Keeping busy at work and on the weekends, so here's a quick timeline of the past week:
Sat, 1/22
Sectionals Training:
3 rounds for time,
6 muscle ups
30 wall balls (#20)
12 HSPU
15 power cleans @ #135
Time: 19:35
Pretty big mental victory, as I’d only done 6 lifetime muscle-ups going into the workout. All singles, and didn’t have the rings high enough for a strict Games standard to jump into, but I got them. Nutrition on Friday night was a salad from P.J. Clarke's and yes, a few slices of bread, but I felt pretty good on this workout compared to the previous week's (when I had a reuben, fries, and beers on Friday night).
Mon, 1/24
Unbroken power snatch 10-10-10: 85-105-115
Maybe +#5 on the last set, but more grip fatigue than anything else.
Workout:
5 Rounds for time of:
5 Hang Power Cleans (#155)
7 Box Jump (30″)
9 Burpees
Rx’d: 4:56
Happy with the time, but this felt pretty terrible conditioning-wise (like doing Fran). Clean weight felt good, but hit my hand on the box before the workout (still a little bruised here on Friday). Burpees felt bad after a Saturday night and Sunday afternoon of less-than-stellar eating/drinking.
Tues, 1/25
Back Squat 3-3-3-3-3: 200-220-240-260-270
Felt good, pleased with this progress–have been doing heavy back squats 1x week, increasing the weight +#5 on each set each week.
Workout:
4 rounds for time,
25 russian KB swings (#53)
100 single unders
then
1K row
Rx’d: ~10:20
Should have gone a lot harder than I did–unbroken except for one set where I got tripped up. Spent :30 transitioning to the second part of the workout. Grip a little rough due to the jammed finger. I think I went at this at about 80%, wasn't breathing hard or that tired at the end. Row was slow, probably 3:50-3:55.
Post-WOD: 3×15 situps
Wed, 1/25
Filthy Fifty w/ Alex, followed by 3 min time to establish a 3RM front squat
Time: 20:59
Again missed the sub-20, about :25 off my PR. Just fell apart again at the ending trio of wall balls/burpees/double unders, so I need to write out a plan next time for these. Also did good mornings instead of back extensions, which was slower.
Misheard Alex early in the morning and only did a 1RM of #225, although it felt good and could have gotten 3 reps.
Thurs, 1/26
AM--Strength work @ FFC--worked on presses, weighted dips, pullup holds, core work
PM @ CFC
Skill workout,
8 rounds, untimed
2 muscle-ups
10 ball slams (#20)
10 situps
Had a few fails on round 1 before I got warmed up, but other than that felt good, even with the strength work that morning. Next step is to learn to string them together, turn out at the bottom, and Games style (must jump up to the rings from ground).
Relatively decent week of training, next sectionals training workout is tomorrow.
Diet has been pretty good, I've put on a few pounds by adding whole milk and chocolate milk for post-workout and before-bed--strength numbers on back squat continue to go up. Bodyweight stuff has been affected a bit--going to go back off the dairy next week and see how it goes.
Hope everyone has a great weekend.
Friday, January 28, 2011
Thursday, January 20, 2011
No Doubt
Wednesday Workout #2, 8:00pm @ CFC:
Didn't workout Tuesday, so did a double yesterday. Training multiple times a day isn't too bad physically depending on the workouts, but I find it to be good mental training in terms of being able to get excited/prepared for the second workout.
Strength/Skill:
Kelly mentioned to me that we'd have muscle-ups in our Sectional training workout on Saturday, and encouraged me to work on them. I still have only done one muscle-up in my more than 1.5 years at Crossfit. Two weekends ago I probably attempted around 50 times, and failed each time (and almost ripping my shoulder out on one fail), so I was pretty frustrated with these--I had almost made up my mind that if they came up in a competition I would simply just have to be unable to complete them. That said, last night I approached the work with a positive attitude.
I actually ended up getting 5-6 before I called it a day. Started working on trying to string them but the rings were a bit low and my feet kept hitting the ground. Was pumped about this, and although I won't be able to do them fast on Saturday, I at least have some confidence in them.
Metcon,
30-20-10 for time
Burpees
Box jumps
KB snatches (#53 KB)
Time: 8:44
The burpees and box jumps were pretty much unbroken, a few quick rests. Really haven't worked on KB snatches too much and it showed--did them all in 5s before I dropped the KB and sent it rolling around the room. Definitely a little fatigued from the morning's workout but was able to push through this one.
