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Posted by on Sep 10, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Recovery, Strength Training, WOD

Grizzly Way 130909 (Never-ending)

Grizzly Way 130909 (Never-ending)

Remember that stupid post where I said I felt like I wasn’t doing a lot of work, and how my resting heart rate was low, thus I was feeling a little more unloaded than I would’ve expected. Now I know why. Yesterday was a monster of a day. Easily the most work I’ve done in a single day to date. That sounds a lot like hyperbole, and some of the volume is a bit my fault, but regardless last night I was feeling pretty beat up.


That being said – I love my Monday/Friday Airdyne sprints – its a great way to start and finish a week of training.


Airdyne 30:30 (work:rest) x 20 sets, record calories per set
13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 18


Clean & Jerk 1RM for the day; (90%, 95%, 100%) x 3 sets
275; 255, 265, 275
Back Squat 3RM; 4 x 3 @ 90% of 3RM
335; 305
Press 3RM; 3 x 3 @ 90% of 3RM
165 (170×2); 155

AMRAP 12 min:
30 Double Unders
15 KB Swings @ as heavy as you can go without breaking
*80% effort, ~160 BPM

5 rounds

Yesterday’s work felt like it went on forever. Probably because working up to a daily max takes time, and the wave loading three time off that max is just brutal. Especially when your daily max, is also your all time max. That’s kind of a bittersweet victory, yes if I can clean my 100% max four times in a day, it’s probably not my max anymore, but getting that work in is kind of soul crushing.

This is 90%, working up to my 1rm for the day, it felt pretty good, stood up with it fast, the jerk was a bit strange. I’ve been doing a ton of tspine/oh work and it’s really loosened up some room in my upper back and shoulders. That extra wiggle meant that I had to try a lot harder to keep it stable than I’m used to. So my jerks felt a little wiggly all day.

Here’s my 100% for the day, also my 100% all-time. Obviously it was a bit tougher, but still not awful. It felt good enough that I tried 280 but missed the clean and opted to stop.


Here’s a quick screen grab of the finish to my jerk, so you can see how my overhead position has really changed, there’s almost no forward tilt, it’s just a nice vertical line from wrist, to elbow, to shoulder on down. That’s really ideal, but it’s probably going to take some practice until I’m used to stabilizing maximal loads like this.

The rest of the day was really just strength work as my conditioning was done in the AM, and the PM was mostly just recovery, movement capacity, skill type work. The squats felt really heavy, but my form felt good. Obviously the cleans made these really unenjoyable, I was pretty satisfied working up to the same weight I did last week, that 3rd rep at 335 was a real grinder, I don’t think 345 would’ve really netted me much there. Pressing went pretty well given the jerk volume and how my arms felt. Still stuck at pretty much the same spot on this though, week to week it doesn’t really move.



The only thing to do after a day like today, is get your rice in, and sleep. So that’s what I did. Am I still kind of a mess today? Yes. Could it be worse? Absolutely. You’re not going to feel good all the time, the point is to feel as good as you can so that you can keep going. That’s where we are, just keep moving.

MFS | 1 – 8 – 5

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