Saturday, July 16, 2011
Super-excited! Attended my first CrossFit Level 1 course and became a trainer. Set a 2 minute PR in Fran at the course - 8:28 as Rx'd. The following week I put up a PR CrossFit Total (725), with a 5# Squat PR(260). I started a 5/3/1 cycle of Snatch and Back Squat.
I completed Linda(10-9-8-7-6-5-4-3-2-1 reps of DL, Bench, Clean) for the first time. As Rx'd, my weights were 257# DL, 171# Bench, and 130# Cleans. It took me 40:04 and I tweaked a little lower back muscle on the last rep of the 5s round. The little man in my head said to rest between reps 4 & 5, but I did not listen. I had to take a few days off from lifting.
The following week I did my first Throwdown competition WOD. It included my first-ever 3" deficit handstand pushups. They were hard. On Memorial Day I participated in a fundraising event called Meorial Day Murph, and set a 2 minute pr on Murph(1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run) with a 20# vest. I broke the calisthenics into 50 sets of 2 pullups, 4 pushups, 6 squats. It seemed to work well.