Crossfit Journal

2/11/2014 9a

Lift:

Back Squat:

• 6 reps @ 65%
• 4 reps @ 75%
• 2 reps @ 85%
• max reps @ 85%

Met-Con:

AMRAP 3:00

• 6 Thrusters 95 pounds
• 6 Box Jump Overs
• 6 Hand Raise Push Ups

Rest 5:00, then Repeat

I still do not have a single rep max but based on my lifts on 1/30/2014 I was working with effectively a 315 1-rep max. I have been feeling pretty sluggish the past few days like I might be fighting something off and almost didn't go in. So instead of trying to bump my weight up a bit since in my notes it seemed that weight felt a tad light, I stuck with the same thing and did:

• 205 pounds for 6 reps
• 235 pounds for 4 reps
• 265 pounds for 2 reps
• 265 pounds for 5 reps.

That last and fifth rep, took everything I had. I had to sit down and rest a minute afterwards as I was completely dizzy from that lift.

For the AMRAPs, I completed 2 full rounds on both attempts. In the first attempt, I got into a third round only by 3 thrusters. I went a bit further on the second attempt by completing all thrusters and getting 4 box jump overs in. I used a full 24-inch box and the prescribed 95 pound weight for the thrusters.

I developed a knot of some sort in my left quadricep muscle. It didn't seem to affect my movements today but it did seem to get a bit worse.

I had border-line sharp pains in my shoulders and wrists from the thrusters but nothing that felt like it was injury. I feel like it's mostly the tendons and ligaments in my joints still waking up from years of inactivity.

The AMRAP sessions had me feeling like I was going to vomit, twice! I literally left everything I had in that workout. Feels good.