The 4th Annual Xander Tribute WOD was held at CrossFit Surmount yesterday, and this is the first time that I’ve not completed the workout. I needed a day of rest (both physical and psychological). Today is the anniversary of Xander’s death; thus, I’m very emotional and short-tempered.
Today’s Barbell Club Club session was a welcome relief.
A: Back Squat (2 sec pause Back Squat)
James instructed us to BS 75% of 1RM, but as that is 180 I rounded up to 185#. Rising out of the squat was a challenge each and every rep, but particularly the 3rd rep of each set. I nonetheless enjoyed this, as I love back squatting.
B: Snatch (In 25 mins, warm up SN, 3 sets 3 pos. snatch work)
I don’t think I’ll ever like the snatch. That’s what he said. I worked up to 85#, which for me is a good, challenging weight. High hang and hang are better than below the knee. Full squat snatches, yo.
C1: Single leg squat (With KBs)
C2: Pendlay row
I used 35# KBs for single let squats and 125# for rows. This certainly felt like a metcon. Again, it’s obvious that my left leg is stronger than my right.
Metcon (For Time)
DL 21@135, 18@185, 15@225 12@275
Box Jump 21@20″, 18@24″, 15@30″ 12@36″
Box Jump 21@20″, 18@24″, 15@30″ 12@36″
This was, dare I say, fun! I weighed myself (fully clothed and after having been up for hours and having eaten a full breakfast) and I weigh a whopping 142#. Thus, the first set of deadlifts was almost at bodyweight. I easily completed 21 unbroken reps. I practiced faster box jumps and failed 2 consecutive reps in that I didn’t open my hips. Those were the last reps that I failed. I was the first to begin round of 18. I completed deadlifts in sets of 11, 4, & 3 reps and unbroken box jumps. For the set of 15 deadlifts @ 225 I began to drop the bar at the top of each rep. I completed in sets of 5, with a brief pause to shake out my legs between sets. Whilst completing 15 unbroken box jumps @ 30″ I began to be plagued by self doubt, as it was challenging to jump that high. I thought, “If I’m struggling now, what’s the likelihood that I’ll be able to jump half my height?”
I completed 12 deadlifts @ 275#, i.e, almost twice my bodyweight, 2 at a time. Yup, I grunted loudly. James positioned himself near me as I completed 1st box jump. I think he may have been as surprised as I was when I easily jumped that height, jumped off of the box, and began to complete 1 rep after the other. He said, “You know you don’t have to jump off of the box for he to be considered prescribed. You can step off of the box.” I replied, “It’s easier for me this way.”
And it is. I lose my rhythm if I step off of the box, as 1 foot lands before the other. When I jump off the box I tell myself to immediately jump again, and that cue works for me. Do you know the difference between “cue” and “queue”? I do.
Time = 9:03
That’s pretty f@cking fast.
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