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Posted by on Sep 19, 2013 in Crossfit, Lifting and Crossfit, Master, Music, Music and Rants, Olympic Lifts, Strength Training, WOD

Grizzly Way 130917 (A Day Late)

Grizzly Way 130917 (A Day Late)

Sorry guys – I had this post drafted up yesterday, then for some reason just stopped in the middle and didn’t write anymore, and then, funny how the world works this way, it was tomorrow, well today. Oops. I really don’t have anything intelligent or creative, or even amusing to say about Tuesday’s training. It was pretty standard stuff, so instead I’ll let you get enthralled by the BBS crew and this latest episode all about books. I already have a couple of these books, and I ordered one or two more after listening to this and wanting to expand further. Their top 3 are really hard to argue with.

Also, if you fancy my taste in music – you’ll love this mixtape. I’ve only been through it 3 times, and planning on a 4th already.

130917

Weightlifting
Heavy snatch single
84 kg
No feet snatch 3×3
50 kg
Snatch balance 3,2,1
75, 80, 85 kg

Conditioning
AMRAP 10 min:
15 Box Jumps (24″)
12 Push Press (115#)
9 Toes to Bar

4 rounds
*80% effort ~ 165 BPM

rest 10 min

AMRAP 10 min:
10 Wall Ball Shots (20#) 10 ft.
15 Double Unders
1 Muscle Up

5 rounds
*80% effort ~ 165 BPM

Work, work, work. Tuesday’s training actually didn’t feel that bad. Compared to the volume on Monday’s, I was ready for it to be much worse. Of the two days a week I’m at The Lab, Tuesday’s are usually much lighter, rarely getting heavier that 90kg on anything. Thursday’s by comparison are the heavier of the two, as one would expect splitting the days into Snatching/Cleaning, the clean will always be heavier if your positions support it. In any case – I took a bit of a dip on the Snatch, goal for the day was at least 88kg, but I missed it 3 times. I think it was a combination of some residual upper back fatigue, and a bit of “cue overload” there’s only so much mental capacity you can occupy during a lift like this, and most of it should be simply focused on staying tight and moving well. If you start to get too cerebral, things slow down, you get out of place, and start doing things that don’t put you where you need to be. That’s more or less where I was, thinking so hard about staying vertical off the hip that I wasn’t really paying much attention to how I was getting there, which in turn made it so I couldn’t be vertical off the hip…go figure. The no feet work is nice, it locks my hips in a super wide position and actually helps my mobility a ton, not to mention I leave and my knees feel better than when I showed up, which is quite rare. I need to carry that over to more of my activities.

The conditioning was nothing surprising or even that difficult really. The hardest part was focusing on my damn heart rate. Sometimes I love this new HR monitor, it’s great, it works fantastic, it lets me upload and share my logs all over the place, resting to a heart rate is nice, even if it takes longer than I’d like. Having to “throttle” yourself down during a workout is probably the most infuriating thing I do on a daily basis. There I am in front of the bar, box, rig, kettlebell, rope, you name it; and all I can do is stand there and breathe, maybe even talk, waiting for my HR to calm down so I can keep going. I don’t think that’s the point. I think the point is to move so slowly and deliberately that you never hit that point of having to wait. I really don’t understand how I’m meant to do 15 box jumps smoothly, and 12 moderately heavy push press slowly, and still not be above a 165. I think just writing this post I hit at least a 140… That’s a lie – I don’t have hypertension, don’t comment.

In any case – that’s what you missed Tuesday. Yesterday’s work was simply a 55 minute row, so I’ll throw that in here as a wrap up for the last 2 days. I love rowing, and I love how loose and clean I feel after these rows. Even if LSD is dead and long efforts are killing me or whatever the popular science is, once a week rowing a 10k won’t kill you.

IMG_4579

MFS | 2 – 5 – 3

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