3 Rounds Not for Time:
5 Man Makers (25)
10 T2B
NOTES: The man makers were fine, and the toes to bar felt great. I was just thinking this morning that I hadn't done this in awhile, and then I looked on my programming and there they were! Andy is so smart.
Back Squat
20 x 180
REPS: 20!!
NOTES: I FINALLY got my 20 reps at 180. Thank goodness. One of the coaches at CFBN told me how to breathe through the reps and take my time. I think that really helped a lot. Before, I was banging out like 10 reps, and then I would get really out of breath and couldn't get my heart rate back down. Once again, I felt these lifts more in my back and not my legs. This is definitely a mental game.
Push Press
Find 5RM
5 x 125
5 x 135
5 x 145 (fail - 4 reps)
NOTES: These felt pretty strong. I think I need to work on keeping my chest and my elbows up in my dip. I just couldn't lock out that last rep at 145. My 3RM is 150 and my 1RM is 160. I have no idea what percentages I should be hitting for each of these reps.
JT
21-15-9
HSPU
Ring Dip
Push Up
TIME: 7:31
NOTES: I severely underestimated how back JT would burn my shoulders/triceps! I'm pretty proficient in both HSPU and Ring Dips, and I was struggling hard on the round of 15. Also, I assumed that the push ups would be a nice easy rest...WRONG. I could barely string 3 push ups together at the end. It was pretty pathetic. But, that's all this WOD is about. Testing your shoulders and arms. I just really wasn't except to hurt that bad after only about a minute in. I did all my 21 HSPU unbroken. Broke my ring dips into sets of 5. And, who knows what I did on my push ups. The rest of the time I did either sets of 5 or 3 on every movement. I'm not proud of it, but I think I actually did a 'set' of 1 during my push ups. Embarrassing!
4 x 20 Hollow Rocks
Today I dropped in at CrossFit Bloomington-Normal. I met some great coaches and some great people. They have a really nice set up with essentially three different gym spaces: CrossFit room, Olympic lifting room, and an 'athlete training center'.
I was very impressed with their weight training focus.
They have a Oly Lifting Club and a Power Lifting Club that are run by very knowledgeable coaches. I think I'm going to drop in on a few of their Oly classes in the up coming weeks. I would love the opportunity to work one-on-one with a lifting coach.
It's always exciting to get a new perspective on training, see a new gym, and workout with a new group of people.
I will definitely be back.
I'm lucky that Bloomington has three great CrossFit gyms. They all
Cheers to official transcripts!
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