I did a 5×5 dead lift today, but was below my 5-rep max. Oh well; I think my form was pretty good though:
95×5 (warm-up)
115×5 (warm-up)
135×5
145×5
155×5
165×5
175×5
I then went on to do Turkish Get-Up for a total of 30, broken into sets of five with a 25# kettle bell. All in all, a solid day.
Today, I did a 5×5 press, which was:
45×5 (warm-up)
65×5
70×5
75×5
80×5
85×5
It felt pretty good although I wasn’t certain I was going to make it on the last set. My shoulders are stiff, not sore, but stiff from the Bear Complex the other day.
ETA: Whoa! I did better than I thought. I just checked, and last time I did this on 10/23, I failed on 85 and only did three! OK, then.
I then went on to a WOD I made up myself:
10-9-8-7-6-5-4-3-2-1 of:
-25# KB snatch
-Push-ups
I need to do more push-ups. I finished this WOD at 9:06. When I get it under seven minutes, I am going to start adding sets at the base of the pyramid, 11, 12, 13, etc. This WOD was harder than it looked, especially after doing presses, but I like it.
I visited the apex of the pyramid again today by going ice skating. I haven’t gone in a really long time and boy am I out of practice. I used to be somewhat decent too. My knees hurt a little from doing that and being all tense. I was hoping to play some hockey this winter with my brand new Crossfit skills, so we’ll see what happens. I am fudging my workout schedule a little bit this week to try and be off on Thursday because I’ll be giving blood that day.
I did the Bear Complex today, five rounds of:
-7 Power Cleans
-7 Front Squats
-7 Push Presses
-7 Back Squats
-7 Push Presses
This time, I did it right, with doing one of each seven times. I rested one minute between sets and ended in 15:12. My sets were 45-55-60-65-65. Even though I did it “right” this time, the push presses were still the hardest part.
I started with 5×5 overhead squat today. I haven’t done these in a while and it showed:
65×5
70×5
75×5
75×5
75×5
If my heels are coming up, I don’t increase the weight. I then went on to Annie, scaled to 3x singles:
150-120-90-60-30 singles
50-40-30-20-10 sit-ups
I did it in 9:14, 11 seconds faster than last time, but I don’t feel particularly great about it. I’m not sure how much faster I am going to be able to get on this WOD. I do it without breaks as it is. I suppose I’ll have to master the double under to truly do this WOD justice. Right now, I’m sort of meh about it.
I got to the gym late-ish today, thanks to the world’s longest staff meeting (on my day off). I decided to do a 5×5 front squat, which ended up being:
45×5 (warm-up)
95×5
105×5
115×5
125×5
135×5
All in all, not too bad. Next to me, some people were doing pistols on the big 20-inch plyo box. I am a little envious of people who can do pistols. Just trying them makes my knees really hurt.
I then went on to do pyramid push-ups. I did 14-13-12-11. My goal was to just pyramid down from 14 to 1, which would have given me 105, but I SUCK at push-ups. I always have. But I need to do them, because they are holding me back big time on Cindy. They are my newest goat. Actually, they are my oldest goat, they are just my newest focus.
Today, I did a warm-up and then rowed 5K. I blasted my last time by a minute, got 20:35 this time, down from 21:34 last time. But I’ll tell you, I got thisclose to meeting Pukie. When I do the 5K, well, it’s really a slog, as anyone will tell you, so I just take one 500m split at a time. I focused on keeping my first split under 2:00, my second under 2:02, the first half of my row under 2:05, and the last half under 2:08. I rowed the last 300m or so at 1:53, which was what made me really nauseous. I seriously got up and went into the bathroom, into the stall and breathed it out. I have no interest in vomiting in the globo. No thank you. But I am happy about my time.
Today I wandered back over to CFB to see what the prescription was. Today it was 5-5-5 push press and a little metcon. For my push press, I did:
45×5 (warm up)
65×5 (warm up)
75×5
80×5
85×5
Then I went on to the little metcon, which was 21-15-9 of:
-1.5-pood KB swings (I did one-pood)
-Sit-ups
-HSPU
I started with push-ups with my feet elevated on a bench and an angled body (i.e., “Downward-Facing Dog”), but realized that after doing push press, I wouldn’t be able to maintain it, so switched to regular push-ups, which still were hard after doing the push press. Push-ups are rather a goat for me, I’ll be the first to admit, so I felt like a loser for breaking up the sets, even with regular push-ups. I like this WOD though, and will re-visit it at some point.
ETA: Oops, forgot to post my time, which was 5:42.
I woke up today feeling terrible, and woke up late, so only had time to do a 4×5 back squat, not even a 5×5 back squat:
45×5 (warm up)
95×5 (warm up)
115×5
125×5
135×5
145×5
That was it. I still don’t feel good.
Today I decided to deadlift, 5×3. I have to think about form because I am too straight-kneed at the bottom per Clea, which means I am lowering the weight around my knees. Fine on the way up, not on the way down. So I tried to think about that today:
95×5 (warm-up)
115×5 (warm-up)
135×4 (warm-up)
145×3
155×3
165×3
175×3
185×3
Not bad. Over my BW on the last one. I then ended with Turkish Get-Up with a 25# KB. I do these in the ladies only room at the globo and get some weird looks, but I think that’s because when I’m done I curl up into the fetal position and whimper quietly to myself. I did a total of 30 on each side, broken down into sets of five. Then I ended with 10-9-8-5-4-3-3-3 of push-ups on what pass for pathetic parallettes, which are the foot thingies on the dip station. Not a bad day. Finally starting to come around after the Filthy Fifty.
