Crossfit log for Monday, July 30th

Fantastic morning at Crossfit and physio.

1 rep max back squat. Don't think I've ever done this. The best I can find is a 3 rep effort that I only managed 2 reps at 185lbs.

Today I back squatted 205lbs. Finally over 200 pounds. Only 50lbs to go to meet my 2012 goal of squatting 1.5 times by body weight.

Another running WOD. Did heavier weight than called for.

4 rounds for time:
-run 200m (165m)
-10 dead lifts 155# (blue scaled + 20#)
-10 box jumps 30"

8:46

Very solid on the dead lifts.

I had it in my head that 45# plates on the bar added up to 125# (when in fact it adds up to 135# which was what blue scaled called for), so to go from 125# to 135# I'd have to add 5# to each side, but we don't have 5# plates, so I added 10# plates to each side, which in my flawed logic totalled 145# (when in fact it was 155#). Barbell math sucks.

Rx was 185#, I was doing blue. Their box jumps were 39" (but they only had 5 per round), so I was happy to be between blue and Rx for weight.

Physio was great, lots of progress. Hamstring flexibility went from 50º to 70º, medial hip rotation at full hip extension went from 20º on both sides to 45º (normal) on the left, but only 25º on the right (so something else going on there, more exercises prescribed). Shoulders improved as well, over head from 105-110º to 150-160º, internal rotation also improved dramatically, but I don't remember the numbers.

I guess with my added mobility I'm actually engaging my glutes, which would explain the squat PR and the solid dead lifts in the WOD.