What an awesome week of PRs it’s been at CrossFit Surmount!
After Dianne completed her 4th or 5th PR (and made it look far too easy) she said, “That was hard.” I replied, “I know what hard looks like. That would be a great tagline for Viagra.”
I joined the 9:30 athletes for today’s posted workout.
Establish deadlift 1RM
I was able to successfully dl 365, 5# shy or lifetime PR. I attempted 375# twice, and I only got the barbell off of the floor the first attempt. Given that just a few weeks ago I couldn’t deadlift at all because of sore hamstring, I was nonetheless pleased.
Metcon (AMRAP – Reps)
Min 0, 2, 4, & 6
Pistols (alternating legs)
I completed 8, 8, 8, & 10 for a total of 34 reps. Whilst I’m unable to keep my extended leg straight, I am still able to keep my foot from touching the leg.
Metcon (4 Rounds for time)
Min 1, 3, 5, & 7
Max L-sit (parallettes or rings)
You MUST begin L-sit at top of min and have only 1 attempt per round.
I held L-sit on parallettes for 20, 21, 21, & 31 seconds for total of 1:33. My abs were on fire!
I returned at 4 to complete tomorrow’s programmed metcon, as I’ll be attending Barbell Club and won’t be able to complete.
10 chest to bar pull-ups/handstand pushups (alternate rounds)
20 back squats/front squats (95/63) (alternate rounds)
30 double unders
This was challenging, and time seemed to come to pass by very slowly. I was also somewhat self conscious as I was completing workout whilst 4 pm athletes were deadlifting.
I completed all rounds of chest to bar pull-ups and double unders unbroken (although I missed 2nd du of 2 sets and had to restart). I completed all rounds of BS and FS without dropping the bar to the ground and even completed the first 2 sets of BS and FS unbroken. For the remaining rounds I often had to rest the bar on my shoulders and shake out my legs. Handstands were particularly challenging.
For whatever reason I allowed ring and pinky fingers to not remain under barbell during first round. Not a good idea. For remaining rounds I only allowed pinky fingers to rise like I was drinking a cup o’ tea.
Score = 7 rounds + 6 reps
40 chest to bar pull-ups
I had a cup of cream of broccoli soup from Panera and then got sick to my stomach. Blech.