CrossFit Open Prep Day Minus 40

I did not get the fastest start in the world this morning but I suppose that’s what weekends are for a little bit. In the garage at 7:45 planning to do some strength work and then a metcon. However, ended up going with slightly more strength work plus some skills work at the end. I also outlined a Goat List of several things that need ongoing work.

I’m using Starting Strength as a basis to build up towards the levels I need in the main lifts. I moved up to 175 back squat today, the most I’ve done in probably a couple of years. I’d plateaued briefly on 165 but now think that was a result of just several hard days of workouts more than an actual plateau. 175 was reasonably easy this morning. Remaining strength work was cleans, something I’ve been neglecting in a big way. I like the move as well as the snatch but just haven’t worked them in much lately. I did a cycle I picked up from CrossFit Rockwall, 5 sets of 8,6,5,3 and 5 reps increasing in weight up through the 3 rep set and then dropping back. I started at 95 and had more trouble with 8 of those than I did with 3 of 125. My metabolic conditioning is probably holding me back some if that’s the case.

In thinking through goals other than strength, the level tests from CrossFit Rockwall came to mind and they seem like a good reference for measuring fitness and preparation. In the past, I’ve done almost all of the Level 2 so I’m shooting for as many of the Level 3 skills completed before February 27th. In looking through them in the cold garage this morning, only the 10 second freestanding handstand looked doable so I worked on handstands for 5 minutes. Didn’t actually get to 10 seconds but got close several times. I think that’s doable with just a days work. Lots of the other ones are going to take some dedication.

My diet has been pretty good up until yesterday which involved way too much Crispin cider at lunch and pizza for dinner with some bourbon as a nightcap. I woke up this morning allergies aflame and I’m pretty sure it had to do as much with diet as anything since I wasn’t suffering badly in the days preceding. My breakfast lately has been a modified Bulletproof Coffee with butter, coconut oil, protein powder and milk. I seem to stay focused and attentive longer with this breakfast.

Tomorrow is technically a rest day but given no metcon today, I may do something short with more skill work.