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Posted by on Sep 23, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training

Grizzly Way 130922 (Gateway Garage Games)

Grizzly Way 130922 (Gateway Garage Games)

So I skipped a few days, of blogging, and training. What can I say – Cooper and I are really good at resting up.


This was our Saturday, watching movies, doing mobility, getting things ready for Sunday. But first let’s touch on Friday’s “training” which really was just about 12 minute of Airdyne sprints.


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


Friday is normally an AM/PM day, but since the gym packed up all the weights were gone and there wasn’t anything left to do. So I really had no choice but to pack it in and weight (haha get it?) for Sunday.


I didn’t really do that much photographing, or twittering, or even instagramming Sunday, and yes I know those last two aren’t real words… but really I just wanted to have fun, compete, enjoy some company, and relax my way through the day, so I stayed away from my phone for large parts of the day. This whole being present in a moment thing has it’s merits. I’m not sure what really to say about Sunday – it was good fun, the workouts were pretty evenly balanced, and I felt like I did well, so what more could you ask for? The great thing about team competitions is at the end of the day, it really just feels like a regular day of training – I’m really not all that beat up. I even did my Airdyne sprints this morning, no problem. Maybe there’s something to all this recovery business I keep pushing down your throats?

Gateway Garage Games

Event 1:
4x400m Relay + 1RM Snatch

Result: 3rd Relay (4:02 total) / 5th Snatch (655#)

Event 2:
6 Minute AMRAP C&J w/ EMOM 25 DU’s

Result: 4th (84 C&J’s)

Event 3:
40 KBS (88/62#)
Fireman Carry / Prowler Push (Prowler + 90)
40 Goblet Squat (88/62)
Prowler Push (Prowler + 140) / Fireman Carry
40 Box Jump Overs

Result: 4th (10:16.81)

Event 4:
P1: Row 1k / 10 Burpee Bar MU
P2: 40 TTB / 20 Thrusters (135)
P3: 30 Pistols / 30 SDHP
P4: 20 Snatches / 40 Lateral Bar Burpees

Result: 5th (15:46)

As you can see we did quite well, of 13 teams we finished 4th, and finished top 5 in every workout, which was nice. It’s always nice to do well, and get some affirmation that all this training business we do is worth it in the end. Of the top 2 teams, I think there were at least 3 potentially 4 regional level athletes, so it was fun to compete against people at that level as well. Still plenty of improving to do.


Pretty good looking teams. This was our team and the team from sister box Crossfit ICE. Had a great time, no complaints, feeling good today. Time to settle into the next 8 weeks before Heart of America, see what we can pull together for that.

MFS | 1 – 4 – 3

1 Comment

  1. Gosh, those are some good looking teammates you’ve got there.

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