Double up!

Took the last 2 days off in the hopes of resting enough for a double today. The goal here is to start getting my body accustomed to long, hard move days on the expedition ... here are my goals for the week Thu 16/6 - Fri 17/6: Rest Days Sat 18/6 - here we go!

#1 WOD: CF Total @ 520
• Squat: 165 (135-155-165-175f-175f)
• Press: 90 (65-85-90-95f-95f)
• Deadlift: 265 (185-225-255-265-275f)

Not my best day and definitely no PRs earned, but I still have weight to gain and 11 months of opportunities to improve until we leave for the expedition. Matt validated that the disparity in squat and deadlift results might indicate the need to continue working at those squat movements more and build on that deadlift. There’s definitely an opportunity to fix the knee caving and foot placement... which brings it back to how engaging that glute/ham chain better will help me get more weight moving. I can turn my total into a +600! I think I may also attempt with Billy S and Mike H next time as our #s are closer and they are good to work with. The fact that I matched my deadlift PR being 20lbs lighter than last year says something about the coaches and new cues they’ve taught me. Just need to do more, get stronger, and more confident with the movements. Press is down by 12%, but that’s better than down the 25% I was about a month ago. Chip chip chip away!

#2 WOD: 4 Rounds @ 25:40
• 800M Run
• 10 Hang Power Snatches (65)
• 20 Power Wall Balls (14)I REALLY need to improve my running, but I looooove HPS and power wall balls are easier for me to manage than that full squat in regular wall balls ... yes, yes, yes ... I’m working on that! Also, I should rest a little after doing the CF total... ouchy...

Post - TTB and ab wheel from my “Pick 2” list ... Oh yeah, the Ab Wheel of delight... not so much

2010 01 11 WOD: 1st day back from quarantine!

Hooray! It was so nice to see everyone after being so sick and returning from ice fest. Losing 20lbs made ice climbing easy this past weekend, but not for lifting today ;)

CrossFit Total (CFT)
- Back squat, 1 RM @ 150(f)-125-130, (PR 175#)
- Press, 1 RM @ 85-90(f)-95(f), (PR 105#)
- Deadlift, 1RM @ 175-205-230(f), (PR 225#)

130+85+205=420 ... shamefully weak!!! I'm around 75-85% of my normal performance level. It's so humbling and frustrating. Feels like all the hard work I put in these 4 months went down the drain...

But, I am looking forward to working on squat and DL skills again! Nothing like being lightfooted to get that flexibility back in gear!

120 days left!