Rehab time

Saturday

I went in to Saturday really wanting to max out on an overhead squat but to no avail, I tried 95#s and couldn't even do that without pain. I HATE IT!!!! So took my aggression out on some oly lifting:

225#s 8x1 power cleans

I had about 3 fails and last one was close to a full clean. Followed it up with SS box squats:

(220#s) 140# +SS bar 12x2

On the minute, had Kurt watching me. He said I kept initiating too much knee bend in the second rep of many sets. I just have to slow down and focus on keeping tight and driving up hard.

Took a rest day Sunday.

Monday

Got this one in really late. 8pm-ish

Sumo-DLs 275# 12x2

Need to focus on dropping hips more and using adductors.

Swiss bar DE bench

(123#) 90#+swiss bar 9x3

Push ups on the minute:

25 on 1, 20 on 2, 15, on 3, 10 on 4, 5 on 5.

Going to keep working on this. Push ups got hard not sure if it was triceps or chest but fatigued quickly.

Need to keep working rehab and get shoulder better! A little bit everyday!!!

Super ball!

I'm so back and forth like worse than a bouncy super ball. I really don't like sucking at CrossFit but I really enjoy lifting heavy weights. I mean I enjoy the suffering of being under a ton of weight. I came to this conclusion after hitting some heavy hang power cleans. I maxed out at 245 and hit 255 but with a close to full clean. After that was a 5k row... didn't enjoy that. Followed that up with a 3rm dead at 445. I just really like lifting heavy shit. I subbed a metcon with 185 squat cleans. Even though it felt awful and my back was sore for 3 days. I thoroughly enjoyed it. Now question is does this enjoyment outweigh my dislike of sucking at CrossFit workouts???

Not sure where I stand on that one. Currently I'm going to try and attempt to do 3x CF workouts a week, 1-2 CFE endurance workouts, focusing on Westside with a side of gymnastics. Possible? We'll see...

Everyday have been working on some gymnastics skills, rings, parallettes, handstands....

7Jun10
DE bench press, 9x3 135#w/chains on the minute
tri ext 40# dbs 3x5
single arm row 40# 1x50

9Jun19
ME squat, 275# w/chains 1,1,1
ME rack pulls 7" 485# 1,1,1

wanted to do the metcon but shoulder still can't handle the burpees yet.
2 mile run 16:25

GHraise 3x8 60sec rest
Blue band pull-through 50x broken in 20,10,10,10