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Posted by on Oct 29, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 131028 (Home Is Where The Heart Is)

Grizzly Way 131028 (Home Is Where The Heart Is)

I updated one of the bars to the right of these posts, it used to be a blog roll of blogs I read, but I stopped reading a bunch of them, and I’ve since taken to writing a lot about products I like, or use regularly, so I replaced the blog roll with links to products and companies I support and enjoy. Check em out.


Speaking of products I like and things I love, HMB is one of my more recent acquisitions – but one that I’m quite fond of. It’s relatively cheap, backed by a good base of knowledge, and makes a great addition to almost any serious training regiment.


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

A1: max Muscle Ups x 1 set
B1: Find 3RM Ring Dip
C1: Find 3RM COVP Pullup
45 (53×2)

8 Rounds:
D1: Chin Over Bar Hanging L-Sit (hands facing face) x 10 sec; rest 20 sec
D2: 8 Perfect Pushups; rest 20 sec

AMRAP 3 min:
20 Wall Ball Shots (20#)
30 Double Unders

rest 3 min

AMRAP 3 min:
20 Wall Ball Shots (20#)
30 Double Unders
*90% intensity for both AMRAPS

Yesterday was back on cycle, unloading finished. Which meant only one thing, Monday morning Airdyne intervals, I love to hate these. After I’m done, obviously I feel great, starting a day with some nose down hard work is nothing to balk at; but when I wake up, and realize what’s in front of me, I’ll admit I move a little slower. The Caffeine and Kilo’s PR Blend does it’s best to keep me honest though.


AM work behind me, the PM session was more of the same, gymnastics work, gymnastics progressions, and a couplet of small AMRAP’s. The gymnastics work is really wearing on me, turns out all the “chin-over-bar” work is actually stressing my neck and upper trap out; my physical therapist found a couple really nasty bits. So the new focus is now keeping a neutral c-spine through these gymnastics progressions.

The worst part of yesterday actually had nothing to do with my workout, I was warming up my muscle up’s doing small sets, a double then a triple, on the triple I landed one just wrong enough to really tweak my left shoulder, and now this morning I’m struggling to get above parallel, so we’ll see how the rest of the week goes from here, it might look drastically different.

Yesterday’s AMRAP’s were actually much better than expected, with the extra time off from the weekend, my hips and knees felt great doing wall balls which is unusual, further my double unders felt great, which was also a success. So while I didn’t find much to enjoy through most of the day, I ended on a high note. God that sounds sappy.




The heart finally made it into the slow cooker last night, carrots, onions, red potatoes, half a bottle of cabernet sauvignon, and about 16 hours on low. It’ll be ready in time for second lunch today, excited to see how it turned out.


Normally I don’t make a habit of taking pictures of grass fed ground beef logs and posting them on the internet for the sake of it, but something about this 6 lb. loaf last night just looked so perfect. That bright red, through and through, yummy white fat specks. So simple, and so beautiful. Gotta love it.

MFS | 4 – 6 – 2

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