Monday August 15th

(ewww.. grains...)

WOD- CROSSFIT TOTAL
1 RM
Squat/Press/Deadlift

 

Haven't done a CFT in a while so I was pretty excited to see where I am at. I have been through a little bit of a roller coaster weight-wise between losing a bunch on Paleo Challenge, gaining some back on vacation, and sort of leveling back out as the summer progressed. So I really was not sure how I would feel on this today.

My plan heading in was to check in on the squats with some really light weights, test the range of motion, and if I had a hint of pain I was going to lay off it.. I was really hoping it would feel fine and I could just be a pig-headed moron and squat away, but even at 135 lbs at full depth I had some shooting pains at the bottom right on my hip flexor, so I backed off and went on to press. 

My press had hung firm at 140# for like 6 months, then a couple weeks back I chronicled my excitement of getting 145 finally, so I wasn't expecting to improve upon that much in a few short weeks. I warmed up a bunch with 115 and 130 and decided to try 140, 145 and 150 for my 3 rep attempts. The first two went up no problem so I was confident I could give 150# hell and see what happened. Slow but steady I got it overhead (2nd PR in a few weeks.. w00t!!).. I decided to go for broke and try 155 for shits and giggles, but I think my wall had already been hit as I could barely get it from the rack position to my chin.. Oh well.. 

In the past with deadlift 1 RM PRs I had "over warmed up" and by the time I got up to my heavy singles my legs were already half in the bag, so I decided to do a bunch of reps at low weight and tail off quickly, just doing singles to get my central nervous system used to the heavy weight, but without getting myself too tired. 

I did something like 135 x 10, 225 x 8, 275 x5, 315x1, 365x1... I decided to let my last two reps be a 405 (my previous 1 RM), and if that felt good I was going to go for a 415 PR.

Both went up surprisingly easily (no hip air humping needed midway), I think my rep scheme build up to the heavy singles worked out well. 

2 PRs in one day.. I will take that any day and twice on sunday..

Now, hip flexor, I command you to heal.

GO!