A bunch of training stuff to catch up on today.
Today was Oly class and we worked on snatches. I got 2 pretty 75# snatches in a row (5# under my current max), catching both in the bottom of the squat. That's a big step for me - I always ALWAYS power snatch when it gets heavy, and I've been working hard in Oly class to get more comfortable catching in a lower position. This is nice progress.
Yesterday we did Isabel, one of the CrossFit benchmark workouts.
30 snatches for time 60#
I was pleased with this - it was a light enough weight to go really fast but not trivially light. We also worked on GHD situps, a new one for me. I'm not a fan of situps, but these were more of a core stabilization and leg-firing exercise, much more useful and technical than a regular situp.
I also got to test my max deadlift and max back squat since my last post. Max deadlift actually showed up in the WOD last week. We were supposed to do a sequence:
5 at 60%
3 at 70%
2 at 80%
2 at 90%
1 at 95%
1 at 103%
So I based it on 175# and worked up to 180 for my last rep. I got it no problem, so I figured I'd try 185, then 190, and finally 195. I got them all! I think I could have gotten 200, but I ran out of time. I'm so pleased that the linear progression worked and I got so much stronger. I was prepared for maybe 185, but this was more than I had hoped for.
On Sunday I tested my max back squat, and my sequence was similar:
5 at 65#
5 at 85#
3 at 105#
2 at 115#
1 at 125#
1 at 135#
1 at 145#
Then I tried 150#, but it wasn't happening and I bailed at the bottom. Kind of a bad bail too - bumped my elbow and rolled the bar down my back. Ouch! But I'm fine. I knew better - wasn't feeling 150 and should have listened to my body, but it's a good reminder to be a little more careful, even when going for a max effort. Like with the deadlift, my max of 145 was more than I had hoped for - was thinking it would be 125, maybe 135.
Overall, my summer linear progression plan worked great! I got from 175# to 195# on deadlift and from 115# to 145# on back squat. I am within spitting distance of my pre-baby PRs (205# and 165#), even with my knee not quite at 100%. Setting a goal and working towards it really works. I feel much stronger and more confident than I did at the beginning of the summer.
What's next? Well, I need to test my front squat max and then based on that number I'll start a 4-week front squat progression. Plus I'm working on core (OHS, TTB, handstands) on open gym days. And I need to sprinkle in some work on pull-ups (all kinds!). I'm formulating a plan to work on pull-ups. I need something really concrete that will keep me on task.