CrossFit Workout

Today we had a strength workout.
Deadlift 5 – 5 – 3 – 3 – 2 – 2 – 1 – 1 reps, building up to the max you can lift once.
Dips 21 – 18 – 15 – 12 – 9 – 6 – 3 reps, adding weight for the final 3 reps.
The warmup consisted of rowing 500 meters, medicine ball squats with overhead swings, and overhead squats with PVC pipe. I lowered my 500m time by two seconds and hit 500 right at 2 minutes.
I’d never pushed to find my max deadlift before. It turned out to be 182 pounds. I was happy with that—it’s several pounds more than my husband weighs! I added three pounds and could not lift it more than an inch off the floor. My lower back is tired but feels good.
I used the narrower rubberband on the parallel bars to do assisted dips. It was the right amount of assistance. The dips were hard, and I divided up all sets except the last two into smaller sets. For my final three, I held one knee barely in the rubberband and left the other leg free for 3 reps, adding weight to my dip by using less assistance. Dave suggested I try doing two or three unassisted, and I managed to do one and a half, twice. Then for good measure I did five pull-ups on the rope.
I enjoyed the workout and would have worked longer. But the place was getting crowded and I wasn’t inspired to try any particular thing, so I left.
When my workout partner and I were alternating sets on the deadlift, I hesitantly observed that maybe she could squat a little lower before starting the lift. She’s a sort of assistant coach and very experienced, so I wondered if I should just keep my mouth shut. But I’ve seen that people are encouraged to observe and help each other, so I pushed myself to speak up. My partner said she appreciated the observation and didn’t seem to find me out of line, and then, perversely, I felt more self-conscious and embarrassed at having said anything.
I feel reasonably confident in a gym setting these days, compared to ten years ago when I was too intimidated to go to the YMCA and find my way around the place. But a gym is still the place where I’m more likely to fear the ridicule of grade school, where I was mocked not for being unathletic but for never knowing the rules to the games. CrossFit and the boxing gym are both like gym class in school could have been if there had been actual teaching and attention to individuals. At the workout gyms, a coach will always notice what I’m doing, when appropriate, and help me get the details right. I’ve found that I’m capable of following those kinds of instructions well and internalizing them reasonably quickly. That’s very rewarding and confidence building, and it makes me wish I’d had good gym coaches as a kid. But it’s never too late.