I was thinking about the muscleups I got last night, and what I did differently than the hundreds of failed attempts I've had over the time I've been in CrossFit. Considering my strengths, I should have no problems with the movement--I can do pullups and dips pretty easily. However, I've always had trouble with the transition of flipping over from the pulling phase into the dip phase--I'm usually tentative and find it awkward. Most of the times I've worked on muscle-ups, I don't usually think I'm suddenly going to get them, which probably defeats me from the start. Last night, when told that I'd have to do them in a workout that mattered, I felt a sense of urgency and just went for it. I didn't worry about what everyone around me would think if I failed, and I didn't worry if I even failed it. That gave me the extra momentum to finally make it past the transition.
I found that there are aspects of Crossfit that force me to conquer my doubt, and this has helped in other areas of my life. When getting under the bar or preparing for a PR weight on a lift, one's natural reaction is one of shock--"This sh*t is heavy, am I seriously going to lift this?" I've found that if I take too long to go for a PR, thoughts like these start to creep in--and once you're at the stage where you've approached close to your maximum effort, there's no room for doubt. Most PRs I've had, be it a lift or workout, is where I simply shut everything out and off, and just went for what I was trying to achieve.
I think this mentality has certainly helped with regards to life outside Crossfit. I've been pretty risk-averse in the past (and still am to some degree), but I've learned that sometimes you can miss out on opportunities if you don't take risks at all. Of course there's the possibility of failure, but from what I've seen failure doesn't necessarily leave you in a worse sitution than you were before--in fact, I'd argue that it puts you in a better spot since you've experienced something and learned for the future. To sum everything up, I think Crossfit has reinforced for me the principle that life is a balancing act--you don't necessarily have to shy away from every risk or uncertain opportunity that comes your way, but at the same time you don't have to go 100-miles an hour on everything that you do (you do actually have to pace some workouts...). Finding this balance certainly takes some time (perhaps even a lifetime), but it's an experience that I've enjoyed so far.
That concludes my serious comments for the day. Almost to Bears weekend, should be another good one.
Thursday PM: 1 hour hot yoga
Friday, 1/21
Active Rest Day
BS 3-3-3-3-3 / 195-215-235-255-265
5 rounds, not for time, rest as needed between rounds (~75% effort)
300 m row, 10 KBS (#53), 20 double unders
Didn't workout Tuesday, so did a double yesterday. Training multiple times a day isn't too bad physically depending on the workouts, but I find it to be good mental training in terms of being able to get excited/prepared for the second workout.
Strength/Skill:
Kelly mentioned to me that we'd have muscle-ups in our Sectional training workout on Saturday, and encouraged me to work on them. I still have only done one muscle-up in my more than 1.5 years at Crossfit. Two weekends ago I probably attempted around 50 times, and failed each time (and almost ripping my shoulder out on one fail), so I was pretty frustrated with these--I had almost made up my mind that if they came up in a competition I would simply just have to be unable to complete them. That said, last night I approached the work with a positive attitude.
I actually ended up getting 5-6 before I called it a day. Started working on trying to string them but the rings were a bit low and my feet kept hitting the ground. Was pumped about this, and although I won't be able to do them fast on Saturday, I at least have some confidence in them.
Metcon,
30-20-10 for time
Burpees
Box jumps
KB snatches (#53 KB)
Time: 8:44
The burpees and box jumps were pretty much unbroken, a few quick rests. Really haven't worked on KB snatches too much and it showed--did them all in 5s before I dropped the KB and sent it rolling around the room. Definitely a little fatigued from the morning's workout but was able to push through this one.
I was thinking about the muscleups I got last night, and what I did differently than the hundreds of failed attempts I've had over the time I've been in CrossFit. Considering my strengths, I should have no problems with the movement--I can do pullups and dips pretty easily. However, I've always had trouble with the transition of flipping over from the pulling phase into the dip phase--I'm usually tentative and find it awkward. Most of the times I've worked on muscle-ups, I don't usually think I'm suddenly going to get them, which probably defeats me from the start. Last night, when told that I'd have to do them in a workout that mattered, I felt a sense of urgency and just went for it. I didn't worry about what everyone around me would think if I failed, and I didn't worry if I even failed it. That gave me the extra momentum to finally make it past the transition.
