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Posted by on Nov 18, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 131115 & 131117 (Playing Catch Up)

Grizzly Way 131115 & 131117 (Playing Catch Up)

In case you didn’t know, I literally spent last week studying for the GRE as if it was a full time job. I probably put in at least 40 hours in 5 or 6 days. So when I reference not having time, or being very busy last week and stressed out – that’s what I’m referring to. It seems like a silly thing to stress out about, but that just my personality, I put far too much pressure on myself to do well, but guess what, it helps me do well, so it’s all just a means to an end. In any case – it messed with my training something awful last week, so I’m going to try and put all the pieces back together here.

My test was Saturday, so here’s how the end of last week looked. Thursday went as planned, but it was a very long day – those AMRAPs pretty much destroyed my shoulders for Friday. That and the stress and lack of sleep was eating at me for most of the week, I’d dug myself quite a hole by this point. Friday AM Airdyne just didn’t happen, it would’ve been a waste the way I was feeling, and listening to games athletes talk about their training, one thing is consistent, while they’re training for however long they’re going, they’re putting in 100%. For my sanity I decided to leave that alone. Friday’s PM was 2 10 minute EMOM of cleans and front squats at moderate weight. Those went okay, but I really wasn’t present in the moment, my mind was on the test, so I opted to go home, study a bit, and try and find some peace of mind in the hours I had left. Saturday I did jack shit – I ate breakfast, quieted my nerves, took a 4.5 hour standardized test, and then became a human vegetable for the rest of the day. Then Sunday turned into a bit of a competition day, I treated my training as 4 separate workouts, and it was actually really fun.


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

A1: EMOM 10 min: 2 Cleans @ 75%
rest 5 min before B
B1: EMOM 10 min: 2 Front Squats @ 75%

Like I said above, Friday’s training really wasn’t terribly interesting. I skipped the AM Airdyne because I was so beat up from the 32 minutes of AMRAP the night before. Then I skipped my PM “conditioning” because, well frankly I just didn’t want to get the prowler out, and spend 25 minutes outside the night before my GRE. Maybe I pussed out, maybe it was smart to listen to my body, it could honestly go either way, and I don’t really care at this point. Cleans and front squats felt okay, that’s still one of my weaker positions, so I don’t mind the EMOM work, though it did feel a bit rushed.



AMRAP 12 min:
5 Power Clean & Jerk (135#)
rest 10 sec
5 CTB Pullups
rest 10 sec
10 GHD Situps
rest 10 sec


rest 10 min, then

AMRAP 16 min:
5 KB Swings (88#)
10 Pushups, hand release
20 Double Unders
*80% effort


Sunday’s training on paper really doesn’t do it justice, because this was only really 1/2 of what I ended up doing that day. Sunday morning I was feeling much better than I had, really all week. I had a good run of Airdyne sprints, that are technically up in Friday’s block. Then I had a shake and went to Whole Foods to get some errands out of the way, started my meal prep like any other Sunday. Over the last 6 weeks or so I’ve gotten in the habit of doing slow runs on Sunday’s as a way of adding volume without beating myself up, more of a flush than anything else. So I treated my Sunday run like another flush between Airdyne work and AMRAP’s – so there’s a secret 4 mile run in there that I didn’t list. Follow that up with a quick drive to the gym and these two AMRAP’s. Making for 1-2-3-and-4 workouts for the day. It was a grind, but it felt great. I love the feeling of getting home after all that, eating a huge dinner, and watching a movie. I wish more days could go like that.


So that’s the story of how I caught up on a messed up week. I feel great this morning – so it doesn’t seem to have been detrimental. And now we’re unloading, so I’ll have plenty of time to get fresh again.

MFS | 1 – 3 – 2

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