Nurture Your Nature

“Your life and destiny are determined to a large extent by your participation in the outcome.” ― Paul Stanley

stickycards
Julie’s genes likely contribute to her a strong, uh, hand game

I seem to be on a podcast sharing run. That’s not changing today. I suggest you take a listen to this one: The Garage Gym Athlete’s Podcast with the Max El-Hag. I really like hearing what that guy has to say, and not just because of the way he pronounces “strength”. The interview covers a lot of territory, including, but not limited to, the evolution of CrossFit as a sport, the head game of personal growth, and how our individual genetic make-up predisposes us to be good at something and the importance of recognizing what that thing is.

Own it, Julie.


27 July | W
Mobility | Did some

Warm-up | 2x
Row x 1:00
DUs x 30
OH walking lunges

Work | O-lifting – Week 5
Mid-hang snatch pulls 4 x 2 (115, 125, 135, 145#)
Tall muscle snatch + mid-hang muscle snatch 4 x 2 (55#)
Snatch + OHS 8 x 1 (4@85, 3@90, 1@95#)
Med ball drops 3 x 8 (14#)

Static stretching | IDGAF what those bastards say, it’s nice. Do/did it anyway

26 July | Tu
Warm up | 3x
RDL x 10 empty bar
Row x 200m
Single-arm banded rows x 10 ea

Work | Deadlift – 205# base
Rest x 3:00 btwn sets
5 @ 55% (115#)
5 @ 65% (130#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (4 @ 195#)
4x:
Pendlay row x 10 reps @ 75#
right into
Seated single-arm press x 10 (20#)
Rest x 2:00
3x:
KB front rack lunge x whiteboard to ball wall (35# KBs)
right into
Hanging leg raise x 8 reps
Rest x 2:00

A very sweaty stretch | 20:00

25 July | M
Mobility | 3x
GA squats x 10
Side plank clammie holds x :40
TVA leg drops x 15

Warm-up | 3x
AD x 1:00
BB lunges x 12
BB row x 10

Workout | [from the archives]
Front squat 5×1 (125,135,145,150, 150#)
– then –
EMOM x10:00:
1-1/4 front squat x3 @50% of “A” (75#)
– then –
EMOM x10:00, rotating:
Slam ball x 10 (30#)
Wall walk x 1 + 10 hip taps x2

Stretch | 20:00


M | The squat session felt good. Funny how those wun-an-a-quatta squats add up by that last minute. Some shoulder things going on with the inverted hip and shoulder taps. Regular wall walks were good, so doubled-up on those instead.

Tu | The DLs felt strong; helps to be sore from the previous days squats, easy to feel the booty in action. The front rack lunges left me breathing like sprints. 

W | Felt so much better than last Wednesday going into the workout. Much less muscle soreness, and my head was in a very good place. Focused on elbow position on the pulls. Muscle snatches, still not my wheelhouse, but better than it did last week.

miyagi muscle snatch.gif
El Tigre pointed out the similarities between the muscle snatch and the paint-the-fence. Next time: headbands

 The snatch paired with the OHS felt solid, just a leeeedle bit slow. Here’s a vid of my last set, which was more of a power snatch + OHS:

 

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