Pages Menu
Categories Menu

Posted by on Sep 16, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Recovery, Strength Training, WOD

Grizzly Way 130913 (Upper Back)

Grizzly Way 130913 (Upper Back)

Shit I did it again – I left my Friday/Saturday post ’till Monday. I could’ve done it Saturday night, or anytime Sunday, but I got distracted by random things…Football, vacuuming, meal prep, you know the usual weekend business. Plus, this weekend was 76 and Sunny, for almost a full 48 hours, minus the night time, but seriously nice, how could I sit inside and write posts about working out. As great as training for competitive exercise is, 75 and sunny wins out.



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, 16


Snatch 1RM for the day; 4 x 2 @ 85%
165; 145
Push Press 2RM; 2 x 2 @ 2RM
215; 185

AMRAP 10 min:
8 Dumbell Rows, right hand – heavy 70
rest 30 sec
8 Dumbell Rows, left hand – heavy 70
rest 30 sec
8 Wall Ball Shots (20/14#) 10 ft.
rest 30 sec
*focus on t-spine extension and scapular retraction on all movements
3 rounds

The story of the weekend was how destroyed I was after Thursday’s heavy carries. I underestimated the crap out of those. I don’t know how I managed to underestimate picking up 420# and walking around with it, what part of that even sounds close to easy or calm, none, none of it. I was expecting more of the classic deadlift or pulling muscles to be fatigued, but it was really all the novel muscles involved in carries, which makes sense since I don’t practice them often. Posterior deltoid, traps, upper back, and hip flexors were all obliterated. Just making a “shrug” motion was wince worthy. It wasn’t classic lactic/”Karen” type soreness, it’s the kind of fatigue that only comes from heavy load. I’m not complaining, or trying to, I’m just painting a picture for Friday’s training.

I was hoping that I could “warm-up” into the snatch work and maybe make a decent day of training, but the state of my arms and upper back was such that I could hardly hold a barbell overhead to do my position stretches. I was frustrated to only hit 165, especially after trying 175 a few times, working back down, and trying to work back up. It wasn’t a pretty day. Needless to say the push press 2RM wasn’t great either, just holding weight in a front rack made me wince. Having hit 225×4 on the push press, I was really hoping something about 240×2 would happen. Just wasn’t in the cards.

Just about the only thing that felt good about Friday’s training was the AM conditioning and the PM movement work. Obviously it wasn’t a lot of volume, but focusing on t-spine extension and scapular retraction was a nice cue to focus on rather than just trying to get through movements. I really do think there’s been a nice improvement there over the last week or so.

MFS | 1 – 9 – 7

Leave a Reply