Before I knew how to squat......lol

Wednesday
Strength
Deadlift (12 mins to work to heavy 3)
then
7rounds:
7 deadlifts (335#) rest 1 min

Conditioning
For completion: Swim 20 laps (4 butterfly, 4 back, 4 brea
st, 8 free)

Friday
Strength/Skill
Hatch squat

Conditioning
10 min AMRAP
4 bar muscle up
6 HSPU
8 pistols

Monday
Strength
Snatch + 2 Overhead squats (PR!!!!)
Hatch squat

Condition
5 min AMRAP:
80% ME Snatches

Some time has passed since I last posted, and lots of coaching and training has taken place.... Both are pretty awesome!!lol

Last Wednesday I hit the deathlift!  I took about 12 mins and decided to work up to a heavy triple.  I ended up at a solid 405, which is a huge step for me (especially after some major injuries in the past).  God is good.  I feel like I still had some in the tank, but I didn't want to push the envelope...  After a heavy 3, I deadlifted for reps under time constraints.  I'm a firm believer that there should always be some sort of time variable when training.  Otherwise things can get dragged out & seem impractical.

Friday I squatted, got some skill work in, and attempted a workout w some pistols.  I'm not sure any were quality reps, but I gave it a shot.  The 6pm class and myself had some fun practicing more pistols after the workout.  To me, a mechanically sound pistol is one of the most impressive moves w/in CrossFit.  They are tough!

Today, I did a snatch+overhead squat combo and ended up PR'ing my snatch!  I worked to 255# and was able to complete both squats after.  It always feels good to make progressions on big lifts. After squatting and coaching a class, Jarvis, Thad, and myself all did an AMRAP that was all too similar to the open(except much shorter, heavier, and no burpees, lol)....  We did 5 mins of max snatches at 80%. I was able to complete 26 reps at 205, and I'm pretty sure Jarvis and Thad both beat that....

I'm super excited for everyone participating in the upcoming local competitions.  I love competition, and believe it brings out truth in everyone (especially myself).  A basketball coach once told me, "you can learn more about a person in 15 mins of competition, than you can in 3 hours of conversation".  It's true, and it's where positive growth is made......  But regardless of getting better or stronger, the main goal for me is going to be "have some fun".  There are too many great things going on where I'm at.  I'm super fortunate and I'm excited about what the Lord has in store for the Southern Moon family!