Went to the CFi 9am, but I should have stayed in bed! Didn’t wake up until almost 7:30, which is pretty rare, so I’m a little beat up. But I’m glad I got in for the workout and I’m going to push it a little this week since I’ll be away on vacation next week with a break from weights.
- Crossover Symmetry Activation
- Sumo Bottom Squat Holds
- Hip opener stretches
- 10 Shoulder Presses
- 15 OHS
- 20 Push Presses
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats
Kevin asked me to come up with something and I had planned on doing this one over the weekend, so figured why not. It’s a lunch time workout done by the CrossFit Level 1 Seminar Staff, which I did over a year ago in 14:03. Rx is 115/75#. I was definitely not feeling it today, but pushed through for a PR in 13:34. The overhead stuff all killed me and I was absolutely dying. Way too much rest between sets of the pressing movements. Front squats were 10-9-6 and I did the back squats without dropping the bar.
I jumped on the rower after catching my breath and did a 2k at a slow pace in 9:52 to flush out my legs.
Some days you just have to show up and do work.
Afternoon break in the garage…
- 150m @ recovery pace (~2:53/500m)
- 150m @ 100%
- 30s Rest
Total work time was 14:12.5 for the 3,000 meters. Not a terrible workout, which is probably good since I was beat this morning.