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Posted by on Sep 6, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training

Grizzly Way 130905 (The Grind)

Grizzly Way 130905 (The Grind)

Yesterday was actually a pretty good day. Thursday used to be a rest day, it’s since morphed into a Z1 day, and then again into a Z1 + weightlifting day. Which I’m more than fine with. So far I’m surviving the volume pretty well I’d say. I think part of that is that the PM conditioning or movement capacity sessions have been much smaller than normal, which helps. I just finished my 8th session for the week, only two more left now. Hitting 10 sessions in 6 days feels like a lot of work, I’m developing an immense respect for guys doing 15+ sessions a week. That’s just a lot of work, even if they’re shorter, it’s a lot of time to invest, getting ready and going again. I don’t know if I could take it mentally even if I could survive it physically. I already posted this picture yesterday, but I’m still geeking out and don’t have a new one so here it is again – my new Z1/HR monitor setup that I’m in love with. I’m such a gadget fanboy.




Row 45 minutes, maintain a heart rate of 130-150 beats per minute
avg 155 bpm


Work to daily 1rm clean
110 kg (miss 117 x2) (242#, 257.2#)
Clean pull pause at knee 3×3
Work to 100 kg (220#)
Work to jerk double
111 kg (244#)
Snatch deadlift 3 x 5 light but perfect form
60 kg (132#)

Yes I’ve started using KG in my weightlifting, because The Lab is a weightlifting gym, thus, they use KG because you will never see a sanctioned weightlifting meet using pounds, so it makes no sense to train in them. All the plates are KG. It takes some getting used to, not just from a mental math standpoint, but from a perspective standpoint. When you throw a couple 5kg plates on each side, thinking its a small jump, you’ve actually made about a 20# jump, which depending on the activity could be way more than you wanted. That being said, I learned a ton yesterday. Mostly that my clean is a huge area of weakness (no surprise). It will be very interesting seeing how having coaches eyes back on me will help this. By the time I was working to an actual daily max, my head was so full of cue’s and thinking about this tight and that tight, and feet wide, and jumping up not back, or 90% up and 10% back, it was just a clusterfuck. Not to mention, changing things changes the feel of the weight, which just mentally fucks with you, when you’ve developed an expectation of what a correct pull feels like, and suddenly its different, in the back your head already you’re doubting the lift. Regardless, it was a good day, worked up decently heavy, something like 90% which is now the 4th day in a row I’ve worked to 90%. Not complaining – just saying.

I think where I benefitted the most for the day was the slow light pulls, starting to feel what an actual tight back feels like. I don’t necessarily have a terrible back position, it’s pretty borderline, it’s just good enough not to hurt anything, but not really optimal, so that’s where I’ve been spending a lot of time. Slow pulls, pause pulls, really grinding in the “chest up” and “arch hard” cue’s. Hopefully some of this translates to my front squat as well.


Just in time for added volume – some skin saving tap adhesive. I haven’t tried it yet, but I’m told it turns rocktape into an impenetrable barrier of thumb saving goodness. Will review when I’ve gotten a chance to really test it. My hands are definitely feeling the 4th day of weightlifting in a row, day’s 5 and 6 should be interesting to say the least…


And of course – wouldn’t be a true AM/PM day without Ms. Brown Eyes

MFS | 1 – 5 – 3


  1. What exactly is the HR monitor you’re using, it looks great! Sorry of I missed it in a previous post.

    • No worries, I actually hadn’t full endorsed it yet. It’s the Polar H7 which sync’s through bluetooth with an iPhone 4s or 5. I love it though. I paid about $60 for it – well worth it.

      • Thanks! I bought the Under Armour 39 only to discover it is not compatible with the iPhone 4. I returned it and am looking for a replacement. I’ll give this a try!

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