Today is Thursday, the 19th of November. My last post was on Thursday, the 12th of November. And I’ve done no crossfit between those two days. I did manage to get some yoga done with Yogi Ridds over at Crossfit 719 last Saturday morning with my daughters, and that was fun. But no crossfit. Not even a home WOD.
Does shoveling snow count? I did a little of that this week.
So I went back into Crossfit Continuum today at noon for a workout. There were only a few of us. Coach Drea and Joel were finishing off their workout as I got there. And it was Jonathan, Catherine, Joe, and I doing the day’s strength WOD.
We started with a 1,000m row and then jumped right into things.
First, we tested gravity with deadlifts. A 3-rep ladder…
I managed 275#, 295#, and 315# and worked on my switch grip (right hand over the bar, left hand under) since I need to practice that to get better at higher weights. I want to improve my 335# PR next week. 🙂
Then we worked on bench press. I wasn’t quite sure how I was going to do with it today since it’s been a week, but I was happy I had another spotter today. Jonathan did a bit heavier than I did, but we were close enough in weights it worked out.
It was another 3-rep ladder…
I managed 165#, 175#, and 185# today, so not awful.
And then after that we did some “abdominal/accessory work.” What does that mean? Odds-n-ends. 12 reps of each movement for 3 rounds…
- GHD sit-ups (or weighted ab mat sit-ups)
- Single leg deadlifts with dumbells
- Seated dumbbell shoulder press
- Bicep curls with dumbells
I did one set of GHD sit-ups and weighted sit-ups for the rest, and used a set of 30# dumbells for the rest. Always entertaining. The single leg deadlifts prove how little balance I have with my right side over my left. Answer: not a lot.
But it felt great to get back into the box.
We’ll try and get in for a Saturday workout this weekend and then as much as we can next week. 🙂
Thanks for a fun workout Drea! Hope everybody has a terrific day!