Strength - High Bar Back Squat
6x135 - 5x185 - 4x225 - 3x2x265
Not too terribly difficult. Have video on my camera but I have to upload it when I get home. I've got a bit of a mobility issue that surfaces in a butt wink, but I'm not sure where exactly it is, upper back, lower back, hip flexors? Check it out and weigh in if you'd like (when it's uploaded that is).
One of my friends was bemoaning the streak of long conditioning focused MetCons with me today, maybe we'll get a few more followers on the short, heavy conditioning train soon.
Also, I am way concerned about my clean technique at the start of the front squats. I'm not sure if it was just the fact it was in the middle of a workout, that I was wearing my Inov8s instead of lifting shoes (double unders made that necessary) or that I haven't worked on Oly in a week, but I felt really sloppy and like my butt was shooting up altogether too fast.
Some Thoughts: I just can't give up the group workouts, they are my weekday fun and about the most social activity I get on weekdays as well. I think I am going to sacrifice quick strength gains of a pure linear progression program and be happy with slower ones, taking what strength work the gym has for the days I go and supplementing to make sure I'm doing squats twice a week, something upper body three times a week and deadlifting once. And doing assistance work during those supplemental sessions too.
Sunday, 4/28/2013
Rest day. 25 minute walk at dusk to loosen up.
Saturday, 4/27/2013
CrossFit Edwardsville Workout
Warmup - CFE warmup, plyos, mobility
Workout -
Part 1:
100 situps (straight leg hands to laces)
100 flutter kicks
100 double unders 6:04
Part 2:
6x50m shuttle run (50m there, 50m back) @ :60 19/19/19/19/20/19
Part 3:
2 min Tabata bottom-to-bottom squats 47 reps
Part 4:
20-16-12-8-4
one arm pushups
pistols
through set of 8 pushups in 8 minute cap
Part 5:
500m run
30 box jumps, 24"
30 situps (same standard)
30 lunge steps
30 pullups 6:07
MetCon -
25 minute time cap
400m run (more like 500m)
5 RFT
32' walking pushups
32 KB situps, 1 pood
32 supermans
50m sprint
32 squats
50m sprint
(finished 3 rounds + 5 squats in 4th)
Cashout - 800m run (more like 900m)
Ouch. Back a little sore from deadlifting yesterday, bad hip that I haven't had issues with in probably 4 or 5 years felt like it popped out a little. Was bugging me on the sit ups but that's it oddly enough. Rest day (besides lawn mowing) tomorrow.
Tuesday, 4/24/2013
CrossFit Edwardsville Open Gym
Warmup - mobility, plyos, gymnastics skill work
"CrossFit Total"
Back Squat -
Warmup:
5 x bar
5x135
3x3x225
Test:
1x295
1x305 (f)
1x305
Tied PR. Didn't feel all that good really.
Shoulder Press -
Warmup:
5 x bar
3x3x95
Test:
1x115
1x120
1x125 PR
Was hoping for a little more but I guess I'm not quite there yet. Still a PR so can't complain too much.
Deadlift -
Warmup:
8x205
3x3x295
Test:
1x385
1x395
1x405 PR
Got the four plates, so that was cool! Upper back rounded a little but it wasn't terribly ugly I don't think.
Total -
305 + 125 + 405 = 835 PR
Crushed my June 625, but that was expected :-)
Monday, April 22, 2013
Burn! Actually I have no idea what that means.
Monday, 4/22/2013
CrossFit Edwardsville Morning Workout
Warmup - CFE warmup, shoulder mobility, med ball movements
Hit my old 1RM for 3, then 225 was fairly easy. Another post-deload PR :-)
MetCon - "Nate"
AMRAP 20
2 muscleups
4 HSPU
8 KB swing, 2 pood
10 rounds + 4 HSPU
MUs were easy - figured out swinging in between them to make them faster. KB swings are always pretty easy. HSPU - hard. Still working on those. Did them to abmat with 25# plates for my hands.
