My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.
Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.
Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).
The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.
Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.
WOD: “The Swinger”
3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band
I felt good about this.
Pull-Up Challenge Day 29
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.
I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!