7/18 – 7/28

7/18: Deaded 340 for 3 and on the 3rd lift REALLY hurt my lower back. Like, couldn’t move, couldn’t coach bad. I was OVERstressing my mid-back for proper form and failed to drive through the heels on the lift. Chiro

7/19: Drugs, ice, and rest. Chiro x2

7/20: Drugs, ice, rest. Chiro

7/21: More rest, less drugs. Chiro

7/22: First day back, a Cindy prep. 2 Rounds of: 3x 5 pull-ups/10 pushups/15 squats, rest 1 min in between. Finished in 4 something. It was a 4 round WOD, but called it after 2 due to the lower back.

7/23: Back was feeling better so I knocked out Death By Clean & Jerk. 1 rep @ 135 the first minute, 2 the second, 3 the third … until you can’t complete the work in the given time. PR’d and felt good throughout. 8 Rounds + 7 reps. 43 total reps.

7/24: Rest

Monday 7/25/2011

 

Back on the horse! Decided to test out the back with some power cleans. Chiro.

145×5

185×5

205

225

235F

Finally getting my knees to stay inside on the landing instead of tracking out. Conditioning:

Max box jump height: 44.5″, 1 inch shy of PR.

10 Rounds of:

Row sprint, 20 sec

Row @ 50% intensity, 40 sec

Most distance covered: 120m

Least distance covered: 102

Tuesday 7/26/2011

Press deload with an estimated 1RM of 170. PR is 160.

5 minute KB snatch test: 90 reps with 1.5 pood. Not completely happy with this. Definite room for improvement.

Wednesday 7/27/2011

Back squat deload based on 300 pound estimated 1RM: 140/160/185

hamstring mobility

“Cindy”: 21 Rounds plus 7 push-ups. Push-ups are always wrecking for me. Another suck…

Super couch later in the day.

 

Goals for Saturday’s CrossFit Total:

300 pound squat

160 pound standing strict press

400 pound deadlift

 

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