Monday:
ASWOD
Squat 3x5 @ 290 lbs. <--- still feels good
Press 3x5 @ 127.5 lbs.
Conditioning: did 3 rounds of 2 front squats at 205 lb. and some rope pull ups
Friday:
ASWOD
Bench Press 3x5 @ 190 lbs. <---feels good
Power Clean 5x3 @ 190 lbs.
Strict Chin Ups 3 x max reps (14, 11, 8)
Accessory work: 55 lb. curlz 3x10
On Saturday I went with Robin to a Crossfit Diesel class in Columbia, Maryland. Robin signed a six month contract with them and has been going about 3x per week, which I'm pretty excited about because it's something we can do together. Since it was my first class, I was able to walk-in for free. I was curious to see this gym since it's also where the powerlifting meet in April is being held. The wod was 3 rounds of 30 toes to bar, 20 pistols, and 10 thrusters at 155 lb.
The coach (Evan) told us the best time in the early class was 11 minutes so to scale accordingly to get a time around that. Since nobody in the class did real toes to bars, I switched halfway through the workout from toes to bars to leg raises, and then eventually to just normal situps. For pistols, I did full range of motion while holding onto the pullup rig. Finally, I scaled thrusters to 115 lbs. I finished with a time of 12:53. The other two guys in the class finished with 9 minutes and 12 minutes, but used 75 lbs and 95 lbs. on thrusters, respectively, and who knows how they scaled their pistols and toes to bar. The after party was practicing handstands, in which I was easily the best male. I was pretty sore from this workout (quads, lower back, and abs) until yesterday. Overall, I thought it was an awesome gym setup (in a warehouse) and the coaching was pretty good. Definitely looking forward to going back here. I'll probably try to do the Open wods here, too.
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