Happy New Year

After taking three weeks off of CrossFit and two weeks off of lifting I can sincerely say: “oh yeah, CrossFit is freaking HARD.” LOL.

Today’s WOD at CFA was Pull & Squat. Strength was Power Clean.

Power Clean

Rx’d: 5-7 sets of 3.
3×45
3×115
3×135
3×145
3×155 (+10 lb PR)
1×165 (f on 2) (-5 from PR)
1×165 (f on 2)
fx165
2×155 (f on 3)

I didn’t know when I was doing 3 x 155 that it would be a PR, let alone a +10 PR. It has been almost a year since I set my previous 3 rep PR so, this can be a kind of year on year measure of progress.

Pull and Squat

Alternating up and down ladders, 10 sets, 110 reps:
10-9-8…2-1 x Pull Up alternating with
1-2-3…9-10 x Front Squat

I used 95 lbs. I did all the squats in continuous sets.

For the pull ups I did unassisted kipping pull ups for the first two sets, then switched to a red band and concentrated on bringing my nipples to the bar with the kip. I did not do continuous sets of pull ups and did no set more than 5 reps. I rested at will between sets.

Result: 14:00

I didn’t push myself in extremis. One reason was I started out sore as hell, and another was I came in with about four hours of sleep. Not an ideal situation. So I had my considerations. Nevertheless, the workout also exposed my weaknesses. From this WOD I learned that my pull ups just aren’t where they should be.

After two years of regular CrossFit workouts you’d think they should be better. One reason they are not is probably just poor discipline on my part. But another reason is probably that I am building on such a poor foundation… I didn’t start trying to master pull-ups until I was over 40 years old. I think that the over 40 set has great success in CrossFit with fat loss, reconditioning, and gaining in mobility and strength, but less success in building significant muscle mass. That’s not to say that one can’t acquire significant capacity in a previously untrained movement (like deadhang or kipping pull-ups) after 40, but that pull-up training will have to be more consistent, intense, and deliberate than it has been for me.

I am already experiencing significant soreness from this session. But think… I am going to be really sore after tomorrow’s workout! I should do some mobility work.

It’s a new year and time to run some numbers and evaluate where I’ve been and where I’m going. But I’m so swamped at work right now… a lot of the detailed planning and evaluation is going to have to go on in my head. I hope to share some of my thoughts and goals and ideas about getting there; when I have some good stuff and some numbers I’ll share them. General ideas about my goals for 2011: stay lean and get leaner; get strong and build muscle; spend as much time as possible moving more and heavier weights than I’ve ever lifted; get as mobile and flexible as I can; heal up my left foot and run a true barefoot 10k in under 7:30 miles; get 10 unassisted dead hang pull ups.