March 6th: http://www.liftheavyrunlong.com/?p=707 Back Squat 4RM 250#.  Today, 275#.  Boom!

• Back Squat 4RM; 4 x 4 @ 90%

The only bad thing about getting stronger and lifting more weight is that those 90% reps get really tough! 🙂  Worked up to 275#.  I went from 225# right to 275#.  I was feeling great this morning, and in the mood to lift.

Then, “Annie” was on the schedule.  That’s right, I did GHD sit ups yesterday, and more sit ups today.  Whatever…

“Annie”

50-40-30-20-10

• Double Unders
• Sit Ups

6:55.  My PR is 6:28, and I’m beginning to question that.  All the Double Unders were unbroken.  I guess I should have done my sit ups faster.  Sheesh…

Then I cashed out with a Tabata Row.

Kit asked me on Facebook what my all around shoe for Crossfit was.  Here they are:

Adidas weightlifting shoes.  The cheap ones you can get for $90.00.  Also, Inov-8 F-Lite 195’s.  I’ve gone barefoot, Five Fingers, New Balance Minimus, and various other minimal shoes.  Right now I’m giving the Inov-8’s a go.  I like them.  I wouldn’t run more than a couple miles in them, but they work great for Crossfit type workouts.