I guess tonight would be a good time to figure out my max bench…‘cept, I won’t go too heavy. I have rack that has adjustable pegs to put the weight up on when I get to max reps.
I can’t do BW bench presses so I picked a weight I could do for reps: 65 # (I tried 70# but it was a little too heavy).
rd 1: 18 bp, 23 row pullups (inclined with feet up - pull like a row up to bar)
rd 2: 15 bp, 25 row pullups
rd 3: 11 bp, 16 row pullups
rd 4: 9 bp, 15 row pullups
rd 5: 11 bp, 17 row pullups (pushed out a couple extra since it was last round)
I have been trying to work in a warmup (which has been difficult)
I did three rounds of
sampson stretch
situps
boomstick o/h squats
5 burpees
And I noticed that you did some o/h squats. I tried those. And when I went down, I went down. The movement combined with my arms up in the air felt awkward. My arms kept moving forward. What’s the secret to doing these well, eh?
Well, row pullups are much easier than the assisted pullup on the gravitron. For REAL. When I do the p/u on the machine with 80 pounds of assistance and I can only do about 8.
The bench press was tough even with a (relatively) low weight - I think it is the most I’ve pressed, though. I’ve only bench pressed twice - once at one of my first crossfits - 55 pounds - and last time on 3 bars of death - 45 pounds. But I was surprised how many reps I was able to do.
Over head squats - well it was only with about a 10 pound metal irrigation pipe. I had a hard time the first time I did them, too. I think the trick is to keep the bar a little more toward the back of your midline - my arms are more at an angle than straight up. I also don’t do deep squats, as I said about the other day’s killer wod…only a little deeper than parallel. i’m no expert, though. Have you done them with just a broomstick or length of pipe? (Pvc is what they use in the seminars, I think.) I just happened to find this metal pipe in the workout room. It seems to work pretty well. Just about as long as a barbell.
Kodiak - check out this slideshow if you can (might be blocked from firewall) The guy in the slides keeps his torso leaning forwad a little and his arms straight up. He goes farther than parallel but not a** to grass.
We’re doing overhead squats tonight. If you have not done them you should use the PVC or broomstick. It is important to go all the way down as this is a gateway movement for the snatch. If you can’t go all the way down then you need to work on the bottom position. Hold on to a rack and squat all the way down, ass to grass as we say. Focus on keeping your back straight.
I don’t think you did lousy! Look on the crossfit site, view the comments for today. BW bench presses I think make for low reps…I didn’t do BW. Just about half BW so that makes a big diff….
