Yesterday’s blood donation did not affect today’s performance as much as donating has in the past.  Last night’s dinner was an egg, beef and milk fest – correlation?

AM workout, 6:20 – 7:15.  15 minute warmup.

  • snatch-grip high pull (from floor): 135 x5; 165 x 5; 185 x 3; 195 x 4 “micro-sets” of 2 each, rest-pause fashion
  • weighted dips: 45 x 5; 70 x 5; 90 x 3; 95 x 4 “micro-sets” of 2 each, rest-pause fashion

Sprint-start CNS prime/combo, prior to each high-pull set, like this: 20 meter/ballistic rev-grip pull-ups x 3/20 meter/40 meter/elevated feet ballistic push-ups x 5/20 meter.  Approx. 5 secs “rest” between movements.

3 ballistic dips (catch air on each) prior to each dip set.

Primary emphasis was on rep quality at maximal weight in the 3 – 5 rep range, secondary emphasis on explosive endurance.


  1. It always amazes me the processed crap/spread they put out after you donate blood.
    Nice workout as per usual…about to get nasty with some grass-fed beef burgers on the grill!

  2. @Keith

    A bit off-topic but don’t if you have heard about the massive schism publicly opening up in the CrossFit world. Lines are being drawn and fighting words declared! 🙂

    Long story short: Some of the folks who take a less than dogmatic view of things CrossFit and are willing to constructively criticize CF (e.g. Robb Wolf, whom I greatly admire)are being harassed/ostracized by some of the more cultish folks at or aligned with CF HQ (i.e. Dave Castro and allegedly Glassman as well).

    This brouhaha started at the recent Black Box Summit.




    Any way, thought you might be interested.

    Or not. 🙂

    • Sounds like Glassman has quite the little internal soap opera brewing. But then, one had to expect this kind of thing once Crossfit grew to the point of bringing in various other “experts”. S&C coaching, in my opinion, is as much art as it is science, and the applications are highly contextual and mostly theoretical. Now add to this egos, power struggles, business strategy, etc. and you’ve got all the makings for – well, what we see here. I think Glassman by nature is an uber-inflammatory fellow, and when the head hocho is thusly wired, it certainly doesn’t help matters either.

      I agree that the Starbucks to XFit box analogy is, at best, misguided. OK, I’m being nice…it’s outright lunacy.

      • The Starbucks analogy is completely wrong.

        Starbucks does all the things that CF HQ refuses to do. Namely, corporate quality control over the boxes as well as limiting the number of store per geography to avoid cannibalization.

        Granted, the latter is sometimes hard to believe given the millions of Starbucks out there.

        I am actually moving boxes cuz of a minor dust-up along these lines in my neck of the woods + I want to try CF Football/Strength Bias.

        • This seems to me to be the way of things: solid theory ( the basis of n=1) morphs into dogma by those who have only a cursory knowledge of the original theory. I would go so far as to say that CrossFit is the new Christianity, but certainly some parallel comparisons can be made. It is interesting that Art DeVany has spoken recently of homeostasis vs. allostasis, or the “strive to maintain what has always and forever been” vs. the continuing “shifting sands” of the “new normal”. Allostasis and epistemology are the basis of life; anything less is sure death.

  3. I’m not sure I understand how you fit your CNS priming exercises into the routine. Are you actually doing:
    3 ballistic pullups
    5 ball. pushups
    3 ball. dips
    for each cycle?

    • That’s it. But what we’re talking about here is degrees of emphasis. For instance, the ballistic dips x 3 (done immediately prior to each weighted dip set) is performed solely for cns prime – ideally, no muscular fatigue should come from these “priming” reps. In reality, though, some muscular fatigue will result, though we strive to keep it to a minimum. The analogy to this is the 100 meter sprinter doing a few knee-to-chest jumps prior to coiling into the blocks – no fatigue, just a nice cns prime. That said, the priming exercise must be chosen accordingly. Ballistic dips work well for me – for someone else, though, that may constitute a workout in and of itself. I love sprint-starts as a cns prime to lower body and/or Oly lift work. Again, though, the sprint-starts that I do as a cns prime may be way too much work for someone unaccustomed to sprinting. This is a touchy-feely thing that once again shows that training is as much (maybe more so?) art as it is science.

    • I should also clarify here that the sprint-start/ballistic pull-up/ballistic push-up cns prime “combo” I did prior to each high pull set was more work than I would have done if I were already well warmed-up prior to performing heavy high pulls. In other words, there was an element of “warm-up” lingering here in this combo in an attempt to squeeze in a heavy lift session within a compressed time period. If time were not an issue, and I had the luxury of an extended warm-up period, I’d have “primed” with alternating sprint-starts and ballistic pull-ups, i.e, sprint prior to one set, ballistic pull-ups prior to the next, and so on…

    • “How she lost it: “Calories in versus calories out,” she said.”

      Biggest diet farce there is. She’s a poster child for “correlation does not imply causation”. She lost the weight because she maintained, on balance, a low(er) insulin level than what she’d previously maintained. Her workout resulted in a negligible contribution to her overall weight loss.


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