Today marked the 4th workout of the week for me, which is pretty good. I was a little sore going in, but that’s nothing new. Both knees were a little cranky and my right shoulder was saying hello after squat snatches yesterday, so I knew it might be a lighter kind of day than I wanted but I was willing to listen to what my body was telling me.
That’s a key point for today’s workout — one I have gone back and forth on over the years mentally. Is it a key measurement in my strength training? Yes. But today it was a bit of a watershed moment instead.
We had a fun group this morning in the 8:30 class for Coach Lara… Drea, Nancy, KB, Bri, and a gal whose name I didn’t catch at all (my bad).
We did one round of the warm-up:
- 200m jog
- 15 air squats
- 10 Cossack squats (lateral lunges)
- 20 PVC pass-throughs
- 15 abmat sit-ups
- 10 burpees
And I noticed two things today, starting with the warm-up… First, I was the first one back after a 200m run, which was weird. Second, my 10 burpees went unbroken. Neither of those items is normal for me.
Add to that the fact that I ran last night for the warm-up at the 4:45 class (twice!) and you’ll see a bit of a shift. I’ve been trying to do more running when given the option in class to try and get over the fact that it’s one of my least favorite activities. And it’s starting to pay off.
From there, we did some warm-ups of the day’s movements (back squat, strict press, deadlift) and then split up to conquer the workout.
- CrossFit Total
- 1 rep max back squat
- 1 rep max shoulder press/strict press
- 1 rep max deadlift
- Score = total weight for all three
I haven’t looked at my CrossFit total for a while, but let’s take a look back:
- 605# (225# + 85# + 295#) (2013)
- 715# (265# + 115# + 335#) (2014)
- 755# (275# + 125# + 355#) (2015)
- 785# (295# + 145# + 345#) (2016)
- 805# (315# + 155# + 335#) (2017)
- 705# (275# + 125# + 305#) (February 2018)
We went up for a long time and dropped off starting this year. I wasn’t happy about that, but the excuses piled up. In February, my body was tired and I was fighting a cold. Today, my knees were bugging me and my right shoulder. “I’m getting older.” Yup.
So how’d today go? Well… not great, but a tad better than February.
- Back squat
- 135# x5 (warm-up)
- 175# x3 (warm-up)
- 225# x1
- 255# x1
- 275# (fail)
- Strict press
- 135# x1
- 145# x1
- 155# (fail)
- 150# (fail)
- 135# x5 (warm-up)
- 225# x3 (warm-up)
- 275# x1
- 295# x1
- 315# x1
- 335# (fail)
- 335# (fail)
- Total = 255# + 145# + 315# = 715#
Like I said – a little better than 7 months ago, but not by much. And I was disappointed… for a while.
Then I realized how much my body has changed in the last year or two. Cardio has become easier. Body weight exercises have become easier for the most part. My movement quality has improved for the most part.
And if I stay able to do body weight or better at most of the major lifts (back squat, front squat, deadlift) and work on improving the other lifts (overhead squat, snatch, push press, cleans) while maintaining my ability to continue to move well… That’s success.
Is that a cop out? Nope. I’m still in the box working hard as often as I can and feel pretty good a majority of the time when I eat well. (Yes, nutrition has fallen off a bit of late, but I’ll work on getting that back in line.)
Great work today, 8:30 class!