Finishing Strong
It’s vacation season, which is why you’re seeing more of me coaching classes. I’ll be taking my vacation in a few weeks, but for the tail end of this week and all of next week you’ll be getting a whole lot of JT time. Which, I’m sure we’ll all agree, is magical time.
We’re practicing the Split Jerk for today’s strength lift, and one key to landing it is to “finish strong”. This means landing in a full locked-out position: elbows fully extended, fists punched up to the sky, shoulders jammed into your ears. Ultimately, it means that the tip of the spear (point of impact, in this case your hands) is fully supported (by the more proximal musculoskeletal structures).
Maybe I’m stretching a metaphor here, but the point I’m reaching for is that finishing strong requires building a good support structure.
This week’s programming has been highly varied and fairly challenging. Proper support for you guys to finish strong through it means good self-care – lots of sleep, and water, and good food – and good team emotional support from your close friends both in the box and outside of it.
Take care of yourselves, and take care of each other. With enough support we can all finish strong.
FRIDAY, August 9 2013
Strength:
Split Jerk 2-2-2-2-2-2
WOD:
4 Rounds
15 Pull-ups
50′ OH Walking Lunges
200m Run
Just 1 round?
4 Rounds.
Split Jerk: 115# 2RM now = my 1 RM
WOD: 12:48 Rx I guess since it was choose your own adventure with the plate I chose 15#
NO HAND RIPS YAY!
I tore both hands today 🙁
I thought the bar near the white board with the tape was my friend, but aparently not…gonna try taping hands next time…
Split jerk: 145# PR
WOD: 12:49 Rx
The crossfit stigmata – you are the anointed one. Feel special.. and careful showering… it stings!
KP, as per our conversation today: http://www.youtube.com/watch?v=3v98CPXNiSk
See you Monday!
Yes, I admit I suffer from bitchy resting face.
Asya that’s hilarious shit.
SJ: 110# PR
WOD: 12:05 (Ring rows, 15# plate)
Failed 2nd rep and just about to give up on 2RM PR, KP wouldn’t let me strip the bar and told me to do it again. Heck yeah. But oh muggy and running WOD = yuck.
Finishing strong 6:30.
Great job on the hard-won PR, Donne! That’s a lot of weight overhead!
Oh thanks Lydia!
RX: Do it well.
I could have said 45/35…
SJ: 195#
Felt good from set to set and was gonna go heavier, but ran out of time.
WOD: 12:42 Rx (45# plate)
It felt like I was underwater today. I could never catch my breath. On the 3rd run I started wheezing and had to walk…not sure what was going on.
Thanks for joining me on that last run, Andrew. You are my bro! Gonna miss you when you move to Miami!
What! Andrew’s moving to Miami! That’s not okay!
You were awesome Dan, powering through as usual even when it gets rough. Plus, you were literally underwater. Stupid rain.
JT – I’ve been away a lot, but I gotta say that I’m very much enjoying your voice on the blog – lotsa good anatomy and coaching advice slipped in with the torture, I mean, Descriptions.
SJ: 75#. Toma and I might one day learn that there’s a mid-point in lifts where they seem Hard and our form suffers… and then toward the end we feel good and could maybe even do more. A lot of great form on those SJs in 7:30!
WOD: 15:43? I don’t really remember, other than I’d just hit the nausea mark and was grateful to see KP to help me finish the last soggy run. With lotsa no-reps on the pullups thanks to yesterday’s exquisite shoulder-killer (I also had problems getting my bras on and off after yesterday!).
Great work from the 7:30 crowd all around!