Today was a bit of a break from the traditional CompTrain, kick you in the nuts and leave you dead on the floor workouts. We got to focus a bit more on strength and less on intense cardiovascular, push yourself to the brink workouts - but that is what CrossFit is all about. Constantly varied functional movements performed at high intensity. If we did the same thing over and over we would never get any better...
So, I was pretty pleased with myself. I was solid on squats with using 325# for the sets of 3, felt good on bench by using 225# for the sets of 4 and, the push presses, I only went to 150# because my shoulder still is just not right. The L-pull-ups really sucked. The core went before the arms.
Here was the CrossFit Workout With Heavy Thrusters as programmed by Ben Bergeron on 7/8/2016 http://www.builtbybergeron.com/comptrain-programming
1. Conditioning5 RFT:5 Squat Clean Thrusters, 135/9510 C2B pull ups
2. Strength8 x 3 Back Squat6 x 4 Bench Press, climbing4 x 8 Push Press, climbing3 x Max strict ring dips30 Strict L-sit Pull ups