Felt great after two days of rest and relaxation. My nutrition was on point over the weekend which was also a good feeling. Woke up not feeling gross or slow or anything and got to the gym early to stretch, then punish the white board. Two-a-day today.
Focus: Strict press, working up to heavy set of 3
1x5 - 60 Kg (132.3#)
1x5 - 70 Kg (154.3#)
1x3 - 80 Kg (176.4#)
1x3 - 87 Kg (191.8#)
New PR for a set of 3, my old PR was 83 Kg so this is a pretty big jump. My 1RM for strict press is 91 Kg and I'm thinking I could blow this away too. I'll try for a new 1RM soon, I also want to figure out what my CrossFit total is.
WOD: AMRAP in 20 minutes of:
5 pull ups (chest to bar)
10 wall balls - 20#/10'
Score/Time: 23 full rounds + 3 pull ups
Calories burned (focus & WOD): 711
Top score in the gym by 2+ rounds so I'm feeling pretty good about that. The chest to bar reps killed me towards the end. Dave was watching me close and called out when I had to re-do a rep. Which started to suck pretty bad towards the end.
When I didn't get all the way chest to bar and had to re-do a rep, it screwed up my rhythm and was just hard overall. Having to pull that much more to get chest to bar when you've already done about 100 pull ups was not fun.
The wall balls were typical wall balls. Just stay in there and grind them out. It was only 10 at a time so it wasn't too bad. Started sucking wind at the very end though.
My legs, shoulders and lats are smoked. In total, 118 pull ups (only counting chest to bar reps) and 230 wall balls. It's crazy what the body is capable of when you push yourself.
Sugar Cookies with Royal Icing
6 days ago
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