My Week as RX (Probably Scaled): August 24 - 30
Monday
Pause Back Squat (3 Seconds) - 5x3 at 60% (215 lb.)
I took a long time to warm up, weight felt heavier than usual. I was able to power through under the time limit.
WOD - 12 minutes: Run 1 mile, max power cleans with remaining time. Rest 3 minutes. 10 minutes: AMRAP - 6 Front Squats, 6 Push Jerks, 6 Toes to Bar.
At first glance this WOD looks like a grind. It's 25 minutes of work and not much rest except for the 3 minutes after the power cleans. I wasn't as quick on the run since it was just after the squats, my legs felt like jello. I was able to finish the run in about 9 minutes, and finish 20 max cleans. After the 3 minute rest I managed to finish 4 rounds, 6 front squats, 6 push jerks, and 3 toes to bar.
Tuesday
Skill Work - Pull Ups
Worked on strict chest to bar pull ups, kipping pull ups and toes to bar. I like gymnastic skill days, they give me time to work on pull strength. Need to more strength for the muscle up.
WOD - 15-12-9, Deadlifts (225 lb.), Lateral Burpee over Barbell, Run 200m
I was going to scale this workout but I decided against it. 225 lb. is about 60% of my 1RM and I wanted to push myself. I was sure the burpees and the run will be the limiting factors in this workout which made recovering from the deadlifts a little easier. I broke up the deadlifts into 2 sets each with a 10 second rest between sets. I didn't break up the burpees but did them at a constant pace. I finished the WOD in 9:40.
Wednesday
Did a short warm up consisting of air squats, pvc shoulder rotations and good mornings to warm up our legs, hips and shoulders.
Overhead Squat 1 Rep Max - 205 lb.
I wrote about this in a previous post here.
WOD - Partner Morrison 50-40-30-20-10, Wall Balls (20 lb.), Box Jumps, Kettle Bell Swings (24 kg)
Managed to finish this wod in 16:40, but I think I was too slow. My partner for this wod was pretty quick and didn't seem to slow down at all. I managed to do all my Wall Ball sets unbroken as well as KB swings. My limiter was box jumps since I couldn't jump all my sets, I would switch between jumping and step ups.
Saturday
Snatch Skill Work
Did some work on snatch positions and lat activation. I still have to work on activating my lats during snatches.
3 Position Power Snatch (Ground, Hang, Power) - 135 lb.
Worked up to a 1 rep heavy for this one. Started at 95 lb. and finished at 135 lb. I'm not sure if I could have went heavier. 135 lb. is ≈ 87% of my 1 rep max for snatches.
Lift Heavy and Level Up!
ABOUTME
Hello, my name is Nick and I'm from Guam. I'm an avid gamer and functional fitness exerciser. I'm not great at either but I do my best. I would describe myself as a huge nerd since I love most things you would find in typical nerd culture. I started doing CrossFit at CrossFit Gof Metgot in 2013 as a way to get my weight under control. I decided to change my exercise habits to lose that excess weight and be more fit. Hopefully my story inspires people to try out CrossFit.
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