Sup brohans. Robin started taking crossfit classes in columbia, md on her own a couple days a week; she's been to a couple different crossfit gyms and seems to have found a coach that she likes. I'm considering buying 10 classes at CF Silver Spring so I can do the open there next year. Also, Ricci and I are going to a 70sbig seminar in Annandale, VA on Jan. 5/6. That's going to be awesome...
Here's where I'm at.
Monday ASWOD
Squat 3x5 at 230 lb. (added 5 lb to last workout)
Felt good at this weight.
DWOD
10...1 reps of Bench Press at body weight (subbed dynamic pushups)
Supine Ring Pullups
Didn't time this...dynamic pushups got hard fast.
Tuesday ASWOD
Deadlift 5 RM at 275 lb. (add 10 lb. to last workout)
...this was the strongest i've felt on deadlifts
DWOD
Complete 3 rounds 1 Muscle clean to push press...2 muscle clean to 2 push press...ladder until you can't complete the progression. Once fail, rest 3-4 minutes and adjust weight and try to beat your previous rounds.
did 95 lbs., 100, then 105 lbs. Got up to 4 MCs and 4 PPs on each poundage. Basically I pushed until it burned and then from there tried to finish whatever round I was on.
I'm four days away from completing 2 full months of CFFB programming.
My numbers starting out were:
Squat at 165 lbs.
Bench 145 lbs.
Deadlift at 205 lbs.
Press at 95 lbs.
Clean at 140 lbs.
Right now my numbers are:
Squat at 230 lbs.
Deadlift at 275 lbs.
Bench at 165 lbs.
Press at 110 lbs.
Clean at 160 lbs.
Everything feels good. I probably could've increased press by 5 lbs. instead of 2.5, but slow and steady won't hurt me in the long run. Can't wait to see where I am in another 2 months.
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