i had to check my calendar and my watch when i walked into the gym. Thought maybe i walked into a 10:30 Saturday class. There were a bajillion people there today. There was plenty of space though so it worked out great. We did Front Squats after several weeks off. I think the fact that we've done so much core work, our squats didn't loose anything. I also think the leg circuits helped too. Today I shared a rack with John and Jonas. Normally i would have started lighter and gone up slower but i knew we were a little pressed for time so i just did whatever weight Jonas put on the bar(John went much heavier than we did). On the fifth set, i got under 205 thinking, maybe i'll try for 3 since 3 at that weight is my all time almost fell over max weight. Then after i lifted it, I said to myself "I can't rack this after 3 in front of John. He'd probably move the rack if i tried to rack it:)"(i mean that in a good way. He is extremely encouraging and i always get my PR's when he's standing next to me)Somehow managed to do 5. Felt pretty good about that.
The WOD was a short but sweet one. Tried to do the Ol' Coach's preferred burpees. I did them but didn't string them together by landing in the squat position(thats hard after rowing and ball slams.
Workout:
warmup:
band pass throughs
band overhead squats
jump rope
Skill:
2warmup front squats at 115
5 sets of front squats with 8 ring rows and 5 spidermen between.
135/165/165/185/205
Diet:
8am Lean Body Shake
10m Muscle Milk Shake
3:30pm Lean Body Shake
5:00pm handful of organic cheese popcorn
7:00pm one chicken burrito
9 months ago
4 comments:
Nice job on the 205. Keep it up! Do you have a goal what you want your max to be?
Thanks Aaron. I don't really have a specific Front Squat goal in mind. I do have a goal of getting a cross fit total score of 5. I wouldn't know that 5 means much but John said 5 is pretty bad ass so i kinda want to try. Its your 1 rep max squat(usually back squat), 1 rep max deadlift, and 1 rep max press in a single workout. Then divide by body weight.
Here's what i'm hoping for
Deadlift: 465(20 above current max)
Push Press: 160(not sure what my max is)
Squat: 250(think i could do 1 rep)
I now weigh 175 so i'd like to get down to 170 and be able to move these weights. That would give me a score of 5. Seems like a fun goal.
DAMN!! Very nice, I am sure you will be able to get that at the rate you are going. med
By the way, it looks like you are getting the times of day you are eating down better. If you can eat every 3 hours, you are doing good. Try cutting carbs out of your last meal of the day. ie... Instead of a burrito have a burrito bowl....black beans, chicken, veggies.....no rice. It might not be as satisfying but give it a try.
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