Crossfit log for Tuesday, February 18th

After three days off, it was nice to get back at it this morning.

Gotta get back on the clean eating. I've been lazy lately and just ate whatever the rest of the family was eating.  I've kept up my supplement regime, except I've run out of the TestAlpha (d-aspartic acid/fenugreek/maca supplement), which it is apparently good to take a week off every 90 days.

That being said strength work was push press, 1 rep max, and I hit a new record.  A clean lift of 175#. No hesitation, no struggle.

Which means I could've gone heavier.  Tried 185# but that was a non-starter.  Maybe 180#.  Next time.

Surprised myself actually.

WOD was a 12 minute AMRAP.
70 double unders (blue: 35 reps)
40 over the bar burpees  (blue: 30 rep[s)
20 squat clean thrusters  115#  (blue 95#)
10 muscle ups.  (blue: chest to bar pull ups)

I did the 70 double unders, but I scaled the burpees (down to 30 reps) since I was scaling the muscle ups anyway, and the clean/thrusters to 95#.

The over the bar burpees sucked. I was so winded that the thrusters took for bloody ever.

I got to the CTB pull ups with only a minute left and manged to get only 6.

Wow. Well I worked hard, and I got a PR.

Cash out was strict pull ups vs double unders, 4 sets for max reps.  Pull ups were 5, 6, 5, 4 for 20, double unders were 27, 13, 23 ,34 = 97.  Not bad I guess.

Then I spend 10 minutes in my deep squat:

So much more relaxed in the shoes than barefoot. But I really need to get my pelvis in tighter toward my shins. Not sure if it's my quads, hams or aductors.

Work in progress.

Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net

New Push Press PR. 
 
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013