Crossfit log for Thursday, February 19th

Almost bailed today.

Woke up with a sore lower back from the dead lifts and sore shoulders from the pull ups and hspu, and sore legs from the front squats.... you get the picture.

But I rolled out of bed anyway and went through my morning routine and found  myself at the gym at 5:25.

We started with 15 minutes of work to find 1 rep max overhead squat.

I've tried a number of times since my last success of 125# for 4 reps to find a my true 1 rep max and have struggle to get to 125# for one.

But not today.  I used a similar format to my previous success. Basically moving up in weight doing 4 reps until I got to 115# where I did a single.

Then I immediately went to 135#.  It was do or die time.  I somehow managed to keep it stable right into the bottom, fought there for several seconds to make sure I was as deep as I could get, from there it was easy to stand it up.

Bam. 135#.  So naturally I had to go for more!  I put 145# on the bar and tried again.  The 15 minute timer range just as I was taking the bar off the rack and I started my squat.  Position wasn't right so I stood up and started again, usually a sign of imminent failure, but not today.

I got to the bottom and hung out there briefly and stood it up!  It was epic.  PR by 20#. Couldn't be happier.

Then we did the WOD.

It was a partner WOD with 4 rounds of cash in before the scoring started: Ugh.

20 minute time cap
Partner WOD, 4 rounds of:
- 15 toes to bar
- 20 back squats  135#/95#  (scaled to 115#)
- 25 box jumps  24"/20"
- 30 dead lifts 135#/95#
remaining time: AMRAP
- 150' overhead walking lunges 45#/25# (scaled to 35#)
- alternating plate burpees.

I was really hoping we wouldn't make it to the burpees. Alas.

Worked with Lana again. She went first and pretty much did half the reps each time (alternating rounds she'd do 7 or 8 t2b and 12 or 13 box jumps).  I'm not sure how she scaled her weights.

4 round was a lot.  I rebounded all but a handful of the box jumps.  Squats were okay, dead lifts too, at that weight.  T2B got rough at the very end.

Lunges were okay, only because we only did it once.

We got to 21 burpees, and that was plenty.

Stoked about the PR.


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: 300lbs February 16, 2015 (up from 295lbs)
Front Squat: 265# January 26, 2015 (up from 255#)
Overhead squat: 145# February 19, 2015 (up from 125#x4)

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