shoulder press

AM: classic ski intervals with the team @ Trapp’s. 6 x 2′ at L3/L4 intensity.

PM: shoulder press (+10 dead-hang pullups)…started with weight on the floor, so all SP’s were begun with a Power-Clean.

8 x 45
5 x 65
5 x 65
5 x 80
5 x 80
5 x 90
5 x 90
1 x 100
1 x 105
1 x 110 * ties PR

…pretty good for the first time in a month!

Shoulder Press / Back Squat

We hiked up Sugarbush this afternoon as a team. The resort has just started blowing snow up high on the mountain!

Shoulder Press:
8 x 45
8 x 45
5 x 65
3 x 75
3 x 85
2 x 95
1 x 105 * ties PR
1 x 110 * PR (questionable technique)
1 x 110 * PR (good techinque)
5 x 95
3 x 100
3 x 95

Back Squat
8x 45
8 x 65
5 x 95
5 x 115
3 x 135
2 x 155
1 x 170 * ties PR
1 x 180 * new PR
fail x 185
5 x 150
5 x 135
5 x 135

Deadlift / Back Squat / Shoulder Press

First time lifting heavy weights in 2 weeks. Didn’t feel very good.

warmup: 500m row = 2:01

Back squat:
8 x 45
6 x 95
5 x 115
5 x 135
5 x 135
3 x 135
10 x 95

Deadlift:
8 x 95
6 x 115
8 x 135
15 x 155
15 x 155
5  x 175

Shoulder press:
8 x 45
8 x 45
5 x 65
5 x 80
3 x 95
2 x 100
1 x 105* ties PR
fail x 110
1 x 100
1 x 95
4 x 95

skill work

I am still quite tired today, so I did some technique and skill work on a few different things. Cleans (I normally do hang-power-cleans, and today I worked on the full deadlift-front-squat-clean), OHS, SDHP, and SP.

Cleans: 10-10-10 @ 67#
OHS: 7-10 @ 67#
SDHP: 15 @ 67#
SP: 5 @ 67#

still fairly torn apart from Cindy last Friday. And my legs are pretty shot from hard intervals yesterday. Go figure.

Back Squats / Shoulder Press

I’ve got the afternoon off to go watch the Norwich/Middlebury Soccer game. Go Wick!

BS:

5 x 45
5 x 65
8 x 95
8 x 115
8 x 135
5 x 145
4 x 155
1 x 165
5 x 155
5 x 155 leaning
5 x 155 leaning
5 x 135
10 x 95
10 x 95

Shoulder Press:

8 x 45
8 x 45
8 x 45
5 x 65

3-3-3-3-3-4-3
all @ 95 #’s

….Shoulders are clearly getting stronger. I have lots of work to do on squats.

Aug 24, Monday

I was tired this AM so I put my new French Press to use. I got a good buzz going, since I rarely drink coffee.

My back and abs were noticeably tight when I woke up. This made me a little worried, since my goal was to do a CrossFit Total workout today. This workout is a benchmark for max strength, and involves finding 1RM (1 rep max) weight in the deadlift (DL) back squat (BS), and shoulder press (SP). It is not a workout to take lightly, especially considering I have little experience in these lifts, and I do not have a spotter for squats.

After a warmup, I was feeling pretty good, and decided to go for it. My records going into today were: 215 # DL, 135 # BS, and 100 # SP. The 135 for the BS was not a true max, because I have such limited experience doing squats (not to mention I’ve had a bum knee for the past 6 years), so I have been conservative in squatting heavy loads.

Here is how today shook out:

Warmup:
Row 5′
SkiErg 5′

WOD: CFT
DL
10 x 65
10 x 95
5 x 125
5 x 155
5 x 175
1 x 205
1 x 225 (pr) overhand grip
1 x 235 (pr) mixed grip

SP
8 x 45
5 x 65
2 x 85
1 x 95
0 x 105 (fail)
1 x 100 (ties pr)
1 x 105 (not great form, but I made it; new pr)

BS
8 x 45
5 x 65
5 x 95
5 x 115
2 x 135
1 x 145 (pr)
1 x 155 (pr)
1 x 165 (pr)
1 x 170 (pr)
5 x 145

cash out:
15 dips
15 oblique-raises (each side)
handstand practice: 21″, 15″, 23″

All in all, it was a really good day. My long-term goals include achieving a 300# DL, 225# BS, and 125# SP. Also, I’d like to get to the point where I can hold a handstand, unassisted, for a while.

GOAL for TOMORROW:
After 4-straight days, my goal is to stay away from the gym tomorrow. A round of golf would be nice!

Friday Aug 21

I was supposed to fly home from Denver, CO to Vermont. My flight out of Denver got canceled, and I couldn’t get out ’til the next morning. Fortunately United put me up in a hotel for a night (after waiting in the Customer Service line for 1.5 hours). At the hotel, I was able to get in a workout in their fitness center:

warmup: barefoot jogging on treadmill (don’t tell the managers)

WOD:
4 sets of
15 “box” jumps (onto a bench)
5 dumbbell shoulder press (20#, 25#, 30#, 35#)
20 incline situps

pretty darn good workout, despite the fact that I had to wear my street clothes since my checked bag had already left for Vermont.