thursday:
21-15-9 reps of:
135 squat clean
ring dips
my time was 12:49.

friday:
bench (all x3): 155, 185, 190, 195, 185
squat (all x3): 185, 195, 195, 205, 205
press: 95×5, 115×5

115 was pretty hard which was weird given I pressed 145 the other day, probably sore from ring dips the night before or something.

warm up: 30 situps, 15 pullups, 30 pushups.

press 5×1: 115, 125, 135, 140(pr), 145(pr)

my old personal record was 135 so I felt awesome about this, really good to put up that much weight. kept good form and minimal layback to boot.

afterwards, did the newly minted crossfit southbrooklyn metcon “heidi”: burpees/boxjumps/knees to elbows, 30/20/10. my time was 11:50, this pretty much sucked to do but felt pretty good about it afterwards. like most metcons I do these days, I felt like the mental part was my limiting factor. I was tired but the little “rest breaks” I take are mostly unnecessary for me anymore, but I do them out of habit or something. have to keep this in mind for next time.

warmup: 15 pullups, 15 chinups, 30 pushups, 30 situps, 30 squats

was reading “olympic weightlifting” by greg everett last night before bed, and for squat depth he pretty much says you should go as deep as possible without reconstructive surgery . for crossfit, hips breaking parallel with knees is generally the standard, but today I went as low as possible, which for me was quite low.

3x: 135, 185, 190, 190, 195

this was pretty tough for me and I started to lean forward on a few, which is kind of a no-no in a high bar back squat from my understanding. I’ll have to ask a coach about this next time I go to crossfit.

saturdays are my favorite days to go to crossfit, we start pretty early and then I usually feel great for the rest of the day.

run 4 miles, warmup was 50 squats, 30 pushups, 40 situps and 20 pullups.
press 3×5: 105, 115, 120, 125, 127.
other stuff: 4 sets of 10 weighted situps (45lbs) and 15 russian twists (35lbs).

the last rep of 127 barely went up, but the whole class was yelling at me to do it so I got it done, which felt really great. definitely one of the benefits of working out with other like-minded people, I would have failed it for sure if I was working out by myself in the gym. after the workout I tried to lift 140 but it wouldn’t quite go up, my previous 1 rep max for press is 135 so I should be able to beat that easily next time we do the total.

warm up: row 500m, 30 pushups/situps/squats

deadlift: 225, 275, 305, 315, 320

bench (3 reps each): 135, 155, 185, 190

5×3: 165, 185, 195, 210, 215. form started to break down at 215. accessory work was reverse ladder of odd numbers, 15 handstand pushups 1 L pullup, 13 hspus and 3 L pullups, and so on until they’re reversed. 14:31, switched to kipping pullups to keep it under 15 minutes.

warm up: 500m row, 2:00.

bench (x3 unless noted otherwise): 135, 155, 185, 190×2, 185, 190

row 2k, 7:54.

I tried a wider bench grip on the first 190 set and that didn’t work out too well. rowing was really hard today, definitely going to try and get in some rowing workouts especially in the winter when running outside sucks.

row 1k, 4:00

press 5×5: 95, 115, 120, 120×3, 120×4

Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-ups
10 Wall Ball Shots (20lbs)

this was a lot of fun, I love workouts like this. 9 rounds + 1 dip. god ring dips are hard.

we went to buttermilk channel last night, which is a fancy new restaurant on court st. the space is really nice and the food was great, I had cauliflower apple soup and a delicata squash tart and sarah had sweet potato ricotta croquettes and duck meatloaf with spinach. she thought meatloaf was just ok but I really liked mine quite a bit, plus they have kelso beer on tap which means we’ll be going back to try one for sure.

since I had pound and a half of cauliflower in the freezer and plenty of leftover stock, I figured I’d try my hand at replicating the soup I had, which was quite good but didn’t really have any apple flavor. I used mark bittman’s cauliflower soup recipe as a base, but altered it slightly:

in a large stockpot, saute 1 onion, 2 cloves garlic, a diced fuji apple, a bay leaf and 1 teaspoon kosher salt in 2 tablespoons oil. I used grapeseed oil we just picked up from fairway, it tastes great, is supposedly healthy and has a high smoke point. anyways, when the onion is soft add a pound and a half ofcauliflower, 3 1/4 cups of stock and 1/4 cup apple juice if you have it (if not, just use stock or water). cook until cauliflower is fall apart tender, and fish out the bay leaf. puree until the soup is smooth.

at this point the soup is fine to store in the fridge for several days. before serving, stir in a bit of cream and grate some sharp cheddar cheese, fresh black pepper and possibly a wisp of nutmeg on top.

warmup: row 500m, 1:55. since we are doing strength all month at crossfit I am going to look into doing some full on rowing workouts in the gym.

front squats 5×5: 135,155, 165,175,185

deadlift/pushup, 10 sets with -1 rep less every set, deadlifting bodyweight (175) for time: 4:48. felt pretty good about this but probably could have done it a bit faster. pushups were very easy.