Fran – what a way to kick off the New Year! Pat Sherwood, you are not a nice man.
Truth be told, I was looking forward to this one, and I felt good going in. My strategy was to take 3-5 deep breaths between each section of thrusters and pull-ups.
21-15-9 reps for time of:
Finished in 3:50. Ultimately, I rested too long in between exercises. All of the thrusters were unbroken. The only time I broke was 10/5 on the set of 15 pull-ups. Next time, I should skip the breath thing and just go for it. I could get sub-3:30. I swear.
For some accessory work, I did a 10-min alternating EMOM:
Min 1: 2 L-Sit Strict Muscle-ups (Low Rings)
Min 2: 2 Strict Handstand Push-ups
The muscle-ups felt great today! Shot a video. This is the first time I got the hang of these from the low ring position.
I had tested this one a few weeks back and finished in 14:23. This time, I finished in 13:43 for a nice :40 PR. The only thing that changed was the decrease in transition time. I didn’t rest at all before picking the bar back up. Bike was a pretty consistent :55 to 1:00 each round.
Headed into the gym for some heavy deadlifting. Ordered some bumpers yesterday though so I’ll be able to deadlift from home if I’d like moving forward. Still great to see everyone though! Who doesn’t like picking up heavy weight on a Friday?
Felt pretty solid at 375#. No hiccups really. I’m not sure I could’ve squeezed out a 5th though.
1, 2, 3….10 reps for time of:
Deadlift 40% of 1RM (165#)
Went unbroken and finished in 4:18. Grip was challenging!
Headed into the 11:30AM class today for some strict pressing. My calves are feeling pretty sore from yesterday’s running and double unders. Compound that with a lack of sleep due to kids, and I wasn’t feeling 100% today.
1+@125 (Got 3 reps)
Felt good on the strict press actually. I probably could’ve eeked out maybe 1 more rep if I really pushed it. Got soft in the legs and stopped at 3.
3 rounds for time:
15 Cal Bike
15 Push Jerks (115#)
9 C2B Pull-ups
This felt like a classic CrossFit triplet. I originally wrote it with 20 cal row, but I did bike because I was in the side room. The push jerks were originally set to be at your strict press 1RM, but that was too heavy for me so I scaled to 115#.
I went 9/6 on the first two sets and then 6/5/4 on the last set. C2B pull-ups felt great, and I went unbroken pretty easily. Used the bike mostly as a recovery between efforts. Final time was 9:57.
Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!
50-40-30-20-10 reps for time of:
400m Run after each set
I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!
Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!