Weekend Madness

The boys at SB Crossfit cooked up a killer for us this morning:

4 Rounds For Time:

400m Run
50 Box Jumps

Unfortunately my knee is crap and so I sat this one out. Everybody else worked incredibly hard and in the process motivated me to put my best efforts into my own saturday madness...

(1)

1:00 PM

7-5-3: muscle-ups
21-15-9: KB swings (1.5 pood)

Time: 11:48

(2)

7:00 PM

Get estimate of today's 1 RM front squat:

Rest about 1 minute between attempts.

95 lbs X 3
115 lbs X 3
135 lbs X 3
155 lbs X 1
175 lbs X 1
185 lbs (Fail)

1 RM weight = 175 lbs

Time: 11:50

(3)

7 X 3 front squat (135 lbs - 75% 1 RM)

Time: 10:15

(4)

4 rounds for time:

500 meter row
50 box jumps (24")

Time: 25:02

Comments:

The muscle-up/KB circuit was hard but certainly didn't destroy me. Muscle-ups were limited by strength (but felt much closer to full extension). KB swings felt good. I had to keep the MU at low reps in order to keep the flow of the circuit at a resonable pace. Maybe next time I'll try smaller sets of both repeated more times so that I can get similar power output from both movements. Any suggestions?

I am fairly confident that my true 1 RM front squat is significantly heavier. I expected it to be low given that I was only taking 1 minute breaks and I was a bit tired from a long day and workout (1). No matter, the real purpose was to figure out what weight to do the triples at.

The triples at 75% felt good and hard. I had to fight but I wasn't ever dangerously close to failure.

The final circuit was beautiful. I felt like I really joined the rest of the SB crossfit crew in their WOD. Props to Phil and Russ... 24" boxes suck.