Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.
- 1 Shoulder Press (155#)
- 2 Push Press (155#)
- 4 Push Jerks (155#)
Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…
Death by Clean
* Every 30 seconds instead of every minute!
- 1st 30 seconds – 1 Power Clean (115#)
- 2nd 30 seconds – 2 Power Clean (115#)
- … increase by 1 rep every 30 seconds
Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.
I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.
- 2 Strict Pull-ups (40# vest)
- + 2 Strict Ring Dips (40# vest)
Was taking about 15 seconds to get the work in each round.
- 75 Air Squats
- 25 Ball Slams (30#)
My air squats are slow, but I never stopped during either movement. Finished in 7:13.
Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.
I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).
Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.
Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.
- 25m Prowler Sprint (High, 180#)
- 25m Prowler Sprint (Low, 180#)
They always seem to be worse than you remember.