Crossfit log for Thursday, March 17th

Overhead squat day.

Go there early.  Started rolling my ribs and back, dug into my lats and worked the bottom of my squat.

My position is much better than even a few weeks ago, so I was hoping for some big things to happen.

We were working up to a heavy set of 5.

Started with empty bar and 65# to get a feel for the position.  95# and 135# to get a feel for the weight.

Put 155#, my 1 rep max and couldn't stabilize the shoulders.  It was not smart but I felt like it could happen.  145# likely would have been fine.  But instead of trying that, I added 2.5# plates for 160# and went for a single.

It was so slow going down, fighting to keep the shoulders stable, but inch by inch I finally bottomed out and standing it up was the easy part.  So yay, new 1 rep max OHS, but once I'm happy with my should position, I'll have to work on shoulder stability.

The WOD was horrible.

For time:
- 1000m row
followed by 3 rounds of :
- 14 alternating dumbbell snatches 70#/50#
- 2 rope climbs
- 7 handstand push ups.

Should have done women's Rx.  The 60# snatches were rough and slowed me down a lot.  Rope climbs were okay until the last round when I was spent. I almost scaled the HSPU to parallette push ups, but there were some spots with an abmat so I did that and I'm glad I did, it was the easiest part of the workout.

17:21 I think, 17 something anyway.   It was rough.

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: 280# September 29, 2015 (up from 275#)
Overhead squat: 160# September 22, 2015 (up from 155#) 

 

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: 225# Dec 31, 2015 (up from 215#)
Jerk: 220#  Jan 5th, 2016 (up from 205#)
Snatch: 145# Feb 25, 2015 (up from 145# but not really)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)