My dad's 60th surprise party was a huge success. We planned it so that during the morning he would go to the Manchester St Pattys Day Parade with his buddy Steve and my brother. Meanwhile, my mom and I were busy bees setting up the house/prepping food/buying last minute decorations/etc. About a half hour before he came home, the guests started arriving. We ended up having ~25 friends and family over including his old college roommate who he hadn't seen in a while. He was TOTALLY surprised and had to keep his sunglasses on inside to hide the happiness tears.
Monday morning started off on the right foot with 6am Crossfit. The WOD consisted of:
Back Squat 5- 3- 1+ (@70%, 80%, 90% of your new Working 1RM)
WOD: For Time
- 20 Ring Dips
- 30 Power Cleans (155, 105)
- 40 Push Ups
- 50 Abmat Situps
I didn't really know my current Back Squat 1RM, so I used my 1RM from January (115) as my 90%. Therefore I did 5 reps at 85lb, 3 reps at 95 lb, then ~3 reps at 115. I always feel like i had a hard time working on heavy weights during the 6am WODs. Since I'm still waking up, I'm usually nervous to push it to higher numbers that I probably could do if I was really focused. Oh well.. I'll get there..
The WOD itself was fun. I like "chipper" workouts like this. For the ring dips I used a blue band, used a 65 lb barbell for the Power Cleans, and did most of the pushups on my knees...finishing in 10:29. I was one of the fastest in the class so I probably could have pushed the weight a bit higher.
Speaking of Power Cleans...I need to work on my form. We've done a lot of them lately (last Thurs, Sat, and Monday. The trick to a good power clean is to bring your elbows straight out in front of you when catching the bar so that the bar is being held up around your shoulders:
I, however, have not been doing a good job "getting under" the bar and end up catching it in a way that it lands right in the middle of my chest. My elbows haven't been going out as straight as they should so the bar doesn't get high enough. Brian (our gym's owner) pointed this out to me yesterday, and it's a great tip. Without this advice, you get crazy bruises like so:
Not so attractive. I've also had to wear high collared shirts to work all week so coworkers don't think I'm getting punched in the sternum at home. ohhh crossfit...
Last night I had an awesome sleep and even had the chance to sleep in a little bit this morning (6:30 instead of 5? yes please). I brought my running stuff with me to work and went out for a beautiful 5 mile run around Jamaica Plain at the end of the day. I've never run around JP before even though I've been working there for ~3 years now. I never had a car to drive home in until last month so before I would have had to take the 45 min+ T ride home sweaty and smelly if I ran after work. But now it's all different! I headed out right around 5:15 to explore the neighborhood. It was a glorious 50 degrees out so I didn't need to wear the warm running layers I had brought just in case. I ended up going from the brewery to Jamaica pond, doing 2 laps instead of the originally planned 1, and back to the brewery again. This got me to 5 miles on the dot. Success!
I finished the 5 miles in 46:46. I was happy with this time considering I stopped to take some photos and this was my longest run since my 10k on New Years Day. Feels good to be back!
Now I'm just relaxing with a hearty hit-the-spot dinner. Spaghetti Squash with homemade meat sauce (grass-fed ground bison, mushrooms, onions, red peppers, Raos pasta sauce)
Cheers!
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