Fun fact. Having normal TSH levels (Thyroid Stimulating Hormone) in your system after a minor med adjustment means a) a functioning metabolism, b) better mood, and c) energy levels. What does that translate to as a crossfit athlete in his 40s? The ability to do more, longer, and recover faster. It doesn’t improve my lifts, but it sure makes being at the box more fun.
Prior to the adjustment, my energy levels were tanking regularly and I was only able to put in 3-4 workouts a week on a regular basis. In the last couple of weeks, I’ve been hitting 5 or 6 workouts each week and have been able to recover. I haven’t been able to sustain that in a very long time. It’s a nice change.
So… Let’s get back to today.
It’s Thursday, which means I get the opportunity to work out with my wife! Huzzah! We had Coach Bill at 8:30 and were joined by Danielle, Todd & Melissa, Jenny, Sarah, and Logan. Plus it happened to be Danielle’s birthday today (happy birthday!) and was Logan’s birthday a few days ago, so we got to sing to them. A good time was had by all.
We started with Nicole’s warm-up and then did a fun little few rounds afterwards:
- three box jumps (for me was 20″ and 24″)
- one squat clean
Each round, you would try and raise the level of box (some folks went to 30″, others jumped to stacks of weight plates, most of us only adjusted once or twice) and add weight to the squat clean. PVC pipe, empty barbell, a bit more, a bit more, etc. until you hit your working weight.
I went with this progression:
- PVC pipe
- Empty barbell (45#)
At 135#, it got ugly. Squat cleans are not my cup of tea. I’m getting better, but it’s still not a great movement for me. Bill told me to bump it back to 115#, so that’s where I stayed for the workout.
The other fun part was it’s been quite a while since I’ve done 24″ box jumps, but my 20″ box jumps have been better, so I decided to give it a try. Surprisingly, I was able to cycle through at an ok clip (not super fast hop on/hop off, but hop on/step off) on a consistent basis. I was happy with that. 🙂
The workout itself was:
- Complete as many rounds as possible in 7 minutes of:
- 5 box jumps
- cleans, 3 reps
- Performance: 30/24″ box, 175/115# cleans
- Fitness: 20/16″ box, 95/65# cleans
I either did Performance- or Fitness+ and did:
- 5 box jumps to a 24″ box
- 3 squat cleans with 115#
And we pushed hard during the next 7 minutes. All the 24″ box jumps were a push, but a good push. The squat cleans were rough in spots. Usually the first one was good, the second one was ugly, and the third one fixed what I screwed up on the second one.
Kind of like with my box jumps, I wasn’t fast on the cleans, but I did best when I’d do a rep, pause and reset (without putting it down), and then do the next rep. That worked pretty well and once I picked up the barbell, I didn’t set it down until after that third rep.
I managed to get through 6 rounds + 5 box jumps in that 7 minute period. We were told to shoot for 4-9 rounds. I was right in the middle of that range and that made me very happy.
Ev and Danielle were moving right along as well. I think Danielle made it through 7 rounds plus. And Ev made it through 7 rounds +3 with 85# cleans and 16″ box jumps. No step-ups, which was great for her.
I think everybody did a great job and I’m pondering going tomorrow, which would be the 5th workout this week. 🙂 It’s amazing how much harder you can push when your body isn’t fighting to downregulate your energy levels. Go figure. 🙂
Thanks Bill for a fun class! Hope everybody has a great day!