Press, Burpee, Lunge

OK day today, still creaking and groaning from a long break and easing in starting with 5×3 press:

45×5
70×3
75×3
80×3
85×3
90×3

That matches my 3RM, which is OK. Finished with a scaled one from CFNYC earlier, five rounds (calls for seven) of:

-7 lunges each leg with 45# plate overhead
-7 burpees

Did it in 9:38. I wanted to go on but 1.) I’m easing back in and 2.) I was running out of time. Also, my legs are still sore from Travel WOD 30 the other day. Go figure.

Long Hiatus

For the past week or so I have had pretty good GI distress, for, like five days in a row, then work, then work again, and then finally feeling better today. I did go to the gym about, I don’t know, 4 days ago and did a 5×5 back squat, which was OK at:

45×5
95×5
105×5
115×5
125×5
135×5

Today I did 5×3 DL first:

45×5
135×3
155×3
175×3
195×3
215×3

That’s a new 3RM, which is surprising considering how bad I’ve been feeling lately + dehydration + the BRAT diet. But it felt good. Finished with Travel WOD 30 three round version:

-100 singles
-50 air squats

Managed it in 7:49. I need to see how that compares to past performance. Probably not favorably, but really I was just easing back in.

Two Lifts

Yesterday I woke up with an off tummy (today, too, as a matter of fact). Actually, I felt pregnant (I’m NOT), but it was that kind of nausea. So I didn’t do any metcon, just two lifts (also because I’m not sure when I’ll be able to go to the gym again), 5×5 press and 5×5 front squat:

45×5
65×5
70×5
75×5
80×5
85×5

That is definitely a new PR, and I’m fairly surprised I got it as I felt like crap and hadn’t been to the gym for two days. Front squat:

45×5
75×5
85×5
95×5
105×5
115×5

That matches what I’ve gotten the last two times. Whatever. It’s fine.

Also, I’m officially back down to my pre-pregnancy weight of 192#. I’m glad but I’m sort of weighing myself incidentally these days.

Blergh. Don’t feel good.

Legs

I haven’t had a “leg day” since well before Crossfit, but today kind of was one. I started with 5×5 back squat, which was:

45×5
95×5
105×5
115×5
125×5
135×5

Good, again, to get the Big Girl plates back on the bar. I didn’t really know what I wanted to do for metcon, so I decided to try for a full Marcus, which is for time:

-100 box jumps 18″
-100 air squats

About 20 box jumps in, I knew this was a bad idea, but I was bound and determined to persevere. By the 65th rep or so I was doing them one at a time. Even the first round of air squats only had 8 when it should have had 20. But I finished, in 10:56, by no means a record, but the first completed as-Rx’d Marcus since the baby.

More intervals

I’m exhausted so this is going to be quick: 5×5 DL this morning with:

45×5
95×5
135×5
155×5
175×5
195×5

I met my 5RM with that but I have plateaued because that is the same x3 now since October 22nd. Hmmm…

Finished with eight rounds of one minute on, one minute off thrusters of 75# at 9-9-9-9-8-8-8-8. This was actually pretty hard and maybe I should have used lighter weight but I felt it was a good workout.

Accosted!

Finally got back to the gym today. This week has been a little crazy with my schedule, so I am grateful for any opportunity to exercise and in particular go to the gym. So, today I did 5×3 front squats, at:

45×5
85×3
95×3
105×3
115×3
125×3
135×3

Got back with the Big Girl plates now on front squats, so yay! Although I only got back up through prayer.

I wanted to do a 2k row today because I didn’t have a lot of time, but when I got upstairs to the Concept 2, there were a couple of people standing next to it and the other crap towers. I pointed to the Concept 2 and asked if they were using it. One guy, probably in his 70s, looked me up and down and said, “are you a rower?” I said I wasn’t. He said, “then yes, we’re using it.”

He then went into a spiel about how if I wanted to, I could be a champion rower, I could do anything on the erg, &c, &c. Turns out he coached several local womens rowing teams, Cornell, I think. He gave me some tips, actually, which was nice, but I would have been happier and more attentive if I had had more than, like, eight minutes. By the time we finished, I had just enough time for a 500m, which I managed in 1:41, 3 seconds faster than last time and considering last time was on the 2nd, I am well pleased.

A good day, I would say.