be wery wery quiet, we're hunting tew-wo-wists...

Seriously, is this a pathetic case of PR or the start of a game of terrorist hide and seek? I just hope we didn't actually publish a list of the 75 countries we've apparently unleashed our ninjas upon. Un-freaking-believable...

rainy day deadlifts

STRENGTH

deadlift

2-2-2-2-2-2-2

225-235-255-255-265-265-265

The weight felt solid but my form still needs work, I'm rocking forward slightly at the start of the movement. And that's not bueno... throws off my balance just enough that I'm on the balls of my feet. Gotta practice the deadlift more... Despite my flaws in form, I felt good moving those weights.

WOD

3 rounds for time:

10 deadlifts @ 155lbs

10 burpees

2:10

Unbroken. Fast and fun!

Go read The End of Busy from ZenHabits. Have a great Wednesday!

shoulders and sprints

Today our legs got a bit of a break - the focus was shoulders.

STRENGTH
push press
3-3-3-3-3

I did 125-125-135-135-140. Last set was a little sloppy, but I felt that I had more in me... like maybe 145 or 150.

WOD
4 rounds in 1 minute intervals of:
10 kettlebell/dumbbell thruster @ 35lbs bells
5 push-ups (on bells)
1 sprint (approx 20 meters)

My times were :40, :40, :38, :38. I let my push-ups slide on the last round (ye old sagging back).

Still, good stuff this morning!

strict muscle-ups and box squats

It's late and I've got an early morning ahead, so today's post is gonna be brief.

The gymnastics portion of training this morning at SICFIT Austin was muscle-up practice. Since I've got 'em kipping, JT said to go for the strict version. Never even tried one before... GOT IT FIRST TIME!! That felt good!

Then we knocked out 3 sets of 10 strict pull-ups, 10 strict ring dips.

Skill/form work on box squat was next. Here's Kelly Starrett going over the box squat at CC this weekend:



We were running outta time so the box went away and we did:

STRENGTH
body weight back squat
5-5-5

I completed 155lbs for 5-3-3-3-3. First set of 5 was very near failure, so I finished up with four sets of 3.

snatch Friday

Training this morning at SICFIT Austin focused on a lot of skill work with the barbell snatch! There wasn't a strength component, and not much gymnastics-wise outside of dead-hang pull-ups in our warm-up. Then we spent a good 30-40 minutes on snatch drills. Fun stuff!

We finished with an non-timed WOD of four rounds: 5 snatch balance, 10 strict pullups. Loving this!

Check out this video from Dutch Lowy's excellent post on getting stronger.



Happy Friday y'all!

Spealler on butterfly pull-ups

Chris Spealler of CrossFit Park City explains the butterfly kipping pull-up:



After seeing that I wanna go play! Where's the nearest pull-up bar???

deadlifts, sandbags, and whole milk... oh my!

Started day two at SICFIT Austin with slightly sore shoulders, but otherwise feeling good.

STRENGTH
deadlift
3-3-3-3-3

185-215-225-225-225
I kept the loads moderate to work on losing the last of ye ol' stripper deadlift...

GYMNASTICS
handstand walk (feet against wall) x2
wheelbarrow walk (around gym interior) x2

the handstand walk:

Visit sicfit.com for more Videos

Just plain fun!

WOD
team of 2 for time:

100 box jumps
3 rounds: (20 sandbag front squats, 2 sandbag carries around outside of gym)
100 box jumps

DNF. Brian and I completed all but 50 box jumps (splitting the work in half) in 8 minutes with the 60lbs sandbag. Fun!

After class I did ten front squats with the 100lbs sandbag... sheesh! Turns out I had it easy today!

garage gym training!

Today I met up with 4 guys and coach Jeremy Thiel for the first day of classes at SICFIT Austin. While I'm gonna miss seeing the early morning crew at CrossFit Central, this is the kind of training I need right now!

Day one was great, in fact I'm even more pumped up about it than when I walked in this morning. This is definitely going to hit my weaknesses!

STRENGTH

shoulder press

3-3-3-3-3

95-105-105F(1 rep)-95-105F(2 reps)

GYMNASTICS

3x max effort with approx. 1 minute rest interval

ring dips/ring push-ups

24/14

11/10

8/6

WOD

3 rounds for time:

15 kettlebell power swing

5 burpee

25m (estimate?) kettlebell carry

3:48 @ 1.5 pood

My shoulder press numbers obviously need work, but the rest felt pretty good! The burpees weren't as easy following all the ring work... didn't have that usual "pop" coming up off the floor. Good stuff!

recovery IS training

Here's some quality info on taking care of your body.

All courtesy of San Francisco CrossFit:

Stretch Your Psoas Peoples

Your Overhead Break Is On

Your Poor Lats, Instructions for Care and Feeding

Your Tight Hips Betray You

Doode, Where's My Quads?

Knees and Hams, Knees and Hams

The following two videos are definitely worth your time.... if only to hear Dr. Starrett say things like:

"Four fingers of wine prior to doing this makes a difference."

"Worse is better."

and my favorite, "It's awkward to clean up vomit."





Rest day!