Monday: I played squash in the morning and decieded to take an additonal day off from crossfit. My lower back has been sore ever since I did bad form on the snatch grip deadlift in the bear the other week.
Tuesday: deadlift 275# x3x5. I kept this at low weight as I am really concentrating on improving my form on the deadlift. I am starting with a wider grip and having my ass lower on my starting point. Felt much better. Also from now on whenever I am doing multiple rep deadlifts not for time I am going to do each rep as a deadlift. That means I won't tap and go.
800m run x3. I felt really good on the first 800, really slow on the second and okay on the third. You took a 5 min break between each run. Your total was your total time of the 3 runs. I got 8:28, good for 5th place.
800m run x3. I felt really good on the first 800, really slow on the second and okay on the third. You took a 5 min break between each run. Your total was your total time of the 3 runs. I got 8:28, good for 5th place.
Wednesday: Sheppy Special. This one was a challenge. 4 muscle ups, 6 hand stand pushups, 8 overhead squats @ 75#. max rounds in 15min. I got 6 rounds even, good for 5th place again. My shoulders were torched after this one.
Thursday: Squash in the morning. I lost 3-0. First two games went to 8 all and the last was a blow out. Great run around however.
9 Squat Cleans 155#, 3 rope climbs x 5 rounds. 26:45, good for 7th place in the gym. This was a fantastic workout and I learned and I will take away a ton from it. I really think you can teach yourself a lot about form when you push your body to the limits. It forces you to use the most efficient means to the end. Personally I got used to using my wider deadlift grip on the cleans and it felt great. I also found that starting with stiffer arms allowed me to pull better on the first and second pull of the clean. However the big thing I learned was how to properly and efficently climb that fucking rope...finally. By the last round I was really flying up the rope. I took Puppies advice and tried to have fast movement and have my body on that rope for as little time as possible. I also got into the the grove of trapping that rope not only with my feet but also my thighs. Made a world of difference. I wasn't going all out on this one but I got everything and more out of it and to me that is worth more than a faster time.
9 Squat Cleans 155#, 3 rope climbs x 5 rounds. 26:45, good for 7th place in the gym. This was a fantastic workout and I learned and I will take away a ton from it. I really think you can teach yourself a lot about form when you push your body to the limits. It forces you to use the most efficient means to the end. Personally I got used to using my wider deadlift grip on the cleans and it felt great. I also found that starting with stiffer arms allowed me to pull better on the first and second pull of the clean. However the big thing I learned was how to properly and efficently climb that fucking rope...finally. By the last round I was really flying up the rope. I took Puppies advice and tried to have fast movement and have my body on that rope for as little time as possible. I also got into the the grove of trapping that rope not only with my feet but also my thighs. Made a world of difference. I wasn't going all out on this one but I got everything and more out of it and to me that is worth more than a faster time.
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