PB or no PB

Warm up
Bike from apartment to gym (getting lost along the way)

Strength
Crossfit Total
1RM Press (50kgs)
1RM Back Squat (110kgs)
1RM Deadlift (110kgs)

WOD
10 minute Cindy
5 Pull ups
10 Push ups
15 Squats

I was both dreading and looking forward to doing Crossfit Total yesterday. I wasn’t feeling the freshest so I wasn’t expecting PBs but I was curious if any of the work we’ve done recently have made any difference.

It seems that it had though, as even with my arms hurting I was able to press 50kgs relatively easy. I failed on 55kgs which in hindsight was probably a bit too much, still I was pretty happy with how easy the 50kgs went up. Same story on the backsquat, easy 110kgs (old PB) but had no time to do another set, maybe a 115 or 120? Next time.

Unfortunately, as always deadlifts failed me yet again. While I was able to lift 110kgs, I didn’t come close to lifting 120kgs. I’m starting to think that that lift was a fluke. I really need to work on that one.

The WOD was a quick but nasty one. 10 minutes of almost no rest with a target of 10 rounds, I managed only to start my 9th. I think my arms let me down as I was spending too much time doing 5 pull ups.

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3, Possibly Even 4

I had an interesting conversation with Jody last week.  It went something like this:

Me: Hey Jody, when are we doing Crossfit Total again?
Jody:  How about Monday?
Me: Cool.

Okay, that’s not really verbatim, but it’s the general idea. The result?  Crossfit Total day today! (Yay!)

Strength:  “Crossfit Total”

3 attempts at 1RM for: squats, press, deadlifts  (70kg / 32.5 kg / 75 kg)

Met Con: 21-15-9

burpees
double unders

I missed the 6PM class so I had to take the next one.  I couldn’t skip class as I don’t think Jody would let me hear the end of it if I did — I asked for it, I got it.  I just didn’t expect it to be followed by a Met Con.

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Ending The Day Right

Like most normal working class people, Monday is my least favorite day of the week.  Today started out okay enough, and then went downhill.  By afternoon I was starting to get the nagging question of “Should I workout today?”.  I told myself that it would likely remove the haziness carried over from the weekend and that I always felt good afterwards.  So to the gym I went and I was not disappointed.

Strength:  5×5 Front Squats (30kgs)

WOD:  “Fran”
21-15-9
Thrusters (15kg)
Pull Ups (green bands)

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Tests

WOD
1RM Squat (105kgs/60kgs)
1RM OHP (47.5kgs/28kgs)
1RM Deadlift (95kgs/65kgs)

When we were told that the WOD was the Crossfit Total, I had mixed emotions. I was glad it was something that suited my strengths (which is brute grinding strength workout), but at the same time a little disappointed because for some reason I was looking forward to some metcon workouts. Apparently Socs felt the same way as well. But we got on with it and tested ourselves to see where we are in terms of strength.

I was a little disappointed in not getting similar results to last time, I think I did not have the right strategy going into the workout. Incremental increase in weight is the name of the game for me. Socs however did pretty good, I was quite proud of her performance actually.

Here is our previous numbers:
Squat – 110kgs/70kgs
OHP – 50kgs/27.5kgs
Deadlift – 105kgs/60kgs