the hump day hump

Blistering hot day (90+ degrees), open gym session, mid-day at CFA, working on Overhead Squat and Snatch, ended up with new PRs in OHS and Snatch Balance.

My day was full to the brim with work, with parenting, with shopping, with obtaining materials for the new Asheville Strength and Conditioning space, and of course, with training. Besides what’s listed below, I loaded and unloaded 10 3/4″ sheets of plywood at Home Depot. That extra volume is nothing to sneeze at.

This session was meant to be a simple, not too intense lifting day. But it turned out to be a relatively constant effort, which, combined with the humidity and heat, left me drenched with sweat. Also, it’s worth adding that even though this was a midday session, it was done in a fasted state. I ended up with about 19 hours of fasting today. A bit too much, but I’ll handle it.

I planned out the session exactly, and hardly deviated from what I planned beforehand. Here’s what I did do.

Warm-Up: Double Unders x 10 / 200 meter run / Double Unders x 10 / 200 meter run. Mobility. GHD Hip Extensions. Lightweight shoulder work.

Deadlift: 5 x 135 / 3 x 5 x 200. Got a few tips from Corey here; one of which is definitely worth attending to: remaining fully engaged at the top of the lift, from buttocks through the whole chain.

Back Squat: 10 x 45 / 3 x 5 x 160. These felt really solid. I was pretty amazed.

I was determined, after this warm-up, to get another OHS PR, to follow the new PR of wednesday 2 weeks ago. It went smooth as silk!

Overhead Squat: 5 x 45 / 3 x 95 / 3 x 115 / 1 x 130 / 1 x 140 (PR)

From there, into training the snatch.

Snatch Balance: 5 x 45 / 5 x 75 / 5 x 95 (PR)

Snatch: 5 x 3 x 95 (5 second pause between lifts to reset; 3 minute rest between sets).

I started at about 11:15 am and finished right on schedule at 12:45 pm. Great fun. This is living.

I was so glad I didn’t do Jackie today! Having completed this training session, now I can’t believe I earlier felt any CrossFit guilt about skipping that WOD. Ha!

Analysis of what went on here today. For that, maybe compare: 2/19/2011 and 5/18/2011

Let me know what you think...