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|10/14/2011 12:19:02 PM - Steve Pulcinella
Max effort training with a reformed crossfitter
The new guy Bob 'Pop Pop' Lawler that I hired at the gym is a confessed reformed crossfitter. Before he came to me he lived in the Fort Myers Florida area and would bask in the light of Greg Glassman, eat like the paleolithic man and do WODs instead of training. But now that he's here he is learning that his former ways were wicked . . . very wicked. But he's loving the world of heavy lifting even though I know in the back of his mind he wants to bust out some knee socks and kip some pull-ups sometimes. When he starts thinking like that I hit him with rolled up newpapers.
Today I gave him his biggest shot to date, I let him train with me! I didn't have a lot of time so we only did three exercises nor did I let him do a twenty minute mobility warm up, foam roll or stretch. The result . . . HE HIT TWO PR'S!
Stevey P Combos: first time doing these since my knee surgery. We did two high-pulls, one hang clean and one push press:
50kgs, 60, 70, 80, 90, 100, 110, 120 (I stopped there, I was happy with that, my leg drive was at it's limit) Bob did 100kg and 105 both were push press PR's for him.
Deadlift with chain: I worked up to 545 plus 80lb in chains. This was a bit of a gut buster for me but I feel good being able to lock it out. I'm getting some strength in my pull back. Bob did 495 plus 80 in chains. Another PR for him.
Shrugs: 6x15 with 325
Also I would like to thank all the people that voted in the EFS polls. It's very humbling to be in the same company as of all these talented guys and actually have people vote for my contribution to the site. To see my name in the top three behind the incredibly ripped Dave Tate and the overly tattoo'd Jim Wendler is pretty cool. Hopefully I can keep up whatever it is that i'm doing that you all like.
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