Erika and I were partners for Friday’s CrossFit workout in Dave’s class. Six exercises were done for a minute per partner; partners took turns keeping score for each other before moving on to the next exercise:
Dips (jumping – for me anyway)
One-hand KB highpulls
Box jumps (I used the 19-inch box)
Pushpress (I used two 16-kg KBs)
Wallball (12 pounds, 10-foot target)
Knees to elbows on the bar (I did toes to bar)
We went through these twice. My total score for all reps was 286 and Erika’s was 322(!).
My current wrist pain (no doubt related to the elbow tendonitis I’m trying to get over) caused me to do jumping dips and to use kettlebells instead of a barbell for the push-press–but by choosing 16 kg kettlebells, this was probably just as hard or harder than the 65-lb barbell. The wallball shots all went into the 10-foot mark and the box jumps were higher than required. So, thanks to my strength workouts and thanks to the minute rest that was built in as we took turns, this was a great workout for me.
Saturday, although my legs were tired, I decided to do heavy squats anyway. I worked up to six sets of 2 at 93 kg, added one and did four more sets of 2 at 94 kg. This is up from my last squat workout, 10 x 2 at 92 kg, so I was happy.
After the New Year is my arbitrary date of hoping my elbow will be well enough to do heavy deadlifting again so I can work that back up to my old max of 115 and try to get beyond it fairly soon. Lately the elbow is good most of the time if I take the time to ice it at night.