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July 26, 2011

CrossFit WOD

Max Effort: Press 5×5

3 Rounds for time

10 Back Squats (135/95)
50 Double Unders

I so need to work on my upper body strength!  Today’s Max Effort was press.  My max press is 80 pounds (last attempt mid-June), and after yesterday’s ring dips, I felt very weak.  I was able to 5-rep 70 pounds, but when we added 5 more pounds, I could only do three.  I was lifting with Staci and she was able to add more weight, so I went ahead and attempted my max of 80#s.  Got 2 reps!  That means that I should be able to PR next week when we go 5×1.  I’m happy.

95#s is about 50% of my max for back squat, so I thought about going a little heavier, but after yesterday’s squat cleans, 95# felt heavy enough.  I was also sharing a bar with Staci, which added another element to the ‘get it done fast’ mentality.  I have a mental block about double unders in a WOD, too.  I have no problem doing 25 or 30 unbroken in the warm-up, but put them in the WOD and I just can’t do it.  By the third round I was doing 5 sets of 10.  I’m pretty sure Staci had to wait on me each round…stupid double unders!

Time: 4:22 Rx

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