6/5/12

First off, I want to start by saying that my supplement/ weightlifting equipment business RAW Performance is taking off. I am very excited about this because it is a passion of mine and i love helping people reach their health goals. I have now designed a new website to hopefully make things run more smoothly for the customer. Check out the new website at rawperformanceshop.com

As for CrossFit, I had another solid day. Eternal's programming is much more volume than I am used to, but I feel like I am adapting well. My body has felt pretty good, and I haven't been too sore.

Extra Work: 3 rounds not for time- 5 muscle ups, 16 pistols, and HSPU's (I just did max effort each time since I am not very good at these yet- 6,5,4)

This was a good little warm up and skill work session. Muscle Ups were very easy, and 5 reps consecutively were not bad at all. This may be a PR since I have never done too many multiple reps in a row. Pistols were very easy and done quickly. HSPU's were strict which made it tougher. Considering I learned how to do these about a month ago, I have improved drastically.

Strength:
Squat 3x9 Tempo 3 down, explode up, no rest at the top
255, 275, 285
Normally I can knock out 315 for 9 no problem, but with the tempo of going down slow and no rest at the top, these were much harder. I need to practice moving through higher rep strength work and tempo work. These are some things that I never work on and need to practice.

WOD:
1000m row
THEN
21-15-9 Squat Clean/Box jump (135#/24")

I tried to pace myself through the row to save my legs for the squat cleans. I rowed a 3:30, but the set of 21 squat cleans were brutal. I did singles the whole time, but I would do three reps quickly then rest. I was very slow on the 21's and then moved a little better through 15's and didnt break up the 9's. This lets me know that I rested too much at the beginning and I need to work on moving better without resting. This will improve over time, and I feel like I am being pushed by the coaches much more than I am used to.  Time: 14:46