11/4
Max effort bench press 5-2-2-1-1-1
The 3 reps over 90%1RM were 225, 235, 240#. 240 was a modest 5# PR. Skipped the assistance work because I knew what today's WOD was and I wanted to hit it in the morning with the 9:30 crew. Which brings us to...
11/5
"The Air Force WOD"
For time: (with 95# barbell)
20 Thrusters
20 SDLHPs
20 Push jerks
20 OHSs
20 Front squats
*Every minute on the minute (including the 1st minute) perform 4 burpees
This was WOD 1 from the CrossFit Games Midwest Sectional Qualifier from last year. The one I should have entered and regretfully didn't. Unfortunately, as much as I was looking forward to doing this WOD and seeing how I might have faired, I woke up feeling pretty gosh darned crappy. My little boys have had me up the past 2 nights and something I ate yesterday didn't quite agree with me. But you just never know so I rolled into the Clubhouse to give it hell anyway. Got through the thrusters and a handful of SDLHPs in the 1st minute, the remainder of the SDLHPs and a few push jerks in the 2nd, the rest of the push jerks and 3 OHSs in the 3rd, and then the wheels fell off the cart. The OHSs were slowwwww...Up to this point I'd been on pace for my goal of a sub-5:00 time. Shoulders were smoked and the legs were starting to feel Wednesday's triple dilly all over again. Thankfully, I was still able to nearly finish the OHSs before the minute was up, leaving only 3 OHSs and the 20 front squats to finish in the 6th minute. And I needed every second. Just as CK was about to call for burpees I finished my last front squat and called time. 5:57 was about a minute slower than I'd hoped for but it would have been good enough for 7th place at the sectional. Which is nice to know on a day when you're not your best. I was wrecked pretty good afterward, but felt much better after staring at the bottom of the puke bucket for a few minutes=)
Hopefully I'll have time a little later to squeeze in DE deadlifts in the garage, and stay on schedule with the Westside template.
J
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