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Everyone can do this as RX’d. My usual warning:
There is a difference between doing the CFT as a WOD and exploring your limits and doing it in a competition. Today we are doing it as a WOD. The number one rule today is “Don’t be pig headed!“ If you add weight when your technique was poor on the last lift, you are being pigheaded. Being pigheaded leads to injury. Don’t be pigheaded. You need to be sound tomorrow to workout again.
No PRs today. The squat was about 30# off but I believe the form was better than in the past. Press was about 20# lbs off but I expected that. My shoulders are smoked from the SDHPs and push jerks yesterday. Working my way back up on deadlift after trying to correct form.
Before: 100 singles, 50 DU, 10 wall squats, 10 front squats @45, t-spine mobility, sleeper stretch
95x5, 115x3, 135x2
175-185-195-205-215PR (5> last time)
FS and DL are really the only lifts I can work considering shoulder problem, and DL is actually a little iffy when it gets heavy.
FS 1RM is 220 so it’s time to retest FS though, but then I’m going to switch to 5s, cuz today’s triple was on the slow side.
21 KBS (USSR) 53#
Lost a bit of time in R1 getting GHD set right. Rookie mistake. First 400 was 1:24ish. Last was 1:44ish.
Felt good doing a metcon. Really needed that. FS PR helped too. CF is my Prozac. Shoulder feels more than 5%, less than 10% better. Doesn’t hurt as much putting arms in back squat position, but L side is still twingey on pullups.
Back squat: 295lb (failed at 315lb)
Shoulder press: 145lb
Not too pleased with my results on this one. My max squat is 325 and max deadlift is 415lb. Lack of sleep and poor diet are a big part to blame as well as not working out much in the last several weeks.