Rise and shine! It’s CrossFit time.
I’m slowly growing addicted to my tri-weekly CrossFit sessions. I’m finally at the point where I’m comfortable enough with my coaches and fellow CrossFitters where we not only know each other by name and can swap fun stories from the weekend, but we also know each other by strengths and RMs and can semi-predict or gauge what others can lift.
Today’s skill focus was the “Low Bar Back Squat.” Going into the workout I had no idea what a “low bar” back squat was versus a regular one, but apparently it’s where the bar rests more on your upper back rather than right above your shoulders like a “high bar” back squat (or what we consider a regular) would be.
We were to warm-up then do 2 reps EMOM (every minute on the minute) for 10 minutes at 65% of our 1 RM (rep max). The class had focused on back squats last Thursday so everyone had a gauge of where they should be except for me, who had missed the class. It had been ages since we focused on back squats before then, and I had nothing written on my card (we track RMs so we don’t forget), so I had no clue where to start. Luckily my friend Amy was at class. We’re pretty even on RMs so I decided to take her lead and see where it got me.
Her 1 RM was 165, which translated to roughly 105 when rounding down for 65%. We warmed up with the bar then gradually added weight. At 65%, we should still be able to explode from the squat and not have to struggle to get the bar back up. I got up to 95lbs and could still explode, but was definitely feeling it. I was ready to stop at that weight, but my coach encouraged me to try for 105. He watched me attempt 105 and noticed I was slowing down and not exploding like I should – a sign I had passed 65% and should go back to 95lbs. That was a-ok with me. Amy was still exploding at 105 and kept it there – she rocked it!
I’m glad I dropped back to 95lbs, the 10 EMOM was still challenging, but also didn’t kill me. I was still exploding on the final round and kept my form intact through every set. I felt good!
We finished class with “Helen.”
- 400 m run
- 21 swings (i used 30lbs)
- 12 pull ups
- 3 RFT
Helen is a quick and dirty beast. Not exactly a challenging one when you first look at it, but I was certainly out of breath by the end. The run was the killer, but it’s also where I thrived. I was the first runner back in the first round, but slowed down when it came to the swings and pull ups. My goal was to keep a semi-even pace for the three rounds and finish strong. The coach counted the final 12 pull ups with me, which was pretty awesome. There’s nothing more encouraging than having someone count down the final reps with you. You can’t stop – someone is counting on you!
Back at home I had a bowl of plain greek yogurt with apple, peanut butter, walnuts and almond slivers for breakfast.
Nothing like a bowl of yogurt, fruit, and nuts to get the morning going!
Time to get this week started!
Have a great Monday everyone!