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Posted by on Sep 30, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130927 + 130928 (End of the Cycle)

Grizzly Way 130927 + 130928 (End of the Cycle)

Well – this is becoming more of a habit than I’d like, but seems like every Monday I need to write a big long apology for disappearing all weekend. I think 5 days of a blogging a week might just be my limit…otherwise I run out of interesting shit and just end up rabbling about whatever I feel like.

Turns out peanuts are dangerous, not the legume peanut, though those are bad too, filled with all kinds of anti-nutrients. No I’m talking about the double lacrosse ball implement that people use for mobility. A peanut, plus a kettlebell, plus a little too much vigorous mobility, might indeed lead to bruised ribs, or at least a very agitated joint or two. Sometime in the last two weeks a little over zealous mobility and maybe some heavy farmer carries compounded to some messed up ribs, or rib. I’m not sure yet, but I’m about 90% positive that I bruised my rib with a lacrosse ball. If that’s not a dumb story, I don’t know what is. I guess my point here is be careful, because now the back of my rib hurts when I breathe, sneeze, cough, sit up, pick anything up, jump up and down, really just about anything – that’s not a happy situation. I’m not saying don’t do your mobility, just be careful, maybe use a tennis ball peanut instead of a lacrosse ball one? Here’s hoping my PT can pop my rib back into place and maybe this’ll all be behind me!


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

4 Rounds:
20 Wall Ball Shots (20#) 10 ft.
40 Double Unders
rest 5 min between rounds


Snatch 1RM
Clean & Jerk 1RM
Back Squat 1RM

I jammed all this training together because a) it’s unloading and there isn’t that much, and b) I did it all about 12 hours apart, so it might as well be the same day’s work. Friday was pretty low volume, the :40 on :40 off structure is getting more tolerable, but we went from 10 sets to 12 today and those last two were pretty uncomfortable. I should really read my training more carefully, I didn’t rest 5 minutes between rounds, and I probably should’ve, because this work Friday sucked. I couldn’t find a double under to save my life, and the less I found them, the more angry I got, at my feet, and at my arms, and at the rope. It’s not even a fatigue/heart rate issue, it’s really just a coordination thing. Bleh. Coordination… who needs it?!

Saturday was a pretty clear testing day. Max-out Saturday. I really hate that Mike always lands these on Saturday’s. I don’t do well in the mornings. Airdyne work is one thing, but moving weight in the morning just doesn’t feel natural, especially when I train in the afternoon every other day of the week. It’s just counter-intuitive. Too much changes. Not enough food, not enough coffee, trying to get mobilized and warm. It messes with my head. In any case – I thought I was doing well on the snatch, until I made the jump from 195 to 205, I haven’t missed 195 in weeks, so I figured that would bode well for 205, especially since I hit 202.4 (yes it was Kilo’s) on Tuesday. Something just didn’t click, when the weight gets heavy, I tend to rush my 2nd pull, and it just doesn’t get where it needs to go. I actually landed 205 once pretty reasonably, but my lockout wasn’t quite there and I pushed it forward. Hopefully this next upper body focused cycle will make some of this stuff a bit easier, and I’ll see a nice return. The pull really is not the issue, I’ve got plenty of pull left. The clean ended early because of my rib, as soon as I caught 255, my rib hurt and I flinched and crumpled and called that that. The squat was pretty similar, just bracing the weight on my back was modestly painful, combine that with my disappointment from the rest of the day, and my heart just really wasn’t in the reps. 345 wasn’t terrible looking, 365 was coming up, but stalled out and I just didn’t feel like fighting it.

At the end of the day, that was that. A quick text to Mike revealed he didn’t really know what to expect because of the extra Lab work, he saw it coming. I, being the weirdly optimistic and aggressive exerciser I am, of course thought PR’s were assured. Goes to show what I know. At least I had a big cheaty Indian food meal to comfort me…


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