Well, as you can see below, Neil had a rough week. After doing back squats (the athletes are in a strength cycle and building new PR numbers every week with certain movements), he pulled a hamstring doing a cycle of sprints. He’s doing better, but is on limited movement workouts until his hamstring heals. Our trainers have been great in helping him treat it, and he’s been more mobile than both he and I thought he’d be at this point. It’s a level 2 muscle pull, so it definitely could have been worse, and for that we’re pretty thankful.
I’m a week into my new programming and really enjoying it for the most part. I managed two PR’s last week in both my bench press (95 lb) and front squat (165 lb), and the workouts are definitely putting my strength endurance to the test. I’ve had to adapt several of the workouts to accommodate some concerns about my shoulders (high-rep snatches) and equipment we don’t have at the gym (Airdyne), but I think my adaptions maintained the intent of difficulty.
I will say that I’m definitely missing the social aspect working out with the rest of the class, especially Neil. This programming has returned me to solo workouts, and it’s kind of bumming me out. What I love about CrossFit is collectively slugging out workouts with other people, and with the exception of one day this past week, I’ve been completely alone. My trainer has indicated that the programming will merge more in the future, so I’m looking forward to that.
3×5 Squat (Add 5lbs to Last Week) – 190 lbs
3×5 Press (Add 2.5lbs to Last Week) – 115 lbs
WOD: 5 Rounds
100m Sprint (11-12 seconds)
– Must not deviate +/- 2 Seconds From Original Time. Penalty is 30 Evil Wheels.
A. Build to 1 RM incline bench press (95 lbs – 25 lb PR)
B. Amrap ring dips in 5 minutes (begin the 5 min with 1 amrap unbroken set and record score) – Got to 27
WOD: 10 rounds for time:
10 toes to bar
10 hand release push ups
Warm-up: Relay + Med ball
Strength: 5RM DL (Following the Last Few Weeks, Try to Add 5lbs To Your Working Sets) – 255 lbs
WOD: 10 Rounds For Time
7 Wood Choppers (Left and Right)
Warm-up: Relay + Med ball
Row 3 min for max cals/miles
Rest 10 min
No pacing, all out efforts
Finish: Finished between 640 and 680m for all three rows. Cut the rest time to 5 minutes instead of 10.
5×3 back squat – 195 lb
Sprints – pulled hamstring, could not continue workout
Warm-up: PVC + relay
PR’d my front squat today — 165 lbs! Second PR this week.
Establish 1RM Front Squat: It’s been forever since I established a 1 rep max front squat. My old PR (that I remember) was 125. I PR’d with a new max of 165 lb. I think the 175 is close, just need to tighten up a bit more on my form.
25 at 45 lb
25 at 75 lb
Warm-up: Relay with oly tech
Push Press (did strict press at 95 lb)
Crazy amount of snatches in this workout, but I can definitely feel myself getting stronger and closer to my goal of an 85lb!
Warm-up: PVC and 25 snatches with a 45 lb bar.
A. Power snatch; 3, 2, 1, 3, 2, 1; rest 3 min (at 65 lbs)
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
The workout originally slated for 20 rounds, but time and concern for my shoulders made it 6 rounds for me. There was no prescribed weight accompanying this workout, so I chose 65 lb.
30 minute recovery run – covered about 3 miles with the dogs in a run/walk.
Do you prefer to workout solo, or with other people?