Good Workouts!

Me Coaching!!!!

Things have been going well lately. Spending a lot of time at Potomac CrossFit and my performance is the better for it. Being with a group, having people there to cue you, having some competition is all great. There is also something nice about synergy between coaching and exercising. Cues I give others spring into my mind during my workout. I take coaching better because I understand what someone is telling me to do. I expect great efforts from myself because I expect them from the people I train. Now there is NO excuse.

And I was proud last night when two of the people that I train--one more than the other--beat me in a workout. When scaled for gender and body weight, it was legit. I do Clean and Jerks slowly, it appears.

So I've done a few good workouts and got some good PR's.

Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

34:26 (PR!!!!!!!!)

Did an extra round that I subtracted out to get that time. This is too much work. It tears you up. Not great for getting in shape but great for a test of physical and mental toughness. More on over-programming and what it means later.

21-15-9
Clean and jerk (135lbs)
Pull-ups

This is a great workout. Took me 20:05. I'd like to play around with it. Just do 45 C&J or do 30 C&J at a heavy weight. If I keep the pull-ups in I would probably change it to a Grace style power clean and overhead anyway. If you do that you would probably shoot for closer to 10 minutes.

Good stuff and more posts to come. I need more pictures!!!!!!!!!!!!