Thurs. Jan. 8
5 minutes AMRAP:
7 toes to bar (I did knee raises in order to practice stringing them together)
9 thrusters (Rx was 65 lbs, I used 55)
Rest 2 minutes, repeat for 3 rounds
I got 9 rounds 4 reps
2-1/2 hours later: back squat up to 200 lbs x 5, 5, 3.
Weds. Jan. 7
Bench press to 95 for 4 x 5
Tues. Jan. 6
Front squat to 150 for one set of 5. REALLY heavy. Immediately after I racked it, I wondered if I had hurt my back, right in the middle on each side — but that soon felt normal again and i was (am) just really fatigued from it. I was going to bench press today, but decided I’d done enough, especially since it was Tuesday, my longest work day, and I would have had to bench after 1:00 (quitting time).
Went to karate that night.
Sunday and Monday — nothing much.
Saturday Jan. 3 — karate.
What I remember from before that…
Tuesday, Dec. 30 — Back squat, testing 3-rep max, 225 x 3 for one set. This works out to a theoretical 1-rep max of 249 — so 225 for 3 is a PR. My actual 1-rep max this fall was 240.
Friday Dec. 26: “Fran” Rx in 6:28, far off my record, but nice people kindly complimented me on that being a fast time.
Dec. 20 — Twelve Days of CrossFit — my time was 35:43. We changed it this year so it wasn’t exactly the same as the last three or four we’ve done.
My last blog post here was on Dec. 14 and I know I worked out between then and the 20th… but I didn’t write them down.