New Deadlift PR! JBLM CF on CF Endurance! Big Things Today!

DAILY MOTIVATION

Chris Moore in a state of meditation (I assume)...

Chris Moore in a state of meditation (I assume)…

“Set your goals where they belong; way the f*** above your head! Just make sure you put a ladder in place to reach them.” -Chris Moore

One of my favorite quotes, from one of my favorite podcasters/bloggers/coaches the one and only Chris Moore from Barbell Shrugged and Barbell Buddha fame!

Chris and I are in complete agreement on this particular aspect of goal setting. Your ultimate goal needs to be set high, it HAS to be difficult to achieve. Maximal effort and motivation will not be put forward if you undershoot and continually set small goals that are easily achievable. Set a big goal, put that ladder in place, and start the climb! …using DISCIPLINE, you’ll find the STRENGTH…rung after rung after rung…

Forever upwards.

Barbell Buddha

Barbell Buddha

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DAILY FEATURE

Below you will find Part 1 of a 3 part series from Dr. Kelly Starrett and Mobility WOD. Joining Dr. Starrett is Jim Kean, founder of Wellness FX an awesome company with a unique product that I will definitely be doing some more research into. The topic of discussion is lifestyle and nutrition and ways of quanitifying results from these seemingly abstract and hard to measure facets of our being. Fantastic original, material that offers a unique perspective on a overlooked corner of your overall health and wellbeing. Parts 2 and 3 will be posted the next two days so check back!

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TODAY’S CF ENDURANCE

*Check out the picture of the CF Box at the bottom of the CF Endurance WOD for today! Hint, hint its yours truly and the JBLM CF family!

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 American kettle bell swings @ 35lbs x 3
  • HSPU holds x 3

Strength:

  • ME Deadlift
  1. 135lbs x 10
  2. 185lbs x 8
  3. 215lbs x 6
  4. 255lbs x4
  5. 275lbs x 2
  6. 305lbs x1 *NEW PR!!!!!!!

Conditioning WOD:

  • 5 Rounds of: 12 Power cleans (95lbs/65lbs) and 12 ring dips. *Scaled to eight ring dips.
  1. Time: 13:59.

Great workout this morning! Took my time with the strength work resting at least 3:00 between sets and ended up hitting a new PR of 305lbs. A 20lbs improvement from my previous PR. Needless to say I was pretty stoked for the rest of the morning. The S&C WOD went well, my power cleans felt good, but I’m still lacking strength on the ring dips. Just need more practice! The plan is to start doing a progression of strict pull-ups and ring dips in an effort to build into muscle-ups, which I have yet to be able to execute. (Keeping my fingers crossed that they don’t turn up in 14.2. Please Mr. Castro at least give me to 14.3 to prepare!)

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x 3
  • Leg swings front/back
  • Bent over hamstring stretch

Running:

  • 800m intervals with :90s rest until form/pace dissipates. *Ran on a treadmill set to a 3.0% grade.
  1. 3:34
  2. 3:34
  3. 3:33

Running felt pretty weak this afternoon. This was kind of anticipated as I took pretty much all of last week off the rest and recover. From past experience I know that personally the first run back from a break is usually pretty rough, but then everything comes back quick. There’s a 3M run programmed for tomorrow morning so the plan is to get a large-portioned, organic dinner in me tonight, followed by some Progenex Cocoon, melatonin and at least eight hours of solid sleep. Hopefully, this will hit the reset switch and bring me back out of the slump post-recovery time off!

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