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Posted by on Oct 8, 2013 in Crossfit, Lifting and Crossfit, Master, Strength Training, WOD

Grizzly Way 131007 (Chilly)

Grizzly Way 131007 (Chilly)

I love the Fall. I love October. I love the brisk air, I love post-season baseball, I love hockey, changing leaves, and sleeping with my windows open. That’s a lot of love for a guy like me, but sometimes you just have to go with it.

Screen Shot 2013-10-08 at 10.30.10 AM

Look at that week of weather? Have you ever seen something so beautiful? If it would stay this weather year round, I’d be an extremely happy person. In any case – it’s finally cold enough, that drinking a nice pot of delicious coffee doesn’t sounds like torture. If you’ve paid attention to my Instagram lately, you’d know I have a new favorite bean, Caffeine and Kilo’s PR Blend. I can’t really speak to the caffeine content as it’s promoted, but it’s delicious coffee however you spin it, one of my favorites I’ve ever had. Makes an excellent pot of bulletproof coffee. I highly recommend anyone interested at least give it a solid 12 oz. try. If you don’t like it, you can send it my way.



Airdyne 40:40 (work:rest) x 14 sets, record calories per set
17, 17, 18, 18, 18, 18, 18, 17, 18, 18, 18, 17, 18 18

A1: Bench Press 3RM
A2: CTB Pullup 3RM
20 (failed 22.5)

6 Rounds:
B1: COVP Hold (hands facing face) x 10 sec; rest 20 sec
B2: 6 Perfect Pushups; rest 20 sec

C1: Hollow Body Hold 10:20 (work:rest) x 6 sets

EMOM 10 min:
Farmer’s Carry 25 yds (100#) per hand

I lack the words to appropriately express how much better AM Airdyne feels when it’s under 80 degrees. It’s just so much easier to motivate myself to get on it. I’ve warmed up to the 40/40 splits nicely, it was a bit rough at first, but they’re becoming old hat just like 30/30’s did. My monday routine is pretty locked in, and makes me pretty happy. I love getting up and hitting a solid conditioning session to start the day. Just put your head down, put on good music, and get some work done. Nothing beats that feeling. The coffee helps too.


Normally after an AM session, I’m worried about recovering for PM. The Airdyne work takes a surprising toll on my arms, specifically my triceps, think locking out snatches. I was pleasantly surprised by the bench press load I hit yesterday, after not benching for several months I would’ve expected to fall off a bit more than it did, especially after the Airdyne load. Still hitting 265 for 3 was a nice feeling, just 5 pounds under my all time 3RM. The rest of the gymnastics progressions weren’t anything special, given this is the first week, I imagine we’re starting pretty low and the volume will bump up week to week, so what is easy now, will get hard pretty quickly if I had to guess. Second conditioning was not so much conditioning and more just extra volume. Forearms, upper back, some trunk stability. It’s nice to use a novel implement once in awhile, thrusters and rowers get boring day in and day out.

MFS | 1 – 3 – 2

1 Comment

  1. Glad you like the PR Blend! Just so you know, it definately has 50% more caffeine than an average cup of coffee. Either way, glad you like the taste!

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