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Posted by on Sep 4, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130903 (New Chapters)

Grizzly Way 130903 (New Chapters)

This is going to be a pretty short post – not because I don’t have a lot to say, but mostly because I’m pretty busy this week and don’t have a lot of time to launch into my normal verbose analysis of things no one probably really cares about. Today is however BBS Wednesday, so if you’re feeling like I let you down, let this 90 minute’s of joy fill that gap in your life.

If you read yesterday’s post, you know that Monday’s training was insane, 100% back on cycle, no ramp up, no breaks, just straight 0-100, foot to the floor. Obviously I was feeling a little beat up come Tuesday morning, so just moving yesterday was a challenge.


Work to 1RM Snatch for the day
1 Power Snatch + 1 Hi-Hang Power Snatch + 2 Snatch Balance
Snatch Balance + 3 Count OHS x 2 – 5 sets
132; 176; 180

20-10-5 for time:
Pushups, hand release
Box Jumps

rest 5 min

20-10-5 for time:
GHD Situps

Weightlifting looks a bit different than you might expect. Mostly because it wasn’t Mike’s. Which might shock some of you, frankly it shocks me a bit, and I think it even shocks him. Mike and I discussed getting a bit of outside coaching from the coaches at The Lab Gym, operated by Justin Thacker. I’m at the point where the large scale issues with my lifting have more or less been “solved” in that the things Mike can easily see and pick out and tell me to fix, are much smaller grain, the kinds of things I need to fix now are small, technique, more in the moment things to fix. Thus, we thought, or I thought and he agreed that some time spent under actual coaches eyes might be worthwhile, so Tuesday’s and Thursday afternoons from 1:30-3:30 are now my weightlifting hours, and the programming will come from Justin Thacker and his coaches, not Mike.

That being said – yesterday was a bit lower volume than I was used to, a warmup, about 9 or 10 full snatches, then the breakdown work as I have it listed. It was really refreshing to have a coach again, some eyes on my lifts, telling me then, in the moment a cue or an idea to improve. This next one try this, or even just “good”. It was nice, I’m excited for where this goes.

The conditioning was split up, about 3 hours after my weightlifting, after a small meal with rice. To be honest I felt a bit silly, the conditioning work took about 12 minutes total, including the 5 minutes rest. Add in about 15 minutes of “warmup” – and I was more or less at the gym for 45 minutes. I was a bit disappointed, it didn’t feel like I did very much work yesterday honestly. I think part of that is just adapting to a new system, and some new programming. That and the coaches at The Lab don’t know me yet, so we’re back to square one, figuring out where I am as an athlete and how to move forward.

MFS | 1 – 5 – 4

1 Comment

  1. Woah in-person coaching! That is a big deal for you. I will be excited to see how this goes… I hope these small changes will make big strides 🙂

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