Monday's WOD:
Strength:
1 x 20 back squat
MetCon:
21-15-9
Deadlifts
Box Jumps
*Use the remaining time for any mobility/skill work
The back squats went well. I went up in weight again to 98 pounds. I maybe could have done 103, but the 98 was pretty hard in itself. After all this my 1 RM is going to shoot through the roof. Last time I did it, it was 135. Not anymore!
We got to the MetCon part and we were informed that the deadlifts should be heavy and the box jumps should be high. She told us to go up one interval from what we usually use. Well for me, that's a 20" box. I'd only gotten a couple jumps in last Friday, not 21. And I certainly wasn't going to have my little runway to get a walking head start. The deadlifts I just used the 98 pounds from the squats. I can go heavier in deadlifts, but I have this tendency once I tire out my quads, that I'll start using bad form when doing deadlifts so I didn't want to kill myself.
I ended up using the 20" box. It actually wasn't that bad. I got it so that all I needed was like a two-step headstart. I did use a little hop in one of the steps to get a little extra momentum but once I got the motions down, I ended up getting right through it. I finished in a time of 11:57, which put me about in the middle of the pack. I was happy.
After the workout was done there were a few minutes left so I decided to add in some midline work and do abmat sit-ups. I did 2 sets of 20 before I called it quits. I wasn't feeling it a whole lot then, but 24 hours later I sure was! So I decided to add in sit-ups at least twice a week.
Tuesday I started running again! I have this app on my phone called couch to 5k so Tuesday was Day 1 for a friend and I. It went really well. Crossfit has helped my cardiorespiratory fitness immensely. Only problem is no amount of box jumps and jump roping could prepare my calves for what pavement felt like. But at least all I gotta worry about is running through a little pain instead of having to worry about breathing at the same time. It actually felt good to run again, minus the fact that I was losing my pants. I've been having fitgirl problems lately...I bought these awesome workout pants and 2 weeks later they don't fit me. Damnitttt. I mean, they're still good for crossfitting, they just don't stay on very well while running.
Went back to the gym on Wednesday:
Strength:
5 x 5 push press, 1 set every 2 min.
MetCon:
5 min. AMRAP
- 20 kettlebell swings
- 10 pullups
...rest 2 min...
3 min. AMRAP
- 15 kettlebell swings
- 6 pullups
...rest 2 min...
3 min. AMRAP
- Max effort pullups
I amazed myself with the push presses. I didn't truly realize how built up my shoulders were getting until I hit 103 pounds with my last set of 5, and it wasn't even that hard! It was heavy, but not impossible. I checked my 1 RM after class since I had my binder there just to see how I compared. Well, my 1RM for push presses is now my 5 RM. Guess that means I'm going to need to re-test my 1 rep again sometime!
The MetCon was tough but I did really well! Remember how I said my green band pull-ups weren't quite ready to be showcased yet? Well I did it anyway. During the 5 minute AMRAP I got 2 + 17 rounds. During the 3 minute I got 1 + 17 rounds, and during the last one I got 10 pull-ups. My pull-ups are really coming along. I know what people say about kipping pull-ups (they're not cheating!) but by doing them I really got to activate my back muscles, which you're supposed to do even during strict pull-ups, but with those I've usually used my shoulders. My back was such an untapped source of power until I really got the hang of kipping. Like I really beasted through those pull-ups and really worked hard at getting that range of motion. Only problem is, I went so hard with the first two rounds, that by the last round I could barely get 2 pull-ups at a time. I don't really see how I can complain though considering I haven't touched a black band since last week. Let me tell you, I'm really feeling it today though. My biceps hurt, my back hurts, even my forearms hurt. I'mma be popping Aleve tomorrow.
I'm not going to be able to go to the gym anymore this week because I'm heading home tomorrow for a quick trip. I think I'm coming back Monday or Tuesday so I won't be missing too too much, but with a competition coming up, I'm worried about missing days. We were told a couple days ago that we would be getting updates soon on movement standards so I'm a little nervous to hear about that. Also have to get back to the running schedule next week too.
The real bummer is that I have this really cute dress and new shoes and nothing to wear them too. Honestly the proudest moment I had yesterday was walking around the store with heels on and all I could notice were my calf muscles. It's been awhile since I've seen those! Oh well, I'll find something to wear them to eventually.
Yesterday we celebrated my baby boy's 2nd birthday. He got a big rawhide bone, along with 2 new toys and a bullystick. So at least he got to be happy for a bit.
Heading to bed. Probably won't update until next week since there won't really be anything notable to update on.
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