While it wasn't exactly a WOD, we moved over this past weekend, and it wore my ass out! Seriously, by the end of the day on Saturday, I was barely dragging myself along. Other than a short lunch break and afternoon nap, we were constantly on the move from 10am until 10pm.
Monday was my first weekday weightlifting practice in I don't know how long... It was good stuff.
Deadlift: 10-8-6-5-5-5-3-3
55-85-85-85-95-95-105-125
Loads were light, worked a lot on form. My low back issues are kinda complicated to describe -- but it's nice to finally know why I've always sucked at deadlifts, why my squat was broken for so long and why my clean loads plateaued for so long.
Press :5-5-5-3 (power clean bar from ground)
75-75-80-85(2)
Barely got my last two reps up for my set of 5 at 80. Rep 3 of my last set at 85 got stuck in front of my forehead for a few seconds before I gave up. This makes me want to re-test my press 1RM (which had dropped down to 90 in the fall), in light of all my pullup work. I think it's helping, and that's exciting!
Pullups: 3x10
Performed mostly unassisted deadhangs, and a few kipping pullups. I logged this as a day in my Get Strict program.
Abmat situps with medball: 4x15 (14# ball)
--
This morning I attended an 8:30am CrossFit class, which I'll start teaching next Tuesday, along with the 6:30am class. It was the last day for one of our coaches -- he's been splitting his time between the gym he co-owns and our gym, and will be focusing in on his own place from here on. He programmed a fun barbell triplet for us.
5 rounds:
5 squat clean thrusters
10 shoulder to overhead
15 front squat
load: 77#/55#
Results: 15:51
I certainly could've rested a lot less. And I didn't really string together the squat clean thrusters. But I did unbroken sets of ground to overhead and front squats on all 5 rounds. For shoulder to overhead, I did a combo of push presses and power jerks.
I'm happy to report that my back felt a little funky in my warmups, but I didn't feel a single twinge at all during the WOD. Yay!
Reading all that made me feel lazy. You're doing a LOT of work. I am missing the lifting portion of the workouts, since I've been working out at home. Couple more days of snowbound workouts and I'll be back at CF. Thanks for the WOD suggestion the other day. I did it this morning. I'll be crippled later. ;)
ReplyDelete