I found that there are aspects of Crossfit that force me to conquer my doubt, and this has helped in other areas of my life. When getting under the bar or preparing for a PR weight on a lift, one's natural reaction is one of shock--"This sh*t is heavy, am I seriously going to lift this?" I've found that if I take too long to go for a PR, thoughts like these start to creep in--and once you're at the stage where you've approached close to your maximum effort, there's no room for doubt. Most PRs I've had, be it a lift or workout, is where I simply shut everything out and off, and just went for what I was trying to achieve.
I think this mentality has certainly helped with regards to life outside Crossfit. I've been pretty risk-averse in the past (and still am to some degree), but I've learned that sometimes you can miss out on opportunities if you don't take risks at all. Of course there's the possibility of failure, but from what I've seen failure doesn't necessarily leave you in a worse sitution than you were before--in fact, I'd argue that it puts you in a better spot since you've experienced something and learned for the future. To sum everything up, I think Crossfit has reinforced for me the principle that life is a balancing act--you don't necessarily have to shy away from every risk or uncertain opportunity that comes your way, but at the same time you don't have to go 100-miles an hour on everything that you do (you do actually have to pace some workouts...). Finding this balance certainly takes some time (perhaps even a lifetime), but it's an experience that I've enjoyed so far.
That concludes my serious comments for the day. Almost to Bears weekend, should be another good one.
Thursday PM: 1 hour hot yoga
Friday, 1/21
Active Rest Day
BS 3-3-3-3-3 / 195-215-235-255-265
5 rounds, not for time, rest as needed between rounds (~75% effort)
300 m row, 10 KBS (#53), 20 double unders
Wednesday, January 19, 2011
Notes for the Week
Monday, 1/17
2K Row Time Trial: 7:39.5 (0.5 second PR)
After a long weekend I knew my time wouldn't be great, and I didn't push this as hard as I should've.
Goal for 2/26: Sub-7:15
This is a pretty lofty target, but one Rudy said I should be able to hit based on my height and cardio level. Going to concentrate on maintaining my gas tank on the rower during the next six weeks. Also got a few technique pointers to work on, such as maintaining a continuous stroke at the end of the pull rather than pausing. I don't think I usually hit the 2K as hard as I can since I'm not a huge fan of it, but looking forward to improving on this.
10 min rest, then
5 rounds for time,
10 wall climbs
10 toes to bar
20 box jumps ("24)
Time: 20:41
Rough workout--first time doing wall climbs in a workout and they might be one of the more fatiguing bodyweight movements I've done. TTB and box jumps pretty much unbroken.
Tuesday, 1/18
Ended up working late so wasn't able to workout.
Wednesday, 1/19
AM:
Power Clean 3-3-3-3-3
155-165-185-195-205(F)-195(1)
First set of #195 felt great, just ran out of time and tried to rush the last two sets. 1RM is #205.
Workout, 5 rounds for time
8 overhead squats (#115)
30 double unders
Time: 5:48
A little disappointed with my time as I was hoping to get sub-5, but I did this about a year ago in 12:00. OHS unbroken, shoulders just got tired on the double unders and had to break them up. Need to be more efficient with my wrists on the DUs when fatigued and use less shoulders. Unbroken next time.
Hopefully back in tonight.
2K Row Time Trial: 7:39.5 (0.5 second PR)
After a long weekend I knew my time wouldn't be great, and I didn't push this as hard as I should've.
Goal for 2/26: Sub-7:15
This is a pretty lofty target, but one Rudy said I should be able to hit based on my height and cardio level. Going to concentrate on maintaining my gas tank on the rower during the next six weeks. Also got a few technique pointers to work on, such as maintaining a continuous stroke at the end of the pull rather than pausing. I don't think I usually hit the 2K as hard as I can since I'm not a huge fan of it, but looking forward to improving on this.
10 min rest, then
5 rounds for time,
10 wall climbs
10 toes to bar
20 box jumps ("24)
Time: 20:41
Rough workout--first time doing wall climbs in a workout and they might be one of the more fatiguing bodyweight movements I've done. TTB and box jumps pretty much unbroken.
Tuesday, 1/18
Ended up working late so wasn't able to workout.
