Ahhh.. another Friday afternoon workout. It was actually a decent day at work so that was nice! We did a bear crawl, jog, inch worm, and lunges before heading into our tripod stand practice. It is getting easier to get up into the tripod for sure.
This week was a Clean and Push Press 6 sets working up to a heavy set of 1 Clean and 3 Push Press. I started at 65 and then did 75, 80, 85, 90, 95. 95 was definitely heavy. Bobby showed me how to widen my grip for the Push Press which should help me to get more leverage.
We ran out of time to do the MetCon exactly as written, we cut the breaks about a minute short for each. I wanted to try the Platinum, but the last set of Deadlifts would have been 275 which seemed way too close to my max to try at this point. That was a good decision as the Gold was plenty heavy at 185 for the last sets. It was a 3 part AMRAP with scoring at each round and the total score was what was recorded.
12 Deadlift (105)
12 Burpee Box Jump-Overs
— rest 4 min —
8 Deadlift (135)
8 Burpee Box Jump-Overs
— rest 4 min —
4 Deadlift (185)
4 Burpee Box Jump-Overs
I finished 48 in the first round, 44 in the second and 25 in the last round. My watch recorded an average heart rate of 141 (including the rest intervals). I was beat afterwards!
I was awoken early this morning and couldn’t fall back asleep. I also get the daily EOD (email of the day) from CrossFit so I knew the mainsite workout was 4×10 Deadlift. My new weight set in the basement would work great for that, so I finally got out of bed and did a little warmup before doing 4 sets of 10 deadlifts. It should have been adding weight each set, but I decided to keep it at the same weight 135#. The first set felt stiff, but by the last set they were feeling good. I definitely could have added more weight for a longer set. Thinking back now when we finished our Deadlift cycle I was doing some relatively heavy longer sets of Sumo Deadlift so I could easily have done more. Oh well. I got some work done at home and that felt good!
Today we did some more Tripod holds for warmup. I was able to do all 7×15 second holds in the tripod position. That was an improvement from last week.
The weight lifting portion was 5 sets of Clean and Push Press. One clean and 5 push presses per set. Working to a heavy set. I was able to work up to a set of 90#. I got some good pointers about hand placement for the Push Press that will hopefully improve my form.
The MetCon was the Baseline workout. Baseline is
I finished in 5:53. I did the row in about 1:50 and the squats really hurt, I broke them up into 20-10-10 with a quick break in between each set. Then I did 2 sets of 15 for the situps and 4 sets of 5 for the pushups. The pullups I did a set of 3, 3 sets of 2 and the final 1. I’m happy with my time as it is 21 seconds faster than my last baseline test AND is also Rx!! So faster and harder!!
Wodify only has one other time listed and it was 5/2/17 in 6:14. My initial Baseline was in June 2014 and was 7:35 with lots of scaling!!
Talk about a rough ending to the workday. I’m glad I was able to go straight to the gym and work it out!
We are in a new cycle and are doing tripod stands. 7×15 second holds. I did the first couple in a pike position before getting my knee up onto my elbows at least partially for the rest.
We did a longish MetCon for time of:
200 single unders,
10 deadlift at 185,
150 single unders,
100 single unders,
50 single unders
We did a lot of drilling on the jump rope before we started and then warmed up to our deadlift weights.
I finished in 11:57. This was Gold with single unders instead of dubs! It was a lot of jump roping!
This week is the end of the cycle testing. I’ve not been able to make it yet this week due to schedules. I don’t work today so I got up early for the 5:30am crew and completed the Jackie test. And ended up doing my Deadlift as well. Here is my pretest writeup.
I went in the second heat and so counted and cheered for Nate and crew during the first heat. I couldn’t remember my initial time so I didn’t have a strong goal in mind – just get the work done! In case you forget…
Jackie – for time:
50 Thrusters 45#
I tried to go nice and steady on the rower and finished in under 4 minutes. I did 5 sets of 10 for the Thrusters which I think took longer than I would have liked but it was ok. I tried not to rest too long in between, but I was also wanting to catch my breath! Then onto the pull-ups. I was hoping for a set or two of 5, but after 3 I was good. So I did a bunch of sets of 3 and got into the 20’s before I started getting some no reps. Nate said that some of them were like 8 inches off so he couldn’t count them as even strong efforts. I did a few sets of 2 and finished with 3 sets of 1. I started feeling really bad in the middle of the pullups – like in my stomach but I kept pushing through.
I finished in 12:06. This was 1:39 faster than my 13:45 to start the cycle!!
Since I had no where to be, I decided to try and get one of my 3 lifts in for the Solcana Total. Since Thruster and Pullups destroyed my shoulders I decided to go for the Deadlift instead of Snatch or Shoulder Press. I took some time to recover before getting into it. Erin was testing her Deadlift as well and Sara wanted to do the COW so we all hung out in the backroom and got our lifts in. It was great to have them cheering me on and encouraging me to keep going. I took a ton of lifts to get to my 1RM but I wasn’t sure how far I could go.
I started the cycle at 245 with a lifetime PR of 265. I did a few at 135, then 185, 205, 225, 245, 265, 275, 285, and 295. I was almost going to stop at that point because I wasn’t really tracking what weight I had on the bar. When I realized that I was almost at 300 which I saw as a far off goal I knew I had to try. So I got 300 on the bar and pulled… it was definitely hard but I got it all the way up!!! I was very pleased with that and stopped. I started wearing my belt at 275 just to be safe. Up to that point that had all felt good and Erin and Sara said I was looking good doing them. I am very happy with that!! So a PR of 35 pounds and 55 from the start of the cycle!!!
Now I just need to get the rest of the lifts done!