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Posted by on Dec 9, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 131205 & 131206 (Dread)

Grizzly Way 131205 & 131206 (Dread)

Hello internet, it’s been awhile. It’s half intentional, and half unexpected. The intentional side of things, is that I’ve been trying to distance myself from Crossfit, at least a tad. I took a mental vacation. This weekend was a great opportunity for that, as the gym was shutdown and it was supposed to be cold and snowy. I figured it was as good a time as any to do some Christmas shopping and spend some time with my family. To be clear, this isn’t quitting, but lately I’ve placed so much emphasis on training, and eating, and resting, and recovering and planning to train again, it’s become kind of a dreadful exercise in routines. I’ve lost the fun, hopefully taking some time away will remind me why I love it. So far so good.

The other side of the coin, is that my grad school applications are due in about a week, so I’ve been working pretty hard on getting everything squared away for that. Scary times!


Gotta love Costco!


Snatch 1rm
Hi hang snatch 3×3
Hi hang snatch hi pull 3×3
Jerks 3rm

A1: 1/2 Pullup Hold 20 sec x 3 sets; rest 2 min between sets
B1: EMOM 10 min: 2 Muscle Ups (video)

7 Rounds:
C1: 7 Ring Row, tempo 2121; rest 20 sec
C2: 12 Perfect Unbroken Pushups, tempo 2121; rest 20 sec

5 Rounds:
20 Double Unders
8 Toes to Bar
6 Shoulder to Overhead (160#) Axle if you have it
4 Front Rack Lunges (160#) Axle

Thursday was pretty atrocious, the volume lately is starting to legitimately crush me. My snatch and clean have ceased staying consistent at 95%+, but are now starting to dip. Mike wants me tracking my waking HR again to see what kind of stress I’m under. Spoiler alert – it’s a lot. Aside from having a pretty crummy day of weightlifting, the rest of the work went pretty well. If you don’t recognize the workout – it’s the 100 DU, 50 HSPU, 40 TTB, 30 S2OH, Walking lunge WOD from regionals. We’re testing a lot of regional WOD’s lately, and man do they suck. I would post my video of the muscle ups, but it’s really not that exciting, mostly just a set of rings.


Airdyne 50:50 (work:rest) x 16 sets, record calories per set
20, 20, 20, 21, 21, 21, 21, 20, 21, 20, 21, 21, 21, 22, 20, 22

A1: Front Squat 4 x 5; tempo 31X1; rest 3 min
205, 205, 210, 210
B1: Heaving Snatch Balance + 2 Overhead Squats, find RM

4 Rounds:
in 60 sec
15 Deadlifts @ 100% of Clean 1RM
max Box Jumps (30″) in remaining min
rest 4 min between rounds

rest 4 min, then

4 Rounds:
in 60 sec
15 Wall Ball Shots (20#)
max Box Jumps (30″) in remaining min
rest 4 min between rounds

Because the gym was going to be closed Saturday and Sunday, I took the Friday morning Airdyne and moved it to Saturday so I wouldn’t have a total day of nothing. Also, I didn’t really “wake up on time” for Friday’s Airdyne, mostly cause I like to sleep, especially when I train a lot. Funny how that works, train a lot and sleep a lot, makes you wonder how there’s any time for other things. Regardless the PM was a good amount of work. Those tempo front squats with a pause are pretty brutal, the tempo alone isn’t anything special, but the pause…that pause…

Front squats…slowly but surely becoming not-a-goat.

The heaving snatch balances are really my weakest point of the snatch, I’m a natural puller, and with long limbs, a terrible overhead stability/squatter, so we’re plugging away at it. I hope one day to be able to do this complex with many many more pounds. But isn’t that the goal for pretty much everything?

In general, spirits are high again, for now I’ve reset pretty successfully, we’ll see how long it lasts.

MFS | 1 – 2 – 2

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