10252018 – CrossFit

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First workout after my race and it felt pretty good. Still a little tired but good. In continuing with the Deadlift trend today I went back and did Monday’s lifts. It was 7×4 at 74%. I lifted at 195 pounds. I wasn’t sure if I’d finish or not but I was able to do them all. Afterwards was 10 sumo deadlifts at 155. I was glad to only have to 10 as 20 was getting to be a lot. 

I didn’t have a ton of time so I did 3×10 sets of hanging shoulder raises working on improving my pullups. I also did 5 minutes on the spin bike to loosen my legs up. I finished up by hitting a few routes on the bouldering wall. 

A nice little workout that wasn’t super strenuous! 

10152018 – CrossFit

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Another Deadlift day at the Bouldering gym.  It was a little busier today as it was more like 5:45 when I got there.  A lot of people were busying climbing and lifting.  It is always interesting to watch what other people are doing with their lifting programs.

Today’s Deadlifts were HEAVY!! 92% to be exact.  For me that was 225#. That’s 2 45# plates on each side! Fortunately, the rep scheme was only 4×1.  So I only had to pull that 4 total times. It felt manageable that way.  One thing I don’t like about the Bouldering gym is that I’m sure they don’t want us dropping the weights.  I’ve done it out of necessity before and no one yelled at me, but no one else is dropping weights.

After a short break I decided to do some shoulder press.  I don’t know, I still didn’t finish the workout.  I did 10, 9, 7 reps at 65# and I was supposed to do 3×10.  I did manage 2 then at 70# (should have done 5) and didn’t even attempt at higher weights.  That’s a little frustrating.

I rolled out my back and legs and called it a night

10142018 – Run

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It was a chilly morning and my phone said it was snowing, even though it hadn’t started yet.  Shorts were a little chilly, but I’m not quite ready to not wear them.  With the Loopet Loppet in less than a week, I wasn’t planning to go too long or hard.  I did a regular loop and with the Area 36 loop.  It was 5.5 miles in 54:19.  By the end of the run it was starting to flurry.

10102018 – CrossFit

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After another long day, it was great to workout.  Mystery Weds didn’t disappoint again!

Warmup was another wall walk and 20 second hold.

The actual workout was a 20 minute AMRAP.

200 single unders

20 pullups

30 thrusters 45#

I completed 722 reps total which was about 3 rounds.

10092018 – CrossFit

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I think I did too much today.  It was another hard day and I hit the bouldering gym to get some of my lifts in.  My deadlifts are going great.  I did the 5×2 at 86% and felt like there was some more there maybe.  The weight was 210.

Then I decided to do some Shoulder Press.  I haven’t done any this cycle and it is part of the competition. So I went back a few weeks to some of the lighter percentages.  I was supposed to do 3×10 at 60% and move up from there.  That didn’t happen.  I was able to do 3×5 at 60% which was 65.  I added weight to 75# and couldn’t get the bar off my shoulder without a dip and drive.  Oops.

Then, why not go ahead and do the COW for this week.  1000m row max effort.  I completed that in 3:41.  I did the first half in about 1:45 pace and then struggled to keep it under 1:55 for the second.