I needed a nice workout to cap off the rough week.  There was a small group of us at the 3:30pm class. I like the time slot, it makes me leave work on time on a Friday and I get a workout in before most people are off for the weekend rush!

Friday is Snatch day right now and they aren’t easy! My shoes were still a little wet from Weds running in the rain! Our warmup included PVC Overhead Squats with a really slow (5 seconds) down and up movement, jumping extensions, and jump rope.

I kept thinking the Snatch was the same weight scheme as last week, but everything was actually 5% heavier!  So we did 3×3 at 65%, then 70%, then 75%, and finally back down to 65% with a 90 second window to do each set of 3.   I had 72, 77, and 82 on the bar. 82 felt pretty heavy and as I look back at it, I realized that those weights were of my 1 rep max from earlier in the year and not from the 1 rep for this cycle which was 85. I’m pretty sure I didn’t get consistently get down to the full squat depth, but I tried.  I also dropped the bar on one of the sets.

The MetCon was some more shoulder intense work.  It was a couplet of Wall Balls (14#) and some version of Toes 2 Bar. I did the first 3 rounds doing toes to lower bar. They weren’t good kipping ones though!  After that it was too much and I just did hanging knee raises. The rep scheme was 10-9-8-7-6-5-4-3-2-1.  I finished in a time of 6:48.

When will the should work end???

This workout ended up being a little more exciting than planned thanks to the weather!

We did a warmup that included jogging, planks, and jumping lunges! It was a mid-70’s afternoon with lots of clouds and humidity. It was Mystery Wednesday which for today meant a longish metcon!

The workout only involved 3 movements:

30 Pullups

800m Run

15 Power Cleans 95#

800m Run

15 Power Cleans

800m Run

30 Pullups

Yea, that’s a lot of running. I did the first set of pullups a lot faster than usual.  I did two sets of 5 which is the longest continual set ever!!! During the first run the clouds looked pretty ominous.  Then 3×5 of the power cleans and back out on the run.  About midway through the run it started sprinkling – no big deal.  15 more cleans and then back out. It was starting to rain more and as the run went the rain got harder and harder.  By the time I got back to the gym, I was soaked! I fortunately had a towel in my bag that I quickly grabbed and tried to dry off my hands (and shared around).  The last set of pullups took a lot longer.  I kept having to dry off my hands and the bar was getting wet too.  I switched spots on the rig a few times to help and there were some puddles under where the last several of us were working.  The last 10 or so pullups were pretty much one at a time!  But I got it done and finished in 23:52.  This would be a fun workout to retest at some point and without the rain!!

Well, it wasn’t really CrossFit, but I got my Deadlift on.  I rode my bike in a misty rain to the Bouldering gym and did my 6×3 @ 78% Deadlifts.  78% for this round was 190.  That felt heavy, but doable for that many lifts.  I also did the 20 Sumo Deadlifts, we aren’t tracking the weights really, but we were supposed to do them heavier than last week.  So I just slipped the 25# plates off and pulled 140 which is 5 more than last week.

I decided not to do the MetCon since I was biking and had really just finished dinner about an hour before.  But I did do the COW.  We just started a Challenge of the Week as a gym and the first challenge is to see how long you can hang from the bar with only chalk.  I was able to hang for 45 seconds.  I wanted to let go at 30, but made myself hang on!

The bike ride was just about 2 miles each way and it felt nice to ride to work out!

Because we aren’t fully staffed at my school, some of us are alternating riding on the bus as a bus aide.  Today was my day which meant that my work day ended a little bit earlier and I wouldn’t have the kids with me.  This meant I could head to the 3:30pm class that is offered on Fridays. That means that the class is over relatively early still on a Friday afternoon which felt great too.

We had a tough “warmup” of Z Press, Dumbbell windmills and bouncing squats.  I definitely felt warm afterwards!

The lift of the day was Snatch.  We were all discussing how we’ve been doing a lot of shoulder work lately and how we are all sore from it!  Every 90 seconds we did 3 snatches for 12 rounds.  The first 3 rounds were at 60%, the second 3 were at 65%, the next 3 at 70%, and the final 3 were back at 60%.  I did 65#, 70#, and 75# through the lifts.  The 3rd lift of each set was hard. Some of the rounds felt better than others and I was able to get full depth.  These were supposed to be full snatches so I tried my best to get to full depth and did for most of them.

The MetCon was an interestingly designed one that involved dumbbells.  It was 10 dumbbell snatches on the right arm followed by 10 overhead squats with the same dumbbell in the right hand and then 10 pullups.  Then… repeat everything using the left hand.  That was 1 round. It was a 10 minute AMRAP. I completed the first round in right around 5 minutes, so I knew it’d be close to finish the second round.  I didn’t quite make it.  I was 6 pullups away! So I finished 1 round and 54 reps.  I was doing 1 pullup at a time for the last few and my arms were toast.

The cut on my hand is still healing so I still wore a glove on it just to be safe.