It’s the perfect sunny day! I rode my bike as far south as the south end of Beacon Hill, to a dead-end southbound street (I think 17th Ave S.) overlooking Boeing Field. It was so peaceful down there. The houses on the east side of the street were backed up against a wooded hillside with cool foresty air flowing down from it onto the sunny street where I was. A little trickle of water ran in the gutter and I wondered if it was coming down from the hill and through the houses’ yards. On the way back I saw where the Chief Sealth Bike Trail starts–Shelton St. west of 15th Ave. Next time I go I’ll follow it south. From it I had a view of the entire Olympic range. The whole ride, all the neighborhoods I was in were so peaceful and sleepy, it was as if everyone was out of town on vacation.
As percentages of a calculated 1 rep max of 228, I did this:
5 x 95
5 x 115
3 x 135
5 x 170
3 x 185
1 x 205
The work sets of 3 and 1 should have been at 85 and 95 percent or 194 and 216. But since 216 would have been more than I deadlifted the other day, I chickened out and backed those last two sets off about 10 lbs. But when I did the 205 single, I felt I could have lifted 215. I do think my deadlift is a bit weak right now; I started being really cautious after I had low-back pain on the left side with 185-lb stiff-leg deadlifts in early February.
Then I did today’s WOD: AMRAP 10 minutes of 10 toes to bar, 10 overhead lunge with 1 dumbbell (20 lbs), 10 wallball (12 lbs). I only got 4+ rounds. Toes to bar is slow!
Deadlifted up to 1 at 95% (215 lbs). “Fran,” 6:10 Rx. George stayed after the noon class and timed me, which I’m sure made me faster than I would have been on my own.
Today: Front squat up to 3 reps at 90% of 1 RM (part of our 5-3-1 program). I did 175×3.
21-15-9 kettlebell swings (24/16kg), pull-ups, push-ups. I used a 20-kg instead of 16 and finished in 6:58.
Did Cindy by myself because today’s classes are doing it, and I hate Cindy. I’m not supposed to cherry-pick, so here I am with 13 and a half rounds. I use butterfly kips but am not super proficient/fast at them. But all my resting comes in the push-ups. The workout feels like 80 percent push-ups.
Then I tried to do a Turkish get-up with a 20 kg kettlebell, but I could not sit up with it after all the push-ups. The heaviest TGU I’ve ever done is 16 kg, which I did today, but again it was difficult after all the push-ups. Maybe with a lot of determination and when I’m fresh I could do one with 20 kg, I should keep trying!
I’ve done several other workouts lately without blogging–after all that trouble getting the blog set up again. Let’s see. Friday I deadlifted 40, 50, 60, 65, 75, 85 percent of my 1RM of 225. I did 3 sets of 5 reps at the 85% weight of 192. Then on Saturday I did front squats up to 165×5 with Tom’s class, plus a WOD of 21-15-9 deadlifts (132) and ring dips (mostly just slow negatives), which took me 8+ minutes. It felt great to work out two days in a row.
A week earlier, on the Sunday, Steve and I completed the sixth of six CrossFit Games Open workouts: thrusters and pull-ups. 3, 3, 6, 6, 9, 9, 12, 12, 15, 15, etc. The pull-ups were chest to bar and for me the thrusters were 75 lbs. I completed 72 reps, which if I recall correctly amounted to getting 12 out of the 15 thrusters when the time (7 minutes) was up.
On the following Monday I think I did front squats on my own(?), and I know I did 90-lb overhead squats after a bunch of muscle snatches in the weightlifting class. I can’t muscle snatch 90 lbs–I got it up to OHS it with a clean, push-press, let down onto shoulders, widen hands and re-push-press. (That’s the same way I got it up for the Games Open workout that required 90-lb overhead squats, the thing I was the most nervous about among the six Open workouts.) Later that night I did the yoga class. Tonight I will too.