Bench Press 5x5
Power Snatch 3x5
Blech! I am really, officially one of those frustrated gym-goers that we all have known. Up until recently, I would sympathize with this person or that person as they told me of their pains and injuries, as they bemoaned the work they were unable to do, or expressed frustration with the constant subbing of movements that they had to ask for. But I never really understood them. I would have a minor pain hiccup here or there-a bit of lower back trouble when I first started (squats fixed that), some knee pain when I first started (squats fixed that), some minor shoulder pain when I snatched (squats didn't fix that), lots of muscle soreness, plenty of bruises, and of course my famous box jump induced staph infection. But I have had very little pain over the last 2 years of CrossFit.
I am officially in a grumpy mood because of pain now.
I shouldn't have benched at all tonight, but my shoulder felt SOO good. Everything else has been just fine for my shoulder over the last couple of weeks, so I wanted to bench. 2 reps at 103 and I knew I needed to stop. Bleh. My shoulder just hurts a lot right now, and I am not happy with myself.
WOD
30 yd bear crawl before each triplet
15-12-9-6-3
deadlift 110#
pull ups (ring rows)
box jumps (subbed to 16")
Time-12:20
I would have loved this workout if I could have scaled out the bear crawls. :)
Tuesday, October 4, 2011
Back Squats x20
The New Back Squats
Week 1
20 reps at 60%
I went with 165#.
I went little on the lower side, but I am a little timid about a 20 rep program. This is going to be a whole new back squat ball game, pushing my endurance and commitment. The breathing alone on 20 squats is exhausting. :)
WOD
Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (GB)
time-6:18
When I get better at push ups, I will definitely be able to cut some time off of this one, as that is where I wasted A LOT of time. Of course, my pull ups always need work, but I clearly need to work on getting more push ups in a set. I was doing them in 5s. Not good.
Week 1
20 reps at 60%
I went with 165#.
I went little on the lower side, but I am a little timid about a 20 rep program. This is going to be a whole new back squat ball game, pushing my endurance and commitment. The breathing alone on 20 squats is exhausting. :)
WOD
Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (GB)
time-6:18
When I get better at push ups, I will definitely be able to cut some time off of this one, as that is where I wasted A LOT of time. Of course, my pull ups always need work, but I clearly need to work on getting more push ups in a set. I was doing them in 5s. Not good.
Sunday Open Gym
Press
58x3, 63x3, 73x3, 83x3, 83x3
Deadhang Pull ups 3 (VB), 3, 3 (GB), 3, 3
WOD
Hang Power Clean 73# 10-8-6-4-2
Airdyne 20-16-12-8-4
My quad was still really bothering me from last week, as in it had been on fire for about 6 days straight, no matter what I did. So I really wanted to do something that wouldn't hurt anymore than it already was. That is why I pressed. Pressing is super boring and I would never just choose to do it at open gym unless it seemed like the very best option. And it was probably a good thing I did press, since those sets at 83 were way harder than they should have been.
This wod was a lot better than I thought it would be. Descending reps are always good for the mind. It was suggested that I do 83#, I did a few at that weight, and decided I wanted to do 73#. I could have done 83, but we'll just say that I was able to cycle those cleans a lot faster with the 73, and that was my goal for this wod, ok?
58x3, 63x3, 73x3, 83x3, 83x3
Deadhang Pull ups 3 (VB), 3, 3 (GB), 3, 3
WOD
Hang Power Clean 73# 10-8-6-4-2
Airdyne 20-16-12-8-4
My quad was still really bothering me from last week, as in it had been on fire for about 6 days straight, no matter what I did. So I really wanted to do something that wouldn't hurt anymore than it already was. That is why I pressed. Pressing is super boring and I would never just choose to do it at open gym unless it seemed like the very best option. And it was probably a good thing I did press, since those sets at 83 were way harder than they should have been.
This wod was a lot better than I thought it would be. Descending reps are always good for the mind. It was suggested that I do 83#, I did a few at that weight, and decided I wanted to do 73#. I could have done 83, but we'll just say that I was able to cycle those cleans a lot faster with the 73, and that was my goal for this wod, ok?
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