Training for Strength

Row 500m @ easy pace

Back squat
5-5-5-5-5 loading 80% 1rm or more

6-1 ladder
pushups
pullups
box jumps
DB split power snatch 40lb

I'm favouring a sore lower back today. I was walking in the park during the weekend and my left foot went into a hole, jolting my spine. I felt a pain in the left side of my lower back, which has persisted for a few days. It's not very painful, but enough of a warning to practice very safe lifting and book a chiro appointment ASAP.

Today was a quiet workout, with only three of us in the box - Coach, Holli & me. That suited me fine as strength training is a slower activity with lots of rest in between. My squat numbers are pretty bang on for 80% of 1rm. A few weeks ago, I squatted 205 lb for three reps. So if I consider that my maximum (until proven otherwise), then 80% is 164 lb, which I squatted during the last three rounds. The new lifting shoes have made a big difference in my stability and confidence. I would have enjoyed piling on a few more pounds but with a sore back I will retreat to fight another day.

The ladder was just plain fun. I remember when something like this would have been a big deal to consider. 6 pullups? Ug. Not too hard these days. But Coach Clarke said something interesting this morning - if you walk out of Crossfit without breaking a sweat, then you need to bring more intensity. So I ran through the ladder as quickly as I could, following strict form. My heart was beating fast at the end. But he still beat me by three rounds. Will I ever be that strong and fast? I remind myself that I've been doing this for just four months and in that time, everyone else has been improving too. So my marker for progress are these blog entries, which tells the story of how far I've come.

5 X 135lb
Failed on 185lbs
5 X 155lb
5 X 165lb
5 X 165lb
5 X 165lb