242.0 (Yay!)
Strength:
Deadlift
1-1-1-1-1
340 (PR)
Happy to get the new PR in the Deadlift, even though the jump was only 10 pounds. Some issues that may have contributed to the lesser gain this time include the fact that I PR'd the Back Squat yesterday and then today, I actually did the Metcon before the strength portion, so that may have impacted it as well. But, I can't help thinking that the 5/3/1 program, with it's emphasis on more reps at lower weights, may not be as effective for someone at my stage to make pure 1 RM strength gains. At the same time, I still believe, since our goal is not just pure strength, but also endurance, that 5/3/1 is a pretty optimal program for CrossFit, especially in the Deadlift and Squat.
But, I am nonetheless tempted to try and get in some extra strength workouts next week and just go as heavy as I can one more time before we start 5/3/1 again. I'm also tempted to tweak the numbers a bit on 5/3/1 to try and get heavier loads, which I also realize is irrational, so I probably won't do it, but the thought is there in my head all the same. But, trying to get in an extra heavy cycle next week on all 4 major lifts makes some sense to me - something like 5 X 3 at 90%. Another thought is to just do Wk 1 of 5/3/1 and then repeat it again the next week when we start the cycle for sure. If I want to do either of those, it probably means hitting Stoneway in the morning and LAF at night.
Metcon:
AMRAP 3 Minutes
5 Squat Cleans 115/75
10 Air Balls
Rest 1:30
Repeat 3 more cycles for a total of 4
2, 2, 1 1/2, 1 1/2
Food:
Yogurt Mix
Half Chicken Breast
Grande Latte
Salad
Banana
Salmon Burger
2 Cheese sticks
1 small peach
bite of cake
bite of beef jerky
Decaf Latte
Pretty good day on the food. A little bit of bread with the burger and that tiny bit of cake, but otherwise pretty darn good.
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