244.0
Today is a birthday WOD at Stoneway CrossFit, which I am inclined to skip. My reasoning for that is that 1) I need to go work on my back squat and 2) it is an absolutely nasty, long, tedious workout and I just really don't feel like doing it.
It's basically the Filthy Fifty except with 47 reps of everything rather than 50.
47 Jumping Pull-Ups
47 Kettlebell swings, 1 pood
47 Walking Lunges
47 Knees to Elbows
47 Push Press
47 Back Extensions
47 Wall Ball Shots, 20 pound ball
47 Burpees
47 double unders
Update: I did not do this WOD.
This is the workout I did:
Back Squats
Set 1: 10 reps at 175 (70%)
Set 2: 8 reps at 185 (75%)
Set 3: 6 reps at 200 (80%)
Set 4: 4 reps at 210 (85%)
Set 5: 2 reps at 225 (90%)
It will be interesting to see if I can get through this. It's possible I'm overdoing it at the lower loads - that doing 10 reps at 175 and then 8 at 185 will take enough out of me that I won't be able to make it through set 5. An alternative would be something like 3 x 3 at 220, 2 at 225, 2 at 230. That would be a lot quicker too. An advantage of the first option though is that it would help me more with endurance. But, it's the higher loads that spur muscular adaptation.
Update: got the back squats done and also worked on lats. Note: on the last set of back squats, I actually did 3 reps because the first one didn't quite have the range of motion I was looking for.
Did not have time to do the dumbell rows, dips, or back extensions.
Food:
Yogurt Mix
Pork stuff with rice, black beans, salsa
Coffee
Apple
Flank Steak
Yogurt Mix
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