It’s been somewhat of a grueling week at CFS. I’m pleased that athletes are enjoying the programming — and staying injury-free.
I’m abulous, but even my abdominal muscles were sore after completing GHD sit-ups and strict toes through rings. Therefore I somewhat rested yesterday. What’s that mean, exactly? I didn’t complete any conditioning, but, as Jannicka and Fanny were kind enough to allow me to do so, I joined them for strength.
Strength
Bench press
5 @ 75%, 3 @ 85%, & 1 @ 95% of 1RM
I completed lifts @ 120, 135, & 155#. For whatever reason, bench presses have felt wonderful, and today was no exception. Thanks for spotting me, Jannicka!
I’m somewhat OCD. I spent the morning rearranging the medicine and slam balls and cleaning the box, including scouring the Abmats.
Jannicka and Emily met to complete the barbell challenge. I decided to join them, although I significantly modified the workout.
Conditioning
60 BS
50 push jerk
40 FS
30 push press
20 press
10 OHS
I completed in the reverse order and I lifted a mere 45#. I treated this as a fast metcon and thus set my goal to complete in fewer than 10 minutes and did so in 9:49.
No spoiler altert as the following is not tomorrow’s programmed metcon.
Conditioning
5 RFT
Row 150m
10 unbroken thrusters (65#)
6 unbroken chest to bar pull-ups
Unbroken thrusters and chest to bar pull-ups weren’t a goal, they were a requirement. My only goal was to complete in fewer than 10 minutes and I did so in 9:53.
That. Was. Tough.
Yup, it’ll be included in an upcoming WOD.
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