Ahhhh, I messed up my training maxes. I'm supposed to be using 85% of a 1RM for what I'm doing and not 90%. No wonder my squats were so heavy. I was meant to do 105x5 in 3 weeks and that is my rep PR. I fluked into using the correct TM for bench, OHP, and deadlifts because I was being cautious due to my shoulder and back.

I'm going to reduce it for squats by 2.5 for the next cycle. It will be weird to lower the weights, but what's done is done.

Crossfit

Metcon
5-4-3-2-1 minute
Max Distance Run
-Rest 1:00 Between sets-

No clue

Accessory
EMOM 8: 1 Ring Muscle up

Did 1 and failed and then did 5x12 ring rows

----------------------------

The run was promising. I did a bit more than 1km in the first 5 minute section, held that pace, and went faster in the last minute.

I did one ring muscle up, but was so scared about my shoulder. The good news is that I *think* my shoulder problem is on its way out, but it is now purely tennis elbow. I am travelling in 2 weeks, so I might do 8 days of no weights and see if that helps.

the Quarter Finals workouts are really nice. Would need to be done with 'age group' weights when performed by mere mortals but I think they look like lots of fun

I'm guessing the 3rd one would be your favourite?

Crossfit

Metcon
7:00 AMRAP
1000m Ski
In remaining time:
Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP
1000m Ski
In remaining time:
Max reps Push Ups

-rest 5:00-

7:00 AMRAP
1000m Ski
In remaining time:
Max Dumbbell Bench Press (2x22.5kg)

1.4m assault bike - 16/58/23

-------------------------------

Really, really fun day. The ski-erg ran out of batteries just before I started, so had to switch to a bike. Everything felt strong. 16 strict HSPU is nice.

You're foiling my plan of ignoring the quarterfinals to pretend it didn't exist. I am really bummed about not making. I was basically the cutoff in our gym. Everyone ahead of me made it, and I was best of the rest. And yeah, the 3rd and 4th probably are my favourites. C&J is probably one of my better lifts.

I also realized I was stuck in training for the Open like the old days. These workouts are very Open-y. But now, the Open is more engine and low skills and the more crossfitty workouts are in the quarterfinals. I just need to show up next year lean and with a good engine, and I should be good. I am making it my mission to qualify next year.

are you entered as India or UK?

why not do the QF workouts anyway to see where you're at?

Crossfit

Metcon
Teams of 2
8 sets (each/1:1)
50 Double Unders
1 Rope Climb (Or 5 Strict Pull Ups)
5 Overhead Squats (70kg)

1:02, 1:01, 1:09, 1:02, 1:02, 1:12, 1:03, 1:02 - 30 double unders, 4 strict pull ups, 40kg overhead squats

Accessory
4 rounds:
15 Stick Sit Ups
30 Flutter Kicks (each side)
4 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left), 32kg
30 yd Isolateral DB Farmers Carry (right), 32kg

--------------------------------

First time overhead squatting pain free. I actually think my shoulder is 98% healed, but my tennis elbow is pretty bad right now. And I have been confusing the two. That's really good news though. A little bit of rest and I should be back to weightlifting and everything else!!!

Funny, you ask. I've just had a nightmare with my (Indian) passport. It got lost in the mail and we're going to Greece in 2 weeks. They finally found it today after officially declaring it lost. It's been one week of 4 hours on the phone everyday, scrambling to get an emergency passport, and then all the visas after that. I've actually been eligible for a British passport for a few years but been too lazy. I will do that soon.

I'm registered as India, but for all the masters categories it is irrelevant. Top 25% worldwide qualify. I actually ended up 18/242 in 35-39 India. But it doesn't matter.

I feel like I haven't earned doing the quarterfinals workouts, so don't want to do it.

Crossfit

Extra
Deadlift: 90x5, 102.5x5, 117.5x5

Metcon - Half Murph
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way

24:07 - 5 rounds of 10/20/30

-------------------------------

Fun. I squeezed in the deadlifts before Murph, but didn't have time to do the back off sets.

I underestimated/didn't plan enough for Half Murph and it was way too high RPE. Everything was fine until the last run where I walked a lot because my core was SO fatigued. First run was in 3:40. Then round times were 2:30, 2:53, 2:58, 3:11, 3:08. The last "run" was in 5:15!!!!

This is murph prep for a few weeks leading into Murph. My time last year was 48:30 doing 10 rounds of 10/20/30. 45 would be cool, but I would need to lose weight for that.

how is Tia having a kid and then coming back and just destroying the quarter finals?

pretty impressive and you'd think she'll be improving relative to everyone else as they go deeper into the season

Open Gym

Front Squat: 72.5x5, 82.5x5, 92.5x5, 72.5x5x5
Bench Press: 55x5, 65x5, 72.5x5, 55x5x10

----------------

Cycle 2 begins for squats and bench, DL and OHP are a bit behind. Squats training max went down after my mess up and this is a much better RPE. It felt good.

I woke up yesterday and walked up the stairs and my right knee hurt!!! There was then no pain rest of the day, including half Murph. It happened again today after waking up. Quick googling seems to be runners' knee, which is just tendonitis I think from overuse. I went into squats today planning on stopping if it hurt, but there was no pain. My tennis elbow is also pretty bad right now. I am being stubborn because I am going on holiday in a week and plan on taking 7-8 days completely off. It's my first holiday in 18 months after the breakup and my mom dying, so I haven't really had any time off exercising.

Better drugs?