My shoulders and upper back were a little tight this morning and my right ass cheek still has a twitch if I move in just the right position. Spent a lot of time yesterday taking care of my hands. They still sting like a bitch if touched in the right way. Today was test day at CrossFit Full Strength.
Warm-up
90s – 60s – 30s
- DUs
- Sit-ups
I think I’m getting worse at DUs, not better. I couldn’t even string a couple together. Doesn’t help that I had to hold the handles differently, but that’s no excuse.
Strength
Front Squat: 1RM Test
- 5 Reps at 50% of goal
- 3 Reps at 75%
- 1 Rep at 80%
- 1 Rep at 85-90%
- 1RM (do a 6th set if this was easy enough)
Whenever we get to tests like these, I still have no clue what to shoot for. Luckily I match up pretty well with one of the other guys, Greg, that comes to the same classes I do. We usually share a rack and do similar weights. The most I’ve done on the front squat was 145# four times, so I was thinking 180ish in the back of my mind. Started off with 95# for 5 reps, then jumped up to 145# for 3 reps and 175# for one rep. The 175# felt easy and I was already near to my clueless goal, so I kept going with the flow. We added 10s on each side to get up to 195# and it was still pretty easy. For the final set at 1RM we used 215#. It was a bit of a struggle in the middle, but I kept pushing and got the weight up. Booyah! I love this stuff.
WOD
Work Capacity Test
4 Sets
- 30s Row
- 30s Rest
I was able to stay consistent with each set, rowing 151m, 152m, 150m, and 145m for a total of 598m. The rowing was a little tough on the hands as I could feel it touching the bare skin. I stopped at the store for some athletic tape and cushion tape so I can wrap them up a bit for tomorrow.
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