FRIDAY, 09.13.13
Leg Cradles + Tea Pots
The other day Mike asked me if he should redo his Deadlift 5RM of 315lbs because he ended up rounding his back on rep five. The conversation that we had inspired me to do a little post. Failing to complete reps on a 3×5, 5×3, or 5RM isn’t the only way to fail a set. Failing to maintain proper posture and position (i.e rounding your back) throughout a lift can also constitute a failed set. Remember that the numbers aren’t the sole thing that we are chasing. You have to be able to take your ego out of the picture and look at the bigger picture. One of my favorite Crossfit Football mottos is “Persistent Pursuit of Perfection.” That is exactly what this is about. Don’t let yourself get too wrapped with what is on the bar. Although it can be a great motivator, if it is the sole focus you are losing site of the whole picture. I know from experience this can be a very hard thing to do. Mike ended up trying 315lbs again and made it look much better.
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
DWOD
“Sindy”
As many rounds as possible in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today’s SWOD (your power clean weight)
2013 09 12