Bonehead

I must not have been fully awake today. You'll see why in a sec.

Strength Skill:

• Zercher Squats (5-5-5-3-3)

It's been half a year since we last practiced Zercher squats, and I'm feeling a little rusty. Nonetheless, I love strongman exercises (despite being the very opposite of a strongman), and it makes me happy to pull out the thick bar and squeeze it in the crook of my elbows.

I got nowhere near my previous PR (of 225 pounds) today, but by the time I finished the last set, I was feeling solid, and think (hope?) I have a shot at besting my previous record by the end of this cycle.

Metcon:

• "CC Flyers" -- 3 rounds for time of:

• 400-meter run
• 12 overhead squats (95lbs / 65 lbs)
• 21 box jumps (20")

I watched Tim write the workout on the whiteboard, and studied it before I changed out of my weightlifting shoes. But for whatever reason, I transposed the "1" and the "2" on the overhead squats, and thought it said TWENTY-ONE overhead squats instead of twelve.

"You're going RXed, right?" Steph asked. "You just did twenty 95-pound overhead squats during Air Force WOD, and you won't be doing all the other lifts."

"Uh, no," I replied. "Too many reps today." There's no way I'm doing 63 overhead squats at 95 pounds, I thought to myself. I'm sure Steph thought I was nuts.

So I scaled down to 75 pounds. And did 21 overhead squats per round. And finished slower than a sloth on pot.

Result: 12:57.

It wasn't until an hour after class -- after we'd returned from guzzling coffee and I cracked open my log book to enter in today's workout -- that I realized I'd misread the workout.

Perhaps I need to drink coffee BEFORE my workout instead.

Friday's Workout

Good news: The groin's feeling better! Granted, it's still not in tip-top shape -- I still have twinges of pain discomfort when I push myself too hard -- but I'm definitely on the mend.

How do I know? After practicing L-sits, pass-throughs and skin-the-cats, I was able to join the rest of the 5 a.m. class in cranking out a benchmark WOD created by CrossFit Central called "CC Flyers" -- and I didn't require a wheelchair to leave the premises thereafter.

CC Flyers consists of 3 rounds of:

• 400-meter run
• 12 overhead squats (95lbs / 65 lbs)
• 21 box jumps (20")

I successfully fought off the urge to stupidly load up the barbell with more weight than my groin could handle, and went with the women's RXed weight instead. Sixty-five pounds was just enough to challenge me without (further) wrecking my adductors.

Snatching the weight wasn't a problem, and for the most part, the overhead squats didn't feel too bad, either. I felt myself holding back, though, especially during the run and the box jumps. Paranoid that I'd pull my groin again, I tried to keep myself from doing more than my bum leg would allow. (Not I would have performed much better if I'd gone balls-to-the-wall, though -- I'm not exactly what you'd call a fast runner.)

Result: 12:30.