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Posted by on Jun 30, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Paleo Lifestyle, Product Reviews, Rant, Recovery, Strength Training, WOD

Whiskey, Steak, Cupcakes & Deadlifts

Whiskey, Steak, Cupcakes & Deadlifts

For the first time in a long time, I don’t have much to say. I seem to always fall silent around my birthday. It’s a strange time for me, when you’re supposed to celebrate the year of your life, what you’ve accomplished, maybe think about what you’d like out of the next one, a sort of re-do of New Years Eve in a way. This level of contemplation usually leaves me silently ambitious, what I’ve done is never enough, and what there’s left to do always feels daunting in comparison. I suppose its all a matter of perspective, standing at the top of a hill, it never feels as large as it did while you were at the bottom looking up.

I’ve found, Crossfit or not, life will always be filled with these challenges, the hills that we stand at the bottom of, and you will either find a reason to climb it, or an excuse to stay at the bottom. The choice is ultimately always in our hands. The other thing I’ve come to realize, is that there is no hill that isn’t worth the climb, any level of challenge be it personal, physical, mental, or otherwise, will make you better, will show you a part of yourself you didn’t know about, and will change you. The real joy in experiencing life, is having the opportunity to challenge yourself, being given the chance to climb these hills, to face obstacles; it’s not about the view from the top. The worst feeling in the world is standing at the foot of these obstacles and telling yourself it’s too difficult, at the time it feels like a massive relief, to distance yourself and avoid that pain and toil; but in a day, or a week, or a decade, you’ll eventually recall that time you didn’t, and regret it.


C. 3 Muscle-ups on the minute until failure
14 Rounds

Part II
“Open 13.4″
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#
3 Toes-to-Bar
6 Clean & Jerks @ 135#
6 Toes-to-Bar
9 Clean & Jerks @ 135#
9 Toes-to-Bar
etc… continue adding 3 reps each set
87 (81 03/13, 90 08/13)

30 second – Airdyne @ Sustainable Pace
30 second – Airdyne @ Easy Slow Spin
553 cal AD4

A. Clean-Grip Deadlift – Build to a tough single

Part III
For time:
50 Strict Handstand Push-ups

While I might not have had much to say about the last week, I have plenty to say about training. It was an interesting week with AthleteWOD, certain days felt very much like unloading, a good hint that something big is on the horizon, and other days were absolutely destructive. Let’s break the week up into M-W and Fri/Sat. First, notice this week there was no Airdyning, while I “feel” like I can recover from these sessions on my rest days, the numbers stay otherwise, Mondays and Friday’s are traditionally not my best days, and I think taking so much out of my legs might be the cause. So this week I decided to cut them out and see what happened. The result was a pretty solid Friday, and we’ll see how today goes. If it goes well, I might have to cut the Airdyne work down significantly, or find a modality/interval setup that doesn’t take as much out of me.

Monday was pretty typical of the AthleteWOD template, we’ve been doing a lot of gymnastics work, specifically strict HSPU and muscle ups. It’s funny how decreasing the rep count of sets drastically changes how much volume you can sustain. We started with sets of 5, and I think I got 3 sets (15 reps total), then we went to 4’s and I got 4 or 5 and change (we’ll call that 16 reps), and now we drop to 3’s and suddenly 14 rounds and I failed more out of boredom and lack of concentration than actual muscle fatigue (42 reps). So when muscle ups come up in workout, now I guess I know if there’s more than 15 to do, do 3’s. Tuesday was the first time I’ve retested something in some time, so it was an interesting day to see how AthleteWOD was treating me. The problem was that 13.4 is a very strategy heavy workout, how many sets you break cleans and ttb into matters a lot in how long you can hold on. For the life of me I couldn’t remember how I’d done this previously, so I went with 3’s on the C&J and as far unbroken on the TTB as I could manage. While I technically did worse than the last time I tested this, 3 reps is well within the margin of error for just being tired or not recovered from the day before. I’m not sweating it especially considering how I closed out the week. Wednesday’s Airdyne work is partially the cause for not doing any Thursday, even a different type of interval, its hard to convince yourself another 30 minutes on an Airdyne is a good idea (especially on your birthday!)



Nothing like cupcakes on your birthday! Especially gluten-free ones!

Friday was the first time I’ve worked out after skipping Airdyning and it was a really solid day. While its only one time point, it’s still rather expository. This was the first time I’ve tested my deadlift in almost 2 years, so I was going to PR no matter what, my previous best deadlift was 405 with a mixed grip. Friday’s effort was specifically a double overhand grip, and it was meant to be a tough single, not a 1RM, so those both being said, I still set a #50 PR, which is very solid, especially considering there is more in the tank. Further, I was almost meant to find a tough squat single, I built to 95% with little difficulty. Then I proceeded to better my 14.3 score from the Open by 10 reps, I did 12 reps at 315 in the open, and 22 last Friday. That would’ve put me at a 152, rather than a 142, which would’ve been good enough for top 100 in the region… I’ll take that. Riding that high, but destroyed from a CNS standpoint, Saturday was a challenge, but the more I practice these HSPU the cleaner they get, and thats all you can really ask for. We still have a long time until next year, plenty of reps left to get better.

In case you missed it Friday – check out my review of the Crossover Symmetry and stay tuned this Friday for the RIPT Skin System review.


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