I’ve said I before, and I’ll say it again. I usually feel very weak after a rest day, and today was no exception. Caveat: while I did rest from CrossFit yesterday, I helped Michael Kelley assemble the pull-up rig for CrossFit Zeal. Keep your friend close, and your enemies closer. I’ve also taken Luke for a 2-mile walk every day for the past week.
My plans were to coach the 6:15 session and attend the 7:15 session. I opened the doors to CFD at 6, and patiently waited for folks to arrive. I waited, and waited, and waited. I had decided that if no one were to attend that I would do yesterday’s WOD (100 pull-ups, 1K row, 100 burpees). At about 6:14 Holly knocked on the door. Yeah!
We warmed up, went over the movements for press, push press, push jerk, and split jerk, and then we both began. I didn’t want Holly to have to do the strength – and certainly not the met-con – alone, and she was grateful for the company.
I was more concerned with observing and coaching Holly than I was about completing the strength segment myself, and Holly and I conversed throughout. I jerked 95, 105, 115, 125, 135, and failed at one attempt at 145. My forearms were sore from so much ratcheting. Stupid Michael Kelley.
During Holly’s second or third lift she said, “Jess and I were talking about how when you first join CrossFit you have a PR just about every day. I haven’t had a PR in ages.” I replied, “I know. I can’t recall they last time I had a PR.” Holly continued to lift, and many of her lifts were very good. After her fifth or sixth lift I asked, “How much weight is on the bar?” She did the math, smiled, and said, “One hundred pounds.” Uhm, that was 10 pounds more than her 1 rep max! “Congratulations!” I exclaimed. “Put five more pounds on the bar and lift it again.” She did just that. A 15-pound increase is incredible!
10-minute AMRAP of the following:
5 jerk (70% of 1RM)
7 ball slams (as heavy as you can go)
I settled on 105 lbs for jerk, and 30 lbs for ball slams (the heaviest I’ve attempted).
This was rough. I completed the first 3 rounds of jerks unbroken and as push jerks, the fourth and remaining rounds as split jerk, with the fourth and fifth rounds unbroken, and the sixth round almost unbroken. I didn’t lock my arms at the top and dropped the bar to the floor. Fortunately, Don from the 7:15 session had arrived and I yelled, “Don, run over here and help me, please.” Don started walking over. I yelled, “That doesn’t look like running!” He ran over and helped me lift the bar to the racks. I did the fifth rep. I completed the seventh round in reps of 3 and 2, and my last set in reps of 1 and 2.
I completed all ball slams unbroken, although I had to redo the first slam of the first, fifth, and sixth rounds as I didn’t catch the ball on the first bounce. Thirty pounds wasn’t as difficult as I thought it was going to be.
I completed the first through sixth round of pushups unbroken, and the seventh round in reps of 5 and 4. My shoulders were aching by that point.
When all was said and done, I completed 7 rounds + 3 jerks. I. Was. Spent.
I purchased the first season of Battlestar Gallactica (for a mere $14.99) at Target today, and was addicted from the first episode.