Friday, September 30, 2011

Friday's Workout

Let them eat cake frittata.

As a birthday gift to myself, I was going to treat myself to a blogcation tonight, but my obsessive-compulsive side won't let me take a break from posting this morning's workout. As a compromise, I've promised myself that I'll keep this post super-short.

Strength Skill:
  • Strict Weighted Pull-Ups (3-3-1-1-1)
Felt fine at 45 pounds + bodyweight. Need to go heavier next time.


AMRAP: 4 rounds of 3 minutes (with 1 minute break in-between rounds):
  • 3 power cleans (135lbs / 95lbs)
  • 6 push-ups
  • 9 squats
When we last did this workout (over a year ago!), I was just a few weeks into CrossFit, and power cleaned with a light weight. Today, I went RXed just to see if I could do a bunch of cleans with a barbell loaded with the equivalent of my bodyweight. It was a struggle (especially doing 'em immediately after finishing a set of squats), but I pulled it off.

Next: I want to see if I can establish a higher 1 rep max.

Result: 13 rounds + 10 reps as RXed.

One last thing: At the end of the WOD, a police office showed up in response to a noise complaint by a neighbor. Fitting, I guess. Every birthday should include a cop telling you to keep it down.