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Posted by on Oct 15, 2013 in Crossfit, Lifting and Crossfit, Master, Strength Training, WOD

Grizzly Way 131011 & 131012 (Busy Busy)

Grizzly Way 131011 & 131012 (Busy Busy)


This weekend was far busier than usual – I didn’t have time to post, I didn’t have time to meal prep, luckily I still found my typical 5 hours to train. Hah!


This was really the story of my Friday, weekend, and even all day Monday…broken computers are the worst. It kept me from blogging, it kept me from working, it even kept my from my stories…no hulu…whatever let’s just get to training.


Airdyne 40:40 (work:rest) x 14 sets, record calories per set
17, 18, 18, 18, 18, 18, 18, 18, 17, 18, 18, 18, 18, 20

A1: Back Squat 4 x 5; tempo 40X1; rest 3 min
275, 275, 285, 285
B1: Deficit (1″) Clean Pull 3 x 5, with 4 sec eccentric, no touch; heavy with best technique
245, 255, 255

AMRAP 12 min:
3 Power Clean & Jerk (135#)
3 KB Swings, Russian (88#)
6 Toes to Bar
*80% effort ~ 165 BPM

Training Friday was pretty standards stuff, a solid set of Airdyne intervals in the AM, recovery all day, and some good strength work in the PM. I’m a huge fan of the eccentric work, the positions and result feel much better and much more controlled than non-tempo work. I hope it works as well as I think it’s working. Mike seems to like it too. The 80% effort work is a nice change of pace from trying to kill yourself every day, with the “work” of the day done in the AM I just get to focus on staying moving and building movement capacity. It’s a pretty great stimulus.


A1: L-sit hold 10:20 (work:rest) x 4 sets
B1: 60 Wall Runs for time, facing wall (video) UB

12 Rounds:
20yd Sled Sprint Prowler + 210
5 Burpees
rest to 140 BPM between rounds

Training Saturday was actually pretty light, if anything it left me wanting a bit more. I’m not sure why Friday was so long and Saturday was so light, hopefully the volume will build and equilibrate. At least I got to do the 60 Wall Runs for time UB which was nice, I’m not used to being particularly “good” at gymnastics, and it feels like I’ve gotten a lot better almost accidentally.

Conditioning Saturday wasn’t particularly “hard” but working in intervals is a nice way of being able to stay at a high work capacity through everything. My favorite part of wearing the heart rate monitor is you can see how the HR changes reflects actually moving the prowler. I’m such a nerd….

Screen Shot 2013-10-15 at 9.55.58 AM

MFS | 1 – 3 – 2

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