Mostly Burpees

My shoulders are feeling rough from yesterday and my hands pretty much just ache. In at 5:30 with the boys.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 10 Reverse Hypers (50#)

Skipped the assigned warm-up again. It’s usually overkill with hold long we are already spending in the gym.

Deadlift

Do 5×7 @ 65% and then a 20RM, adding 5-10# over last week.

  • 14×45#
  • 7×155
  • 7×245
  • 7×295
  • 5x7x325#
  • 20×275

The 20 rep felt much better this week. The heavier sets felt fine too. Don’t get my wrong, I didn’t want to go another set when I was gone, but I didn’t feel the burn quite like I did last week. Back still tightened up a bit.

We decided to skip out on what was supposed to be reverse Tabata Assault Bike. We don’t have bikes anyway and the upcoming WOD would be plenty.

Conditioning

18:00 AMRAP

  • 40 Bar-facing Burpees
  • 4 Squat Cleans at (225#)
  • 30 Bar-facing Burpees
  • 8 Squat Cleans at (205#)
  • 20 Bar Facing Burpees
  • 12 Squat Cleans at (185#)
  • 10 Bar Facing Burpees
  • 16 Squat Cleans at (135#)

As usual I spent too much time staring at the bar when I should have been picking it back up. I was never in any danger of missing, but I didn’t really want to get back to the burpees either. I lollygagged taking the weight off and getting started on the final set of cleans too. I did however do those touch-n-go to finish with 6 of the cleans at 135#. If I were to do this again, I’d finish and get back to the burpees no problem. I need to lose 10 pounds, which will have a significant impact on my movements and fatigue.

Looking forward to the rest day tomorrow and Dad being here for dinner.

Castro threw out a bomb today on Instagram and it’s already creating a stir with affiliates who will need to buy dumbbells. It’s probably safe to assume he’s giving the men’s (50) and women’s (35) loading, but what about scaled and other divisions? I guess it’s easier to come up with dumbbells than it is Concept2 rowers like a couple of years ago. My bet is on dumbbell thrusters. 😷🤒😪🤕

A post shared by Dave Castro (@thedavecastro) on

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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