Today I had a nice little workout with my good buddy Matt. We got 4 rounds of 10 deadlifts, 4 rounds of 5 squat cleans to thruster and 1 set of max rep pull ups. I finished with a nice 30-mile bike ride out towards Mount Vernon and back.
Yesterday was amazing weather here in DC. So I had to get outside. A nice 7 mile run with the VFF's on, and a heavy backpack with 5 burpees every 5 minutes. Took 55 minutes in total. Then hopped on the bike and got an 8 mile ride back into the city. Best part of the day though, getting 3 consecutive handstand push ups to a abmat. Still not full, but that is more strict HSPU's then I've ever done, a PR by 3...!
The deadlifts felt great today, stayed light (only did 265# for the last rund of 10) but was able to work on form and breathing patterns. The squat cleans were good too. Got 185# on the last round, got two straight then missed two. Readjusted my focus and got two after that. I struggle with the deep front squat, and of course, struggle with shoulder pressing of any kind, so I was happy with that last set. Then the pull ups. I was able to butterfly kip through 34 reps and I only switched to normal kipping because I was not feeling as smooth as I felt I needed to. Once I hit 37 (my last PR), I remember saying "get 42" in my head. And when I got 42, I hopped off the bar. It was only a few hours later I realized that I stopped short of what I was truly capable of. Kind of strange that I did that, but either way, to PR by 5 reps and know that I did it easily is a great feeling.
Now it's chill time for a few days before the CrossFit Charlottesville SuperFit Games this coming Saturday!
Never Stop, GET FIT.
Josh Courage
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