Legs still pretty sore. In at 9am to get lifts done before doing a long team WOD in class at 10.
I warmed up with a 500m row and some PVC pass-thrus.
5/3/1 Shoulder Press – Cycle 1 Week 2
- 5 @ 60# (40% of Training Max – warm)
- 5 @ 75# (50% – warm)
- 3 @ 90# (60% – warm)
- 3 @ 105# (70%)
- 3 @ 120# (80%)
- 3+ @ 135# (90%)
Felt better than the first “wee”. I managed to get 7 reps at 135#, which puts my estimated max at 166#, over my current PR.
5/3/1 Back Squat – Cycle 1 Week 2
- 5 @ 115# (40% of Training Max – warm)
- 5 @ 145# (50% – warm)
- 3 @ 175# (60% – warm)
- 3 @ 205# (70%)
- 3 @ 235# (80%)
- 3+ @ 265# (90%)
Oh boy! I felt horrible going down on that first warm-up set. Only managed to get 4 reps at 265# before dumping the bar. Too much leg work packed into 8 days to get in 2 5/3/1 cycles and it showed. Won’t be hitting strength again until Tuesday and only one strength lift per day, so it should be a better week next week for the 3rd week and then a deload after.
In class, we did a brutal teams WOD in honor of the CrossFit games going on. I teamed up with Brent and Kevin. The events were one right after the other, so keep moving.
Event 1: “Road Grater”
Barbell/Plate carry one mile (Guys: 45# bar, two 45# plates; Ladies 30# bar, two 35# plates)
One member must carry the bar and the other two must carry a plate. Members can switch implements at any time.
We took about 13:10 (forgot to look at the clock) and got smoked by Ron, Matt, and Ryan who did it in 10:35.
Event 2: “Hippie Hop”
Load weights on barbell. Each member must complete 50 lateral hops over the bar while the other two members hold the bar. The holders can hold the bar at any height but cannot set it down until the 50 hops are completed. Penalty for letting the bar touch the ground was 10 reps.
This was easy. We had 2 guys lay on their side on the ground and set the bar on our hips. The 50 hops were like a rest period for me and I knocked them out like nothing. We started our comeback here, crushing it in 2:42 to finish at an overall time of 15:52.
Event 3: “Rack of Ribs”
Unload the barbell and complete as a team: 200 Burpee plate jumps and 100 front rack empty bar lunges. Here’s how it works: Two members do the burpee plate jumps, while the 3rd member does the front rack lunges. Every member has to go rep for rep, so one lunge, two burpee plate jumps (one each member with the plate) at a time. Teams can switch out the lungers and the burpee plate jumpers whenever they feel like it with no penalty.
We switched out the lunger every 11 reps, which worked well because it still meant doing 22 burpees in a row. We almost complete caught up here, finishing in 8:46 for an overall time of 24:38.
Event 4: “Ron Morse Mile”
Stop at each turn and complete the following, every member must do this:
- Turn 1: 50 Air Squats
- Turn 2: 75 Air squats
- Turn 3: 50 Push-ups (chest to deck)
- Turn 4: 75 Push-ups
Suck fest, especially that many push-ups at the end of this WOD. We did 5 at a time with breaks and it worked well. Took us 20:17 to finish the mile for a total time of 44:55 to take down the best time in the last 3 events and the overall. It’s not how you start, it’s how you finish.
I did a really slow 10:00 on the Air Dyne after for a cool down to flush things out.