Angie and I are on a mission to get strong so over
the next 4 weeks leading into the Affiliate Cup we’re doing an extra
strength session with Tim at the Albert Street Box. It’s their garage
actually, not a registered Crossfit box. But
it still has everything needed for a good strength session.
Tim programmed our little workout:
Warm-up
Run around block (400m)
Leg Swings
Air squats
Shoulder rolls
2 x 10 air squats with resistance band around quads
Strength
Work up to 5RM
Bench press
Front squats
Deadlift
Max pull-ups (strict)
We paired up – Angie and I, Tim and Jack – and rotated through the lifts.
Angie and I started on front squats and my focus
wasn’t so much going heavy (getting a true 5RM) but rather on good
technique and engaging my glutes.
Front Squats
5 @ 15kg
5 @ 35kg
5 @ 45kg
5 @ 50kg
Interesting how changing form makes the lifts
harder. I need to develop the strength where it should be rather than
where it is. It is good though to realize what’s happening and giving
it good focus – keeping my hips in line by engaging
my core which in turn keeps a neutral position on my back.
It was also interesting to note that I couldn’t
remember the last time I’d done just front squats (though I am fully
aware that most movements – hello thrusters – utilize the same muscle
groups)
Bench Press
10 @ 15kg
5 @ 25kg
5@ 30kg
5 @ 35kg
I pushed it a bit too much on this one. While I
was able to do the full 5 reps at 35kg I knew it wasn’t good for my
shoulder (which is even more obvious today). It was good though as my
current strict press (overhead) is I believe 35kg
so matching it was solid especially after a day of SUP racing.
Deadlift
5 @ 35kg
5 @ 45kg
5 @ 55kg
5 @ 60kg
5 @ 65kg
This was interesting for me given that it was the
first time I was back to deadlifting specifically after tweaking my
back. I was aware of my movements, again of engaging my core and
keeping my hips in line in order to lift with my glutes
and not my back. It felt good, different but good and though I didn’t
go too heavy I didn’t lead with my back on any of the reps which was the
goal. I know I still have a long way to go but this will definitely be
a start to getting stronger and staying
healthy which is most important of all.
Pull-ups
3 x 2 strict
Tim designed this to be 5RM weighted pull-ups but
as their pull-up bar isn’t that suited to kipping they had to be
strict. Angie did reverse pull-ups (her goal is to do unassisted
pull-ups in WODs by Christmas – I just shouted it out there
for you Angie, you’re welcome…haha!) and I did sets of 2 strict though
after the first set they were individuals. Still, it felt good as it
wasn’t that long ago that I got my first strict pull-up. Being able to
do them even when my shoulder is a bit wonky
was great. That being said there will be a little bit of care and
maintenance going on with my shoulder this week, going to have to rest
it a bit so I’m not completely set back. There was just too much volume
for it this past week so I’m dialing it back
a bit – likely no overhead this week though we’ll see how the
programming goes.
Thanks Tim and Jack for a sweet morning of strength
and sunshine (we had our sunglasses on in the garage it was so bright)
and for the quality tunes – Canadian university tunes that were playing
when I was there and apparently still are
as Jack has most recently noticed. Good friends, strength and dance
party – no better way to spend a Sunday morning.
Some (garage style) photos…
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| One twin |
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| Two twin... |
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| Not a twin... :) |
