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Posted by on Oct 7, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Grizzly Way 131004 & 131005 (Gymnastics & Coffee)

Grizzly Way 131004 & 131005 (Gymnastics & Coffee)

There are two certainties to my Monday’s, the first is that it will start with some kind of Airdyne interval work, that’s a given, the second is that I will write a long ass post about all the training since Friday, because I can’t seem to make my lazy ass do it on the weekends. It’s not that I’m particularly busy, it just seems that by the time Friday rolls around I’ve reached some word limit and my body just won’t will me to write a post. The next time I post on a weekend will probably be in November when I’m posting updates from the Heart of America Affiliate Throwdown.


If you really feel like keeping track of me on the weekends, Instagram is probably the surest place to do it, I tend to use it a lot on the weekends.


AM: Done Saturday PM
Airdyne 40:40 (work:rest) x 12 sets, record calories per set
16, 17, 17, 18, 18, 18, 17, 17, 17, 17, 17, 18
A1: L-Sit; accumulate 2 min (video)

B1: Running clock, add a rep each round:
Muscle Ups (video)
4 of 5

C1: COVP Hold (hands facing face); accumulate 2 min (video)

rest 10 min

AMRAP 10 min: 7+9
5 KB Swings, Russian (70#)
10 Pushups, hand release
20 Double Unders
*80% effort

I gave this post the tagline “Gymnastics” because this next 8 weeks of cycle is going to be very gymnastics heavy, according to Mike. Gymnastics have never been my strong suit, so it makes sense now that my requisite strength is more or less in line, to start hammering gymnastic weaknesses. As if doing all these progressions and testing wasn’t enough, he wants me to video most of them, insult to injury. Nothing like catching a goat on video right?! In general I think most of these progressions are going better than expected, I can do a rolling pistol finally, my muscle ups are still pretty okay, even the chin over vertical plane holds aren’t terrible. All-in-all, I wasn’t too disappointed with the testing.



A1: Handstand Hold (facing wall); accumulate 2 min (video)

B1: Back Squat 3 x 5; tempo 40X1; rest 3 min
4 Down, No Pause, AFAP Up 265, 275, 275

C1: Deficit (1″) Clean Pull work up to a heavy 5, with 3 sec eccentric, no touch; heavy with best technique

“Jackie” (video)
3:20.2 1k
15-10-10-15 thrusters
8-7-3-4-4-3-1 pullups

Saturday was probably my most interesting day of training, certainly this week, but also in the last few weeks. Lots of new stimulus, testing new movements etc. It turned out to be pretty informative, and pretty damaging (in a muscular damage sort of way, ouch quads…). The handstand holds are actually probably one of my better progressions, I don’t know why but I find them pretty easy, I think I did the 2 minutes in about 3 sets.

The real interesting stimulus for the day was the tempo back squats. I’ve never done much tempo work before, so that took some practice and was definitely something new. Additionally, I’m used to pushing for heavy weight and heavy weight alone, the slow eccentric added a whole new dimension to that movement for me. If you’ve never tried them, you really need to. The only thing I noticed, is that slow eccentric allows me to control the weight down much more than just riding it down as in a normal squat, which kept me in much better positions through the whole movement, up and down. It was really interesting, and shocking how quickly 275 got tough…

The deficit clean pulls were also very interesting, again forcing that slow eccentric really re-enforced solid position over simply moving weight. I think its probably the best set of clean pulls I’ve ever done, if not the toughest. My poor thumbs by the end of that heavy 5 were all but numb from holding onto that hook grip. Hovering 245 1″ off the ground for a set of 5 is no cake walk.

To cap off my Saturday of new experiences, this was the first I’ve ever done “Jackie” which is a really interesting mix of something I’m really good at, and two things I’m pretty bad at. I had no idea what to expect from this. I knew the row is where I’d make my money, so I tried to keep it at a solid 90% effort, which is probably more than you would expect from “Jackie” ideally you would get off the rower feeling like you haven’t really done any work yet. Thrusters, even barbell thrusters, after those tempo back squats were no small endeavor. I was planning 20-20-10, my legs had other ideas, I squeezed out 15-10-10-15 with some small rest in between, I wasn’t really proud of that, but it is what it is for that day. The pull ups went much better than expected, maybe theres something to all these weird gymnastics progressions, would still be nice for that first set to be over 10… baby steps.

The rest of my weekend is presented in photo montage format.




MFS | 1 – 4 – 5

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