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Posted by on Nov 25, 2013 in Crossfit, Lifting and Crossfit, Master, Recovery, Strength Training, WOD

Grizzly Way 131122 & 131123 (Unloading & Testing)

Grizzly Way 131122 & 131123 (Unloading & Testing)

I’m lumping the Friday/Saturday together because individually they aren’t compelling enough to post about – together they barely make the cut. That’s pretty much how deloading or unloading always feels, it feels like all the sudden I stopped trying for a week. I’m not sure if it’s good for me, physically I’m sure it’s necessary, but it certainly takes its toll mentally. It’s kind of like working 70 hour weeks and then cutting down to a part-time gig. You suddenly find yourself massively underemployed, with unoccupied swathes of time and nothing to fill them…

Like any good 25 year old male, I naturally filled my weekend of freedom with eating, sleeping, and television – I even ate a brownie! Get at me! It was Cooper’s idea though..



AMRAP 16 min:
30 Double Unders
10 Wall Ball Shots (20#)
10 Box Jumps (24″)
*85% effort

You know what’s fun, when 2 minutes into a workout, the handle flies off your jump rope and flies 10 feet. A smart man probably would’ve stopped the clock, collected the pieces, fixed the rope and started over after a bit of rest. I am not a smart man. Instead, I ran to my bag, grabbed my backup rope, which is 4 inches shorter and about 8 oz. heavier and tried to pretend nothing happened. The rope had other ideas, no the rope wanted the entire room to know that I hadn’t used it in almost 3 weeks. That rope put up quite a fuss before I wrangled it into submission. Long story short, I probably sacrificed at least a round if not two. Moral of the story – might not be a bad idea to carry two identical ropes… I fixed the rope by the way, still love it, just a bit loose on one end.


AMRAP 10 min:
5 Shoulder to Overhead (115#)
10 Deadlift (115#)
15 Box Jumps (24″)

Saturday’s WOD might look familiar if you were a part of the Open last year. It was… 13.2. Last year I scored a 237, so I was hoping to do much better, at least a 270… 248 was pretty far off the mark, but if you watch the video there’s a lot of time wasted in transition. I would think at least enough time to finish the 9th round. Watching the video my deadlift was not great either, too much bend at the hip, not enough at the knee. I’m not sure how to speed up box jumps, there’s just a lot of time at the top of the box. I’m going to blame Friday night’s box jumps, hopefully a little fresher I might do a bit better. Maybe I’m just talking shit. I think the bigger issue was pacing, we’ve been doing a lot of WOD’s at 80-85% and the Open WOD’s, especially a 10 minute one (one of the shortest of the open) – I could afford a more 90-95% pace. It’s something that I need to work on. We’ll be testing it again Tuesday.

MFS | 3 – 2 – 2

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