Posts tagged crossfit
Posts tagged crossfit
Superman Raises: 10-10-10-10
20- Burpee Buy In, then:
Deadlift: 12-12-12@ 133, 153, 173 (can go up!)
Reverse hyperextensions: 12-12-12
21- Deadlifts (225/155)
An embarrassing 17:36. First, I was an idiot and got on the rower with no shoes without thinking. This resulted in basically a row without the use of legs. After that, I stopped for a minute to put my shoes on. My deads were broken up and slow all over the place, and I stopped on that last row about 3 times. Virus recovery, NyQuil and wine hangover and no sleep equalled a horrible showing on my part. Bad combo! I should have been able to do this unbroken in about 10 min.
Stuck around and did some pull-ups and ring dips.
WOD #2: Carried these toilets upstairs.
WOD @ the gym:
100 double unders
10 chest-to-bar pull-ups
repeat run, pull-ups, pistols
7:30, regular pull-ups
Those were subs for 5 bar muscle-ups. Tried those after class and just couldn’t get over the top. Partly due to fear of heights — my brain just shuts it down.
Strength was single leg squats with 2x15# dumbbells.
Was talking with our top competitors after class and it’s funny how their perception of themselves is the same as a lot of people’s at CF: not appreciating what you just accomplished and always thinking you should have done better. It was also fun that one of them was surprised that I’m 40 and wouldn’t believe me.
Head was not in the game today — think I caught my kid’s cold + mood and bloating indicate PMS brain.
[EDIT: Removed pic because I’m not that douchey in my brain. The changes I have seen in my body composition since I started lifting heavy, though, are really amazing to me.]
Strength: Push Jerk 4x5 @ 85, 95, 105, 115 — Need to go up more! LOVED the new shoes for this — even the sound if them hitting the floor is badass.
Then 2 mini-WODs:
- 10 Handstand Push-ups
- 10 ball slams 14#
- 10 chest-to-bar pull-ups
7:10 — deficits on the HSPU, 20# ball, but just kipping pull-ups. Need to work on that c2b business.
5 min AMRAP:
- 10 lunges 25# OH
- 10 v-ups
6+5; honestly, this could have used 5 burpees in the middle of each round.
Strength: 3x1 Deadlift
We got 3 chances to find our deadlift 1RM today after a good warm-up. I opened with 215# (because easy plate math), then got 225# (prev 1RM) and 230# — new PR! Not very long ago I wondered if I would ever be able to consistently pick up 200#!! :-D
Then some mini-WODs:
Pic of me hoping for a bench PR and my new coffee mug.
Strength: 15 minutes to find 1RM bench press. Got 155# easy (current body weight is 125#).
Next, I Meant to try for 160#, but accidentally loaded 165# and missed. Time was up and muscles were done. So no PR, but matched previous.
Lots of little WODs today:
50 DUs, 500 meter row, 50 DUs
50 pull-ups w/5 clapping push-ups EMOM
Tabata squats (owwwwwww)
Did the yoga this morning with focus on shoulders. Delts were screaming at me all night from the deficit HSPUs yesterday. Someone else at the gym said they had the same pain from them. Right one was a little painful and awkward on the bench, which slowed my push down.
Strength: Find 1RM Squat
Worked up to 185# — a 20# PR, but I still think that seems lightweight. My own fault since I’ve been so scared of squats.
Felt like I could have gone up another 10-20, but I prefer to come back tomorrow and not chance it today. I was so super nervous all morning and my heart was racing while we were doing this. My squat fear is almost gone after today. The new shoes were AWESOME!!!!!!!! Best investment ever ever ever. If you squat, get some.
Strength: Push Press 4x1 @ 85, 105, 115, 125
1000m Row Buy In
with remaining time:
20- Kettlebell Clean & Jerks (Alternating Arms, 53/35)
5- Bar Muscle Ups (Scaled to 5 CTB Pullups & 5 Ring Dips)
3 rounds + 12 reps
WOD#2: AMRAP bouncy slide + 5 Dragonfly IPAs + 1 happy kid