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- 3672 total / 0 in 2013
Just having fun and keeping fit with crossfit and running.
Nik W. did a crossfit workout: WARM-UP 800m, samson ...
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- 0 miles
- 01:10 time
- 0:00 pace
- 0 calories
800m, samson lunges, spidermans, 1-legged squats, regular squats, pushups, some kind of skipping thing, plus we came early and did some extra mobility stuff.
STRENGTH & SKILLS
1a.) High Bar Back Squat: 2 reps @ 75% 1RM of Low Bar Back Squat
Pause at bottom for 3 seconds
rest 60 sec, 2x105, 3x115#
1b.) Push Press: 2 reps 90% 1 RM, rest 60 Sec,
80 - 85 - 90 - 95 - 85#
The back squat felt pretty easy and even knee friendly past parallel. I wasn't a 100% sure what my 1RM push press, so I thought I'd find it today. 95# seems about it, so took it down to 90% in the last set.
3 Muscle-Ups [7 Chin-ups (red band), 7 Dips (blue band)]
10 Front Squats (135/95#) 65#
30 Double Unders [2 rds of attempts, 2 rds 60 singles]
I haven't done CF or any lifting for a week since Murph. I've been walking at least. I'm feeling okay, but I've been so busy in the mornings (when I normally workout), plus stress, 3rd tri, and heat equal bad sleep. I've been bitten hard by the fatigue monster. It was nice to be back at the box.
The chin-ups felt fine the 1st 2 rounds, then weak in the next 2. I felt stronger last week doing 100 pullups.
I went low on the front squat and mostly worked on form. I can clean and squat more, but I haven't done them in a while and at that weight I can squat lower and keep the back straighter.
Double unders suck. I didn't get 1. Plus I felt a little abdomen pulling after a few attempts. Even though singles aren't allowed anymore, I think I have a pretty good excuse to do them.