Workout Info

    Weight:  220lbs

      Sleep: 9 Hours 

     Health: Feeling like shit for some reason.... sneezing & coughing!

      Mood:  8

   Energy:  6

     Stress: 3

Transportation: Drove

Location:  CFV @5:30

Compare: Day 78

       WOD:

                    Max Squat Clean +1 Rep Front Squat at that weight

                    305lbs + 315lb FS

Cleaning is one of my favorite lifts. More so lately I have been avoiding it, especially the heavy days. Why? Because i know that I have a lot of bad habits to break and a lot of progress to make in order to move forward and become a solid OLY lifter. Before I could get away with muscling the weight up. I can’t do that now... Both because I am lighter & leaner &

because i don’t have the time to simply focus on these lifts everyday and get really strong.

That said I think I made some good progress today on my form, I still put up 305 and I got it so high that I hit my throat with the bar. My feat were also pretty straight. I just could not get under 315. The good news is I know why; I am not quick enough with my elbows, which is caused  I think by my shrug going to vertical and not enough up and back. Something that I am able to accomplish on lighter weights but not as well on heavier weights. I will be addressing this with some different exercises in order to fix the problem.

I spent some time working on goats today also... Had some good results!

-Double Unders are constantly getting better!!! 47 in a row today!!!

-Connected 3 & then 4 Muscle Ups today! Not to bad.... Video Here

-One of my biggest weaknesses and the one thing that could keep from becoming an elite CrossFit’er is my running. Like everyone else I have poor form and am a mentally weak runner. One solution to these problems is my form... I am lucky enough to go to a box that has a lot of smart people in it. Lindsay attended the pose running/endurance cert. a few weeks ago and was able to give me some really helpful pointers & lessons today. I have a long ways to go with pose running, but with her help and some focus I really think that I can become a solid & efficient runner! Then its just up to me to learn how to push myself when I run! 

Coaching Schedule

No Coaching

Food Log: As prescribed (rx’d) or I will notate how I deviated.

    Breakfast- Rx’d

          Snack- Rx’d

          Lunch- Rx’d

          Snack- Rx’d

         Dinner-  Rx’d

         Snack-  Rx’d

    Post Wod- Rx’d

          Notes-  Diet was stellar today!