I’ve been getting my days confused, and all morning I thought it was Wednesday. I considered not evening going to CrossFit Surmount during the noon hour to work out, as I knew I’d be able to do so this evening.
Uhm, Emily didn’t coach the 11;45 am session, you know, because today isn’t Wednesday, it’s Tuesday. Ha! I coach the session on Tuesdays. I’m glad I didn’t stay home and nap.
I worked out with the 4pm athletes, and it was good.
Establish baseline 1RM
I worked up to 355, and then attempted 375#. Twice. Dammit. I decreased the weight a mere 5# and successfully completed the lift. I new PR by, you guessed it, a mere 5#. I’ll take it! My DL and SDL PRs are now 370#. Uhm, that’s about 265% of my bodyweight. Wow.
500m row or 200 double unders
25/leg mountain climbers
5 wall crawls
25 Abmat sit-ups
or 200 double unders
I had planned on cashing in with a row to warm up, but at the last minute decided to challenge myself by cashing in with double unders. And it didn’t start well. Gah! I struggled with the first 20 or so reps, but then got into a groove and completed as many as 75 unbroken reps.
Completing mountain climbers after double unders was tough, and I completed unbroken reps of 10 & 15 the first round. Huh? What surprised me most about today, though, was that I did all four rounds of wall crawls one at a time, albeit with a very short rest time to shake out shoulders. I completed all rounds of Abmat sit-ups as well as remaining 3 rounds of mountain climbers unbroken. And I climbed that mountain fast!
I rowed 500m in about 1:52, so I was pleased with the row, yo.
Time = 16:44
One thought on “Werkin’ the core”
Congratulations on that deadlift PR! That’s a whole lot of weight.