I felt incredibly weak this morning. Yes, I know why. I must resist the temptation to do the same metcon twice in one day. Lesson learned? Unlikely.
My weakness might also be somewhat caused by this damn blood clot in my nose.
I coached the 8amers. I thank each and every one of you for paying attention from warmup through metcon. If imitation is the greatest form of flattery, then I’m flattered. (Michael Kelley did a similar warmup for the 9:15 and 10:30 sessions.)
I held a headstand for over 2 minutes, and could most certainly have held it longer. I challenge Burt to a headstand contest.
Dynamic Effort Upper
Speed Bench, 9×3 (vary grip), 75%
I didn’t have to share a bench! I pressed 135#. While presses felt much better than in the past, I nonetheless continue to struggle with – and dislike – the bench press. And I don’t care. I really don’t want nipples that point to the ground.
Bent-over Row – up to heavy 5
For whatever reason, I don’t at all struggle with bent-over rows. I did sets @ 95, 135, 155, 165, and 175#. Thus, I can row more than I can press. Huh? This just shouldn’t be the case.
10 Handstand Push-Ups
40 Double Unders
This was a big, hot mess. I tweaked my left shoulder on the very first HSPU, but continued nonetheless. I completed the first round in reps of 6, 4, & 2. I only did 6, 4, and 2 HSPUs the remaining rounds, and did negative hand release pushups for remaining reps.
I mistakenly did 20 pull-ups the first round, completing 15 & 5. Huh? I completed second round (of 10) unbroken, third round in reps of 10 & 5, and last round in reps of 9, 4, & 2.
I’ve lost my ability to do double unders, and it has everything to do with my damn left shoulder, as I now overcompensate and hold my right arm even father away from my body then I’ve done in the past. I also did dus outside, and didn’t realize how windy it was. The most unbroken dus I completed was a measly 21. Huh?
Big. Hot. Mess.
Hook Grip Dead-lifts
I can’t recall ever having done hook grip dead-lifts, so I was anxious to try. I was surprised by just how different a feeling it was. I did warmup sets, and then singles @ 205, 225, 275, 305, and 315#. I failed at 325, and wasn’t the least bit disappointed. I am not at all used to the hook grip for dead-lifts (although certainly comfortable with hook grips for cleans, snatches, and overhead squats), and have gotten perhaps too used to using a mixed grip for all dead-lifts above 275#.
I then completed the Community WOD as the 10:30ers did the metcon.
Every minute on the minute for 15 minutes
5, 6, 7, 8, & 9 pull-ups until minute 5
10, 11, 12, 13, & 14 pull-ups minutes 5 through 9
15, 16, 17, 18, & 19 jumping air squats for remaining time
This was quite fun, and I even did a bonus round of 20 additional jumping air squats. That’s a total of 35 pull-ups, 60 pushups, and 105 jumping air squats. I completed all rounds unbroken.
Uhm, I did 95 pull-ups today. That may be too many. Uhm, I did 100 pushups (including HSPUs) today. That may be too many.
My new BFF, Matthew, attended the Community WOD, as this was the highlight of my day week month year.
A group of us had lunch at Bass Lake Ale House. I couldn’t quite remember the name; thus, the title of this blog.
I will be coaching the 5:30 and 6:30pm sessions at CrossFit Invoke this coming Friday. Will I see some of you there? Will I? Will I?
Tags: hook grip dead-lift 1RM