CrossFit workouts: October 2009 Archives

Last night at CrossFit Seattle: 5 x 5 deadlifts. I didn't end up doing five sets at the same working weight, but did 2 sets of 5 at 90 kg and one single lift at 100. I'm having trouble getting used to the alternating grip, but I think it will be worthwhile to do so.

Then we did a WOD involving alternating with a partner for 30 seconds of jumprope alt. with squats, push-ups, push-presses, box jumps, pull-ups, burpees, maybe something else I can't remember. So you would jump rope, do one of the other things, then both people would rest for 30 seconds. Partner workouts are always fun. This was a week of hard workouts so this one was a nice light one.

Afterward I worked on pistols and ended up doing four or more (?) with a 24-kg kettlebell held in the rack position. These are so intense and really make my legs and rear tired for days. Unfortunately I completely forgot to remove my Nike Free's, so I guess I would not get full kettlebell cred for these pistols.

Today at home:

I've fallen down on recording my workouts and benchmarks. Have had a lot of little projects going on.

Last Sunday: 15 single back squats at 90 kg, alternating with ankles-to-bar holds on the pull-up bar. Some of the squats were doubles. A coach would have told me to do them in threes or fives, but I was alone in the basement and being a bit of a chicken. Still I was very happy with that workout. And I was tired from it until Thursday.

Tuesday and Wednesday I worked on some technique exercises like pistols, stretches, and shoulder rehab. I have an impingement and got an excellent adjustment from Lonnie, a physical therapist at IMT in Shoreline and wanted to maintain what he had achieved with the shoulder. Naturally I overdid it and it became achy.

Thursday I avoided the military press workout in the gym and did more (gentler) shoulder rehab and then did the met con workout with the class. It involved V-ups, medicine ball cleans, and box jumps. A good fast one with some rest built in so you had fast intervals.

Today: deadlifts, working up to two heavy sets of three. I did a set of three and then a set of two at 100 kg. Something in the left adductor twinged on the last rep so I stopped--I definitely don't want a hip problem to go with the shoulder problem. Then the met con involved sets of 7 hang power cleans (two 30-lb dumbbells), 14 hanging leg raises or knees to elbows (which I sucked at, but I think everyone felt that way), and 21 air squats. I'm tired! I love it when I just want to rest and I know that I'm not shirking or procrastinating but doing what I need.