Day: August 13, 2013

5/3/1 Cycle 2

Walked 18 holes yesterday and recovered from the Sweat & Steel team competition at CrossFit Deviate on Sunday. In at 10am this morning. First day back in the box after the week in Vancouver to deload. Was really looking forward to lifting today.

Warm-up

Did a 450m run and not much else.

Strength

Back Squats – 5/3/1 Cycle 2 Week 1

  • 5 @ 120# (40% of training max – warm)
  • 5 @ 150# (50% – warm)
  • 3 @ 180# (60% – warm)
  • 5 @ 195# (65#)
  • 5 @ 225# (75%)
  • 5+ @ 255# (85%)

I wasn’t feeling that great during the last set and started to get to the “dark place” way too early. Felt my left side lagging behind on some of the reps. Managed to knock out 9 before I had to dump the bar on the 10th. Disappointing because in week one of the first cycle I did 12 at 250#. I seem to be going backwards with my squat since that week. I figured I’d be able to hit it hard after not squatting for a week. Maybe the pistols from the competition had me fatigued or maybe I’m not using the bounce enough. Something is definitely whacked!

Olympic Lifting

I warmed up with about 5 minutes of snatch position work with 45# on the training bar.

3:00 EMOM

  • 3 Snatches (95#)

3:00 Rest

3:00 EMOM

  • 2 Snatches (115#)

3:00 Rest

3:00 EMOM

  • 1 Snatches (125#)

Last time I did 5 minutes of the first two and was hitting good positions, so stepped it up a notch and tried 125# today. Felt pretty solid. I’m going to continue building up slow each session like this to make sure I’m really enforcing the change. Next thing I need to work on is not throwing my head back so violently. I tried to stay focused on a spot on the wall today during some reps and it actually felt better overall. All reps were squat snatches.

WOD

8 Rounds

  • 30s Row
  • 30s Rest

I tried to really push my pace and was able to stay very consistent, within 10 meters for every interval. Stroke rate seems too high though.

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I actually felt a little out of sorts today. Not sure why with a light week and then a rest day yesterday.

Later at night I loaded up the sled with a total of 160# and went for a walk in the neighborhood. It was 0.84 miles in 22:23. The streets here are absolutely terrible for dragging a sled around.