In the last few weeks we’ve only had few strength days. This week, we had two. I think the CrossFit gods are messing with me. 🙂 Made it in this morning with Ev for the 8:30 class. Coach Lara had a few of us — Melissa S, KB, Lisa, and Caleb joined in the fun.
Started with a similar warm-up to the last few days. Only did one round because we had a lot to get through in the workout, and then got right into some movement warm-ups with an empty barbell: back squats, front squats, push press, thrusters…
From there, we found a rack to work from and got moving. I paired up with Caleb today, who is nursing a sore quad today. He is a beast, but was a bit slower today and more patient with weight because of the quad.
The workout was a triplet of 4’s:
- Back squats – 4×3
- Thrusters – 4×3
- L-sit holds – 4 attempts at a max hold
So how’d it go?
Back squats went pretty well, and I got a bit further than I expected…
- 135# x10 (warm-up)
- 155# x7 (warm-up)
- 175# x5 (warm-up)
- 185# x3
- 205# x3
- 225# x3
- 235# x3
Last time I wrote down we did this was back in December 2016, so it’s been a while since I updated the old spreadsheet. But I hit 3×265# back then. Looks like we did 5×3 back in March and I stayed at 225#, so a bit better than a few months ago, but not as good as a couple of years ago. That’s about par for the course. 🙂
Then we shifted to thrusters…
- 45# x5 (warm-up)
- 95# x5 (warm-up)
- 95# x3
- 115# x4 (felt good enough, I did an extra without thinking!)
- 135# x3
- 145# x3
This was actually surprising to me. Last numbers in the spreadsheet for thrusters were 2x 145# in December 2016 and my one rep was 175# around my birthday in 2016. Though we’ve had a few workouts where we’ve done thrusters, it’s not been a movement we’ve gone heavy on for quite a while.
But they didn’t feel too bad today (obviously if I got an extra one in that one set). Caleb and I chatted about it afterwards and he mentioned that starting with heavier back squats actually warmed up the system to where it was readier for the thruster load than it normally is. Neurological load. (Here’s a good article about it.)
I also changed my feet a little, making my squat a bit wider. That definitely helped.
Makes me wonder what my one rep might be now for a thruster, since it’s dropped on many other movements. The body is a funny thing.
When all that was done, we did L-sit holds for a maximum time. Not one of my strongest movements, for sure. And one where I knew my first attempt would be the longest of the four.
Well, I managed one hold of 19 seconds. The rest dropped precipitously after that… 10 seconds, 7 seconds, and 9 seconds… Just as predicted. 🙂 But I was very happy with the 19 second hold.
All in all, not a bad strength day. 🙂 Thanks Lara and thanks for all the encouragement Caleb!!