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Posted by on Dec 11, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Product Reviews, Recovery, Strength Training, WOD

Grizzly Way 131209 (Smile Back)

Grizzly Way 131209 (Smile Back)

I love movies. One of my favorite movies, all time, is Gladiator. There’s a line, of course spoken by Maximus, that goes something like, “Death smiles at us all, and all that we can do is smile back.” It’s a bit dramatic when talking about Crossfit, but I think it helps bridge the gap between embracing some of the suck. If you’re in the middle of a workout, thinking about “death” or how sore you’ll be the next day, you’re not going to give 100%. Instead, smile back, enjoy it, savor the marrow of the workout, don’t give a thought to the next day. I think I did pretty well Monday, I was all smiles.


Even my hands were smiling!


Airdyne 50:50 (work:rest) x 18 sets, record calories per set
21 21 22 22 22 22 21 21 21 21 21 21 21 21 21 21 21 21 21

A1: 1/2 Pullup Hold 20 sec x 3 sets; rest 2 min between sets
B1: EMOM 3 Press, increase 10 lbs each set until 3 rep failure, start at 95#
155 (165×2)

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

AMRAP 18 min:
10 Back Squats (135#)
8 Pullups
6 Shoulder to Overhead (135#)

rest 10 min

AMRAP 18 min:
10 Front Squats (85#)
8 Pullups
6 Shoulder to Overhead (85#)

Monday was a beater – but I suppose I was making up for that “off” day on Saturday…punishment at it’s best. Luckily I was at least fresh. Until the 28 minutes of Airdyne work..then I wasn’t so fresh anymore. I wouldn’t trade my Airdyne work for anything though, best mono structural work there is. Put your head down and do work. Or at least hide the tears.

The PM session Monday was a bit of gymnastics, an even smaller bit of strength, but more than anything it was a slow slide towards 36 minutes of AMRAP’s. If you don’t recognize these, they’re the Regional Workout from 2012, Event #4, broken into individual AMRAPs. The original went like this…

For Time:
50 Back squats (135#)
40 Pullups
30 Shoulder to Overhead

50 Front squats (85#)
40 Pullups
30 Shoulder to Overhead

50 Overhead Squats (65#)
40 Pullups
30 Shoulder to Overhead

That gives us a grand total of 150 squats at variable weights, 120 Pullups, and 90 Shoulder to overhead. So you can see where the general rep scheme for these AMRAP’s came from, as well as the weights. But instead of a 20 some odd minute version, I did the full 36 minutes, which totaled roughly 190 squats, 144 pullups, and 110 or so shoulder to overhead. Quite the beast. And to pre-empt your mind, yes I am very sore, still, several days later. No amount of Marc Pro’ing can cure you entirely, though I’m sure I’m far better off than I would’ve been without it and tools like it.


At least I had this waiting for me at home… made the day a little better, plus it was a nice way of icing the giant tear in my hand…that came about 120 pullups in, yes I did more after it tore…cause this is Crossfit and we’re all mindless exercising machines.

I also want to shout-out to Ben over at BK Athletics who hooked me up with some fresh BSC material to try out. As expected, it’s the best on the planet, review to follow shortly. And yeah, those are manpri’s, you’re jealous, it’s cool.



MFS | 1 – 6 – 8

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