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Posted by on Oct 2, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 131001 (October!)

Grizzly Way 131001 (October!)

Yesterday was a beautiful, beautiful day; both literally and figuratively, it was 80ish and sunny with a nice breeze, the first of October, my favorite month of the year, and everything was just lining up perfectly. This doesn’t really include training, but training was alright as well, I’m trying to get better about resting my entire mood and outlook on life based on whatever training is going on that day.


Eleiko is my power animal. Have you ever seen anything more beautiful?? Getting spoiled pretty hard.


Work to Heavy Snatch for the day
85kg (90kg max attempt)
Hi-hang snatch high pull with rebend + power snatch + full snatch (max for complex)
75 kg
Snatch balance w/ 3 second pause at bottom 3×3
70 kg
Good Morning 3×5
50 kg

6 Rounds:
In 60 sec:
Snatch 70% of 1RM 145
Max reps overhead squats 145
rest 5 min between rounds
6, 9, 9, 10, 8, 9

Yesterday’s weightlifting was a victory from a technical perspective, but a failure from a fight-against-gravity perspective. Until yesterday I had been on a straight upward trajectory in the snatch since I started at the Lab, it went something like 80kg, 84kg, 88kg, 92kg, then… 85 kg. It was mostly just cue overload, move your feet, finish tall, etc etc, one too many things and things start to crumble. I had 90 kg overhead more than enough time to finish it, but just doing the weight, and doing it right are different vehicles and now is the time to learn to do it right so I can finally start making larger leaps. This is probably the most mature perspective I’ve had in awhile, so I’m going to pause for a moment to appreciate that…


…okay, done.

Conditioning yesterday looked really innocuous, which of course meant it was going to be terrible. If I was fresh, it would’ve been fine, but after the Lab work, I just felt stale, my hips weren’t opening the way I wanted, my calves had tightened a bit, and my shoulders and upper back were pretty taxed from the snatch balance pauses. I fought for what reps I could do, but my limiting factor was surprisingly the snatch, the first snatch was obviously fine, but subsequent snatches after more OHS’s just didn’t happen. The good news, is my legs held out, the bad news is my arms suck. These long as levels don’t make for great OHS’ing so I’ll take what I can get.

MFS | 1 – 5 – 4

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