Mobility Training - 1RM OHS

We did a 1RM overhead squat on Monday this week.  While I've gotten stronger since I did this for the first time quite awhile ago, I went from 115# to 165#.  I have to give most of the credit for this to increasing my mobility.  For more information on mobility training, check out Kelly Starret's blog at MobilityWOD...

I also have a blog post on mobility on the Crossfit Troy website if you'd like to check it out.

Psyching Myself Out

We did a 1RM front squat today.  Though I got a PR (205#, up from 195#), I felt like I could have done more.  My rack position is a lot better than it used to be.  My hip flexibility is better, and I'm stronger as well.  I probably could have done 225# (or at least 215#).  So what gives???

I psyched myself out.

The 205# was hard, but I felt pretty strong doing it though.  I had two problems.  The first is that I came a little forward onto the balls of my feet as I was coming up.  I doubted my flexibility and ability to make the higher lift as a result.  The second item was that I tried changing to a crossover grip for a 225# attempt.  It just felt weird.  This also added to the doubt that I could make 225#.  Looking back, given my state of mind at the time, I think it was a good call to stop where I did.  I didn't have the confidence that I would make 225#.  If I don't 'know' that I'm going to make a lift, then I'm not going to make the lift whether I attempt it or not.

WOD - Thursday - 100722

WOD:

15 No-Wall Ball Shots - [14 lb WB] (No wall. Throw them straight up.)
100m Overhead Wall Ball Carry
30 Mason Twists L+R=2
100m Sprint (rest until you are ready to do an all out sprint)
AMRAP in 25 min

5 rounds + 9 reps


Also did 1RM bench press...

205 lbs


NOTES:
Results of the overhead carry means I need to work more on shoulder flexibility. :)

Heel is in pain again as a result of the sprints though. I'll have to manage that.

WOD - 100706

WOD:

1 Rep Max Back Squat

Did 275# today. Not quite down to parallel, but within about an inch or two I was told. 275 felt pretty good. I felt like I could have done another 20-40 lbs., but decided to stop there after talking with Matt. I start a 'butt-wink' right before I get down to parallel, and I want/need to work on flexibility so I can be stonger (and safer) in all of the squat based movements.

I had only done this one previous time about a year ago. Did 175# that time.

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Then Run 3 mi.

Ended up running just 1 mi. Restricted on time.

WOD - 100624

WOD:

20 minutes to find...
1 Rep Max Snatch or Power Snatch OHS

Then...
100m Object Carry (Must be shouldered)
30 Banded or GH Situps
4 • 3 • 2 Rounds


MODIFICATIONS:
1 Rep Max Power Snatch
(Not wanting to test the lower back on any kind of 1RM squat yet.)

135lbs.
Felt mostly confident at 115 because this was my previous 1RM. 125 was pretty hard, but felt confident enough to try one more 10 lb jump to 135. The 135 felt kind-of scary. I don't know how I got it overhead, but it happened. I can't imagine it was pretty. :)

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100m 50lb med ball carry/run - shouldered (this med ball is nicknamed BAMF)
30 Situps
4 Rounds
11:24

Focused on continually moving throughout. Short and dirty workout, there's no reason to stop anywhere. Got some practice doing the situps while sucking a lot of air. Managing my breathing allowed me to keep going on these.