I had another pain in my shoulder, which gives me the sads at Crossfit. So, I get grumpy and not want talk about it. I just..pout. Pout pout. Plus, I was at the office 3 days last week, and the other two were spent making it up to one sad little girl who misses her mommy. I know she’s fine and I know it’s not a big deal, but I definitely feel guilty that I’ve been putting in an inordinate time at work lately. I have to go in this weekend too, and 3 more days this week (Wed-Friday), and maybe a couple more days the following week to wrap up a big project. I think part of my guilt is I actually enjoy being at the office and getting work done, and feeling like I’m contributing to something. Then I start to wonder if I SHOULD take the next job they offer me (they’ve made it pretty clear I’m free to grab whatever job comes available. I already turned down a pretty good paying one they offered me, but they are growing and jobs are opening up constantly), but I go home and my daughter is so happy to see me….I just can’t do it.
Anyways. Onto Crossfit!
Push press, 5×5
I got up to 100# for the push press. Ran out of time, but I definitely think I could have gotten 105# for 5 reps-only 5# less than my 1RM
Cleans @ 95#
Chest to Bar pull ups
Time: 8:27, RX. Best Chest to bar pull ups yet! Got sets of 7-5 each round to start. I’m getting gloves soon so I can practice after class and not worry about ripping my hands so much…I think the trick to the bar work for me is how my hands feel. But i need to get on that bar more!
10×3 @ 130#
These felt pretty good
Every 2 minutes for 10 minutes
5 strict press
10 push ups
Started with 70#, then dropped to 65#. Shoulder was hurting like hell from 14.5, then 13.4 the next day, then clean and jerks saturday, then Push press the day before.
FGB Style- 3 rounds, 1 minute each station
score: 187. Toes to bar were AWFUL today, could not kip to save my life.
snatch pull, 5×3 @ 100%
Just to do something. I had snatches planned but just need to rest the shoulder for the week on extra stuff…fucking again.
3 mile run
Back squat, 6×1 @ 165#
3 second pause Back squat, 5×2 @ 140#
3 rounds, NFT
50 double unders
10 overhead squats with kettlebell
20 weighted sit ups
Did all this at home, didn’t go to the gym since it was snatches that day
Prowler push, 3×50 m
did 95-115-115#. could have done more
4×400 m sprints
1:23, 1:28, 1:30, 1:31
Felt slow as molasses
Hang snatch, 5×1 Below the knee
snatch pull, 3×5 @ 85#
went light on the hang snatch, I really hate that drill below the knee
20 cal row
10 thrusters @ 95#
rest 3:00 between rounds
I don’t remember my time, but I just did 5 Thrusters @ 95#. I had the strength to do all 10 but again..shoulder going over head. however every time these come up i’ve had to modify, so the coach and I agreed that I really need to DO the heavier weight. It’s not weight that bothers it so much as high repetition so going less reps/heavier weight worked
3 position power clean until failure
got to 115#
from that weight, 2 position power clean (hang/floor) until failure
got to 125#
Ran out of time, was going to go to singles. Tried 135# really quick but just didn’t have it in me.
30 second L sit
45 hollow rocks
15 strict knees to elbows
15 (per side) KB windmills
we call those “stagecoach abs”
3 position power clean
75# x 2
80 x 2
Power clean + 2 cleans
80# x 2
85# x 2
Modified from the Oly program i’m starting monday, with all overhead stuff removed.
3 mile run
Gottat jet-I hear a cute little girl upstairs!