I’ve had a couple extra days off CrossFit because it iced and iced with a wee bit of snow on Sunday night which meant I was going nowhere on Monday and I spent more than 3 hours chipping ice off the driveway for my workout on Tuesday (and 2 hours at MMA!). So this was my first CF workout of the week.
Today we had back squats for the MOD:
2×3 @ 90%
2×2 @ 95%
Warm-up:
5×95#
5×135#
5×165#
3×185#
2×3 @ 200#
2×2 @ 210#
I had Laura stand behind me to rescue my chest if it dipped too low while squatting, but I was fine the whole time. That’s not to say I didn’t struggle with maintaining my midline, but I didn’t need any help. I know part of the problem with my struggle at heavier weights is the slow speed with which I drop into the hole. I need to work on that confidence! But, it’s because I haven’t gotten under 200+ lbs. in MANY, MANY months. So today was good.
Then the workout
10 HSPU
30 DL (95#)
20 HSPU
20 DL (135#)
30 HSPU
10 DL (155#)
I used one abmat for my HSPU and did not kip at all. I don’t care that it isn’t RX, I think I get a lot “more” out of strict HSPU vs. kipping which is mostly a struggle with balance and is not strengthening my shoulders at all, like I get out of strict, even with 1 abmat. Maybe someday I will get down to even with the floor. The deadlift was easy by comparison. My time was 8:29.
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