Thrusters and Siete

Good workout this morning. I smashed through my previous 5 rep PR in Thrusters (105) with two sets of 120 x 5, and also managed a semi-respectable time in the Met-Con WOD “Siete,” consisting of ring dips and burpees. Today is also the beginning of a 28 hour fast.

At this first workout of a “resting” week, I was also feeling well rested from two days in a row of rest. So I worked hard. But last night I had a terrible sleep, absolutely terrible. Nevertheless I headed off to work out. Gotta stick with the plan. A one block breakfast, and the CrossFit Asheville 6:00 am class.

Warm-Up

Jumping, skipping, etc. Stretching. Push-ups (20). Overhead Squats (20). Sit-ups (20). Pull-ups (about 8; I forgot to finish them). Kettlebell Good-Mornings (10, w/ 25 lbs).

Strength: Thrusters

Result: 5 x 45 / 5 x 75 / 5 x 95 / 5 x 115 / 5 x 120 (pr) / 5 x 120.

Volume: 2,805 lbs.

Analysis: I smashed through my previous PR of 105 lbs, set nearly two months ago on Sep. 18th. Such a large gain is about developing skill and confidence in these lifts, as much as it is about developing strength. I think. Or I am just getting strong.

Met-Con: “Siete”

7 rounds for time of: 7 ring dips and 7 burpees.

Result: Time: 9:27, purple band on dips.

A WOD like this pays you back if you work hard. And I worked hard, and went as fast as I can. The first two rounds were very speedy. But those damn ring dips slowed me down. Even with the purple band as an assist on the dips, by the final rounds I was struggling to complete 3 reps in a row.

Analysis: I think it is fast becoming unacceptable that I have such pronounced weaknesses in the various gymnastics/calisthenic exercises, such as ring dips and pull-ups. I need to do more of both, and work on the grandaddy and king of them all, the muscle up. And work on them until I get them.

28 Hour Fast

In one hour and 11 minutes, I will begin a 28 hour fast. I will drink only a simple tea of ginger and lemon with cayenne and maple syrup (similar to the “master cleanse” formula), with a total of no more than 2 tbsp. of maple syrup during the entire period. I will also refrain from using my computer or the internet during this period, and will not watch television. I will concentrate on being present to my family, and use the extra time to read and meditate. Tomorrow night I will post reflections on what this fast is like.