Back Squat 8×5 superset with max push-ups

45-95-135-165-195-225 …

21-15-9
slam ball 40#
burpee

6:06

I helped coach the class before. It was fun. I of course could have done many things better.

I did the squats with Luke. Both of should have done more a lot weight on the last sets, but we were both tired; the max push-ups take a lot out of you each time.

I was surprised how well I did the workout afterwards, though. Only SJ beat me, which was not surprising. I did the 21 sets unbroken, and only broke a couple of times on the 15s. I wanted to stop on the 9, but I powered through, although I did stop briefly on the last set of burpees. Perhaps my cardio is getting better. Anything around five minutes I have always tended to do well on. My work capacity drops considerably as time goes on still.

20 mins to find 1RM clean – 165#

5 rounds: weight at 50-60% of previous 1RM clean
12x deadlift
9x power clean
6x front squat
3x shoulder-to-overhead

11:37 85#

The clean was way off of my actual 1RM, but my lower back hurt and I did not want to push it since the only time I have ever been injured exercising was doing cleans.

I felt that the WOD could have been over after three rounds, but it was alright. I did the first two rounds unbroken (with a pause between rounds). The rest I broke at the 11th deadlift and 8th clean. Actually, the last round I broke the deadlifts up twice as I wanted to be able to keep proper form during the cleans afterwards.

I got out of the habit of writing in the weblog yet again, but here is a workout entry:

Max Box Jump: 40″

For time:
80x squat
60x KB swing 53#/35#
40x double-under
20x box jump 24″/20″
40x double-under
60x KB swing
80x squat

17:38

My max height box jump has not changed since last August. Kinda Disappointing. I did think that my minimal shoes probably were not as good as my running shoes would have been. I also think I could have hit 42″, but I did wipe out at that height and I decided one major wipe-out was enough.

The metcon was fun. I always appreciate one that leaves me wasted and sweating in a messy pile. As expected, I cruised through all the exercises way ahead of everyone else until I hit the double-unders, whereupon everyone passed me. I probably spent 5x the energy doing/attempting the double-unders than all the rest of the moves. Ah, well. Eventually I have to get better at them.

romanian deadlift 6×5
superset with 5x push-up

maxed out at 145#

AMRAP 5 minutes:
8x box jump 24″/20″
8x ball slam 30#/20#

5+11

I was thinking about not coming into the gym this morning cause my body was tired, but whatever. I figured the deadlifts might be good for my kinda sore hamstrings. I don’t know if they were good for them, but they went well enough. Although romanian deadlifts are not typically done for heavy weight, I think the 145# was in the PR range.

The AMRAP went better than I thought. My right achilles still feels weird, so I was unsure how all that box jumping was going to go. Box jumps and ball slams are one of my favorite couplets, though.

The traditional crossfit memorial day workout:

“Murph”
1 mile run
100x pull-up
200x sit-up
300x squat
1 mile run

for time. partition pull-ups, sit-ups, and squats however one sees fit. wear a 20 pound vest if you want to.

57:22

I was pleasantly surprised with how “not bad” murph turned out. I am still unsure about my pull-up capacity as I usually do pull-ups in sets of two or three, but I wanted to see what my time would be if I did it Rx. And I thought I had a great chance to get on the leaderboard. My running still sucks; I thought I was going to run the first mile at a 10 minute pace, but I still managed to do it in nine. Regardless of my pull-up capacity, I knew that quantity of push-ups would be a problem, so I planned to partition the bodyweight exercises as:

20 rounds of:

• 5 pull-ups
• 5 squats
• 5 push-ups
• 10 squats
• 5 push-ups

That scheme went surprisingly well. I always could do the push-ups unbroken. I sometimes broke the 10 squats into two sets by pausing a few seconds after the first five, but I probably did not have to do that. I did the pull-ups two at a time, three at a time, or even five at a time. I did have some enforced breaks as two other people were near me and all three of us couldn’t do the pull-ups with hitting each other, but enforced rest was welcomed. It is good to know that I can repeated chain together five kipping pull-ups in a row even when tired. I actually usually dropped because I felt my grip change and I did not want to risk ripping my palms. I had preemptively taped my hands, but my tape job got messed up in the middle.

The second run sucked. I ended up walking the during the uphill part because I could walk faster than I was running it. I think I did the last mile in eleven minutes.

I did made the leaderboard! Woo!