Workout 02/18/2013
Karate at Gold’s
No one showed up but me on Presidents’ Day 🙂 I did lots of stretching.
Crossfit
Warm-up: 15ea of air squat, frog sit up, ring rows
Mobility: couch stretch (4x each leg), down dog to cobra (5x)
Strength: find 2 rep max in the dead lift; I’ve never done heavy weight on the deadlift so I wasn’t sure what to expect. I worked up, starting with 2x45plates and a 45lb bar:
135 x 2
155 x 2
165 x 2
205 x 2
235 x 2
255 x 2
When I first went to pick up the 255, I picked it up and inch and put it back down, thinking it was too heavy. Dolph walked over and I mustered the resolve to do it again. I did two with no pain and good form, but it was a challenge. So, my 2-rep max is 255 at the start of the 90 day body composition challenge.
WOD: 12 min EMOM (every minute, on the minute)
65lb – 3 Power Snatch to 3 OHS (Overhead squat)
The overhead squat was pretty easy for me, but I don’t feel I’m squatting low enough yet; need to work on hip and knee flexibility. The snatch is a work in progress. During the last few sets, it turned into more of an overhead press than a snatch. I don’t feel my shrug is effective yet; need to work on that.
Misc:
800+ meter cool-down run.