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Posted by on Aug 15, 2013 in Uncategorized

Grizzly Way 130814 (HOA 5)

Grizzly Way 130814 (HOA 5)

This time last year this blog didn’t exist. But if it did, it would’ve been all about how I found Crossfit, having only been doing it for about a month and how it was reshaping notions I had about strength and fitness, a story that we’ve all heard some iteration of somewhere along the way. Also this time last year our gym was moving, expanding, and started signups for Heart of America 4 teams. HOA, was a large competition about 4 hours away in Springfield that our coaches had been at in some form or another in years passed. It draws a large group of very competitive athletes, and is really one of the first competitions of the “season” well after the Regionals/Games season. Well now, HOA 5 is coming around, the movement breakdowns have been posted and the signups have begun. This year, unlike last year, it isn’t just about signing up, but we have to do tryouts, so I’m certain in the next 10 days or so, I’ll be rehashing a sort of “mini-Open” style for the tryouts. HOA 4 changed my goals, and changed the way I thought about Crossfit, we’ll see what’s in store for HOA 4.


HOA 4 Recaps


Snatch 4 @ 60%, 4 @ 70%, 4 x 4 @ 80%
125, 145, 165
Back Squat 1RM; 4 x 1 @ 90%
365; 335
Snatch Pull 4 x 4 @ 95%

6 Rounds:
1 Rope Climb
18 Pushups 6’s
18 Box Jumps (24#)
rest 5 min

Bent Hollow Body Rock for 60 reps total
30, rest 90, 15, rest 30 15
20 CatCows

Training yesterday was business as usual, my typical 3 hours session filled with weightlifting, strength work, conditioning, and some gymnastics skill progressions. Again weightlifting in clusters is much tougher than it looks on paper. 4×4 at 80% was kind of a disaster, not really, but in the hyperbolic world I live in, it wasn’t pretty. In the sets of 4, on average about 2-3 reps felt good, with one miss or near miss in there. A few reps actually felt really good, bust as I got tired, the hips took over and the jump forward returned. I really need to sort that whole high pull, staying back. I did stay on my heels nicely, and my back angles on my pulls are much much improved. It’s really just the hip to overhead that needs cleaning up. Even my catch/bottom position is so substantially improved that I need to take a step back and see the forest not the trees.

Squatting yesterday worked to a heavy single, granted 10 pounds less than last week, but within 5%, I’m happy, I’m putting in the work, and its hardly the backslide that I’ve had to deal with previously. Would it be great to hit 385, yeah, am I happy being able to hit 365 consistently and not kill myself – absolutely.

I was initially a little worried about the conditioning, box jumps are always a bit of a 50/50 with my and my patellar tendonitis, I managed them okay, rebounding as safely and smartly as I could, always thinking about landing in organized positions. The rope climbs were quick and efficient. Pushups are always kind of a gamble – go for big sets and risk burning out, or stick to smaller sets and know you can keep going. I opted for smaller sets to be sure I wouldn’t have to all out stop. Set’s of 6’s with a few seconds rest between each. A nice little 12 minute work session.

MFS | 2 – 4 – 5



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