Five by Four at Thirty Five Degrees

Rough, fitful sleep, but a decent duration to it. 1 block breakfast. And off to the 6:00 am class at CFA. Cold at the gym.

Warm-Up

Jumping jacks (my own decision), agility ladder, stretching, push-ups (15), sit-ups (15), overhead squats (20), pull-ups (10, dead hang, sets of 1, 2, 4, 3). Then extra stretching and rolling.

Strength: Back Squat

Decided to work on the 3 rep max today. Previous 3 RM of 175 lbs was set in March, 2009. I did not beat that PR today.

Result: 10 x 45 lbs / 3 x 135 lbs / 3 x 145 lbs / 3 x 155 lbs / 3 x 165 lbs / 2 x 170 lbs (fail on 3rd).

Comment: back at that time in March I weighed about 201 lbs. 175 lbs was 87% of my body weight. Today I weighed 176 lbs, and 165 lbs was 93% of my body weight. That’s about the only thing I can say about this apparent failure to progress in my back squat. It IS progress, in terms of percent of body weight. Oh, that, and I should say today didn’t have the full hour to pursue a new max, because these days we combine strength sets with Met-Con WODs. Finally, let me tell you, my FORM is stellar compared to where I was back in March.

WOD: “Inclement Weather”

As many rounds as possible in 14 minutes of:
400m run
50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb DB or KB, W-25lb DB or KB)
7 Hanging toes-to-bar

Results: 35 lbs KB, full toes to bar, 4 rounds & one full additional 400 meters, in 14 minutes exactly.

Loved this WOD, in spite of dark morning run in the 35 degrees Fahrenheit atmosphere.