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Posted by on Aug 21, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130820 (Clarity)

Grizzly Way 130820 (Clarity)

My last couple of posts have been pretty deep, at least for me, clearly I’ve been doing some searching, meditating on some points, and perhaps fumbling upon some enlightenment. Really stripping things away, removing myself from situations, purging thoughts that I just don’t feel like entertaining, has left a lot of room for some real clarity. It’s a funny thing when you quiet the parts of your mind that aren’t contributing to your success and really channel that energy into being productive, the things you can accomplish. Trust me I know how cliche this all must sound, but it really is this simple. I owe much of this clarity to “Progress” not for the tangible effects it’s had, reading it didn’t make me PR, or thrust me into another echelon of competitive exercise, but it’s given me tools, to practice daily, that will help me succeed in more than just Crossfit. Crossfit is the vessel of the moment, but the real forest here is self improvement, it’s truly about finding the best version of yourself. That’s one est that I’m happy to strive for.

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130820

Weightlifting
2 Clean + 2 Jerk @ 60%, 70%, 80% x 2 sets
165, 185, 215
Clean Pull 4 x 3 @ 90%
243

Conditioning
AMRAP 20 min:
5 Power Clean (145#)
10 Toes to Bar
15 Wall Ball Shots (20#) 10 ft.
9+9 (279)

In the grand scheme of training volume, yesterday was a pretty light day, only 4 doubles of clean and jerk and some moderately heavy pulls off the floor. Given the simplicity – I’m gonna take a moment to talk about some front rack stuff. I’ve said a few times now how this has become my new “White Whale.” I think I might finally have found the traction I’ve been looking for in tackling it. Originally I thought it might be mobility related, a problem with shoulder external rotation in that complex front rack position, simple test, compare a weightlifter front rack to a bodybuilder front rack, where the arms are crossed over the bar – no external rotation, should fix my problem then? But it didn’t…

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So if it’s not the shoulders – what is it? Well, the easiest answer, as I’ve often thought, is the upright demands on the torso, if the ankles and hips cannot get stacked, then the only solution to remain balanced, is to move the weight, to change the center of mass. This is expressed as a bend in the upper back, that puts the weight forward over the heels, and allows a straight line through the heels and hips. The obvious problem is the sheer this then puts on the spine to hold that weight in a very unstable position. So how do we fix this? Well you can work on the ankles, and work on the hips, until you can get stacked appropriately. I do that already. Then it hit me, if I move my feet out wider, the extra angle in the groin/hip will let me pull my hips in closer without any dramatic change in the demand on the ankles. Here’s what we get from a “wide” foot clean yesterday.

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Granted I am extremely biased, but to compare that screen from one even 2 or 3 weeks ago, there’s a dramatic difference in torso angle, and spine angle, with little discernable difference in function or technique. If nothing else, I think I actually was able to keep the bar closer because my knees weren’t as far in front of the bar on the pull. Today, until someone rains on my parade, I’m a happy camper.

Mobility and physics lesson aside, yesterdays conditioning was a pretty significant one. I’m not sure what exactly accounted for its significance, but it felt special. Knowing it was Open Workout 11.5 I think lent itself to wanting to do really well. A special obstacle to be thankful for. Today, surely, I would be better than yesterday. I found that rare pace, where I finished the workout and felt that I did everything about as well as was currently within my capacity. In other words, I found 85% and stayed there until 3 minutes left, then found redline and stuck it through the end. It sounds like a weird notion to be proud of, but I was really happy when I finished, or about 30 minutes after that when I could stand up again. I found some religion yesterday.

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And then I recovered the only way I know how. My favorite compression pants, 16 oz of grass fed beef, a healthy portion of sushi rice, and the collectors edition of “Fight Club”. The first rule of fight club doesn’t teach you to not to talk about fight club, it teaches you to break the rules…

MFS | 1 – 6 – 4

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