20 min WOD and Gymnastics

I enjoy a "longer" CrossFit WOD just like any other guy, but it's definitely not my strongest time domain. Throw in a little running and we have created a perfect storm. Friday afternoon, after some strength training (back squat 335# x2), I completed the following:

AMRAP in 20 min
5 Power Clean (155#)
10 Burpees
200m run

I finished 10 rounds + 5 Power Cleans + 7 Burpees

Overall I felt good with my results but my running definitely needs some work. Around round seven my form broke down and I was muscling through the run. A couple of things I'm going to do to fix this:

1. Stop running in my heavy trail running shoes
2. Include better running drills pre-WOD and in skill practice
3. Strive for more focus during any sort of running I may encounter 

I attended a gymnastics seminar yesterday with Coach Carl Paoli. It was the first gymnastic specific seminar I've ever attended and overall I was pretty satisfied. We focused on HSPU, Pistols, Muscle-ups, and everything in between. I learned a couple of cool tricks to help my athletes who are still chasing their first muscle-up. Check out this drill with an assistance band. You can subscribe to my YouTube Channel here. 

This has nothing to do with the seminar, but this dude is a NINJA!

Biggest takeaway point for myself was to focus more on my body's position during any gymnastics based movements. Rather than always "free-styling" my movements like most of us do during CF WODs, if I take some time (yes, that means slowing down) and shot for better positioning I will create stronger movements. Isn't that what were after anyways? Stronger movements and increased performance.