In case you somehow missed the Q&A with Kris Kepler yesterday, make sure you check it out here!
So, after the race on Saturday, Coach said I can just do whatever I want for a couple of weeks. Yes!! For me, this usually means jumping into the regular Crossfit classes at the gym. I enjoy the camaraderie and the competition. I didn’t go all out starting Monday, I eased into it. Monday I actually skipped the gym and played in a golf tournament. That was interesting, walking around all day with sore legs. It may have been good for me though. Tuesday I hit the gym:
It was “Tabata Tuesday”
Strength work was Back Squat, but I took it VERY easy and just did a little 3×5 with some light weight.
Then…
Tabata Alternate:
- A1) Push Press (75/45#)
- A2) Overhead Squats
- B1) Pushups
- B2) Thrusters (75/45#)
I did the workout as RX, but took it really easy. Ended up with only 120 reps. I felt like I was at about 60%. I was still a little bit sore, but worked through it. Wednesday was much better. I got some good sleep Tuesday night and felt pretty good. Probably 80%. WOD was:
5 Rounds:
- 10 Step Ups with KB (53/35#), alternating legs
- 10 Pullups
- 20 KB Swings (53/35#)
I didn’t write down my score and I forgot how long it took me. I was still sort of trying to take it easy so I wasn’t really concerned with what my time was. Just focusing on moving. It was a tough little workout though. I remember that! 🙂 Thursday I felt like I was ready to rock and roll. I took it a little easy on the strength work (Push Presses), but tried to attack the workout:
4 Rounds:
- 20 Wall Ball Shots (20#)
- 40 Situps
- 200m Run
All of the 20lb balls got taken, so I ended up actually scaling this up to a 30lb ball! I hate that thing, but it was awesome. Finished in 13:41, a pretty respectable time…some wise guy felt like it was “lame” and noted that on the white board!! Haha!
Some people are just jealous I guess! This morning (Friday) was really good!
Front Squat 1RM
I worked up to 245 lbs., and went for 250 but missed. That was fine with me considering 1. I just had a long race 6 days ago and 2. I have never hit that weight on a Front Squat before! 🙂
Then…
AMRAP 8 min:
- 8 KB Swings (70/53#)
- 8 Burpees
- 16 Double Unders
The heavy KB swings made this a little tough. I got in right at 6 rounds, and I felt really good about that as well. Anyway, it’s been a great week and I’m ready for a weekend of rest and possibly a short run if I feel like it. Have a great weekend, and don’t forget to check out the latest Barbell Shrugged podcast!
