Lets Run

6x400M
109-112-113-117-121-122

That 109 was a surprise to me, it felt good but damn I did not think it was that fast. Obviously I could not hold that pace. Good WOD though, POSE felt good A little broken toward the end had to fight to keep forward and fall instead of leaning backwards and pushing.

Best Fit

So I must say Kelly Starrett is the man. A couple of weekends ago I took the Movement and Mobility Certification in Flagstaff. I must say it was an eye opener as to the potential I can gain improving my mobility. One of the things he talks about is Best Fit

Best Fit

• There is an orthopedic/biomechanical ideal position from which maximal force can be produced and sustained
• Best Fit Positioning is dependent on athlete's capacity to achieve optimal setup and driven by task positioning and external demands
• Deviation from Best Fit is always ultimately a force production/work output compromise with potential "down-stream" implications

Needless to say I was not in my "Best Fit" today with my deadlifts. I have had to take a more Olympic style approach with my deadlifts. A more upright torso and almost parallel thighs as I have tweaked my back twice and this seems to be my Best Fit setup for me to achieve maximal force. Well today for some reason I reverted back to my old ways and popped my hips up higher and drove away. Now I was able to pull 260x3 which is the heaviest I have ever pulled so I am very excited about that. What I am not excited about is the fact that I think I could have pulled 2-3 more if I was in my Best Fit setup. My back was a little sore afterwards and I think it will be tomorrow but I do not think it will be as bad s previous times as I pulled it 3x without any twinge.

Deadlift 5/3/1
205x5
230x3
260x3

then:
6x400M with the following times 119-121-118-119-120-118
Pretty good if you ask me. My goal was to stay consistent and that is what I did. My calves and feet are sore. Have not ran in awhile

Was it that fast!

I decided to complete the WOD that Josh completed this date which was 30 muscle ups for time and 8x400M runs. I was pleasantly surprised with the muscle ups. I did 5 in a row and then decided to not burn myself out by attempting to many sets of as many as I could in a row. Instead I did my first 5 then I did them in ones, I would complete a muscle up then drop, reset, and do another one. In hindsight I should have videoed it, however, my wife was my witness as she kept time and count of reps. All reps were full extension at the bottom with a turn out and full locked out extension at the top. I completed all 30 in 4:19 which is 1:08 faster than previous. Needless to say I was excited.

I rested about 10-15min and then tackled the 8x400M run with the following times; 119-117-118-122-122-125-126-122. The lap around my block, depending on were in the street you run, is either 10M shy of a 400 or 10M lomger than a 400. Either way I am close. I was running in a head wind on the back stretch which was a bear, however, I feel I made some good times. I am getting better at POSE running and can feel a difference, I am not working as hard as I was. My back is still alittle sore and I am constantly stretching which will now be a permanent activity throughout my day. K-Star is the man and his videos are priceless, I am definetly looking forward the Mobility and Recover Cert coming up. Oh yea the OLY Cert is gonna be good as well.