Pages Menu
Categories Menu

Posted by on Dec 2, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 131126 (The Fate of the World)

Grizzly Way 131126 (The Fate of the World)

Wow it’s been awhile. Rewind all the way back to last Tuesday the 26th. Holidays always mess with my routines, including one of my favorite, writing these posts. I trained Tuesday, Friday, Saturday. So I’ll finish this post since I already had it drafted, then jump ahead to Friday/Saturday in the next one.

The tagline of this post has no real implicit meaning, obviously the world doesn’t hinge on anything I’m doing, I’m no where near that influential. The problem, is that sometimes it feels like it does. Especially when you’ve dedicated yourself so fervently to something, it’s hard to see how you can go on doing it when it’s not paying dividends. I had a friend who used to joke that I was saving the world, one snatch at a time. The implicit meaning of course being that I take this all a bit seriously, and that missed rep, or bad day isn’t going to flip the polar axis of the earth and cause implosions of drastic sorts. No, the facts are that I should be doing this because I enjoy it, and to celebrate the victories as much as I can, but also to brush off the defeats. It feels a bit like making excuses, oh I slept poorly, or I’ve trained too hard and thats why it’s not going well; but sometimes it’s just the facts. Doing doubles 4 days a week, and training for 20+ hours a week, you get beat up, and you can’t expect 100% from your body all the time. What you can expect, is 100% from your mind. So even if you’re only snatching 80%, the effort should be 100%. That’s the distinction we’re working on here.



Snatch 1rm
87kg (max attempt 92kg)
Pause @ Knee High Pull + Pause @ Knee Snatch
87kg (92 max attempt)
Snatch Balance 3, 2, 1
82kg, 87kg, 92kg

A1: Find Back Squat 1RM
B1: Clean Pull Technical 5RM; 4 sec on the way down

AMRAP 10 min:
5 Shoulder to Overhead (115#)
10 Deadlift (115#)
15 Box Jumps (24″)
*first 8 min at 80-85%, then all out for last 2 min

rest 5 min:

AMRAP 18 min:
12 Overhead Step Ups (45#)
6 Dumbbell Snatches (70#)

Tuesday was a killer. The Lab work actually got a lot more interesting, rather than just feeding me the same cue’s we worked on actually correcting some movement. Snatching didn’t go well, but the complex got interesting. 2 part pause + high pull, then 2 part pause + snatch. Basically if you’re at your 1rm snatch, theres no way you should even come close to that on this complex, let alone tie it. So the fact that I matched it, goes to show how much room there is. I have the strength to snatch 100kg, but I mess it up by finishing that last pull forward, which makes it impossible to catch. The point of the drill was to force me to use my hips by pausing at the knee you kill the momentum from the pull. There was one in there, a magical moment, where every thing lined up, it was fast, it was smooth, and it looked damn good. Now I just need to spend 3 more years figuring out how to get there every. damn. time.

There was nothing to look forward to in the afternoon session. Heavy squat, heavy clean pull, 13.2 again, and then an even longer shoulder killer. I was not feeling great come Wednesday. The squat didn’t go as well as I’d hoped, but given the volume lately, I guess getting within 15# isn’t too bad. The clean pulls felt okay, but they always do, I have a “pull friendly” lever advantage so that will always be a stronger movement for me. 13.2 I switched to step ups to try again, but I think at this point I was so wiped it didn’t really matter. I knew I was supposed to be moving faster but I just couldn’t. I was basically stuck at 80%. The second WOD, was absolutely brutal, shoulders, shoulders, shoulders. Those overhead step ups were mind over matter, your legs aren’t tired, but every muscle in your shoulder girdle is screaming for you to put the bar down. Then db snatches, then hspu, then back through it again. Like the house from home alone, expect my shoulders are those two poor robbers who get beat up…gold teeth and all.

MFS | 3 – 8 – 7

Leave a Reply