Wednesday, 1/19
AM:
Power Clean 3-3-3-3-3
155-165-185-195-205(F)-195(1)
First set of #195 felt great, just ran out of time and tried to rush the last two sets. 1RM is #205.
Workout, 5 rounds for time
8 overhead squats (#115)
30 double unders
Time: 5:48
A little disappointed with my time as I was hoping to get sub-5, but I did this about a year ago in 12:00. OHS unbroken, shoulders just got tired on the double unders and had to break them up. Need to be more efficient with my wrists on the DUs when fatigued and use less shoulders. Unbroken next time.
Hopefully back in tonight.
Thursday, January 13, 2011
Listening to Bryce Actually Works!
Training for Wednesday/Thursday, 1/13/11-1/14/11
Wednesday, 1/13/11, 7:00p @ CFC
Strength: 2 power snatches on the minute for 10 minutes @ 80% of max
Went #125 (83% of 1RM #150). Wanted to go #135 but shoulders were feeling beat up from the last few days. These all felt pretty good, started to catch the bar in a little bit deeper of a squat. Failed one due to just getting sloppy but redid it. Power snatches are not my favorite, as I prefer to squat snatch. Good to work on these though.
Metcon, 5 rounds for time:
3 power cleans (#185)
6 chest-to-bar pullups
9 box jumps ("30)
Time: 6:59
Would have gotten closer to 6:00 if I hadn't tried to rush and fail two cleans on my last round. This is the best power cleans have ever felt, as I was going at about 90%of my 1RM (#205) power clean. I finally listened to Bryce to think about dropping under the bar and shooting my elbows through instead of trying to lean back and force my legs out, and it made a huge difference. About a year ago my 1RM power clean was ~#155, so it's pretty nice to see the improvement here. CTBs butterflied and unbroken, box jumps quick singles. Despite dreading this workout all day, I enjoyed it.
Thursday, 1/14/11, 6:00a @ FFC:
Strength: Front Squat 3-3-3-3-3 (+#5 from last week)
190-210-220-230-240
Working with heavier weights here but felt pretty good, no sticking points. Wanted to go heavier on the last few sets but trying to be patient with my progressions. My long-term goal (1 year time frame) is to get a #300 FS--right now I think I'm around #260.
Metcon, Mainsite HQ WOD:
15 min AMRAP
250m row
25 pushups
7 rounds + 150m
Was shooting for about round/2 minutes. Paced the rows at 1:55-2:00, as this workout was all about the pushups. First two rounds of pushups unbroken, then decided to break them up in the later rounds. The few extra pounds I’ve put on is helping with strength but I can feel it a bit on my bodyweight movemnts.
Post-Workout: situps and pistol skill work w/ #10 plate
Diet and Sleep Notes for the week:
I've been trying to eat A LOT this week, just to experiment with how I feel in terms of my workouts. I'm around #160 now, which is #3-#5 heavier than I usually am. Since I didn't get too much sleep last week, I've slept in most days this week and felt pretty good, getting around 7-8 hours/night. Workout volume is just regular 1x/day, as I don't really feel the need to do doubles due to the new format of the Games this year. May start to do them if I'm trying to get in some skill/technique work.
Wednesday, 1/13/11, 7:00p @ CFC
Strength: 2 power snatches on the minute for 10 minutes @ 80% of max
Went #125 (83% of 1RM #150). Wanted to go #135 but shoulders were feeling beat up from the last few days. These all felt pretty good, started to catch the bar in a little bit deeper of a squat. Failed one due to just getting sloppy but redid it. Power snatches are not my favorite, as I prefer to squat snatch. Good to work on these though.
Metcon, 5 rounds for time:
3 power cleans (#185)
6 chest-to-bar pullups
9 box jumps ("30)
Time: 6:59
Would have gotten closer to 6:00 if I hadn't tried to rush and fail two cleans on my last round. This is the best power cleans have ever felt, as I was going at about 90%of my 1RM (#205) power clean. I finally listened to Bryce to think about dropping under the bar and shooting my elbows through instead of trying to lean back and force my legs out, and it made a huge difference. About a year ago my 1RM power clean was ~#155, so it's pretty nice to see the improvement here. CTBs butterflied and unbroken, box jumps quick singles. Despite dreading this workout all day, I enjoyed it.
