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Posted by on Sep 3, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Paleo Lifestyle, Recovery, Strength Training, WOD

Grizzly Way 130902 (Labor of Love)

Grizzly Way 130902 (Labor of Love)

My first holiday since Memorial Day, and I spend it busier than just about any regular day of the month. It’s alright though, because I spent it doing everything I love. When you’re following your passions, the hours just melt away. So cliche, but incredibly true. I’ve emerged on the other side of this tryout process with some fresh perspective on things, and I’m reminded of Chris Moore’s book “Progress”, in the early chapters he talks about continual movement. Know where you are, have a goal, and keep moving, the trajectory of said movement is irrelevant, up’s and down’s, it doesn’t matter, because in the end you’ll get a result. You’ll have done something of consequence. Regardless of whether you are closer or further from your goals, you’ve moved, you’ve gotten a result. This result is really what the struggle is about, not the ultimate goal.

That being said, the HOA Tryouts are over, and the results are in. I wasn’t expecting this, and had pretty much accepted not going, but the coaches at our box have deemed some individuals worthy of the “RX” division that were likely not even thinking of it. Thus instead of 1 “RX” team and 3 “Scaled” teams, we’ll be sending 2 of each. Meaning I am on a team, going to HOA, as an “RX” athlete. Not the result I wanted, but a result nonetheless. For now we’ll leave it at that.

#mealprepsunday turned into #mealprepmonday this week

#mealprepsunday turned into #mealprepmonday this week


Airdyne 30:30 (work:rest) x 18 sets, record calories per set
13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 17


Snatch 60%, 70%, 80%, 85%, 90%, 80%, 85%, 90%, 80% x 3 x 3
125, 145, 165, 175, 185, 165, 175, 185, 165
Snatch Pull 4 x 2 @ 100%
Back Squat 3RM; 4 x 3 @ 90% of 3RM
335 (345×2); 305
Clean Deadlift 4 x 3 @ 95%

AMRAP 10 min:
5 Wall Ball Shots (20#) 10 ft.
20 Double Unders
5 KB Swings, Russian (70#)
*80% effort

This volume probably looks a little odd to most of you, as of Today it’s been a full two weeks since my last cycle ended, meaning roughly 12 days of unloading and testing with these tryouts. I didn’t really realize how long I’d taken “off” cycle, but its quite a bit of time. It felt good, I got a lot of time to work on mobility and get my head right, but now the vacation is over and the labor of love resumes.

This is obviously a huge day of programming, just the PM alone would’ve been a lot, the combination was absolutely torturous after such a long break. The good news is I came in rested and well-fed. The bad news is that that doesn’t count for much, because you get broken down pretty quickly.

Snatching went really well. After the first tryout, I now no longer fear weights at or below 185, or really 195 for that matter. I got 195 well over my head after 15 snatches at lower percentages, I think I’m much better at this than I might otherwise acknowledge. That said, it was also just a really good day, I felt loose and quick, I had a couple misses but they were dumb and I shook them off easily. Snatch pulls as well felt pretty good, my hips were probably the most mobile they’ve been in awhile which helped get a nice strong pull in.

Squatting was a beast. Last cycle was heavy singles, making the switch, after a 10 day vacation, to heavy triples was killer. I didn’t do terrible, in fact I was pretty pleased with the sets, but they just exhausted me, not sore or tired like sleepy, just CNS fatigue, like I’d been abused with a bag of oranges.

Have I said I hate double unders? I hate double unders. I’m back to being really bad at them again, something broke. Back to the weighted rope until I don’t suck again.


The PM session followed a Greek Festival gorge on gyro, so much gyro, a power nap and meal prep. I was dreading this PM session after squats, thats a first for me. It really wasn’t that bad, in fact my legs felt pretty good, much better than I was anticipating. After I was done my legs were absolute jelly, they’re not happy with me this morning either. It felt good to put a full day of work in again, got a lot of food and a lot of sleep. In the end it was a great start to hopefully a really great cycle.

MFS | 1 – 7 – 5

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