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Posted by on Nov 6, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Rant, Recovery, Strength Training, WOD

Grizzly Way 131106 (Fix It!)

Grizzly Way 131106 (Fix It!)

I did a lot of writing yesterday, so I’m going to leave today’s post on the shorter end of things. I’ll let the Barbell Shrugged guys do my talking for me.

Great episode. Not a lot of pearls and nuggets about training or mobility, but great to hear KStar talk like a human being and not about joints, ligaments, etc.

So I bought a slant board...attacking those ankles!

So I bought a slant board…attacking those ankles!


A1: T-Bar Row 3 x 10, heavy
Sub chest supported DB row 62#

B1: EMOM 8 min: 2 Back Squats @ 80%

AMRAP 4 min:
10 Power Clean (135#)
10 Burpees

rest 4 min

AMRAP 4 min:
10 Power Snatch (95#)
10 Toes to Bar
*90% effort for both AMRAPs

Training yesterday was supposed to include a Snatch session at The Lab, but because of my shoulder, I skipped it, meaning I haven’t snatched in 2 weeks now, which is killing me. The good news is that I’m slowly finding full range again, I have no idea when I’ll be able to start adding weight again, or get back to regular training. It’s really eating at me. At least I can still squat, and I did.

The little AMRAP’s were long enough to suck, but short enough not to die, so those were fun, in a weird sick kind of way. Then I tried power snatching, and it actually felt okay, and I’m not dying this morning from it, so that’s a good thing too. At least I’ve snatched. I sub’d toes to bar with GHD sit-ups because those still weren’t happening, and the rig was covered in people from regular class, and I didn’t feel like waiting.

In other news, this has been the story of my nights these days – all 4 Marc Pro pads all up in my shoulder business.

Rehab kind of sucks – but at least with the right PT and some good tools, it doesn’t have to suck as bad.

HOA 5 starts Friday afternoon, our heat is on at 6:47, we have to be checked in by 3:00. It’s going to be an interesting ride this year… here’s the first workout

7 Minutes to establish 2RM Thruster
-2 Min Rest-
3 Minutes per teammate to do “Isabel” for men
3 Minutes per teammate to do “Grace” for women
Remainder of 3 Minutes – Max Effort Double unders

So WOD 1 score is Thurster weights; WOD 2 score is Isabel/Grace times, and WOD 3 score is double under count. It’ll be a packed 18 minutes.

MFS | 8 – 2 – 2

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