Pages Menu
Categories Menu

Posted by on Nov 12, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Rant, Recovery, Strength Training, WOD

Grizzly Way 131111 (On the Mend)

Grizzly Way 131111 (On the Mend)

It’s no secret that I’ve been feeling a bit gloomy lately, but a couple conversations yesterday, a fresh perspective, and some improvement in my shoulder all put together made for a pretty good Monday. I started it the only way I know how, 40:40 x 18 on the Airdyne or #satanstricycle as James my PT wants it referred to as; a big ass protein shake, and a 45 minute Marc Pro session.


Let’s momentarily jump back to Sunday though – it was such a beautiful day that by 1:00 or so I decided that just watching football and studying for the GRE was not going to suffice. Lately I’ve gotten into the habit of going for really slow runs on Sunday evenings, so I just pushed that up a few hours and went for a nice 4 mile-ish run, very Z1 pacing though, max 150 bpm. It really made my day.



Back to Monday. I had a pretty insightful conversation with one of the coaches and a close friend, David, I mentioned that I was struggling to reconcile my ambitions with this current cycle as well as the apparent success of those around me. It was refreshing to hear him understand completely, but also he reminded me that not long ago I was the one adding weight every week, and making large jumps in progress and that others probably felt similarly. It’s human nature to be self-centered, so I don’t feel guilty for that, but I am thankful to have people around me that can talk me back from my mental ledges. I think my biggest goat now, is keeping my mentality in check.


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

A1: 3RM Ring Dip; tempo 22X1
67 (69.5 x 2)
B1: 1RM COVP Pullup

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

3 Rounds:
In 60 sec
2 Muscle Ups
max Thrusters (95#) in remaining min
rest 3 min between rounds

rest 5 min

3 Rounds:
In 60 sec
4 HSPU No go
max Toes to Bar in remaining min
12, 10+2, 12
rest 5 min between rounds

Training yesterday was pretty interesting. Not because it was actually interesting on paper…there were no insightful moments or fun progressions. It was interesting because I finally got some movement back in my shoulder. James my PT told me the goal is to do pain-free movement, as long as things were pain free I could do them. I approached the overhead work yesterday pretty gingerly, but as I moved through it, my shoulder actually felt pretty good. It’s not 100% fixed, but I’d say we’re at a solid 95% – I still haven’t tried any heavy pressing, and couldn’t do HSPU pain free, so that front rack strict press is not quite there yet. But the thrusters went well, TTB are definitely pain free, and hopefully I can start working on pull-ups again soon. I’m encouraged.

There’s really nothing that special to talk about from yesterday’s training, the tempo ring dips are tough, but I’m making slow progress, adding about 2# a week. The COVP has been decreasing in reps, and I went to a different grip last week so I can’t really relate that to anything. I will say that after doing weighted pull-ups, just doing regular ones feel phenomenal, might make for a great warmup. The L-sit hold/Push-up combo got pretty tough, I think mostly cause my arms were already pretty gassed from the dips, I actually failed some push-ups which hasn’t happened in a long time…

I didn’t really push myself on the “metcon” work yesterday because a) I already got a 20+ minute conditioning session in that morning, and b) I didn’t want to push the thruster too hard, get pulled out of position, and end up hurting my shoulder again. I actually just went for 12’s, which went pretty well but only used up about 50 seconds of the available 60. The HSPU weren’t happening, so I swapped that work for simple sets of 12 TTB, just working on getting that motion back after almost 2 weeks off of any bar work.

That’s that from yesterday. Not fixed, but better, and happy about it.

MFS | 1 – 3 – 2

Leave a Reply