Strike a POSE

I just realized that I had not posted since I did "Barbara". Quick explanation of what has been going on.

Clean and Jerk 1-1-1-1-1-1-1 reps
95, 115, 125, 135, 145, 155
I was well pleased with this performance as my max front squat is 160 and my push jerk is 175. I feel I was right were I needed to be. Also my cleans are looking and feeling alot better since my back incident.

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
9:50 I still need to practice rowing. I feel my form is good but I need to practice on increasing my intensity without my form falling apart.

Run 5 K
23:40 I will come back to this in a minute.

Today
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
8 rounds completed. It is amazing how much core and midline stabilization is needed to complete L-Pull-ups. Towards the end rounds my form with the pullups failed and I had to resort to tuck pulls. Completed all HSPU unbroken and as well as the lunges.

Back to the 5K. I was able to try the POSE method of running today as I was outside and it was a longer run. I must say it is a more efficient way of running. It is going to take awhile to get used to, however, in time I feel it will help my time greatly. My calves are very sore and I realized that I need more hip flexion on the right side. I also could feel my knee the whole run. I am going to get that fixed soon.

Tomorrow CrossFit Total, hoping for a PR with shoulder press and back squat, will try my hardest for deadlift