Laying out a plan for lifting heavy on Tuesdays.
Back Squats, and CFA revisits “Inclement Weather,” a WOD I missed back at the end of July. The WOD was well named for this 35 degree morning, as I did five rounds of 400 meter sprints outside in the cold.
The WOD known as “Bear Country” comes back around. 3 rounds of 5 bear complex cycles and max rep pull-ups. Also, Kip-Swings.
Decent sleep, from 11:45 pm to 5:00 am. Obviously, not enough sleep. I need to do better there. It’s forcing myself to go to bed early that is tough. One block breakfast. Then, the 6:00 am CrossFit Asheville workout.
Basic Agility drills; shoulder dislocates; hip-mobility stretches; 1 round of: Push-ups, Sit-ups, Squats, Pull-Ups. I did 12 reps. For the pull ups, the first three were unassisted dead hangs. Then we did minimal warm-ups of the “Bear Complex.”
Today the CFAsheville WOD was called first “What a Bear,” and then “Bear Country,” and then finally, “Bear Hug.” Whatever… it’s a killer workout.
3 rounds of:
5 cycles of the “Bear Complex” (Power Clean, Front Squat, Push Press, Back Squat, Push Press) followed immediately by
1 set of max reps pull-ups, using assistance bands if necessary to ensure a minimum of 15 reps per round.
Rest as needed between rounds (3-5 minutes). Work to increase weight for the bear cycle each round. Post max weight used for bear complex and total number of pull-ups.
For this workout Rustan Adcock and I used the same bar set up, at 80# first round, 90# second round, 100# third round. For my pull-up rounds, using a 2 band combo of small band and mini band, I got 20 reps, 22 reps, 15 reps. It’s an extremely challenging (and in retrospect, fun) workout. During the last (fifth) cycle of the final Bear Complex I was quivering though it—technically, I failed the first of the two push-presses—and I just did what I could with the pull-ups. This workout technically gets posted as: 100# bear complex, 57 pull-ups.
Pull-Up Challenge Day 11
Reps #1-2: Front Grip. 5:30 am at home.
Reps #3-4: Reverse Grip. 5:45 am at home.
Reps #5-6: Front Grip. 6:15 am at the workout.
Rep #7: Reverse Grip. 6:18 am at the workout.
Reps #8-10: Set of 3. Failed on rep 4. Front Grip. 6:10 pm at home.
Rep #11: Reverse Grip. 6:15 pm at home.
Did my first CrossFit heavy day dedicated to the back squat today. Warmed up with 65#, then did 3 x 95, 3 x 115, 3 x 135, 3 x 155, 3 x 175, and 1 x 180 (I tried a second rep but failed). I happened to have done a Back Squat as a part of CrossFit Total (this past Saturday) and there I set my PR: 195#.