The past two days have been filled with some awesome workouts! Let's go ahead and start with yesterday. I worked off the scheduled workout for my powerlifting class, establish a 3RM for the strict press, then there was a little unilateral work and some core work on the TRX. I was able to get a solid 160# for 3 on the press, then failed to get all three reps at 165# on to attempts. Felt pretty good with that mostly because I felt my form stayed very solid. The unilateral work included a lunge to a 1-arm overhead press, and a 1-leg RDL while reaching to a target. Basic work but the type I think is very important to work on every now and then. The TRX circuit was tough as always, but felt so good to get all those core muscles engaged.
Later in the day I hit 5 rounds of 2 muscle ups to a modified planche hold for 5 seconds, just working on controlling the body a bit more. After that I messed around with handstands for a good ten minutes or so. It's really fun messing around with this stuff, but I think I enjoy it more when I have a training partner or a group of people. There's nothing like hanging around the gym with a group of people trying out new things and challenging each other to different body-weight feats. It's fun and very beneficial to work on this stuff, but I always feel like I get so much more out of it when I'm with a group.
Finally, in the evening, I joined up with the CrossFit San Mateo crew at the track and we all hit a 2-mile indian run. Following that we all get 5x100 meters. Brutal little burn-out, but really invigorating. I got :12.6, ?, :13.1, :13.4, :13.0. I am enjoying this added track work and I think it's been helping me out a good deal in all aspects of my training.
Today I had the gym to myself, the weather was great, I cranked up the music and went after a 1RM clean and 1RM jerk. I comfortably got 265#, like super solid, smooth and clean. I moved up to 275# and my damn wrist kept slipping out as I tried to stand with the weight. I was so easy under the bar, just need to clean up the technique in the rack position. With the jerks I got 255# no problem and then missed three attempts at 265# thanks to technique yet again. I locked it out with ease, just couldn't keep it up there as I began to settle with it. Very happy with the progress, but am very aware of my need of some good coaching.
A couple hours after that I hit the main site workout from yesterday. 12 minute AMRAP of 3 bench press at 185# and 5 back squat at 225#. Now this is my sort of workout! I had a goal in mind of 15+ and just found a rhythm and tried to stick with it. I think I could have cut my transition time a little, but in the end I felt good with my 16+4 score. Thanks to the cleans, with those 91 squats, my back tightened up like crazy. So, a good recovery day is in order for tomorrow!! Looking forward to it.
Never Stop, GET FIT.
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