Spoiled with PB’s…

18 07 2011

“We are formed and molded by our thoughts. Those whose minds are shaped by selfless thoughts give joy when they speak or act. Joy follows them like a shadow that never leaves them.”

– Buddha –


Warning, sensitive viewers be advised!

11.30am, WOD Part 1, Strength

A. WU-series, 2 Long Clean Pulls + 2 Push Press + 2 Behind the neck Jerks + 2 Split Jerks (hold 5s in split).
38kg, 43, 48
B. Deadlift, 5-5-3-1-1-1:
143kg/5, 166/5, 175/3, 184/1, 193/1, 202/1 PB! (+4,5kg) – (finally over 200!)
C. Press, 1-1-1:
79kg/1, 84/F, 84/1 PB! (+1,5kg), 86/F
D. Push Press, 1-1-1:
93kg/1, 102/1 PB! (+2kg), 107/F+F

Feeling just a little bit off. Throat is a bit sore, better not get sick right now. These PB’s I should have had a long time ago, still they didn’t feel really convincing. Deadlift was ugly and heavy already from 184, think it might be time to put them back in my programming more often again. (In combination with Pendlay and ring rows!).
First miss at 84kg press, the wrist band fell off again, don’t wanna risk my weak wrists so just let it be. Second felt ok, but I’m way to wobbly. Need to work more on mid line stability for sure.

Conditioning tonight will be a workout with the Team, time is definitely due to make us work better together and I think the WOD I have in mind will be perfect!

EDIT: And it worked out just like I wanted to. We got to work on our communication, everybody did hard work and I actually think we performed pretty damn well! Times aren’t really important but this is what we did (stolen and modified from a 2010 Regional):

A. In order, 125 reps of each:

  • Ground to Shoulder, 135/95lbs
  • Box Jumps, 24/20″
  • CTB Pull Ups
  • Sumo Deadlift High Pulls, 95/65lbs
  • Burpees
B. At the same time, team is to complete a 4k row.

Made some ”funny” rules to make it more tactical. No one could row more than 500m in one stretch and of our 5 members each one had to have one ”no rep” exercise where they couldn’t contribute. Worked out fine I think!
(Row done in 16’31min, could have gone for 5k. 125’s finished in 21’23mins). 

Namaste!


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7 responses

21 07 2011
Dave

Chris, ledsen att säga det men du får vänta med den tröjan🙂

Mackie du läste nog Chris siffror fel

http://crossfitaf.blogspot.com/2011/02/utmaning-8-press-pr.html
(Jag måste fan sluta med mina aspberger-fasoner🙂

21 07 2011
YogamanChris

Hehe inte ens det fick man ha…😉

19 07 2011
Ellie Hagopian

Looks like you’re peaking at the right time. And you ain’t got nothing on my 1RM press, it was one hell of a lot uglier than yours!

Yesterday’s team WOD was super fun, and good for helping us communicate better. Can’t wait to see what you have planned for us for the rest of the week!!

18 07 2011
Marcus Herou

Gris! Nu är du förbi mig på press! 200 är nice🙂

19 07 2011
YogamanChris

Wee, Det är fan inte ofta, ska trycka t-shirts! ”Starkare än Mackie!”…😉

18 07 2011
Dave

Grattis, flera hundra kg är stort! Vad lätt det såg ut på press och PP!

18 07 2011
YogamanChris

Thx! Vi kan ju säga som så att de var lättare än marklyften iaf..😉

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