Saturday, February 8, 2014

CrossFit Hyannis (am)

Jerk 8 x 1 @ 55-90%

125, 145, 170, 185, 195, 205, 205, 205

Squat 1 x 5 @ 80%; 1 x 3 @ 85%; 1 x 1 @ 90%; 1 x 5 @ 85%; 1 x 3 @ 90%; 1 x 1 @ 95%

250; 270; 285; 270; 285; 300

For time:

100 WB (30)

*Mandatory rest period of 60 seconds if you break; goal is to complete all 100 reps in 4 or less sets

7.30

Bank Street Beach (pm)

60-minute brisk walk with Sayde

Notes:  Had a slight case of "Airdyne legs" from yesterday, but I was able to 
work up to some decent jerks at 205.  Weight felt a little heavy in the rack position today.  Doubt I would've been able to push press 215 like last week.  Shoulder feels fine going overhead, which is nice.  Some pretty grueling squat sets here.  The set of 5 at 270 and the triple at 285 required maximum effort.  I really like the Invictus squatting progressions.  First time ever using a 30# ball for WB.  I fell short of the goal by 10 reps.  My sets went 25/25/25/15/10.  If I could do it over again, I would've bitten off more than 25 reps on the first set or two.  Toughest part about the 30# ball is holding it in the rack position.  It's always a fight on WB to keep the ball up high on your chest, but the problem is exacerbated with the heavier ball.  Invictus always programs the heavier ball.  I would imagine that it will make the 20# ball feel very light in an Open workout.

Nice walk with Sayde this afternoon.  I'm hoping that it helped flush out the legs a bit from the heavy squatting and 100 WB.  Mary Catherine believes she's identified my shoulder injury as a pinched nerve.  I hope it heals soon so I can get back to gymnastics stuff and snatches.