Took a rest day yesterday. After the tabata and then sitting in a car for 7+ hours…my body was a mess. Mostly lounged around the house after going to breakfast and catching a screening of Lincoln in the early afternoon. I also knew that I’d be working out Monday, Tuesday, and Wednesday of this week because it’s another testing week at Craic and I needed to get my tests / workouts in before I left for a business trip to Las Vegas. So why more tests? Craic is changing the way that they approach training. This came after a trip John and Glen took to AZ for OPT Training. Here’s Glen’s recent post on the new philosophy of training. We’re going to spend three days testing this week and for each movement, it will put us into a group of which we will stay in while we train. For some of the movements, we might be in BEG, for others, INT and for some Rx and that will be our swim lane (per movement) for the next two months.
I worked out with Kendyl and Lauren today. Lauren and I were joking that if we morphed into one person, we would be the ultimate Crossfitter 🙂 She’s amazing at gymnastics and running and I’m pretty decent at strength and rowing. Ha! Today’s test was 1RM backsquat and max pull-ups (or scaled version). The thresholds for what group you’re in were as follows:
RX= 1.5x Bodyweight or more
INT= 1-1.5x Bodyweight
BEG= Bodyweight or less
Men / Women
BEG = 0-2
Going in, I knew I’m be at BEG for the pull-ups, but surprisingly, until today, I’ve never tested my backsquat 1RM. For the pull-ups we had the option of doing 3-second negatives or ring pulls. Pull-ups make me nervous with my shoulder issue, so I talked to Jarrod about doing ring-pulls correctly. I’ve been doing them a lot lately, but I knew I wasn’t doing them correctly, as they weren’t as challenging as I knew that they could be. This time, Jarrod had me stand with my feet directly beneath the rings and it was definitely more challenging. I squeaked out 11 ring pulls. Officially in the BEG group. By the way, Lauren got 11 strict pull-ups!
Working with Lauren and Kendyl was great on the backsquat. Kendyl totally underestimated her own strength and was like “I think I’ll try for 105 today.” She and Lauren both ended up getting 130#! I checked what I did historically and did a 5×5 at 125# in September and prior to that, 5×3 at 145# in August. Other than that, I never tested it. I knew that likely I could do 165#, as that’s my front squat. I did the following rep scheme: 75# x 2, 95# x 3 (warm up) and then 125#, 145#, 165#, 175#, 185#, and then I decided to try for 195#. I rebounded off the bottom no problem, but when I got the middle of the lift my body just stopped. It (as Jarrod also pointed out) was a very weird place for me to pause in the middle of my lift. He thought I was going to fail, but somehow after the pause, I stood right up! I’m really happy with 195#. It put me in the INT group for that movement. Can’t wait to get 200# at the end of this training regime!
Today also marked my half-year point of check-ins at Craic. I’m still the mayor 🙂 I’ve been going to Craic for 8 months, but didn’t start doing the Foursquare thing until today.