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Posted by on Oct 1, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Rant, WOD

Grizzly Way 130930 (Goats)

Grizzly Way 130930 (Goats)

My day went severely downhill after the Airdyne work.

Screen Shot 2013-10-01 at 9.49.56 AM

This was really the only “work” I did all day, from a competitive exercise perspective. Outside of this it was an exercise in futility, frustrating, and goat work. Let me be clear here, I don’t mind goat work, I admit I have goats, goats need to be worked on, attack weaknesses and improve, sure. What I have a problem with is only doing goat work. Goat work is like a 4 year old child covered in finger paint, entertaining and even a little fun at first, but in short order you’re fuming, covered in paint, and haven’t really accomplished anything. That was kind of my day yesterday.


Airdyne 40:40 (work:rest) x 12 sets, record calories per set
17, 18, 18, 18, 18, 18, 18, 18, 18, 18, 18, 18

Heart Rate Monitor Log

A1: Hollow Body Hold; accumulate 2 min (video)

B1: Single Leg Deck Squats, max reps with left leg in 1 min (video) – counterweight if necessary
rest 5 min between legs
C1: Single Leg Deck Squats, max reps with right leg in 1 min (video)

D1: Perfect Pushups 5 x 15; rest 60 sec (video)

EMOTM, add a rep each round:
CTB Pullups (video)

rest 5 min

“Flight Simulator”
Double-Unders UB
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Couldn’t break 35 (29, 33, 24, 21, 34, 19, 18)
15 minute cap


After AM Airdyning I have this dark habit of Marc Pro’ing at work. I’m addicted to this thing. The way it makes me legs feel after any amount of volume. It’s like an Airdyne flush without the extra work, and portable. Do it at work, in the car, at the gym, on the floor of a competition, etc. I don’t want to write a full review yet, but so far I’m very impressed.


I posted the links to these videos rather than actually embedding them, because I don’t really want to watch them, nor do I think they really warrant watching by anyone other than Mike. My silver lining for yesterday was that single leg deck squats actually happened without a copious amount of assistance. I didn’t have to go find a ramp or a hill, or roll over onto some elevated platform. I could do some mediocre, rather taxing, single leg squats with only a minor (15 lbs.) counterweight. Sets of 15 pushups were also just okay, not great, but not awful. I haven’t gotten any better at pull ups which sucks, but that’s the point of the next 8 weeks, so I’m sure we’ll retest this at the end.

The real frustration of the day was “Flight Simulator.” Before I started I made sure to setup a 15 minute cap, because I could easily have been at it all night. Here’s the thing, I have an RXRope jump rope, and their sizing is based on height, the first set of ropes I got was far too short, the second set I bought is just large enough to do double unders perfectly. As soon as fatigue sets in, and the arms drift out just slightly, BOOM rope hits the feet. So 30 is about my limit with that length of rope. The good news, is that I bought another one about 2 inches longer, maybe, just maybe, that might solve a few of my issues with double unders. The reason I’m looking at my rope and not my technique is because my rhythm is good, I can feel it, and I’m not feeling overly taxed, my shoulders don’t burn, my arms feel good, nothing out of place, the rope just stops working with me. I feel good about this change though.

MFS | 6 – 3 – 2

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