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Posted by on Nov 13, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 131112 (Things I Love)

Grizzly Way 131112 (Things I Love)

I’ve let myself get a bit negative lately, and that’s no good; so I’m gonna try and flip a switch here and keep today’s post positive. In light of that, I talk a lot about things I don’t like, namely thrusters and burpees, but in general too. I figured I’d talk a few minutes and talk about some things I do like, or love…even. *Gasp* So… in no particular order, in recent weeks, here are a few of the things I love.

Barbell Shrugged / My coach Mike

I love the #pearlsandnuggets – even the bad episodes are amazing.

My New Reebok Bag

I’ve only had this bag for about a week, maybe 2 weeks, and I love everything about it. It’s enormous, so if you’re a smaller dude, probably not the best idea, you’ll look like a 4th grader carrying too many books to school. But, I’m 6’2 and 215, so its perfectly sized. There’s a place for everything, and everything has a place! My ropes go in one pocket, my grid roller, my shoes, two pairs sometimes, two blender bottles, all my mobility balls, my voodoo floss, weightlifting straps, wrist wraps, gymnastics all fits! And then some! In this shot I also have my Marc Pro, rubbing alcohol and electrode gel. Yeah I’m weird, but whatever – it’s great. And you can get it for almost 50% off at Costco

The Marc Pro

I’ve had my Marc Pro now for about 3 months, and I can honestly say it’s changed my recovery protocol fundamentally. It’s rare for me to do a workout and not go home and Marc Pro or get #wiredup as I like to phrase it. I’ll be posting a full fledged “review” soon (after I take my GRE and have a little more time to do it right). It’s a fantastic tool, for everyone, yes I train twice a day, 4 days a week, so this makes all the difference, but even if you’re only doing crossfit 3-5/week, once a day. It can change the way you recover. It changes the way you train. It changes the way you respond to inflammation and soreness. The best part, is that you can try it risk free, a down payment of like $60, and it’s in the mail to you, you hate it, doesn’t work, whatever, send it back, you get your money back, done deal. There. Is. No. Downside.

Polar H7 Heart Rate Monitor


I’m a science nerd, no lies, I love data, in any form. So if you give me a little widget, that I can wear around my chest, that gives me instant data, heart rate, pace, gps, work done… and then not only can I see it at the time, I can get home, pull it up on the web, and break it down further, where did I redline, and why? It’s just a tool, but its a really interesting one, especially if you don’t know yourself very well yet. People say Rich Froning stays at 85% effort for everything, and thats why he’s good, he never stops. If you’re new (1-3 yrs of training) you don’t know what 85% is, you need something that tells you what it is, this is that thing. You can even view your current hr as a % a max, it will literally show you if you’re at 85%. Cool huh?

Okay now to training…


Snatch 1rm
91kg (93kg max attempt)
Clean pulls 3×3
120kg, 135kg, 140kg
Snatch pulls 3×3
100kg, 105kg, 110kg

A1: Chest Supported Row Row 3 x 10, heavy

B1: EMOM 10 min: 2 Back Squats @ 75%

AMRAP 5 min:
10 Power Snatch (95#)
20 Burpees
2 + 14

rest 5 min

AMRAP 5 min:
15 Shoulder to Overhead (95#)
30 Double Unders
*90% effort for both AMRAPs

So Monday I was finally moving through nearly 100% of a full day of training, Tuesday was the real test though – back to a double day, training 1:30-3:15, then again 5:00-7:00, I was tentatively excited. Warming up for snatching yesterday felt clumsy, I just hadn’t moved in those ways for awhile. Nothing was wrong – it was just a bit strange. Luckily as I moved through my warmup reps it all started to come back. It came back enough that I even attempted 100%, after 2 weeks off, that’s a good sign. The rest of the day we avoided overhead work though, which I guess I’m okay with, but wouldn’t have minded. The pulls felt heavy, but good.

Between sessions, after a protein shake of course, I actually just took 45 minutes to lay down in a corner of the gym by a broken Airdyne, slapped on my Marc Pro pads #wiredup, pulled my hood over my eyes, and fell asleep. Monday’s second session was rougher than I was expecting, this is really where I felt the return to two sessions. The EMOM squats have been going down 5%, but up 2 minutes. I’m not really sure which is harder, more weight, or more minutes. I imagine this will start building until we’re doing something absurd. Squats didn’t feel great, but they happened. The 5 minute AMRAP’s were fun because I just did work without a little nagging voice in my head asking how my shoulder felt, when was it going to hurt, maybe should I not be doing this… Nothing but work and silence. Also..I hate burpees. I love lots of things, but I hate burpees. Double unders felt good yesterday, 120 in 5 minutes is really good for me, loving the new RPM rope – totally different feel.

Just 30 minutes of Airdyne work today, so happy to recover and eat and study.

MFS | 1 – 4 – 4

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