My left shoulder is still bothering me, as is my left bicep. Again, I’m not at all looking forward to tomorrow’s WOD. Stupid CrossFit Opens.
High Bar Back Squat
8 @ 50% | 105
6 @ 65% | 140
6 @ 75% | 160
6 @ 80% | 170
6 @ 80% | 170
Yes, I recorded all rounds. Yes, lifts felt solid. Yes, Michael Kelley looked at my ass. We are supposedly attempting a new 1RM in a week and a half. I’m anxious to see if the programming is indeed making me stronger.
12 Wall Ball
Uhm, I did heavy dead-lifts yesterday and wall ball shots earlier in the week. Michael Kelley was kind enough to allow me to substitute box jumps for wall ball shots – as I was the only person to pick wall ball shots from the bucket. Damn bucket. Damn CrossFit Opens. As dead-lifts were to be somewhat heavy, Michael Kelley and I settled on 245#, a little more than 75% of 1RM (achieved just yesterday). I, of course, chose to jump 30”. Because I’m tall.
My only goal was to do box jumps unbroken, as I’ve been known to pause after jump #7.
First, I will admit that I am now enjoying short, intense met-cons. I’m known for enjoying the loooong met-cons, and I used to think most anything less than 24 minutes was a waste of my time. Michael Kelley has a thick waist.
I completed all but the last round of dead-lifts unbroken, and I only paused ever so briefly just before the last lift. 245# began to feel heavy. Michael Kelley is heavy. I used to fear 30” box jumps, and would have to talk myself into jumping that high. I completed all rounds of box jumps unbroken and unafraid, although I did miss the fourth jump of the last set and had to redo.
Total = 5 rounds + 3 dead-lifts + 6 box jumps; 15, 245# dead-lifts and 66, 30” box jumps
Turkish Get-Ups (light to moderate…focus on technique)
I reviewed TGUs with my 6am peeps, and started the timer. I used a 35# KB. Evidently, form went to shit (although mine did not?), and Michael Kelley stopped us after just 4 minutes. Michael Kelley stops most things
in bed after 4 minutes. I completed 7 on right and 6 on left arm.
Me: How many rounds did you get, Paula (Paul A.)?
Paula: I’m not sure. I just spent today getting used to how it feels.
Me: Isn’t that what you told Heather on your honeymoon?
Chad, if you continue to wear orange socks, I will like you that much more. If I like you more, I will spend more time talking with you. If I spend more time talking with you, I will find things about you that I can talk about. You have been warned.
Paula and Chad, spend less time looking at the clock and more time working. I mean it. Just wait until I coach! You have been warned.