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

Grizzly Way 130914 (High of 75)

Grizzly Way 130914 (High of 75)

This Saturday was a bit unusual, normally I have to get up pretty early Saturday to get a full session in, our gym is only usually open from 7:30-12:00. I rarely have to work a weekend, but this Saturday I drew a short straw and had to work from 8:15-12:30, not a terrible time, but exactly overlapping with the gym’s hours. Option 1 was to miss everything, but I managed to convince one of the coaches to come in later and he opened it up for a few people to come train a bit later on Saturday. Honestly it was so much nicer to get to wake up and warm up a bit before having to train. I really don’t get the whole early morning training bug, it just feels miserable to me. Even when I have AM work, it rarely happens before 8:00…how people get up and function at 5:30 is beyond me. Not my style.


Power Snatch 2 @ 60%, 2 @ 65%, 2 x 2 @ 70%, 2 x 2 @ 75%
125, 135, 145, 155
2 Power Clean + 2 Power Jerk 60%, 65%, 70% x 2 sets, 75% x 2 sets
165, 180, 195, 210

6 Rounds:
15 Thrusters @ 95#
30 Double Unders
rest to a heart rate of 125 beats per minute between rounds
*report time of each round and time to reach resting HR

Round 1: 1:20 (Rest 1:52)
Round 2: 1:30 (Rest 2:22)
Round 3: 1:39 (Rest 2:47)
Round 4: 1:34 (Rest 4:26)
Round 5: 1:32 (Rest 3:22)
Round 6: 2:00

Volume wise, Saturday was a pretty light day, no heavy strength movements, lower percentages, and all power. This is the kind of workout that says “I know you’ve had a shit week of training, just power through this”. Thanks Mike.

Even though it was on the lighter side – it felt pretty rough. Just watching the videos the power snatches look really slow, and the lockouts are pretty labored. The power jerks were pretty torturous – but a great warmup for thrusters…

Honestly the last thing I felt like doing Saturday was thrusters. The state of my body – it really just didn’t feel like the best thing. Given that I didn’t want to do them, I figured it was probably very important that I do them. The resting to a heart rate thing is still a bit new and 125 is a pretty low heart rate. A couple of the rounds I gamed it a little and rested just to below 130 because standing around for 3 and 4 minutes was really quite tedious, and as soon as I saw that I was getting close to 125, my heart rate would speed up again. I’m sure its mostly mental at that point. I went unbroken on the thrusters until 13 into the 6th round, then I pushed one out in front and lost it, had to drop, which sucks. Still I think hitting sets of 15 there was a victory given the state of me. The double unders were not my best, I hit about the first 2-5, broke, then usually managed the last 25 unbroken. I’m not sure why, maybe its just a matter of taking a second to calm back down after a miss. Or I just suck – take your pick.

I really don’t have a good picture to go with this post – have a science nerd joke instead!

MFS | 1 – 7 – 5

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