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    BROCOLIJOLI   16,453
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Thursday Doubleheader

Friday, August 24, 2012

I'm flying out to my parents' this afternoon, which meant I could either go to the Thursday night doubleheader (CrossFit/yoga) or go to one class yesterday and one this morning at 6:30am....I went with the doubleheader! Spending an hour after a WOD relaxing and stretching was just perfect. Hopefully I can find the time to do this every once and a while once school starts up again!

The WOD:
Back Squat:

5-5-5

5/4/3/2/1 Reps for time:

OHS (165/143)
Rope Climbs

200 M Run between rounds.

Result: 15:39

I went up to 133# on the back squats. That is a 10# PR for 5 reps! The last few times I've gone up to 123# and was going to try for 128, but the girl I was lifting with did 133 so I decided to give it a shot. I'm glad I did because I'm not sure I could've done it after doing another heavy set in-between. I have a tendency to not go quite deep enough, especially on the last few reps of 5ers at my highest weight, but I've been working on making sure I go deep enough on every rep lately and it's working! I'm (pretty sure) I got full range of motion on each rep on my last set. Wahoo! Hopefully a 1-rep PR will happen soon!

I used 58# for the OHS, which ended up being perfect. My limiting factor on those is my wrists. For the rope climbs, we subbed 4:1 one-ring pull-ups. I used a green band. They were fun at first but got really hard FAST! I liked them a lot better than the usual 7:1 jumping ring pull-ups sub, which are never very challenging to me.

I want to make some concrete goals for my second year of CrossFit, one of which is to Rx rope climbs in WODs. I can definitely do it soon with a little practice. In fact, I think I'll make that a goal to reach by the end of 2012 (if not sooner). I need to go to open gym...make me do it sometime, ok?
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  Member Comments About This Blog Post:

PJBONARRIGO 8/25/2012 9:25PM

    Congrats on your PR with the backsquats! 10 more pounds is great :-) I've been working really hard on "full range" for the lifts too. You really can see the results behind LOL Reading your blog today was a good reminder to go harder and to go after the goats. Good luck with the rope climb- I'm sure you can do it! emoticon emoticon

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KNEWMETODAY 8/24/2012 11:29AM

    WOW! I need to get busy!

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