I actually think that today´s failed attempts was good for me!
2pm Part 1. CrossFit Football Total combined with CrossFit Total:
”15 min per excercise, including 3 warm up lifts and 3 max attempts!”
A. Power Clean: 93kg/F!, 93/1, 98/F!
B. Shoulder Press: 75kg/1, 79/1, 84/F!
C. Back Squat: 125kg/1, 142.5/1, 152/1
D. Bench Press: 125kg/1, 134/1, 140/F!
E. Deadlift: 165kg/1, 184/1, bar can´t take more load…
Total Lifted: 642 kg
CrossFit Football (PC, BS, BP, DL): 563 kg PB!
CrossFit Total (SP, BS, DL): 415 kg Same as prev. PB!
Power Clean was weird. Somehow I got a mindblock from not being allowed to squat if needed and both misses was just me not even trying to get under the bar, which was high enough. 79kg press was really easy and a smart man would have safely lifted 82.5 for a new PB, I obv didn´t. Squat was a repeat of my PB and since I haven´t squatted heavy for a while, I am very pleased with that. The lift was suuuuperslow from over parallel, but depth was very good and I kept my back str8. Bench press kind of the same as SP, 134 quite easy but slow and then I actually got the bar off the chest on 140 but got stuck.
Deadlift not much to say about, as with BS I am very happy to get this number without a heavy deadlift in over 3 months.
You have to do the excercise in a certain order to count them as ”TOTAL”+wods but that was not the important part for me today, just wanted to see where I am at…
Going to take a few days off from training soon so before letting my body rest, my plan is to smoke it with doubles for a couple of days. Second part was:
Very fun WOD today!
5.30 pm Part 2. Cape CrossFit WOD:
A. Turkish Get Ups, 2-2-2-2-2 (1 left/1 right):
24kg KB/1+1, 32kg KB/1+1, 20kg Barbell/1+1, 29 kg Bar/1+1, 38kg Bar/1+1 PB!
B. 3 Rounds for Time:
- 20 Pull Ups
- 20m Walking Lunges
- 20 KB-Swings @ 24kg
- 60 sec rest
Total Time: 6´51 min
TGU is a truly cool excercise that I do way to seldom. Never tried it with a barbell before and it was a totally different thing. Had a missed rep on 38 kg before I got them right.
Metcon, was suppose to be Jumping PU but I got ”permission” to do regular ones with a goal of getting them unbroken. Managed that til the last round, when I at rep 16 was hanging in my finger nails and it was just impossible to get my forearms to hold on. Lost time there, but when I got back from the lunges I decided that nothing was gonna stop me from getting the swings unbroken. Standing in front of the windows I was pretty damn worried that I was gonna lose the iron ball and toss it out through some glass and on to the parking lot, but my stubborness paid off. Paid off with an insane pump, that is, and forearms that not even Pop-Eye would´ve been able to compete against, no matter how much spinach you would have thrown at the poor guy…
Perfectly balanced work out anyway if you ask me, walls to the balls all the way and just enough to leave you totally smashed on the last round.
Namaste!
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