Better today than yesterday

Interesting couple of days.  This weekend we did a going away for one of the members that is getting ready to deploy overseas.  One of the big reasons I love crossfit is exactly what happened this weekend.   It was a huge turn out from beginners to advanced and we all worked out together.
My training as of late has been a little all over the place due to not feeling all that great and also getting ready for my half marathon this weekend.  The one thing I have been constant about was doing 5 sets of max effort pull ups and dips 3 times a week.  I have also started getting back into body weight movements more i.e push ups.
So this weekends wod was a really good one with 3 muscles up every round.  I figured based the open performance this would be 30 minutes of me trying to get a muscle up again.   However I went unbroken on the bar muscle ups until the very last round when I missed one and time ran out.  Right there was a sign that the basic body weight movements work pretty good.  This morning feeling my age and a little beat up I decided to keep it light work bench and pull ups.   I was alone so getting a good one rep max wasn't going to happen so I decided I would just push until it felt heavy enough that I might need a spot.  This was just heavy therapy as much as it was and weight I lifted was not even on my mind.   Pushed up to that point that I knew I could easily get more but I could also get my self in a spicy situation if I went any heavier.  Stepping back and doing the math I hit a new PR since my shoulder surgery an easy 265 for 1.   Lesson learned the simple basic body weight movements are just as important if not more so than the crazy complicated lifts.

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