Back to it after 3 days off and LASIK. Its funny, when you can workout, you want a rest day, when you can't, you just want to be at the box!
CrossFit Invictus 11-10-14
Strength
Back Squats
225# x 6
245# x 4
26# x 2
275 x 2
285 x 1
285 x 1
225# x 6
245# x 4
26# x 2
275 x 2
285 x 1
285 x 1
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Tall Jerks
This is a very interesting lift, I did these last week but they felt quicker and much better today. This really helps focus on foot work and speed under the bar. Which, even after only 2 days I feel like Im getting much better.
Bar starts on your head/forehead, raise up on to your toes, from there drop quickly and powerfully into the split, receiving the bar locked out over head.
3 sets of 3 @ 95#
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Split Jerks
160 x 3
165 x 3
165 x 3
180 x 3
185 x 2
185 x 2
190 x 2
195 x 2
195 x 2
My jerks have not been feeling good at all, but the felt crisp and sharp today. I am working on adjusting/ improving my jerk technique. I have been dipping too far (I think) and not dropping deep enough. So this is my attempt to change that.
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WOD
10-8-6-4-2 Thrusters 135#
5-4-3-2-1 Muscle ups
5-4-3-2-1 Muscle ups
7:32 RX
Usually, when I see 135# thurstes I get intimidated, really intimidated. So much so that I usually try to avoid them or at the least scale. But after the Thruster WOD from last week I feel a lot better about them. Knowing I got through 25 of them was a big boost of confidence.
So, going in to them today I tried not to focus on how heavy or hard they would be, but just the fact that I was getting stronger and they were not going to be my nemesis any more!
So, going in to them today I tried not to focus on how heavy or hard they would be, but just the fact that I was getting stronger and they were not going to be my nemesis any more!
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Post WOD cash out
1 x max double unders
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3x
10 GHD Sit ups
15 back extensions
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Max effort 500m row - 1:39
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