I put in a disappointing performance today.
My first as rx’d Fran was 13:11, my second (Feb 05, 2008) was 6:14. Today, after a year of new PRs and hard work? 6:12.
I’m pretty bummed, thrusters are truly a weakness of mine and if I intend on completing a 2009 goal, I need to work on them.
Try not to leave the gym disappointed, it’s a terrible feeling.
5 rounds:
1 minute of SDHP – 45#
1 minute of Burpees
5 rounds:
1 minute of Ab Mat Sit-ups
1 minute of Ab Mat Back Extensions
And yesterday was 1-1-1 of Back Squat. After warm-up, I only did 205#-215#-215#. Far off my PR.
Tabata Mash-ups of:
135# Deadlift
35# DumbBell Squat Cleans
then
Lunges
Rowing
It’s always nice to work on Olympic lifting.
Work up to a 3-3-3 of heavy cleans.
A bunch of reps ranging from 65# to 135# then
3 x 175# (good), 3 x 185# (2 good, 1 fail), 3 x 195(3 fail)
This is nice improvement, my former rep max was 175#.
The weakness, after 2 hard days, I felt weak today.
5-3-3-2-2-1-1-1
65#-95#-115#-125#-130#-135#-140#-145#(F)
Current PR is 145#
For time:
* 70 Double-unders
* 50 Wall ball shots (boys: 20#, I subbed 20# DB Thrusters due to lack of space)
* 30 Pull-ups
* Rest 2 minutes
* 70 Pull-ups
* 50 Wall ball shots (boys: 20#, I subbed 20# DB Thrusters due to lack of space)
* 30 Double-unders
17:10 – my dedication to shaving my callouses has paid off, no impact on my hands after 100 pull-ups. Pull-ups and Double Unders where fine, thrusters were awful.
I really need to do more heavy barbell and dumbbell thrusters.
Complete 10 Tabata intervals at each of the following stations:
- Walking lunges – I wore the 30# vest
- Row
- Hip extensions
I don’t remember the numbers for the lunges, but I pulled 1200m+ on the row and held at least 10 hip extensions
Liz and Terry had their daughter yesterday and as is the custom at CrossFit Toronto, I strapped on the 30# vest for the workout:
4 rounds, 1 minute of each:
- DB Cleans (35#)
- Double Unders
- DB Push Press (35#)
- Double Unders
- Rest
Worst round for Cleans and Push was 10 reps, and worst for DU was 35 reps. Working out at 210# rather than 180# is a *bit* different. :)
Heavy Deads today…
Pulled 355# off the floor for a +10PR. Ding.
5 Rounds of:
- Max Bodyweight Bench Press (I weigh 175#, I used 140#)
- Pull-ups
BP: 15, 7, 7, 7, 6
PU: 15, 11, 8, 11, 9
Given my rep count, I should have gone heavier on the bench press.
