Sine Qua NonGreat change isn't measured in moments, but in the sum of their effects. By what measure will I live to? |
i enjoy laying about on the floor on thursdays, going on adventures with matt, and keeping my life to a low roar.
but lately, i can be found practising yoga, writing code, climbing, studying, blogging, stuffing my face, training, or smiling to myself deep in thought.
"CrossFit Total"
Back squat, 1 RM @ 150 (160 PR)
Press, 1 RM @ 95 (same as PR)
Deadlift, 1RM @ 245 (same as PR)
Power snatches 5-3-1+ (70%/80%/90%) @ 73-83-93(4)
Metcon 3 rounds @ 6:11
Overhead Squat 5-3-1+ @ 67.5%/76.5%/85.5% I enjoyed working on depth and control with Jos and Coach Alex "The Assassin" Nenney: 35-45-55-65
I went a little off the program today because OHS is something I do not do well ... at all. So I did the weight as RX'd (yes, I'm that weak on the OHS!) but did more reps at the lighter stages to get depth and foot/hand placement right. A lot of this seems to be a balance and extension strength thing for me, so it felt good to work on rep after rep. Everyone seems to have movements that are very natural for them and some that don't.
I've decided not to get too hung up on what I can't do and focus on improving on whatever I can do. Today, I worked on improving my depth and control towards the bottom of my squat... tomorrow (or the next time), I'll throw more weight on. I just have a feeling that if I try to blast off a lot of weight without getting the right movement in, I'll defeat the whole purpose of it.
Snatches, power cleans, thrusters, front squats, or jerks feel more natural to me because the movements are similar to how I might lift ice blocks, backpacks, or anything we'd be managing on a climb. I can also leverage core strength the same way as I do for yoga ... so once I got more familiar with these lifts, it felt more comfortable throwing more weight on... I suppose the goal is to do the same with these new movements.
Metabolic conditioning: 5K run
A steady 27:52 if I remember correctly. An improvement given that my time was about the same prior to getting sick, my knees weren't sore at all (THANK YOU, Coach Bryce!), and I had enough juice to hit the climber for 15 min when I got home.
No access to rower and matt worked late. So today's makeup WOD from Tuesday... I ran 5 1k intervals with :90 in between instead of the 5k partner row ... 27:19 with a declining pace that started with 5:20 and incrementally declined to a painful 6:08. Tough but definitely an improvement. Those :90 rest breaks really make a difference in recovery
Mid-Meal
- 1/2c mixed nuts
- 2 turkey jerky sticks (3oz)
- cherry lara bar
- 1/4c mixed seeds
- 4 egg omelet (3 yolks) with 6oz of turkey breast
- 1c cooked spinach and kale
- 1c blackberries
Dinner
- mixed seeds and nuts
- 6oz turkey
- 1c cooked spinach
Evening snack before bed
- Tablespoon of almond butter
- Turkey jerky stick
Breakfast
Post-WOD
Lunch @ indian food at local family restaurant. Very yummy.
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