CrossFit Hyannis
Push jerk (heavy single in 15 minutes)
215 (pr)
For time:
5 muscle-ups
20 S2O (115)
4 muscle-ups
15 S2O
3 muscle-ups
10 S2O
2 muscle-ups
5 S2O
1 muscle-up
12.45
Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x AMRAP @ 85% (set terminates if you deviate from "1011" tempo)
220; 250; 285; 4 reps @ 270
Notes: If you live by the saying "any day when you set a PR is a good day," then today was a good day. Invictus seems to place a premium on going overhead, and I'm making huge improvements in this area. This was a 10# PR and it was a very clean rep. 225# is within range. Unfortunately, my muscle-ups are proving to be a real problem. The non-false-grip variation is pretty when I'm feeling fresh and explosive. But, they are proving to be inconsistent. Did them today in conjunction with S2O and I started failing reps early on in the workout. It may be time to revert back to the false-grip variation, which is slower, but I know I can crank out singles for a while. Didn't have a ton of juice in the legs today for squats. Scored 5 reps at 270 last week; however, this week's working sets were a bit heavier. Still trying to shake this head cold, too. Looking forward to a solid session with Bobby tomorrow morning.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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