11/22

Moses at the FSC.

I have been slacking on the blog posts lately because I've been busy working on my fitness.... The last few weeks of training have gone great! Smashing personal records and learning coaching cues every day. For the last 2 weeks or so Nick took over the 4:30 pm class so i get to spend a lot more time with my old high school coach/ training partner...Watching the way he teaches the class is just as inspiring as watching him go 100% in workouts.. After the 4:30 class goes I do the 5:30 class and try to use some of the cues I over heard Nick use in his class.... Yesterday the one he used that really clicked and seemed to be a fix to all shitty positions was the "internal weightbelt." An awesome cue, when setting up for any movement you want to make sure your trunk is tight, not just flexing your abs or getting your lumbar curve..Think tight like Tyson is punching you in the stomach tight..Take a deep breath, hold it down in your belly contracting every muscle around your spine creating that solid base. The analogy I like to use is the soda can.. picture your torso being a soda can or beer which ever you prefer... put a weight on an empty soda can..its going to crush to the floor.. Now take a big deep breath seal that can make sure everything is tight and that can is going to be able to support a larger load. I learn a new cue from Nick almost every day, this one really hit home though.

Anyways.... on to the training...

-1st off, rowed a 1k at damper setting 10, my rowing still needs alot of work.
- 3x5 back squat... 315, 315x4, 310, still wrecked from the weekend Next Monday i'll get the 315 for all 15 reps. Also was my first time squatting that heavy with out oly shoes... I didnt like it, probably means i should do it more...
-then 10-15' rope climbs for time. my score: 2:23
- "GHD Annie" with 30 ball over bar buy out... brutal! my score was a pathetic 12:38
-finished off with tabata hs holds and the 1441 stretching program.

Feeling stronger, I would have done better on that wod had i not gone 150% on Saturday at the Fall Strength challenge, I placed second which i'm happy with, next year I'm shooting for #1 not just podium. I was good to see mine and moses hard work on display, we have a great thing going him and I training together, we push to our limits everyday and seeing the results (both top 10 finishes) feels awesome. 1 more step towards the games.