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Posted by on May 19, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Gut Check

Gut Check

Let’s talk about poop. Just kidding, not really poop, but digestion. Mike, for all his trying and all my logging and good diet habits, at the end of our training was still convinced something was missing in my diet, or digestion. The macro nutrients looked good, but whenever training reached a certain volume, I would crash, and after I’d crash, it would take a long time to reset again and build back up. My sleep was on point, my training and habits were all where they needed to be. The only place this weakness could hide is nutrition, except it wasn’t readily apparent. Then one of those brilliant happenstance moments hit, I was talking to my PT and friend of the blog, James Harris and he mentioned a Poliquin article he read a few year back which highlighted stomach acid as a missing link. That night I was home with my bottle of Betanine HCL ready to conquer another weakness. It’s still far too early in the story, but so far I’ve been really impressed, if nothing it’s a step in the right direction for sure. Combined with 30 days of Purepharma 3, and Primal Blueprint’s Primal Flora I won’t let digestion hold me back another year.




For time:
30 Muscle-ups

For time:
100 Thrusters @ 95#

4 Rounds for time:
400m Run
50 Double Unders

B. Power Snatch; 2, 2, 2; rest 3 minutes
175, 185, 195

B. Squat Clean @ 80% 1RM – 5 singles; rest 2 minutes

AMRAP in 20 minutes:
20 Strict Pull-ups
20 Strict Handstand Push-ups
20 calorie Row

Airdyne :30/:30 x20
14.2 per interval

I’m cheating a bit on my rule to only post one thing of training for each day, because most of this week there was only one thing to do. I think we were unloading, though no one ever said it, I can’t imagine this is full volume training, it certainly didn’t feel like it was. None the less, it was a solid week, a good week to recover from Chicago and just get in the habit of moving well again, plenty of time left over for cool downs, Marc Pro sessions, and mobility. Probably why I feel so great today.

Monday was a rough first day back, though I managed to PR my 30 MU for time by a solid minute, the 100 thrusters were brutal, even going 10 sets of 10, I couldn’t manage to get in under 10 minutes. I held an EMOM pace through the first 40 but fell off pretty hard around 70. I really wanted to hold sets of 10 though because I think it’s a better stimulus than doing 5’s say with quick rest. Though in competition I’d always prefer to keep moving than hit big sets. The luxury of training versus competition I suppose. Tuesday was meant to be a breather, but my legs were so dead the hardest I could run wasn’t really that hard, the doubles felt good though and it was a good “mover”. Wednesday was rough, I’ve been dealing with something in my right wrist, that’s been keeping me from going overhead, particularly in a snatch grip. This was the first time I’d been able to snatch in a few weeks, and it was pretty sloppy. I had a goal of 205×2, but 195×2 is still a PR, as my best power snatch before that was 195×1. So I’ll take the increase, even if its not quite where I want to be right now.

By Friday my legs were finally feeling like themselves again (yes it took me 4 solid days to recover from 100 thrusters, pretty pathetic). Just in time to move some moderate weight and really focus on movement quality. This day had a lot of singles of both snatch and cleans and it felt good to just focus on moving well, I paused in the bottom of a lot of these reps just to get used to being under tension again. Saturday was the kind of workout you read and then decide to sleep in. There was really nothing “fun” about it. I was hoping Saturdays would be MAP (Max Aerobic Power) sessions, but its not looking like thats the trend. With the increasing emphasis on strict gymnastics, this practice looks like it’s here to stay…joy. My 6’2 210 frame is not built for strict gymnastics, or strict anything for that matter, so this was just a mental beat down of how many reps I could squeeze into 20 minutes without throwing something. Nothing like 7 minutes of strict gymnastics and then a sub 1 minute row… all said and done I’m pleased to have gotten almost 40 strict HSPU in, that’s a lot for me, and I’m sure they’ll come up again next year.


As promised, I’m using my AthleteWOD “Rest” days to do Airdyne intervals. Because I can’t know the AthleteWOD work ahead of time, I don’t like doing AM sessions on the Airdyne and having it potentially compromised my programming, and I’ve found I can safely recover in time for the next day if I do it on rest days. Until further notice that’s the plan. It felt really good to get back into that Airdyne + Marc Pro groove again. Plus given Saturday’s work, it felt really good just to mindlessly sweat.


And then eat a lot of meat!

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