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Posted by on Oct 4, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 131003 (Backslide)

Grizzly Way 131003 (Backslide)

I got nothin. I’ll be honest, I didn’t sleep great last night, and my heart’s not really in it today. Really this whole week has been a sort of exercise in testing my patience. Without all the day in day out barbell grind I feel as though I lose a part of myself. I don’t sleep as well, I don’t eat as well, I’m not motivated, I’m a hollow shell of the man I once was. Moreover, I lose faith, I don’t trust that I’m moving in a direction I should be, the work I get done doesn’t feel as purposeful as it used to. The therapeutic qualities of a heavy barbell and the simple act of moving weight were not entirely clear to me until they’d been taken away. Let’s just say the last two-ish weeks have not felt nearly as good as I’d hoped they would, hopefully I can find a focus again soon and quickly reclaim some of the ground I’ve lost lately.



Row 60 minutes, maintain a heart rate of 130-150 beats per minute
13068 m

After this row was the only night this week I’ve actually been hungry for dinner. The rest of the time I don’t feel I’ve really earned anything. My normal week’s worth of ground beef is hardly dented…sorry but hollow body holds and double under practice just doesn’t feel like real work to me. Sure it is – but it’s not the same. The way the Crossfit strength bias is going, I just don’t feel like giving up any ground there is a good move…



Work to heavy clean single
115 kg (119 max attempt)
Pause @ Knee + power clean, pause @ knee + clean 3×3
60 kg
Power Snatch 90% of single from Tuesday
75 kg
Jerks 3 x 3 ( start at 3,2,1 from last week)
100, 105, 112 (2) kg

5 Rounds:
Max Reps Push Press @ 60% of Jerk 1RM in 10 sec, clean from the floor 165
10 sec rest 5, 4, 5, 4, 4
Max Reps DB row, R in 10 sec (heavy but UB)
10 sec rest 7, 7, 6, 6, 6
Max Reps DB row, L in 10 sec
10 sec rest 5, 5, 6, 7, 6

Thursday’s training is always much heavier than Tuesday’s. Tuesday is pretty largely “snatch” day at the Lab and Thursday conversely then is “clean and jerk” day. Obviously one is going to be heavier just by their nature. I always feel considerably more beat up after Thursday compared to Tuesday, yesterday being no exception. Technique wise I’m making some pretty large improvements, but weight wise it just hasn’t clicked on that level yet, part of that is positions, part of that is just adjusting to all the new cue’s and positions and putting them together into a full effort. Jerks yesterday felt awful, I suspect some of my trouble eating my normal food volume has resulted in a slight decrease in strength, as 112 kg for a triple should not have been an issue… some days I guess it just isn’t there.

Then I rested and went into the gym for an hour, just to get this 5 minute “conditioning” session in. I’m really not sure what Mike’s getting at this week, but I really don’t feel like I’ve put in an honest effort all week. Between “Flight Simulator” the LSD row and this weird circuit, my motivation is definitely waining right now.

MFS | 5 – 3 – 3

1 Comment

  1. I’ve recently scaled back on my lifting from 6 days a week to 3 and I totally agree with you my equilibrium is totally off- in the box and in general life.

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