Press, barbell complex WOD

Today: shoulder press trying to improve my calculated 1-rep max. I don’t think I improved it, because I didn’t get five reps. I finished with a set of 4 and then a set of 3 at 82 lbs. If I had gotten five reps unbroken I would have had a new 1-rep max. Oh well, maybe next week.

Workout of the day — from what we did in the gym yesterday:
6 deadlifts
4 power cleans
2 push jerks
10 toes to bar
10 minutes AMRAP with 75 lb bar

My toes to bar were just high knee raises some of the time. My first set of 10 was two “warm-up/cheater” knee raises followed by 8 strung-together toes to bar. It degenerated after that. With the barbell complex and that, in 10 minutes I got five rounds, 17 reps.

20150827_110702 20150827_113005

Front squat, burpee, KB swings

Today: Several sets of pistols on each side with weights up to 16 kg, in my Reeboks (very slight heel lift, which I can’t do pistols without).

Then, front squat to a set of 4 and a set of 2 at 170 lbs. This was hard and was based on my calculated 1-rep max from when I did three at 175 recently.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees and kettlebell swings at 24 kg for time: 6:25. I worked hard on that.

“Fran’s Fave” revisited

Today’s strength workout was back squats and I got 4 at 190 lbs. I’ve now done a 3-rep max or close enough on all the basic lifts, so I can work out based on an estimated 1-rep max and try to make progress again for a while.

Today’s WOD: a kettlebell complex from a long time ago at CrossFit North. I had done this one several times and named it Fran’s Fave, and also used it on my kettlebell class at CrossFit Seattle. When I did this one in 2007 my finish time was 15:25. Eight years later I’m slower at 17:42 with 16 kg.

“Fran’s Fave”:
kettlebell 1-hand swing, clean, squat complex x 10 reps
10 squat-jumps with no weight
10 rounds for time.

I *think* my faster time so long ago was also with 16 kg, because I remember the first time we did this in Dave’s class, I had the 16 and the 12 kg kettlebells out because I thought I would not be able to do it with the 16 — but then I did. So it was memorable.