Is Spring Here?

With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!

2014-04-19-withings-chart

I hit a workout in the garage around 10:30.

Conditioning

5 Rounds

  • 200m Run (20# Weight Vest)
  • 10 GHD Sit-ups (20# Weight Vest)

Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.

Skill

I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.

Midline

5:00 E30S

  • Hollow Hold Feet/Hands

Much harder with only that 30 seconds of rest.

Accessory

3×50 Band Pulls (Red)

Trying to get a little scap work in.

Went to Survival Fitness at 1:30 for weightlifting club.

Muscle Cleans

  • 3x3x95#

Cleans

  • 2×125#
  • 2×155#
  • 2×185#
  • 1×195#
  • 1×205#
  • 5x1x215#

Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.

Langford Couplet Squats

Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.

Clean Deadlifts

  • 2x3x285#
  • 3x3x305#

Lost feeling in my left thumb on the final set. That has never happened before.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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