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

Heavier Weight

Deadlift 5/3/1
195x3
220x3
245x6

5rounds
5 Front Squat 155#
10 Ring Dips
15 KBS 1.5pood
13:52

The front squats were what got me. I decided to use 155 as I need to push myself in the weight department. All 5 each round were unbroken but barely. I felt I had good form and nothing broke down. I cleaned it from the floor and everytime I would approach the bar it would seem so much heavier. Anyway good WOD

Snatches are awesome

Talk about explosive power, snatches will do the trick. The first few rounds were pretty good then all of a sudden I noticed myself having to get more violent with my hip extension and shrug to get that weight over my head.
20min AMRAP
6--HPS @ 95#
12--pullups
24--DU
8rounds +3HPS

My hands are toast, lets build some calluses

Pre WOD Deadlift 5/3/1
180x5
205x5
230x10
Damn excited about the 230x10 my goal is definetly in sight

Girls ...All I really want is Girls

Gotta know the Beasti Boys for that title. Good song for sure. Today was "Nicole" with the following results: 30-25-16-15-15-15 + a 300M run before the 20min time expried total of 116 pullups not bad, not sure what last go around was but I think i beat it by a couple of pulls.

Deadlift 5/3/1
Deloading week
105x5
130x5
160x5

Not GAMES material....YET!!!

Deadlift 5/3/1
195x5
225x3
250x7
Hell Yea! now that is what I am talking about, I feel pretty strong with my deadlift. I know the numbers are getting heavier and I have to really work on my form and DiggDeep to pull that weight off of the ground. I remeber the day when I was EXTREMELY frustrated that I could only pull 240 off of the ground. I just did 250x7!!!

So started off good then I decided to do "Amanda Miller" the first WOD from the 2010 CrossFit GAMES. Now I must preface by saying 135# is roughly my body weight give or take 3-5# and the snatch is not my best lift, but I gave it a try.
9-7-5
Muscles Ups
Snatch
11:28
I am proud of myself that I completed this under the 12min cap they put on it. Top male time at the games was 3:29

Keep up the work

Deadlift 5/3/1
185x3
210x3
235x10
This is one lift that is surprising me. I feel darn strong with this lift know and I do not know why I have had so much trouble with it in the past. From the 5/3/1 program they have an equation for estimated 1rep max based on your max lift at the weight you used. So 235x10x.0333+235=313#. So using this equation states that I should have a 1 rep max of 313# which is way over my 280# goal. Lets see what happens

"Angie"
18:04
Not a PR but a good WOD. My pushs felt good and this is the fastest they have been. My pullups sucked this time as I have not done pullups in a long time and figured what the hell why not 100.

Blood Flow

Deadlift 5/3/1
170x5
195x5
225x10
I was pumped that I got 10reps at 225, still along way to go for "Diane" but I will get there, just wait and see.

I was in a rush this morning and did not have time to do a WOD and was unsure  what I wanted to do. My legs are still sore from the Thrusters I did on Monday. So I came home and ate the kids were in bed and wife shopping so I decided to do "J.T." my fastest time was when I needed assistance with HSPU and it was 12 something. Today my time was 10:07. Again I was pumped (literally, my upper body was full of blood) I wanted sub 10min but the pushups at the end were too hard to string more than 2 together. All in all a great day.

Pressing Deads

Deadlift 5/3/1
190x5
215x3
240x7

Press
100x5
115x3
125x4

Again still on Vaca and wanted to keep up the strength. Surprised by my 4 reps at 125 for the press and I love deadlifting in my OLY shoes.

Lonely Hamstrings

Deadlift 5/3/1
175x3
200x3
255x10

Strength

Deadlift 5/3/1
165x5
190x5
215x10

My favorite WOD

Deadlift 5/3/1
180x5
205x3
230x5

My favorite WOD the "Filthy Fifty" Why you might ask? Honestly I could not tell you. I am not great at it and it sucks at the end. I gues because I know I can get my time low on this WOD if I just push myself to the max. Which is what happened (sort of) this time around. My time would have been faster if I did not break the back extensions or the push press, however, I was not moving one more rep. The wallballs and burpees are definetly the crux of the WOD and it is a mental push to get to the DU which seem so easy after all the other work is finished.
Time 20:56

My Feet Hurt

Deadlift 5/3/1
175x3, 190x3, 220x8



On to one of my weaknesses next
5rounds for time:
50 DU
10 Front Squats at 135#
12:15

When you watch the video there is alot of resting, I need to make the rest breaks shorter when I am lifting heavy. I could only get 5 in a row in the later rounds and the last round was hard. All in all I think I did well, I used 135# instead of something lighter and I kept the intensity up the best I could. My feet are killing me from all the running yesterday and the DU today.
Well I just learned that Youtube videos must be 10min or shorter. Guess I gotta work on that if I am to post any videos.