Squats today

I tend to run a little late on days that I have to work, and end up with about 50 minutes of work-out time. I have to say, however, that I love the first day after a rest day. That’s when I tend to get my PRs. I felt great today, even though my workout was shorter than I like. I started with 10 minutes on the elliptical, and bounced the resistance up today. Then my typical muscle work-out. My knees always pop and creak on the air squat portion. I must be getting old. I’ll be thirty this year, but the only part of me that feels it is my knees.

On to the squat rack. I hogged the thing today. Did five sets of five overhead squats. 65-70-70-70-70. I could probably up the weight, but my form is pretty good, not perfect, right now, so I’m not necessarily in a hurry. I want to start doing the snatch again soon, which is why I do these overhead squats all of the time. I’ve gotten into a groove with them, interspersing pull-ups (2 1/2 now) and knees-to-elbows (7 1/2 <–new PR!). My goal with knees-to-elbows is to actually be able to do them during the Filthy Fifty, rather than subbing in floor wipers, which are fine, but are not the same thing.

I did back squats today too. I (and probably everyone to some extent) tend to avoid the things I am bad at, and back squats are one of them. My current PR is 135 pounds, which is just a hair over 3/4 of my body weight. That is pretty damn sad. I'm pretty much out of Level I per Level 4 Crossfit Seattle’s standards, and into Level 2. The Level 2 standard is 1x body weight. I don’t feel too bad though, because the Level 2 benchmarks are quite challenging, e.g., 1 muscle up, 20 dips. At least for me. But at least the Level benchmarking gives me something to shoot for. Anyway, back squats. I did 5-5-4-3-3-2-2-2 of 95-105-115-125-125-135-135-135. I knew that I had a good level of intensity because I looked in the mirror after my shower and saw petechiae around my eyes. Perhaps I shouldn’t hold my breath on these.

Handstands, 15-second L-sit. Although I didn’t get around to my metcon today, it was still a good day.