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Posted by on Oct 9, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Grizzly Way 131008 (99%)

Grizzly Way 131008 (99%)

It would seem no matter how far I’ve come, I will never be satisfied. Every small victory begs the question – why wasn’t that a bigger victory? Improvement is a funny beast, like a gremlin, just a little water after midnight and suddenly you’ve got a problem on your hands. Why aren’t slow and steady changes enough? I can’t answer that for myself, let alone any of you, but the result is an urge to be better that goes largely unsatisfied. I suppose that’s life, maybe that’s what people call being “driven.” In any case – yesterday was a funny day, successful in more than one way, and yet completely unsatisfying, like a paleo brownie…



Work to Heavy Snatch for the day
92kg (max attempt 96kg)
Hi-hang snatch 3×3
60, 62, 62 kg
Snatch Pulls 100%, 105%, 110%
92kg, 96kg, 100 kg
Snatch Balance 3×3
70, 75, 77 kg

A1: 6 Single Leg Deck Squats, alternating


7 Rounds:
3 DB Snatches L (70#)
3 DB Snatches R (70#)
200m Sprint
rest 5 min between rounds
1:03, 1:01, 1:00, 1:01, :59, :58, :59 ( way too much rest)

Double under practice – max unbroken 5 min

Yesterday was snatch day at the Lab, where I’ve been making constant progress since day 1, mobility-wise I’ve found my hips again, hammering the ankles constantly, and improving steadily. Technique-wise my bar path is the most straight it’s ever been, and I can feel the difference between good and bad snatches. Working through my weights yesterday felt fast and light. These are all huge deals, as anyone whose tried to learn to snatch knows. Even hitting 92kg is a feat, being a weight I haven’t hit since my birthday, June 26th, a pretty solid 3 months ago, and I hit it well, not shaky or gross looking. It even elicited a “fuck yeah!” from the coach at the Lab. Clearly things are moving in pretty positive directions. Why then, after 4 attempts at anything above 92kg, (96 and then 94 respectively), was I met with sheer disappointment and frustration. Is my psyche really that fickle and fragile, that it can, in the drop of a hat, turn a positive into a resounding negative; the short answer is yes, the longer answer is that this sport is just as much about mental capacity for torment as it is about physical capacity. It’s a tough lesson, but it gets easier every day.

My conditioning yesterday was quite the odd duckling…about a minute of work to 5 minute of rest, it was amazingly disproportionate, I’m not sure what I messed up, but I could’ve easily done with 2-3 minutes of rest, that 5 minute block was just boring and arduous. I’m not sure where Mike’s head was on that one, but it struck me as very odd. I’ve been working on squeezing goat work in everyday if it’s not in there already, for me that means daily pistol progressions and UB double under practice; likely alternating between 5 min max UB, 10 min “Flight Simulator” practice, and 3 sets max UB depending on how I feel and what time I have. The point is to get this work in as constantly as possible, volume, volume, volume!

MFS | 2 – 3 – 2

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