Busy week feels like it flew by but also feels like it took forever to make it through till today.  I don't know how it can be both but I'll try to sum everything up in a quick post and then leave things open for a longer post now that I've finished all three load weeks of One Man One Barbell and next week is the deload.

Thursday Barbell Club, Snatch Pulls, Cleans from floor, and a Hang Clean for good measure.

Power/Push Jerk 155x3 keep making progress with the shoulder.

So what did I do this week? Well to start off I squatted every single day, sometimes twice a day.  I did a ton of shoulder stuff thanks to the programmed WODs from Em.  Posted a sub 9 minute Jackie, 30 reps of Bear Complex, lots of pullups, and finished the week with McGhee.  Overall a great way to end my time at CrossFit Mokena before moving to Springfield for the next four months.  But what about my One Man One Barbell work, well that went as planned.  The Deadlifts were horrible, 330x2 a minute for 15 minutes was rough.  The Back Squats weren't so bad, the had work squatting if paying off for sure, they didn't feel nearly as heavy as I expected.  I'm still working on my Front Squat technique.   I believe that my feet are too close together and that's forcing a slight move to the toes.  Also I'm working on staying more vertical throughout the movement.  But even those reps didn't feel too bad till the last couple minutes.  I have enjoyed the work for the last three weeks.  I'm looking forward to a deload and then seeing where to go from there.

To steal Jon North's tagline: Slam Bars Kill PR's it was my theme for today.  No OMOB programming but instead a good double today of Barbell class in the morning and the afternoon WOD.  After yesterday's shennanigans where my body decided that it didn't like to do work anymore it was great to be in the gym and doing what I feel like I was meant to do.  Become the best version of myself that I can be.  That means working on the parts of my technique that I'm not good at, lifting heavy things daily, and pushing myself past limits that I never thought possible.  Today's PR was was hitting a new best for Split Jerk since the shoulder injury.  I've got a few shots from the morning, I love the work that is captured in these shots.

After some time to recover and watch a little tv it was time for the afternoon workout.  Following the programming for CrossFit Mokena today was a good one.  Strength was 5x1 Deadlift.  I only got 3 reps before I was reminded that I did heavy deadlifts yesterday and that I should rest.  So only one pull over 400.  Not bad and I'll take it, first time I've picked up anything over 400 since before the injury.  

WOD was 
3x400 Meter Run rest 1 minute between.
Then:
5 Rds
10 Wallballs
10 Pushups
10 Toes to Bar (I subbed GHD situps because of shoulder)

Total time 17:11
Runs: 1:31/1:24/1:25
 
Felt great, and I was the first one done, nothing like winning the WOD to brighten up your day.  I'm kidding of course, you can't win the WOD.  Just goes to prove the point that everyday is a new start, and that you can't let what happened yesterday detract from what you may be able to do today.  Get out of your head and get things done.  It's amazing how quickly that the people of CrossFit Mokena have welcomed me in as one of their own.  Now that I'm looking at being away for a little bit for work I'm sad to go.  You have made this place feel like home very quickly, I'm going to be happy to be back when I'm done working down in Springfield.  At the same time I am very happy to be headed back to Capital City and seeing everyone day in and day out again.  

This morning I woke up to a message saying that there was going to be some people lifting in 45 minutes and if I wanted to I was welcome to come in.  Well that's a gimmie that I'll be showing up to that.  No data for One Man One Barbell today, just some good ole fashioned weightlifting and accessory work.   The lift of the day was cleans, after a little position practice then it was time to lift.  Coffee fueled the lifting session and we all had a great time.  I love learning more and more about the people at CrossFit Mokena, and I'm really happy that I landed here.  Looking forward to moving forward with my training with such a great group of people.  Now if only my lifts were a little better.