Other than having to fly this weekend (I hate to fly!), I had a fun time visiting my sister-in-law in Houston. Jeff and I ended up going to Atomic CrossFit on Saturday morning and did a partner workout together… we did pretty well too! I actually haven’t visited all that many CrossFit gyms besides CFCM and I really enjoyed seeing how another gym does things. They were very friendly, helpful, and passionate. The rest of the day was spent checking things off my Texas to do list… buy cowboy boots, learn the two-step, listen to live music and find Tim Riggins (Friday Night Lights hottie). I got all but the last one (and my two-step was pretty weak). Still… not too shabby! Sunday, we relaxed and hung around Sugar Land, where Crystal lives. We watched Warrior, which just came out on dvd… I recommend it. I always like movies where the characters have to train hard for something. I wonder why? 🙂
Today’s workout was actually pretty short, which is fortunate because I had a busy day. I have to tell you 2×30 is no joke… it burns… legs were talking, back was talking, shoulders were yelling. Still, deadlifts are my favorite. I practiced muscle ups for a while. I did alright, but my left arm doesn’t like to cooperate, no matter how hard I try… it lags behind. I’m working on it though. My second workout was a steady state run. Today was perfect for it.
SMR, mobility, dynamic
1. General W/up: Easy 800m jog 2-3 hard efforts,
2. Specific W/up: work up to load on squat (if necessary on all lifts)
2×30 Box (@Parallel) Back Squat @ 45% (90#)
2×30 Sumo-deadlift @ 45% (135#)
2×30 Press @ 40% (33#)…slowed down a lot on rep 15 of set 2… was doing 1-2 at a time.
rest 90 sec. between
4. Supplemental: 50x Muscle up practice (4x: 5x transition, 5x jumping MU, 5x MU)… missed a couple reps, but got a total of 12 MU’s)
5. Cool Down: Easy 10 min. erg at recovery pace
45 min. run @ 75% MHR (150ish bpm)