It’s been a few days and a few workouts since I’ve posted, so here is a recap from Sunday until Wednesday.
Sunday was the standard gymnastics practice: HSPUs, ring dips and pull-ups. I finished with 5 rounds of 3 L-pull-ups, 5 ring dips and 20 double-unders. The pull-ups were the hardest for me, and now that I have the kipping technique down on the dips, they were a breeze. Total time was 7 minutes.
Monday was a heavy squat, and I worked up to an easy 215-lb. high-bar back squat, but I wasn’t able to move 230 lb. Next, I worked up to a heavy set of deadlifts and I did 275 lb. for 3, which is just 5 lb. off of my previous one-rep max. This is good news! I finished with glute-ham raises and 3 sets of AMRAP kipping toes-to-bar. My sets have increased to 8 reps, which I’m really happy about.
Tuesday was a heavy push press. I did 115 lb. easily, but I wasn’t able to move 130 lb. This seems to be a common occurrence with me in the third week of training. The rest of the workout was all triceps and shoulder-specific movements.
Wednesday was definitely the highlight of the week for me. I finally got an HSPU where I wasn’t falling away from the wall and I finished at the top locked out and in a handstand. Yeah! It has been almost two years of work. I’m going to revel in this before I start thinking about repping them out.
I followed this up with the CrossFit WOD they did at the inaugural USAW-CrossFit Open in Colorado: AMRAP in 10 minutes of 6 squat cleans (30 kg), 12 pull-ups and 24 double-unders. I managed 5 rounds, 6 cleans and 5 pull-ups. The goal was 5 rounds, so I beat that, but of course I’m thinking, “Well, I should have gotten 6!” Mike coached me through this and told me afterward I was moving so well through the WOD that he had to double-check the weight on the cleans to make sure we hadn’t messed it up! Nice! Compared to the women in my weight class, I would have placed third. Slowly I am starting to gain the speed I’ve been working toward! I’m thrilled with the day, and I’m going to use the positive momentum to carry me forward.