Thursday, 1/14/11, 6:00a @ FFC:
Strength: Front Squat 3-3-3-3-3 (+#5 from last week)
190-210-220-230-240
Working with heavier weights here but felt pretty good, no sticking points. Wanted to go heavier on the last few sets but trying to be patient with my progressions. My long-term goal (1 year time frame) is to get a #300 FS--right now I think I'm around #260.
Metcon, Mainsite HQ WOD:
15 min AMRAP
250m row
25 pushups
7 rounds + 150m
Was shooting for about round/2 minutes. Paced the rows at 1:55-2:00, as this workout was all about the pushups. First two rounds of pushups unbroken, then decided to break them up in the later rounds. The few extra pounds I’ve put on is helping with strength but I can feel it a bit on my bodyweight movemnts.
Post-Workout: situps and pistol skill work w/ #10 plate
Diet and Sleep Notes for the week:
I've been trying to eat A LOT this week, just to experiment with how I feel in terms of my workouts. I'm around #160 now, which is #3-#5 heavier than I usually am. Since I didn't get too much sleep last week, I've slept in most days this week and felt pretty good, getting around 7-8 hours/night. Workout volume is just regular 1x/day, as I don't really feel the need to do doubles due to the new format of the Games this year. May start to do them if I'm trying to get in some skill/technique work.
Wednesday, January 12, 2011
Fran 2.0
Tuesday 1/11, 7:00p @ CFC:
Everyone's favorite girl, "Fran":
21-15-9
Thrusters (#95)
Pullups
Time: 3:30 (~1:30 PR)
1st Attempt, Feb '09: 4:59
Pretty big PR but my goal is to get this sub-3:00. After doing 120 thrusters at #45 on Monday I was pretty sore in my shoulders and legs, but wanted to get a time down. Here are my notes:
Set of 21:
Unbroken on both thrusters and pullups. Thrusters are the weaker of these two movements for me, but felt pretty good. Pullups were solid, good height.
Set of 15:
Thrusters 10-5. Would have liked to have gone unbroken but my shoulders just gave out. Should have rested it in the rack and cranked out the last 5. Pullups were decent and then I hit my wall mid-way through the set, had to kip the last half of them.
Set of 9:
Thrusters unbroken, was happy to mentally push through. Last set of pullups were a mess though, felt like I had nothing left. My time on the board was 3:22 but redid probably 3 or 4 pullups since my height was getting sloppy.
My goal is to get this under-3:00 by the time my Level I cert rolls around the first weekend of March. I plan to do a variation of Fran (heavier, different rep schemes weight vest, etc.) every other week or so, as well as more thruster work. Would really like to do this unbroken as well. I was pretty happy with my thruster depth, as my squat depth is a standard Rudy has me working on.
Power snatches and heavy power cleans tonight.
Everyone's favorite girl, "Fran":
21-15-9
Thrusters (#95)
Pullups
Time: 3:30 (~1:30 PR)
1st Attempt, Feb '09: 4:59
Pretty big PR but my goal is to get this sub-3:00. After doing 120 thrusters at #45 on Monday I was pretty sore in my shoulders and legs, but wanted to get a time down. Here are my notes:
Set of 21:
Unbroken on both thrusters and pullups. Thrusters are the weaker of these two movements for me, but felt pretty good. Pullups were solid, good height.
Set of 15:
Thrusters 10-5. Would have liked to have gone unbroken but my shoulders just gave out. Should have rested it in the rack and cranked out the last 5. Pullups were decent and then I hit my wall mid-way through the set, had to kip the last half of them.
Set of 9:
Thrusters unbroken, was happy to mentally push through. Last set of pullups were a mess though, felt like I had nothing left. My time on the board was 3:22 but redid probably 3 or 4 pullups since my height was getting sloppy.
My goal is to get this under-3:00 by the time my Level I cert rolls around the first weekend of March. I plan to do a variation of Fran (heavier, different rep schemes weight vest, etc.) every other week or so, as well as more thruster work. Would really like to do this unbroken as well. I was pretty happy with my thruster depth, as my squat depth is a standard Rudy has me working on.
Power snatches and heavy power cleans tonight.
