Tuesday is usually a relatively easy day. As Jannicka is out of town for a couple of weeks, I’m going to be very, very busy. I coached the 6& 11:45 am WODs that she normally leads, as well as the 7 am Boot Camp and 8:30 WOD.
I love coaching Boot Camp. I truly do.
As Deborah was the only athlete at the 8:30 workout, I joined her for both strength and conditioning. I promised myself that I would always work out with a lone athlete. I stick to my promises, yo.
Strength
Sumo dead-lift
Establish baseline 1RM
I succeeded at 335 and failed at 345, my current dead-lift 1RM. I should’ve attempted 340 or even 345 a second or, if need be, third time. If I’m going to go much heavier than 135 I’ll need to use mixed grip.
Uhm, yeah, so like there was no way that I was going to complete yesterday’s meton again. Well, at least not as prescribed.
Conditioning
2 rounds for time; 1-minute rest between rounds
1, 2, 3…8, 9, 10
Wall ball Medicine ball cleans (20# medicine ball)
Slam balls Jumping weighted air squats (30# slam ball)
Shuttle runs (25′)
Uhm, yeah, so like medicine ball cleans and weighted air squats were much more difficult than wall ball shots and slam balls. Legs. Yes, I know how to use them.
I completed the first round in 4:50 and the entire metcon in 10:26; thus the second round was 14 seconds faster than first. I really had to push hard to do so. I completed all rounds unbroken, and that in and of itself was a psychological challenge.
I tried to keep an eye on Deborah. I’ll admit that I didn’t always do a very good job of doing so. As I’ve said before, if there’s one person I can trust, it’s Deborah.
Although this workout did involve counting…
I jokingly asked if any of the 11:45ers wanted to stay and work out with me. I was hoping Alexus would say yes. She’s my favorite. Joshua did, although I honestly thought he was kidding. It’s nice working out with another athlete! Thanks, Joshua!
CFG Open 12.3
Complete as many rounds and reps as possible in 18 minutes:
15 box jumps (24/20)
12 push presses (115/75)
9 toes to bar
Score = number of reps
I had not completed this workout during the 2012 CrossFit Games Open, so I was anxious (but not excited) to give it a try.
I warmed up the clean and press with 75 and then 95#. Ninety-five pounds felt heavy. I seriously considered scaling but instead put metal 10# plates on the ends of the bar, you know, so that I could scale if needed.
I had no idea how this was going to go, so I set a goal to complete unbroken box jumps and toes to bar. I missed a box jump. I didn’t, however, injure myself, so there’s that. All rounds of toes to bar were unbroken.
I can complete box jumps and toes to bar amazingly fast. I can’t complete push presses all that fast, particularly since 115# is over 70% of 1RM and over 80% of my body weight.
Given my recent focus on improving form for push presses, I was absolutely delighted with my performance. I completed as many as 8 unbroken reps, albeit that was the first round. I began each round with no less than 4 unbroken reps, and that was the very last complete round. I missed the very last rep of the sixth round, as I attempted 2 unbroken reps and was by that time absolutely exhausted.
I completed 6 rounds + 15 box jumps & 3 push presses for a total of 234 reps.
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