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Posted by on Sep 17, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130916 (Bit of a Rough One)

Grizzly Way 130916 (Bit of a Rough One)

Funny thing about bad days – they’re not much fun to write about – and if I can’t find anything else to throw into the post, it’s really a lot like pulling teeth. My mind just doesn’t like re-hashing bad things, it’s like re-taking a test you failed. What a mess. I’m trying to shake this whole notion that every day has to be 100% and that the slightest inkling that the day is going worse than expected throws me into turmoil. The AM session was at least productive.

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130916

AM:
Airdyne 40:40 (work:rest) x 10 sets, record calories per set
17, 18, 17, 17, 17, 17, 17, 17, 17, 18

PM:
Weightlifting

Clean & Jerk 1RM for the day; (90%, 95%, 100%) x 3 sets
265; 245, 255, 265 (missed 265 round 2, missed 255 & 265 round 3)
Press 3RM; 2 x 3 @ 3RM
170; 155
Back Squat 3RM; 4 x 3 @ 90% of 3RM
335; 305

Conditioning
2 sets:
3 Rounds:
5 man makers
50 yd sprint

rest 5 min between sets

The real story yesterday was the weightlifting, but for the sake of completeness I’ll start with the 40:40’s. You’ll notice, along with 10 more seconds or work, I got 10 more seconds of rest, keeping the work:rest ration at 1:1. That ratio will always suck, always. It doesn’t matter the activity, it could be burpees, kb swings, rope climbs, or rounds of any workout, when you work as much as you rest, save for some ridiculous 10 minutes of work or something like that, you force adaptations. The 40 seconds of work was expectedly pretty terrible, the 40 seconds of rest felt more like 20. I’m not sure the science behind it, but I certainly feel fitter! And I’ll take a 13:00 minute AM session over a 22:00 minute session any day.

Onto the weightlifting – I had a couple videos on my phone of makes and misses, in the process of looking at them in Coaches Eye, I managed to delete them. It’s probably for the best, because it was a mess. I’m going to continue to blame my upper back from Thursday – I was catching my cleans in fairly good position, chest up, knees out, the whole lot, and then just broke under the weight. Remind you, this was weight I hit fairly easily, more than once, last week. That’s really where my problems started, this idea that since I clean & jerked 275 last week, that I’d be able to do it again this week. Snatches are interesting like that, on any given day you’re likely capable of 90-95% of your snatch save for really extenuating circumstances, cleans are pretty much the opposite. On any given occasion, you’ll be lucky to hit 90% of your clean. They’re just fundamentally different that way. Rather than seeing last Monday as the fluke, and yesterday as the norm, I chose to frame it as the converse. Which obviously upset me.

The rest of the day was spent trying to right my mind. It wasn’t easy, but by the end I was happy to have accomplished the work I got in. Squats didn’t feel fantastic, but by week 3 of a cycle, that’s pretty much to be expected. I need to find more room for some recovery soft tissue work, find some space in my knees and lower legs. I’m getting pretty tired of waking up feeling like I’m about 75…instead of 25.

I skipped my second conditioning, the idea of doing db squat clean thrusters after the cleans and squats made my knees hurt and my upper back quiver. I swapped my conditioning for some airdyne flushing and 100# DB Rows, 5×5 on each arm. Mike probably won’t be happy but it kept me sane yesterday, and that’s a victory.

P.S. I bought a Marc Pro – look for more on that soon. Not really sure how to make this fit in the post – but I wanted to mention it.

MFS | 5 – 7 – 5

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