Crossfit log for Friday, January 23rd

Good morning at Crossfit.

Strength work was 5 rep max overhead squat.  Yeah, my favorite.

Did some bretzels and lazy push ups.  Tried to loosen up my shoulders. Then did 5 reps with the empty bar.  Yay, at least I have a number.

Went to get some 15# plates for 75#.  5 reps, pretty good not too wobbly.  Now I have a better number.

Jumped to 95#, have done multiple reps at this weight before or the Open WOD recently.

Last one was wobbly, but still got it.  95#  Good number, 20# away from my 1 rep max.

Looking at the 15# plates from my warm up set, I thought, why not.  Threw them on for 125#, maybe I could get one for a new 1 rep max.

Not only did I get it easily, I did a second rep.  And a third, and a fourth...  Lost it at the bottom of the fifth.  Could you imagine hitting my 5 rep max 10# heavier than my previous best for a single!    4 Rep at 125#, that's pretty sweet.

Now I'll have to test for a new 1 rep max.  Maybe next week.

The WOD wasn't so fun.  We revisited Open WOD 12.3:
18 minute AMRAP
- 15 box jumps  24" box
- 12 push press  115#  (scaled to 95#)
- 9 toes to bar

Managed one rep short of 5 rounds.  Box jumps were okay, need to work on my rebound.  Push press was hard, even at 95#, maybe Wednesday's press workout affected me.  Seems likely. T2B got progressively worse as the workout progressed. 

Worked hard, that's what matters.


Progress update.

New Overhead Squat PR. 

Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 125# January 23, 2015 (up from 115#)  *4 reps.

Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch:  140lbs Dec, 5, 2014 (up from 125lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 205# (up from 191#) Dec 13, 2014
Jerk: 205# (up from 185#) Dec 13, 2014
Snatch: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 205# (up from 175#) Dec 13, 2014