Something is off today. Tossed and turned all night. Missed my usual caffeine first thing today (usually start the day with some Advocare Spark). And the deeper into the workout I got, the worse I felt. Likely some of it’s the continuation of the Murph hangover.
Made it in with the whole fam-damily this morning for an 8:30 workout. Drea coached and we had a lot of folks… Ev & I (the girls did mobility in the corner), Patti (did mobility with the girls), Connie, Brian & Reagan, Larry & Karen, Caleb, KB, Lara (shadowing Drea it appeared), and Todd. Might have been one or two others, but it was a good sized class!
We started with this warm-up:
- Run/row/bike 90 seconds (I ran 300m)
- 5 Turkish get-ups each side (used a 15# or 20# kettlebell on left side and no weight on right)
- 10 goblet squats, 2 second pause at bottom
- 15 banded good mornings
- Run/row/bike 90 seconds (ran another 300m)
After that we did some skill work with:
- Back squats
- Strict press
And then, because we had such a big class, a few of us divvied up into a few groups. I worked with Caleb & Larry. Ev worked with Karen. Connie & KB worked together, etc.
This workout was called “Otis” and named for U.S. Marine Lt. Col. Christopher “Otis” Raible who was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
- Performance: 15 minute AMRAP
- 1 back squat, 1 shoulder press, 1 deadlift
- 2 back squats, 2 shoulder presses, 2 deadlifts
- 3 back squats, 3 shoulder presses, 3 deadlifts
- Use body weight for the squats and deadlifts and 1/2 body weight for the presses.
We worked our way up to the weights we’d use for the workout:
- 225# deadlift (105% of my body weight these days)
- 225# back squat
- 105# strict press (49% of my body weight these days)
I knew during the warm-up that back squats were going to be my limiting factor today and I was right.
The plan was we would each start on a different movement and just work through each set. I started at deadlifts, moved to back squats, and finished with strict press.
How’d it go?
- (dropped to 205# for back squats) 4-4-4
- (stopped back squats all together) 6 deadlifts, 6 strict press
- 7 deadlifts (not counted in total reps)
- Total: 57 (64 with 7 deadlifts)
Everything was hinging forward on my back squats, even when I dropped weight. Deadlifts felt good. If I could breathe right on the first one, I was able to stabilize better for every subsequent rep. And the strict press got tougher as we went, but was ok. I felt like I was arching my back the deeper we got.
Caleb & Larry both got into the round of 7s I think, so they were chugging right along.
Back squats just didn’t quite feel right from the get-go, so I’m not sure if it was my lack of sleep or issues stemming from Murph earlier in the week. Either way, as my daughters would say, “they were trash.”
Great work everybody!
Sorry I let off the gas towards the end, but my body just wasn’t having it.