Should have dressed up as Jason or something for this workout, but didn’t figure out what the date was til now :(
Overhead Squat 5x5
135-135(3-2)-135-135-135
Some guy thought it would be cool to come use the end of the ONLY lifting platform to do step off lunges with a weighted vest and dumbbells. Normally, not a problem, but RIGHT IN THE MIDDLE OF MY WORKOUT!!?!?!?!
Didn’t even ask, just came up and did them. He’s lucky I didn’t drop the bar on his head.
AMRAP 12min
5 Front Squat 185lbs
10 pushups
20 double unders
Result: 4 rounds 5 squats.
Got this one from CrossFit Cookeville’s page. Great WOD, couldn’t do it RX though, 205 is too heavy for me to use in a WOD just yet, but Im getting there. Lost a lot of time when I failed a squat and had to pick the weight up. Squat rack safety bars are helpful, but impossible to clean heavy weight off of. No room for hip extension. Oh well. Good workout though.
Tried to hold 135 for a few sets of 3, 135-135(1-f) <-how you know when it’s time to stop
Then, after a few minutes rest (<10)
21-15-9 rep rounds of:
115lb Shoulder to overhead
Kettlebell swings 1.5pood
Pullups
9:27
This was a hell of a grip workout. Good one though. Maybe could have rested a bit more between strength and WOD. Gotta make sure that happens more often.
For some odd reason, I didn’t write the weights down, or at least can’t find where I did. I know I got up to 385, and that’s where I failed, roughly 6-8 inches off the ground.
I worked up slowly this time, as opposed to last time when I tried to make a 20lb jump off of a 5 lb new PR of 365lbs. I know that I pulled 370, and I may have gotten 375, but I will claim only the 5lb PR and be conservative.
Had an interesting encounter on the 10th though, A couple of really huge (6’5”) dudes were bench pressing while I was lifting, and they were kinda hefty, not chiseled but bigger guys. Anyway, they thought that what I was lifting was impressive enough to compliment me on the weight. They asked my body weight and were impressed that a 185lb guy of my height (6’2”) could lift that much, and didn’t think they could themselves.
That made me feel really good about myself, and though my lifts arent where I want them to be, I know I’m on the right road to get there. Thanks random huge guys at the gym for your compliment!
This article highlights one of the 40-45 Masters Division athletes going to the 2012 CrossFit Games this year. Thought the article was a pretty interesting read, so naturally, I wanna share.
Mike Ford grew up in Boston and as a result, is a pretty tough dude. He has an attitude like mine about taking things to the extreme, so I can kinda relate.
First workout post in 6 days. Been ill with the bronchitis. Hacking and all that. Still kinda crappy today, coughing a lot, but couldn’t rest anymore. Went to the gym and got some shit straight.
Back Squat 5x3
205-225-235(3 rep PR)-245(1-f)
I noticed that Im losing power in the bottom of my squat, so to stop the plateauing, I raised the safety bars a bit and started my squat at the bottom position. Resting the barbell on the safety bars and starting from there, going to a standing position.
From-the-bottom squats (Sets of 1)
225(f)-225(f)-205(f-f-1)-205-205
This REALLY Helped me see how to turn my hip flexors on and how to produce power from a fully closed hip position. Great neurological tax and got easier as I taught my body how to use those muscles.
“Grace”
Clean and Jerk 135 lbs
30 reps for time
4:35 - my partner beat me by 3 seconds… oh well, I’ll have to deal with a 1:28 PR!!!!
An article written by Aja Barto. At 6’5”, 225lbs, he is one of the tallest athletes ever to compete in the CrossFit Games. This article is about mental toughness and not allowing your physical limitations defeat you.
