Sleep has been tough to come by the last couple of nights, so I wasn’t sure how I’d do today. I’m only mildly disappointed. 🙂
We had a great class today with Coach Bill (also saw Coach Drea and Larry joined us)… Me, Ev, and AJ, plus Sarah, Larry, Nic & Nichole, Melissa, Danielle, and the nice new gal whose name is just not sticking today. Started with a 400m run and 3 minutes of the bear complex (deadlift, front squat, push press, back squat) with an empty bar. Once that was done, we did some handstand work.
Eventually I’ll figure out the freestanding handstand. But I was having issues not only with shoulders but wrists today. Wrists don’t work well as ankles apparently. I managed to kick away from the wall briefly to do a bit of balance work and then helped Larry with some partner freestanding handstands by more or less being the wall and keep him from going over backwards a time or two.
When THAT was all done, we did some more barbell warm-ups with the three movements of the crossfit total: back squat, deadlift, and strict press. And then we were cut loose.
I worked with Nic and Larry and we just kept adding weights (and occasionally removing them) from the bar. When we started I felt pretty good, so I was curious to see how I’d do.
For the back squat, we started with 225#, jumped to 275# (my old 1RM) and then put another 20# on for 295#. I probably could have gone a bit farther, but we were on the clock so I didn’t want to be the guy that kept us from getting done. 🙂
For the deadlifts, I’m not sure what happened – but my low back above my hips was not happy. I knew when a 225# warm-up deadlift felt somewhat heavy that it wasn’t going to be a good day. We jumped to 305# and I did one ugly deadlift to get it up. And that was it. I attempted 335# twice and it just wasn’t happening.
Once that was done, we shifted to the strict press. And it felt great up to 135#, which was my old 1RM. It felt light. For some reason that was the beginning of the end for me ’cause I started rushing and not setting up properly. I attempted 155# a couple of times but eventually fell back to a really really ugly 145# which I did get up eventually.
So your crossfit total is your back squat + your deadlift + your strict press. 295# + 305# + 145# = 745#. Not awful. Not great. And 2 out of 3 PRs is nothing to sneeze at. I’m just disappointed the deadlifts weren’t happening for me today.
Meanwhile Larry did awesome. And Nic did great. 🙂
AJ also did amazingly well – 135# back squat, 155# deadlift, and 50# strict press I think. And Ev did 205#, 265#, and 75#.
Definitely a day for PRs! Great work everybody!