Tuesday, February 8, 2011

Move, weightlifting practice and CrossFit barbell triplet

While it wasn't exactly a WOD, we moved over this past weekend, and it wore my ass out! Seriously, by the end of the day on Saturday, I was barely dragging myself along. Other than a short lunch break and afternoon nap, we were constantly on the move from 10am until 10pm.

Monday was my first weekday weightlifting practice in I don't know how long... It was good stuff.

Deadlift: 10-8-6-5-5-5-3-3

Loads were light, worked a lot on form. My low back issues are kinda complicated to describe -- but it's nice to finally know why I've always sucked at deadlifts, why my squat was broken for so long and why my clean loads plateaued for so long.

Press :5-5-5-3 (power clean bar from ground)

Barely got my last two reps up for my set of 5 at 80. Rep 3 of my last set at 85 got stuck in front of my forehead for a few seconds before I gave up. This makes me want to re-test my press 1RM (which had dropped down to 90 in the fall), in light of all my pullup work. I think it's helping, and that's exciting!

Pullups: 3x10
Performed mostly unassisted deadhangs, and a few kipping pullups. I logged this as a day in my Get Strict program.

Abmat situps with medball: 4x15 (14# ball)

This morning I attended an 8:30am CrossFit class, which I'll start teaching next Tuesday, along with the 6:30am class. It was the last day for one of our coaches -- he's been splitting his time between the gym he co-owns and our gym, and will be focusing in on his own place from here on. He programmed a fun barbell triplet for us.

5 rounds:
5 squat clean thrusters
10 shoulder to overhead
15 front squat
load: 77#/55#

Results: 15:51

I certainly could've rested a lot less. And I didn't really string together the squat clean thrusters. But I did unbroken sets of ground to overhead and front squats on all 5 rounds. For shoulder to overhead, I did a combo of push presses and power jerks.

I'm happy to report that my back felt a little funky in my warmups, but I didn't feel a single twinge at all during the WOD. Yay!

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