My neck and upper back are a little sore from the back tuck spill I took yesterday. Chest a bit sore from bench pressing last night too. Feeling kind of refreshed after taking a couple of days off from CrossFit though. Went in to the 5:30pm class.
Warm-up
4 Rounds
- 15s Jumping Jacks
- 15s Air Squats
- 15s Mountain Climbers
- 15s Jump Squats
Strength
1RM Back Squat
I was pretty excited for this since I haven’t done it since March. It was 235# back then. A couple of weeks ago I did 255# on 14″ box squats so was confident I could smash that today. Mission accomplished.
- 8 @ 135#
- 5 @ 185#
- 1 @ 225#
- 1 @ 255#
- 1 @ 275#
- 1 @ 285#
WOD
100 Back Squats at 40% of 1RM (115#)
* Each time you drop the bar add 10 more reps.
I dropped the bar after 62 reps because my left hand was going numb. I was holding the bar with my arms wrapped around it and resting on the plates. I think I cut off blood flood or a nerve was pinched. My hand is actually still tingling. I dropped the bar again after my 90th rep. So that put me at needing 120 reps in total. I got the last 30 without dropping the bar to finish them off. Total time was 10:52 for 120 reps.
I’ve never felt like I was going to pass out during a WOD until this one. I think it was probably because of holding the bar on my back for so long it was restricting blood flow up or something. Not the greatest feeling, but a hell of a WOD to finish.
Finisher
50-40-30-20-10
- Russian Twists (35# KB)
- AbMat Sit-ups
Another first was feeling like I was going to throw up while doing sit-ups. You don’t think about how much your abs have to work to do those heavy back squats and then 120 more back squats. Great way to finish though.
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