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Posted by on Oct 28, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 131024 & 131025 (On The Road)

Grizzly Way 131024 & 131025 (On The Road)

Sorry folks, I was on the road all day Friday and Sunday, and though I’m pretty accustomed to not posting on the weekends, life felt even crazier than usual this weekend. I haven’t posted about training now since Wednesday, feels like an eternity ago. In any case, you didn’t miss much, but here’s what we’ve got.

First check out my post about BCAA it’s a great resource (hopefully) for anyone with questions about wanting to add to their current routine.



Work to heavy clean
120kg (max attempt 125kg)
Clean with pause at knee doubles
Clean pulls
125, 130, 135 kg
Jerk doubles
115 kg

A1: Max reps Muscle Ups x 1 set

7 Rounds:
B1: 2 CTB Pullups; rest 20 sec
B2: 2 Clapping Pushups; rest 20 sec

4 Rounds:
C1: COVP Hold (hands facing face) x 10 sec; rest 20 sec
C2: 8 Perfect Pushups; rest 20 sec

D1: Hollow Body Hold 10:20 (work:rest) x 6 sets

Training Thursday was pretty good volume for an unloading cycle, mostly because the Lab operated independent of Mike, so even though I was unloading, the weightlifting volume remained more or less “normal”. I don’t mind it though, with everything else unloading, I would expect that to go well. It didn’t go poorly, but it also didn’t go well. I’ve pretty much narrowed all my problems to one of two things, finishing tall, and letting the weight come to me, rather than trying to reach under it. If I could clean up those two things, I think I could start making some real moves in correct directions. I’ve already gotten much more consistent at high percentages of my max, which is a great sign, the next step is just connecting the dots to new weight.

I’ve decided Mike’s gymnastics programming doesn’t mesh well with me mentally. Might I be improving at gymnastics? Sure maybe, but it doesn’t give me enough opportunity to do the things I’m good at, days filled with things I’m not good at are just taxing mentally, ramping up the effort side of your brain to get it to put 100% effort into something difficult, it sounds much easier than it is. Anyone whose ever practiced double unders, knows this.

P.s. Can someone buy me this please? Thanks!



Airdyne 40:40 (work:rest) x 7 sets, record calories per set
17, 17, 17, 17, 17, 17, 17

A1: Back Squat 5 x 5; tempo 40X1; rest 3 min
295 (305×3)
B1: Deficit (1″) Clean Pull work up to heavy 5, with 6 sec eccentric, no touch; heavy with best technique

AMRAP 10 min:
10 Barbell Rows (unbroken weight)
10 Overhead Squats (95#)
10 Pullups
*80% effort, 165 BPM

3×10 bb row 135
3×10 pull-ups

Friday’s training is where the tagline “On The Road” comes in. My flight Friday to upstate NY was at like 8:50, meaning I had to leave the house about 7:15, so my coffee, warmup, mobility, and Airdyne session all had to happen by at least 6:45. Which they did, but it was a rough morning. I don’t do early morning well, at least not without a week or so to taper into it. But it was unloading so I wasn’t really sweating it. The real issue came with the PM session…


This was the reality of my waking nightmare most of the day Friday, 3 hours on a plane, 2 hours in a car, by the time I got to my sisters school I was pretty convinced no amount of mobility work was going to let me squat functionally. I was wrong of course, after a couplet of power clean and jerk at 225, alternated with various pry squats, couch stretches, etc, I eventually got into a good enough spot to get under some weight. My goal for this tempo squat 5 was 315, but that was wishful thinking, maybe on a full night’s rest, with a proper day of nutrition, but after traveling, eating individually wrapped chicken breasts all day, I was lucky to hit 295 honestly. I probably could’ve squeezed out another 2 reps at 305, but the cost/benefit was just not in my favor.

I had to make adjustments after that to accomodate the rather small, non-Crossfit gym I was training in, as well as the other 9 or so 20-something college kids who were all very confused at what I was doing. I did some strict press, some barbell rows, and some strict pullups, which rounded out my need for a good sweat pretty nicely without beating me up too much.

And of course, after some heavy squats, nothing hits the spot like Talenti…


The rest of the weekend was filled with some decidedly non-Paleo food, but I don’t much care. That’s what family vacations are for. I’ve been that asshole who sits around a family table complaining about bread, and pie, and cheese, and how I can only eat the turkey. It’s not fun, and people don’t like that guy. What’s the point of all this shit if I can’t enjoy some time with my family without pissing them all off? So yeah, I had some corn tortilla’s, and some good french bread, and some tasty Portuguese wine, and a Pumpkin beer during the Cardinal’s game. If that upsets you, we probably weren’t meant to be…



MFS | 1 – 5 – 1

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