Nat came over early today so did rack pulls with her.

135x5,155x3,175x3,185x3,205x3,225x3,235x3,245x1, 255x1, 265x1, 275x1, 285x1

* Pulls felt good I love the feeling of getting stronger :) I think we might have been able to go up a little more but we kept it there for today. Will be neat when we can pull 300. It's rather crazy that Nat had to take off so much time for her shoulder and yet she hasn't lost any strength. I'm sure once she jumps back in with two feet she is going to see PRs left and right.

BP: 5x5 55,65,75,85,95

WPU 5x5 10# did some singles went up to 22# not even close to my old pr of 30#. I'm slacking on the pull-ups.

*Had to make sure I could keep up with Nat's numbers on the 5x5 I have to say the 95 was pretty tough. We'll have to max out soon. Although I think my numbers are down BP is something I have to put some extra effort into or it goes down quickly.

Guess I should have checked this before I went to workout. I was wondering why I was sucking on the SP I just recently did a 5x5. Oh well such as life...

SP: 55(5),60(3),65(2),70(2),75(1),80(f)
PP: x1 80,85,90,95,100,105,110,115(f)

Crossfit Endurance workout with rower 30sec on 20 rest 8xs. I talked TM into suffering with me during this as well she did great.

I didn't warm up before I worked out and I could tell the difference.

SP: 5x5 45,50,55,60,65

Pull up ladder starting at 1 and going to 10. And this was not on the minute I just started at 1 pull up rested went to 2, 3,4 etc so rest between each set and still sucked.

*My pull-ups are down since I haven't been focusing on them during the strength cycle like I was planning on. CF WODs are going to kick my butt when I get back on the daily WOD soon.

Back Squats

BS 21: Michael told me about a technique he likes to use which is start light add 5# for 21 sets to work on a lift so I decided to apply that to BS today since it's my least favorite lift and I've been avoiding it this cycle.

Started with 45# added 5# worked up to 145 and much to my surprise I failed twice on 145. Which is well under my max. I really enjoyed this method and I'm going to continue to use it. Making it all singles and little or no rest was good for me. I was well bellow P on all my reps because I was focusing on one at a time. I am planning on adding this once a week and see how long it takes me to hit my PR and see if that leads me to a new PR which it seems it will.

HPC: 45(5),55(3),65(2),75(2),85,90,95,100,105,110(f)

Some light snatch work.

* Thought I was going to get 110 today but not the case it was close.

Rack Pulls with Nat

Warm up x5 135, 145, 165
7x3 175,185,195,205,215,225,235

Finished up with singles 245,250,255,260.

*Was nice to workout with Nat again.