My Shoulders are Toast, Happy Friday and Athlete Round Up! | Lift Heavy Run Long

Ouch! More pullups, pushups and Overhead Squats!  My shoulders are dead this morning!  Feels good though! 🙂

Only one WOD this morning:

25 Minute AMRAP (Yes, 25 Minutes)

  • 5 Chest To Bar Pull Ups
  • 12 Push Ups (Hands Off Deck)
  • 15 Overhead Squats (115lbs)

As you know, I’ve been scaling the OH Squats down to 95lbs. because 115 is just too heavy for me to get through a workout.  Today was no different.  95lbs. on the OH Squat.  Everything else was legit.  Chest to Bar every time on the pullups.  I was pretty happy with that.  I got in 7 rounds, 5 Pull Ups, 12 Push Ups, and 1 Overhead Squat.  Not too bad I don’t think considering all the work I’ve done this week.  It’s been a hard week of training. I’m ready to eat a pizza or something. 🙂  I’m supposed to run 8 miles after work today, but I might push that off until Saturday morning depending on what goes on with the Family tonight.

Alright! Now it’s time to catch up on what all of my internet athlete friends are up to!  Yay!

First, Chris Moore at The Chris Moore Blog reminds us of the important things we should be thinking of when we are at the gym with his latest post, What Really Matters. Hint:  It’s not your Lulu Lemon Shorts…

McG just continues to rage on…  I love reading his training log.  The stuff he can do is pretty awesome.  Watch him row a 2k PR here if you want… 🙂

Over at FitR.TV, we have two new episodes of Barbell Shrugged, as well as a new TechniqueWOD!!  Awesome!  The first Barbell Shrugged is How to choose your CrossFit gym, Pose Running + OPT w/ James Taylor:

The second episode is CrossFit and Swimming. Techniques, Drills, and Competitions – Lucas Ferreria & Mike McGoldrick:

Then, over at TechniqueWOD w/ Doug Larson we have “How to Kip with More Speed and Power and Scaling

I love these TechniqueWOD videos, they’re awesome.  If you haven’t been keeping up with them, you should.

Last, but certainly not least, our Friend Becky put up a blog post about “Risk.”    She signed up for the Annie Oakley Super Sprint Tri “on a whim…”  Having “not entered a pool for five years,” She ended up 8th in her age group!  Guess how and where she’s been training though?  That’s right, Crossfit at Faction Strength and Conditioning!  Go, Becky!  You’re kicking ass, and can’t wait to see how much more awesome you get!  Keep up the good work!

Have a great weekend everyone, and I’ll let you know how my 8 mile run goes….

Lift Heavy Run Long,

V