Think About Mobility, all the time...

Back Squat
243x5
213x5
203x5

Tried to be super focused on keeping my upper back tight, pulling against that bar, keeping my chest up...all those great things.

SLDL
128x3x5

GHD 3x15

And I made up some mobility wods. These are my Starrett words for today-
Cultivate posture, greatness, and ready state. It's not enough to say to yourself: "I'm going to lift something heavy now, I'd better get organized". Greatness is all the time.

Watch out, Cliff. I might have found a new life coach...

Maybe those mobility wods are working

Sunday
9/12/10

Hang Power Clean+Power Clean
63x2
73x2
83x2
93x2 (missed the first hpc, so started over)
103xa gazillion (or more accurately at least 6 power cleans)

And then, and then, get this...I also had to fix and hold the receiving position on all those 103s until Joc had approved it and felt that I had held it long enough. One could argue that I would have saved myself a lot of work if I had just received it with my elbows and hips in the right place, but that would be a boring argument.

SLDL
123x5x3

Evidently my grip is somewhat lacking. I got to that last set and realized that I had to fly through those deadlifts before my grip just gave out.

GHD sit ups 3x15

Monday
9/13/10
Front Squat 2RM
143x2
163x2
173x1
173x2

But there is no way that is my 2 RM. I was running out of time, and I was just not prepared-like I forgot to use my belt until the last set...I think that I was probably off because I got into so much trouble during the warm up. That will throw anyone off.

WOD
4 rounds
200 m sandbag run
15 ring pull ups
Time: 11:20

So, that sandbag. I started with the 25#, cuz I was going to be hardcore. Then I decided that I was far from hardcore, especially when I can't use my arms to run and I don't want to stand up straight. Rounds 2-4 were sans sandbag.

And this time is not good, not good at all compared to the last time I did this wod. I did do it with rowing last time, which I tend to do better with, and I did blue band pull ups (which I noted at the time were very easy.)

Then we got to do the evil hip/wall mobility thing for 2 minutes each leg. It was painful and awful, but it was markedly less painful and awful that last week.

Lots and Lots of Stuff

Saturday

The Santa Cruz Affiliate Challenge

Tuesday

Back Squats

258x2

258 fail...

so then

243x1 just to finish strong

Hmmmph. I was bummed to miss that one. I dropped my chest. I don't know why I did that, but I did and 258 was just too much for me to get up once the bar moved forward a couple of inches.

Power Clean and Jerk

53x2

73x2

83x2

103x2

WOD

7 rounds

5 Overhead Squats 53#

100 ft sand bag sprint 25#

8 ring pull ups

Time: 9:xx

This was great fun in the new gym! I had so much space, but then that also meant that it seemed like I had a lot more ground to cover. I was happy to work on OHS in a wod, but I noticed that even with the lighter weight, I missed my lifting shoes.

Then I did today's mobility wod with the help of my own personal mobility coach.

Then I finished with the special wod of "move gym paraphernalia" for time. Good times!

The Hottest Day of the Year

Back Squats
243x3x3

Did a little experiment today and can report the following results-
having a sunburn on your shoulders/upper back is in fact quite painful when you then place 243 pounds on it. But the good news is that once I started the squat I had to focus so much on getting it back up that I forgot how much it hurt.

Foam Rolling and Mobility Work
The Kstar Mobility wod, day 2
Only marginally successful so I must have very tight hip flexors.

WOD
15-10-5
Man Eaters 20#
200 m run
Time: 8:xx

I LITERALLY (yep, literally)burned the inside of my throat on this wod. It was that hot outside. It was truly horrible to be gasping for air. I can't even imagine how people do this in places where it actually gets hot.