|Dave Lipson and Rob Orlando power through 20 reps with a weight that I could maybe do once. Maybe. (games2010.crossfit.com)|
|We used plyo boxes. And heavier weights. And chest hair. And shirts to cover that chest hair. (gymworkout.us)|
Strength: 4 rounds
- Back squat 8 reps @ 80%
- 10 Single-leg Step-ups (each leg) 90#
After a bit of discussion with Coach Vin about where he thought I should be (205-225# most likely), I warmed up with the empty bar (45#) , 135#, and 185#. Sadly, that third warm-up set of 5 reps was a 40# PR over my previous attempts. And I opted to go up to 205# for the work sets. Sets of 8 are LONG sets under heavy weights, and since two of my big goats right now are muscular endurance and plain old endurance, I knew I would be sucking wind by the end of each set pretty badly. I didn't need a super heavy weight across my shoulders while struggling just to breathe. Not yet at least. That's some more advanced-type crossfitting!
What I didn't count on was how fast step-ups holding two 45# dumbbells would start sucking. Very fast, it turns out. While I struggled to complete all the sets of squats, I did manage to do them all unbroken, even though the final two reps of each set seemed like I was nearly going to fail. However, every set of step-ups was broken, usually about halfway through, to avoid collapsing across the box in a broken heap. I did try to keep the rest period snappy, so that I could try to spot my squat rack partner on his 255# squats. Show