Press, Christine

1. Work up to 1RM Press
2. 5x3 @ 90% 1RM
3. Crossfit Benchmark Workout: Christine
3 rounds for time:
Row 500m
12 deadlifts @ bodyweight
21 box jumps (20")
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1. 125. Tied PR. Still not making much progress on the press, but at least 125 went up fairly easy this time. The top half of my press is my limiting factor, I don't have any problem getting the weight up to my nose or higher, but that's my sticking point. This definitely has carry-over to HSPU, as the bottom portion is my limiting factor there. Might work some top half presses in the future, or stick with HSPU
2. 5x3 @ 110#. Not too bad, the last set was pretty heavy
3. Time: 8:26. Really pleased about this time. Goal going in was under 9 minutes. I focused on maintaining strong, slow strokes on the rower which allowed me to catch my breath and recover for the deadlifts and box jumps. The first 500 was 1:52, and I think the others were also under 2:00

DL/Lunges, assorted skill work

early afternoon

Work up to 1rm Deadlift

95x5, 135x5, 185x3, 225x3, 275x3, 315, 365, 385 (f), 365

5 sets of 3x315 DL, 20 weighted lunges (36#)

Didn't feel too strong on the deadlifts today. 365 went up somewhat easy, form felt pretty good. But 385 didn't even move off the ground. I didn't want to push it too hard so once I felt my back start to go I didn't pull anymore. Overall not too bad

evening

Assorted Skill Work

Max burpees - 1 minute: 27

Max l-pullups: 12

Work up to 1rm front squat: 95x5, 135x3, 155x3, 185, 205, 225, 245 (f), 235 (f)

Max # push press (95#): 30

500m Row for time: 1:34.5

Pretty good session overall. I'd like to get 30 burpees eventually, and I think I could if I hadn't eaten right before...they were literally BURPees. Tied my PR on the front squat, and might have gone higher but I started losing my back stability at the higher weights, probably due to the deadlifts. I've got to check but I think this is close to my PR on the 500m row, I made the mistake of slowing up at the end thinking my stroke was going to carry me through the end, which might have cost me a little time, and I was definitely less tired this time than after my last 500, which is good. I was definitely going at a lower stroke rate, and concentrating on stronger pulls.

Row/Run II

early afternoon

3 rounds for time:

Row 500m

Run 400m

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Time: 10:49. Much better than earlier. The runs felt stronger, and I did the rowing on a running clock which probably saved a little time.

Row/Run

morning

3 rounds for time:

Row 500m

Run 400m

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Time: 11:23. Rowing splits were 1:51.7, 1:52.0, 1:53.6. Not sure about the runs. Could have gone faster, but I had to reset the rower in between. I'm going to do this again later and try for sub-11

Pistols, BS, 500m row

Pistols: 10x each leg
Back Squat: 45 x 5, 95 x 5, 135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1
500m row for time: 1:33.8
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Fairly random workout today. Didn't have a set workout so we did some benchmark work. The pistols were fairly easy, didn't max out just wanted to see if I could do 10 each leg. I wasn't too disappointed with the back squat. It's not close to my max of 285 from when I was doing my SS workouts, but between this and the deadlifts earlier in the week it showed me that I need to implement more strength based workouts. I've kind of gone all or nothing since finishing SS, and it's definitely hurt my maximum strength. Need to work on finding more of a happy medium between pure Crossfit WODs and strength focused workouts.

The row felt great. I didn't initially plan on doing this, but got talked into it. I didn't think I was going to get anywhere close to this time, especially after the squats. Legs felt good going in, and I feel like I held a pretty good pace. The max I saw on the monitor was a 1:26/500m, which is a PR as far as that goes. I held right around a 40 stroke/min rate, which isn't ideal for a longer distance, but for a sprint I didn't feel bad about it. Immediately after I got done though I was absolutely shot though, pretty much collapsed off the rower.