CrossFit, Running, My Quest For Super Health Week 13

This week as the past couple had a lot less workouts than I would have liked. The week coming up has kids at home on spring break and should prove challenging finding windows to workout in. I pledge to do my best.

Monday

Rested. Wasn’t feeling well

Tuesday

Deadlifts
3×3
5×10

21,15,9
Handstand pushups
Dips
Pushups

Deadlifts felt great especially after 2 weeks off. 225, 285, 305(PR). I had never tried anything over 300lbs and today lifted 305 for 3 reps. I’m not saying that it was light but I was happy with the lift. The 5 sets of 10 were all at 155lbs.

I had to modify the WOD. I’m not able to do handstand pushups (actually haven’t tried). So I subbed elevated pushups. I put my feet on a weight bench. When I got to the normal pushups on the first round, I realized that I wasn’t going to be able to do them. Too much hitting my triceps all at once. So, I just dumped the normal pushups completely. Even then the dips were very hard, I started with 35lbs of assistance weight and moved clear up to 54lbs on the 2nd and 3rd sets. I still had to pause half way through the sets to be able to finish. This was my first attempt at elevated pushups. Totally different but fun… in a sick sort of way.

Wednesday

Tabata Run

8 rounds at 12 degree incline
20 secs run, 10 sec rest

Ran at 6 on the treadmill. First time I got through the workout without having to rest more than the 10 seconds. A very hard workout for me, but I felt good to complete it.

Thursday

Rest

Friday

Unplanned rest day

Saturday

Squats
3 x 3
5 x10

WOD

3 rounds
500 m row
15 kettlebell swings 1.5 pood
10 pullups

Squat weights, 185, 205, 205. Weight felt much heavier than I expected and I had to work very hard to stabilize my back. Even more arms and and chest were shaking when lifting the weights. That’s what I get for sitting in a chair for most of the day. Second round of squats were 115, 95, 95, 95, 95. Dropped back to 95 to make sure that I was getting full extension at the bottom of the squats, essentially butt to heels.

The WOD was hard as expected. The rows will get you breathing hard and then immediately throw you into the kettlebell swings that make you want to beg for more oxygen. The pullups almost seem like a break by the time you get to that station. Still using about 54lbs of assistance weight on pullups. Need to start working on pullups directly. Probably attack them through negatives, jumping pullups etc.

Sunday

Another unplanned rest day