Friday, October 29, 2010

Crossfit Day 4 - Strength

Yesterday's workout destroyed me at the time but I recovered enough to play ball that night and not be all that sore the next morning! 

Today's lineup involved some heavy lifting as I was scheduled to find out my maximal weights in the front squat, bench press and power cleans. I was really excited about this because I haven't done much in the way of front squatting or power cleaning and I was really keen to discover my 5 rep maximums.

I did the warmup on the board and then dove into the front squat. My wrists aren't very flexible so the movement ins't comfortable but the lighter weights weren't bad in my 5 rep sets. Once I got above 185lbs I had to put on wrist braces to support this vulnerable position but my legs didn't fail me. I lifted comfortably until 225lbs and then my wrists gave out after the second rep so I had to settle for a maximum of 215. 

The bench press by no means my strength but it is a movement I am comfortable with. I hadn't done any bench pressing for the past 6 months so I was interested to know what my count would be. The warm up sets went quickly and before I knew it I was lifting 195lbs firmly for 5. I got up to 215lbs and decided that was my 5 rep max as the last rep was a struggle. I was pleased with that because my chest feels small and weak but I guess I had a little more in the tank than I thought! 

Power cleans were going to be a surprise because I have never pushed myself in that specific lift. I have had some training but all in all it has not been a staple in my training program until this last pre-season but even then we weren't pushed much. My warm ups were clean lifts and Mark our trainer was pleased with my form. I moved up in 10lbs increments and before I knew it was above what I thought I could do with no form for a 3 rep maximum. The 10lbs kept on pilling on and the heavier I got the better the lifts felt! I finally hit 225 and completed the 3 reps perfectly; AMAZING! I was cleaning more than I could front squat! I didn't see that one coming but I guess having deadlift as my strongest movement really helps with my clean. 

I was one happy camper. Power cleans are something I want to get REALLY good at and in one session my confidence and skill soared. I can't wait to push this lift and get into the 300's! I did 30 roll outs in 5 quick sets of 6 and then guzzled my protein shake. It was a great workout at Titanium Crossfit in Courtenay and I thank Mark for being such a caring and attentive trainer.

I am going to sleep well tonight so I can attack the WOD tomorrow! 

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