Monday, January 10, 2011
Competition Training Day #1
Sectionals Training Workout #1, 1/8/11, Noon @ CFC
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, (95/65)
25 Good Mornings (45/33)
30 Wall ball shots, (20/14)
3 Rope climb ascents
Time: 17:58
Glenn had the top time w/ 12:17, and I think Cam was behind me at around 19:00. Tough workout--fell apart after the situps. Also did 30 squat cleans instead of 20, and the rope climbs took me at least 3 minutes. Probably should have been in the 15 minute range. I did get to go in the same heat as Nate on this, which was great since I don't get to compete against him too often. Beat him to the squat cleans but got passed up there.
Notes:
1) Squat depth on squat cleans and wall balls still pretty bad. Need to start videoing my workouts again to see where I'm cutting these short. My legs felt absolutely cashed from Friday's 7am workout w/ overhead walking lunges, 80 wall balls, and 120 box jumps, but definitely not a good excuse.
2) I need to learn how to climb the rope normally
3) Learn how to count
Monday, 1/10/11, 5:15a @ FFC
Back Squat 3-3-3-3-3 (+#5 from last week's sets)
190-210-230-250-260
Metcon, 15 min AMRAP
15 KB swings (#53)
15 double unders
15 thrusters (#45 bar)
8 rounds + 4 KBS
My goal was to get everything unbroken, and accomplished that besides tripping up on two sets on double unders. This was a good grip workout, as the KB at FFC has an extra thick handle. May have gamed it a bit too much towards the end as I got tired, although getting 9 rounds would have been tough. Lower back and hamstrings lit up after this one.
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, (95/65)
25 Good Mornings (45/33)
30 Wall ball shots, (20/14)
3 Rope climb ascents
Time: 17:58
Glenn had the top time w/ 12:17, and I think Cam was behind me at around 19:00. Tough workout--fell apart after the situps. Also did 30 squat cleans instead of 20, and the rope climbs took me at least 3 minutes. Probably should have been in the 15 minute range. I did get to go in the same heat as Nate on this, which was great since I don't get to compete against him too often. Beat him to the squat cleans but got passed up there.
Notes:
1) Squat depth on squat cleans and wall balls still pretty bad. Need to start videoing my workouts again to see where I'm cutting these short. My legs felt absolutely cashed from Friday's 7am workout w/ overhead walking lunges, 80 wall balls, and 120 box jumps, but definitely not a good excuse.
2) I need to learn how to climb the rope normally
3) Learn how to count
Monday, 1/10/11, 5:15a @ FFC
Back Squat 3-3-3-3-3 (+#5 from last week's sets)
190-210-230-250-260
Metcon, 15 min AMRAP
15 KB swings (#53)
15 double unders
15 thrusters (#45 bar)
8 rounds + 4 KBS
My goal was to get everything unbroken, and accomplished that besides tripping up on two sets on double unders. This was a good grip workout, as the KB at FFC has an extra thick handle. May have gamed it a bit too much towards the end as I got tired, although getting 9 rounds would have been tough. Lower back and hamstrings lit up after this one.
Thursday, January 6, 2011
To Be Completed
Going to finish this post up tomorrow, but just wanted to get my strength work down somewhere so I can come back to it for future sessions. Probably won't post every workout I do on here for the sake of time and I'm also sure people would rather not read about my workouts day after day.
Tuesday:
Back Squat 3-3-3-3-3 (Current 1RM PR of #290)
185-205-225-245-255
First time going heavier in awhile, felt decent.
Thursday:
Front Squat 3-3-3-3-3 (Current 1RM PR of #250-#255)
185-205-215-225-235
Should have probably went 205-225-235-245, but was pretty sore this morning. #235 is a 3RM PR, heavy but no sticking points.
Two other things I decided I need to do on this blog:
1) Add some pictures.
2) Maybe write about stuff other than workouts/CrossFit
Happy Thursday everyone.
Tuesday:
Back Squat 3-3-3-3-3 (Current 1RM PR of #290)
185-205-225-245-255
First time going heavier in awhile, felt decent.
Thursday:
Front Squat 3-3-3-3-3 (Current 1RM PR of #250-#255)
185-205-215-225-235
Should have probably went 205-225-235-245, but was pretty sore this morning. #235 is a 3RM PR, heavy but no sticking points.
Two other things I decided I need to do on this blog:
1) Add some pictures.
2) Maybe write about stuff other than workouts/CrossFit
Happy Thursday everyone.
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