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Posted by on Oct 11, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, Strength Training, WOD

Grizzly Way 131010 (Blogiversary)

Grizzly Way 131010 (Blogiversary)

This morning my computer had an unfortunate run in with…whatever computers run into that make them do this for 2 hours, literally, 2 hours.


The struggle is real folks! But seriously – what a downer. Good thing it was only my work computer, the rest of my life is still safe and sound at home. And now I have an excuse to work from home on a semi-permanent basis for the next few days. How exciting!


At least I started the day the best way I know how – great coffee and some hard work.


Heavy clean single
255 (265 max attempt)
Hi-hang clean, clean (3×3)
135, 165, 165
Rack jerks 3×3

A1: Max reps Muscle Ups x 1 set

12 Rounds:
B1: 2 CTB Pullups; rest 20 sec
Not bad
B2: 2 Clapping Pushups; rest 20 sec

10 Rounds:
C1: COVP Hold (hands facing face) x 10 sec; rest 20 sec 9 & 10
tough but doable
C2: 6 Perfect Pushups; rest 20 sec
D1: Hollow Body Hold 10:20 (work:rest) x 8 sets
Not bad

Yesterday was a pretty mixed bag. I had a meeting get rescheduled so I missed my Lab session – which sucks because my clean still leaves a lot to be desired and it’s tough to practice those loads alone, especially when it feels like you’re getting worse. The first miss really send my head crazy. The good news is everything beyond that went pretty well. Rack jerks blow, but other than that it was a productive day.

The big surprise of the day was the max set of muscle ups, I’ve never tested this before, and wasn’t expecting it to go very well, maybe 5ish, so when I did 8 I was pretty happy, I probably could’ve really squeeze through 9 or 10 but didn’t press it. I really need to learn to kip the dip, thats the part that really get tiring. The gymnastics progressions are interesting, but not the toughest, at least not yet. As with any progression we’re starting pretty low on the totem pole, it’s a progression, that’s where you start. I’m sure it’ll get pretty challenging pretty soon. I wanted to add a WOD suggested by a twitter follower to really celebrate the 1 year anniversary, but our one working airdyne that counts calories was occupied, so I just went home…It might still happen today.

Blogiversary WOD
10 Calorie Airdyne
10 Box Jump 24″
12 Rounds
October 10, 2012 (10/10/12)

Feel free to give it a test!

MFS | 1-2-2

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