Pages Menu
Categories Menu

Posted by on Nov 10, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 131108 (It’s Been Awhile…)

Grizzly Way 131108 (It’s Been Awhile…)

It’s been a tough week, if the tagline’s and subject matter of my posts Tuesday and Wednesday didn’t give it away already, I’m clearly struggling with some of my recent hardships. A tough cycle, filled with progressions I don’t like, and devoid of too much of what got me started in this sport. An injured shoulder keeping me away from some of the most basic things, limiting my movements and my training. It’s hard enough to train when you’re healthy, finding that desire is something I’ve gotten pretty good at. But, what I’m still really bad at, is getting motivated when something else is standing in the way, finding motivation when things like injury and schedule start to collide. Like anything though, attacking weaknesses turns them to strengths. So after a rocky day Thursday, I found a bit of the old joy on Friday, delighting in the work I could get done, and not worrying about the work I couldn’t do.

Many of you have probably noticed that I’m not at HOA this weekend, my twitter and instagram feeds aren’t chocked full of that competition goodness you were probably expecting. Well after a pretty honest chat with both Mike and my physical therapist James, we decided that it would be in my best long term interests not to try and compete injured. I pulled out of HOA, Wednesday night, in favor of recovering fully, and dedicated myself to my real goal, success in the Open. It was a tough decision, and one that still stings quite a bit. It was the right decision, absolutely, no one is questioning that, but as is so often the case, it doesn’t cushion the blow any.


I’m done sulking for now, let’s get back on track with training. Wednesday was just long slow duration work, so I’m excluding that because it’s probably more boring to write about than it is to do… Thursday I had a 90 minute session of PT that co-opted my training time. I tried to get some work in, but honestly I was pretty sore from PT and everything I did felt pretty shitty. That combined with missing HOA, I just decided to go home and rest up. So that leaves us with Friday.


Airdyne 40:40 (work:rest) x 16 sets, record calories per set
16, 18, 17, 17, 17, 17, 16, 17, 16, 18, 17, 17, 17, 17, 17, 17

A1: EMOM 8 min: 2 Snatches @ 80%
rest 5 min before B
B1: EMOM 8 min: 2 Front Squats @ 80%

14 Rounds:
5 Burpees
20yd Prowler Sprint
rest to 140 BPM

I’ve said it before, and I’ll say it again; I both love, and brutally despise the Airdyne. Is it a phenomenal conditioning tool? Absolutely. Does every second I’m on it feel like torture? Right again. It’s very cathartic to put your head down and work, no range of motion, no movement standards, no skill, just work, pure, sweaty, gritty, work. The only thing I like more than my Airdyne, is the Marc Pro session that always follows it. I honestly don’t think I could keep up with the AM/PM type grind if I didn’t have it. It’s turned into a necessity that I wouldn’t want to find myself without.


After a few hours at work, on my new slant board, it was time to train again…

The PM session was actually more “normal” than the gymnastics progressions I’ve become used to despising. So my mood Friday afternoon was pretty good, I got to snatch and squat, two of my favorite things. Normally, as I’ve written about previously, the front squat and I do not get along, but something magical happened Friday. I don’t know whether to credit the slant board, my PT, or some magical combination of everything, but I actually didn’t hate my positions Friday. Further, I didn’t look like my spine was about to shatter, all Quasimodo like… Combine that with the fact that I actually got to power snatch and could power snatch, and I was pretty happy. An emotion that doesn’t frequent me often.


Which brings me to the closing third of my work on Friday… a good old fashion prowler push / burpee couplet. Nothing like a 50 degree November night, all alone in a Crossfit parking lot to help you find center again.



I won’t say I’m cured, obviously I’m still injured, and obviously the weight of the coming open and the status of my preparation are all still ever present; but at least for 90 minutes on Friday, I didn’t think about any of it. And that was nice.

MFS | 4 – 3 – 3

Leave a Reply