Crossfit log for Tuesday, September 22nd

Well I didn't see that coming.

In bed just a little bit too late for the second night in a row and low nighttime temperatures made it a bit harder to get out of bed this morning. But I did, as usual. Made good time, nothing spectacular.

Warm up was a nice 6 minute affair with 250m row, empty bar good mornings x 10 and 15 box jumps (step down). Made it through two full rounds.

Then we did overhead squats, for 1 rep max. 

I stretched out a bit, in a deep squat and tried to get my hips as far forward as possible, then the same with my arms overhead.

When I did my first few warm up reps with empty bar, my position was remarkably good.  Did a few reps at 75# and at 95#.  Things were going well in terms of body position, so I added the 15# plates for 125# for a single, easy as pie. 

I figured my shoulders were still fairly fresh, my position was good, if I tried 135# or 145# (to match my current PR) that would likely be the end of my shoulders, so I decide to go big or go home.

I threw on two more 15# plates for 155# and went for it.  It was really hard to stabilize on the way down, but it held. I wasn't sure if I was deep enough but I bottomed out and got a bit wobbly, so I quickly stood it up and was able to maintain control.

PR.  Completely surprised me.  Confirmed with coach Connor that I was deep enough.  I still worry that I'm not, but seems like I don't need to worry anymore, my squat has improved that much.

So I was good to go home now, with that under my belt, but we still had the pesky WOD to do.

3 rounds  15-12-9 of:
- toes to bar
- thrusters 115#/75#
- handstand push ups

The first scale option was reduce the rep scheme to 9-7-5.

That's what I chose,  I kept the 115# barbell, and did the hspu without an abmat.

The most hspu unassisted I've ever done in a WOD is 13. This would be 21.  Coupled with the heavy thrusters, it wasn't a good combination.

I had to break them up from the get go. Which was frustrating but I go through the round of 9 and the round of 7 for 16 reps, and I even managed 3 of the 5 in the last round before I ran out of shoulders and had to resort to regular push ups for the last two reps.

So 19 unassisted hspu. That's huge. For me anyways.

Time was 14:16.  But I'm happy with that.  Hopefully I'll be around for the retest and smash that. But I'll have to use the same scaling options.

Progress update.

New  Overhead Squat PR.  

Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 275# February 26, 2015 (up from 265#)
Overhead squat: 155# September 22, 2015 (up from 145#) 

Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch:  140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 205# Dec 13, 2014 (up from 191#)
Jerk: 205#  Dec 13, 2014 (up from 185#)
Snatch: 145# Apr 23, 2015 (up from 135#)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)