Synergism

Today at CrossFit I barely squeezed out a new five rep PR in Back Squat, and missed a new three rep PR by a mile though I thought I’d gotten in while at the gym. This was followed by a fast jumprope / burpee 10 minutes AMRAP. I warmed-down with a 1.3 mile barefoot run on a treadmill at the YMCA.

A decent sleep, not too interrupted, not disturbed by tossing and turning that I remember. Coffee w/ cream but no breakfast. (I just didn’t feel like it!) Off to the 6:00 am class at CrossFit Asheville.

Warm-Up

Stepping, jumping, skipping. Dislocates and Stretching. Push-Ups (20). Overhead Squats (20). Good mornings w/ kettlebell (10, 15 lbs kb). Pull-ups (10, 2 sets of 5; these felt stronger!) It should be noted that I only did 5 of the pull-ups prior to the WOD, actually after my first strength set. And that I did the rest after the WOD. I want to bump up the pull-up volume to 20 per day. It’s time. It’s also time to increase the number of reps.

Strength: Back Squat

My previous PR for 5 rep back squat was set on Aug 31st at a measly 142 lbs. I barely surpassed that today. So I went into today thinking, let’s blow my previous 5 rep max out of the water. Nothing doing. I did, however, exceed my previous VOLUME substantially.

Result: 10 x 45 / 5 x 135 / 5 x 145 / 3 x 155 (fail on 4) / 5 x 135 / 5 x 145

Volume: 3,715 lbs.

Volume last time I hit back squats: 3,430 lbs.

Analysis: this time round I had an an 8.3% increase in volume together with a 2% increase in my PR. Getting better, but not at the rate I’d like.

My friend Robert Novy-Marx (independent CrossFitter, and genius Financial Gnosiarch) has pointed out that my back squat numbers are really not where they should be, given my front squat numbers and my deadlifts. According to some published standards for Back Squat (Squat), I don’t even rise to the “novice level” in my 1 rm squat. Most reports suggest that front squats are usually done at about 75% of back squats… in which case my back squat is lagging way behind my front squat. My five rep max Back Squat should be more like 190 lbs with a 145 lb. front squat.

The solution is probably that I just need to hit Back Squats more often. This is not optional. I need to talk to Shanna about it. Maybe I can make some of the open gym times on Tuesdays or take one of my days off of metcons and do additional strength work. I think I will do exactly that over the next six weeks.

WOD: “Synergy”

As many rounds as possible in 10 minutes:
75 jump rope revolutions (really 25 double unders Rx’d)
13 burpees

Result: 5 rounds, and 59 jump rope revolutions.

Warm-Down: Barefoot Treadmill Running

Result: Time: 12:15; speed: 6.5 mph (9.2 min/mile); distance: 1.3; calories: 179.

Anybody else ever try running on a treadmill in bare feet? It gets hot, and scratchy. It rubs odd parts of the foot, in unexpected ways. It’s not something I can do every time I run, that’s for sure!