Digg Deep: 090622

Sunday, June 28, 2009

My Back is Sore

Thursday Tommy came over in the A.M. and we did handstand Helen. I need to be more consistent with my runs, however, all in all it was a good WOD.

On Friday I got together with Josh for some deadlifts and an affiliate WOD. I was able to achieve a 5rep max deadlift @ 250#. I am feeling great about my deadlifts, I just need to feel that way about my back and front squats. Maybe I will scale back the weight and work on slow correct form and work my way up from there.

Here is my 5rep deadlift at 245#, the 250# video is all blurry for some reason. As I look at it I notice my hips are closed at the top. I think I am afraid to hyper-extend and hurt my back. I will work on it for sure.

The WOD after was snatches, C&J, thrusters and C2B pullups. I scaled the snatches to 95# and the C&J and thrusters to 115#. Needless to say my back is sore as well as my posterior shoulders. Good WOD just need to not be afraid of steel plates over my head.

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.