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Posted by on Sep 20, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Product Reviews, Rant, Recovery, Strength Training, WOD

Grizzly Way 130919 (Pushing)

Grizzly Way 130919 (Pushing)

You can’t tell from this picture – but that car is moving really fast, so fast that the speedometer stopped working! Yesterday I subbed heavy prowler pushes, with pushing around my Mini Cooper. Super interesting, only a couple strange looks. Nearly broke the sound barrier…maybe next time.

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What I really want to talk about today is my Marc Pro experience, first 48 hours.

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The Marc Pro has made a couple appearances on MobilityWOD, which is where I found it the first time, and on subsequent visits it hasn’t gone away. Hmm maybe there’s something to this.

The premise behind the device is to use the body’s own physiology, e.g. musculature, lymphatic system, circulatory system, to rotate fluids into muscle bellies, removing waste, freeing up the muscle to perform better. Before training, after training, between sessions, before bed, it really doesn’t seem to matter. There’s almost always a cause to help your body out. I have used it a total of…3 times now, in 2 days, once Wednesday night after my 55 minute row, mostly just to see what it felt like, since that row was already a flush, I didn’t notice anything dramatic. Then again Thursday between AM weightlifting and PM conditioning, that was interesting, though my weightlifting volume was mostly heavy singles and doubles so there wasn’t a lot of “soreness” really to get rid of, not the best test, but I did feel pretty good going into PM conditioning. Post PM conditioning was probably going to be the best test yet, right after heavy pushes, a big eccentric loading that has the reputation of “blowing up” quads. I have to say I was impressed initially. It seems to do exactly what its marketed to do. I’ll be competing Sunday at the Gateway Garage Games team event, 4 events in a single day, I’m hoping to give it a real test then. For now, I’m cautiously optimistic that I’m onto something big.

130920

Weightlifting
Heavy Clean for the day
115kg
1 Clean + 2 Front Squat 5 sets
100 kg
Clean pull triples 100%, 105%, 110%
120, 125, 130 kg
Behind the back jerk 3, 2, 1
110, 115, 126 kg

Conditioning
10 Rounds:
5 Burpees
20 yd Sled Sprint – heavy
rest to 140 BPM between rounds
https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=91eafb5500086d7afcefca3d3db4c083

My body is a mess. Over the course of this cycle I’ve accumulated several small injuries that are starting to really compound. Hyperextended a finger yesterday, aggravated my right scap doing farmer carries, constant squatting/thrusters/weightlifting does a number on the knees, makes it hard to come into every session with a smile. I don’t think there’s a movement I can do (thus excluding pistols) that I hate more than heavy squat cleans. I’m still battling my front rack position, ideally making slow progress. It doesn’t change the fact that its just hard to get my head into the right mindset to attack a weakness like that with such fervor and heavy weight. Basically what I’m saying is the first 3 movements of the weightlifting session yesterday were pretty shit, at least mentally. I finished strong though with a strange 2.2 lb (1kg :D) jerk PR. I don’t often work up jerks alone, and rarely do I do them from behind, but by the time I warmed up into the movement it felt really good. Even 126 kg wasn’t actually a true max, it’s not like I missed 127 or 130 even, so if pressed I think that’s got room to grow, which is a nice feeling.

Screen Shot 2013-09-20 at 9.17.32 AM

Conditioning was fun, albeit a bit unusual, I should first thank my teammate and friend of the blog, Megan Harris (yes, wife of “The” James Harris), for driving my “prowler” yesterday. For a guy that spends about 90% of his free time around barbells, doing a workout with a car was a nice change of pace. I love small sets of burpees, you can move quickly, no fatigue, just lungs. More than 10, and we’re in trouble though, that’s just un-American. Getting used to working down to a heart rate, and it seems like my recoveries are getting better. Weird…it’s almost like there’s some science behind training this way that’s meant to make me fitter…

In any case – come out to the Garage Games this weekend if you’re in the St.Louis area. If not, have a great weekend, I probably won’t have time to post until Monday morning.

MFS | 1 – 6 – 4

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