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Posted by on Nov 26, 2013 in Crossfit, Lifting and Crossfit, Master, Recovery, Strength Training, WOD

Grizzly Way 131125 (Picking Up the Pace)

Grizzly Way 131125 (Picking Up the Pace)

As much as unloading messes with my head, being back on a cycle again is a rough ramp up. There’s no gradual ease in, it’s all or nothing. We’re ramping up for the Open, so my movements these days are all open-centric. Much less “pure” strength work, much more capacity, aerobic base, practice skill type work. Hence the 25 minutes of wall balls, and Flight Simulator.



Today is another beast, I might not survive…


Airdyne 40:40 (work:rest) x 20 sets, record calories per set
17, 17, 17, 17, 17, 17, 17, 17, 16, 17, 16, 17, 17, 17, 17, 17, 17, 17, 17, 17

A1: 1/2 Pullup Hold 20 sec x 3 sets; rest 2 min between sets
B1: EMOM 3 Bench Presses, increase 10 lbs each set until 3 rep failure, start at 185#
245 (255×2)

6 Rounds:
C1: 2 L-Pullups, tempo 2121; rest 20 sec
C2: 2 HSPU 2121; rest 20 sec

7 Rounds:
max Wall Ball Shots (20#) in 60 sec
27, 27, 27, 27, 28, 27, 27 (190 total)
rest 3 min between rounds

rest 3 min, then

“Flight Simulator”
Double-Unders UB
12:11:00 (PR)
immediately into:
max reps MU, unbroken

Yesterday started the way my Monday’s always seem to start these days, a solid 25 minutes of Airdyne sprints. I was talking with a friend who’d never rode an Airdyne before, and I described the complexity of emotion as a shift from anxiety/fear, to pain, to euphoria, in that order. More than anything you’re just so happy to get off the damn thing by the time it’s over. Followed quickly by the realization that your legs are soon to be jello, so you better do something, protein shake + Marc Pro does wonders.

The gymnastics work continues, though I’m still not sure if it’s really “working” we don’t test this much, so it’s mostly just going through the motions, I think I’m more or less okay with that as long as there’s enough in the programming to be interesting outside of the gymnastics. Yesterday that took the form of EMOM Bench Press, not my favorite way to bench. Working to regular 3RM’s was fun, 270 at it’s peak. I was surprised to get as close to my true 3RM as I did running an EMOM. That’s not much rest at all. Plus I had to rack my weights like an asshole, 185 + about 4 10’s on each side to keep up with the EMOM pace. Strict HSPU’s yesterday didn’t do my any favors either, that eccentric back down feels really slow for a 2 count. But the real shitty part of yesterday was the Wall Balls – plenty of rest, no excuse to fall off pace. Actually not a terrible way to squeeze 190 wall balls into a day of training without walking around wrecked for a few days. Again – Marc Pro’d twice since this and my quads are still a bit tender…

My victory for yesterday was the Double Under skill – “Flight Simulator”. It’s been about a week since I attempted it, the last time I did it was the first time I completed it, I think I came in somewhere around 20:00 – you can go look it up if you want. This time I changed a few things, I got through my set of 30 pretty quick while I was fresh, that was around 3:00 mark. The 30-50 wasn’t pleasant, I didn’t miss any sets at all, but I was taking some generous rest as well – this is a tough balance to figure out. I didn’t break until my set of 45 on the way down. The 45-30 on the way down actually took me the most time, somewhere from 6:00 minutes to about 9:00. I was truthfully hoping to get this sub-10. It’s funny after this many double unders even the set of 20 felt like near failure. It feels stupid to rest for a set of 15 double unders, but I’d much rather rest than miss at such a low set. That’s probably the most in-depth review of such a simple WOD you’ll ever read, but it’s been interesting tackling this nemesis. I wanted to to get 6 MU’s but my shoulder still felt a bit funky, so I stopped at 4 and was happy with the day.


MFS | 1 – 5 – 4

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