Decent sleep last night, but only about 5 hours, and it was interrupted. Better than the night before! One block breakfast & coffee, then
Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then
WOD: Push Jerk and One Mile Run
CrossFit Asheville’s WOD today is: Find your 5 rep max for the Push Jerk and then do a one mile time trial.
5 x 15 kg
5 x 20 kg
5 x 20 kg + 20 lbs
5 x 20 kg + 40 lbs
5 x 20 kg + 50 lbs
5 x 20 kg + 60 lbs
5 x 20 kg + 70 lbs
5 x 20 kg + 75 lbs. 5 rep max: 119 lbs. A “PR” for today, but given my shoulder press PR for 1 rep (120 lbs), probably not the best I could do.
One Mile Time Trial
My time: 6:53.
For a google map of the route, see here.
Dead Hang Pull-Up Challenge Day 7
Rep #1: at the 6:00 am workout, before the official pull-ups (front grip)
Reps #2-3: at the 6:00 am workout, after the Push Jerks, before the run (reverse grip)
Rep #4: at the YMCA, about 7:20 am, on the smith machine, with knees to chest (front grip)
Reps #5-6: at home, about 12:30 pm, 2 consecutive reps (front grip)
Rep #7: at home, about 1:30 pm (front grip)