Pages Menu
Categories Menu

Posted by on Sep 24, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Recovery, Strength Training, WOD

Grizzly Way 130923 (Taking it Easy)

Grizzly Way 130923 (Taking it Easy)

The day after the competition I wasn’t really expecting to be that sore or fatigued. The total amount of volume from Sunday was really not all that different from a regular training day. If anything it was a bit lighter in weight than regular training if not a bit higher in other movements. Given how well the competition went, I was happy to feel as good as I did yesterday. I pretty much treated Monday like any regular Monday, I suppose it also helped that I’m starting my unloading block, so what I’m calling a “regular” day is actually a pretty short and light day. This whole week is very light, even lighter than a regular deload, which probably just means the next cycle is going to be worse than this last one.



Airdyne 40:40 (work:rest) x 10 sets, record calories per set
16, 17, 17, 18, 17, 17, 17, 17, 17, 18

2 Clean + 1 Jerk 60%, 70%, 80%, 85%
165, 185, 215, 235
Clean & Jerk 1 @ 90%
255 (missed jerk) 245

EMOM 12 min:
Odd: Handstand Hold 10 sec facing wall (rings for challenge)
Even: Chin Over Bar Hang (hands facing) 10 sec

AM conditioning was actually “full” volume compared to last week’s “on cycle” volume, which I was a little surprised by. At the same time, it was only 12:40 of work, so it wasn’t crazy. Still adapting to that :40/:40 split, though yesterday’s felt much better than Friday’s, so I think that’s coming along nicely. Yesterday’s PM was really nothing special, I almost feel silly writing about it, 9 cleans and 5 jerks, hardly the training volume I’m used to. Still, the cleans got heavier than I would’ve liked, that clean form still bothers me, I spend so much time thinking about all the points of performance that sometimes I forget just to do the movement. The Airdyne still takes more out of my arms than I like to admit, made that jerk pretty uncomfortable, a 255 split jerk should be well within my capacity on any day. Whatever the case I tried not to let it bother me.

The conditioning is actually pretty interesting because it hints at the next 8 weeks of cycle’s. Mike’s said that we’re going to start transitioning to more gymnastics, upper body strength, and Crossfit-ness rather than traditional strength and conditioning, lower body strength focus. Doing these gymnast type holds are just the beginning of this grand design, which excited me, cause I hate sucking at gymnastics as much as I do. Ready for that to change.


MFS | 1 – 3 – 2

Leave a Reply