Probably posted this one before, but it’s worth repeating:
“It takes courage to grow up and become who you really are.” ― E.E. Cummings
This was an unusual day as I was able to spend a total of approx. 3 hours at CF. Casually snuck out of work at lunch for the nooner. Then back again for Strongman at 7pm. Followed by some additional training with peeps. There’s so many challenges going around the box you just have to reach up and lasso the moon, George Bailey. Do it. It’s an endless stream of things to goal and do and work towards. CF’ers love to work. As do I. Give me a goal, point me in a direction, wind me up, and let me go.
Direction. Set one. Errrr… or two.
For not only have I signed up for the 90 Day Challenge which starts Jan. 1, I also threw my resilience in the ring for the Back Squat Challenge which began on Monday, Dec. 17. Here’s how it works…
Back Squat Challenge: You work every other weekday – Mon., Wed., and Fri., for two months. On Day 1, Monday, start at 50% of your 1RM back squat weight. Do 20 reps at the 50%. Then every other weekday after (W, F…. M, W, F…etc.) increase the weight in 5lbs. increments. I started really, really light, as I don’t want to burn out too quickly. So, even though my Back Squat 1RM is 155lbs. and I should be starting around 75lbs., I elected to start at 55lbs. So, Monday, Dec. 17, 20 reps completed at 55lbs. Wednesday, Dec. 19, 20 reps completed at 60lbs. Friday we’ll be up to 65lbs. And so on…
You cannot put the barbell down at any point during the round.
On the day you cannot complete a set of 20 reps you work at that weight for however many days it takes until you can complete the full 20. Suppose you only get 18 reps at 145lbs. on Wednesday before you drop the bar? You try for 20 at 145lbs. again on Friday.
Even at the lighter weight this is a surprisingly taxing goal. It is supposed to make your ‘posterior chain’ (CF’ers love this word) über strong. I’m down with über strong. Let’s see how long I can last.
Press – 3 x 5
Completed: up to 5 reps at 70lbs. I know. I know. My overhead is cray-cray weak. Still. Alas.
Tabata Hang Power Cleans (95/65)
Tabata Front Squats (95/65)
Tabata Push Presses
Completed: at 60lbs. Not bad. This was a really fun barbel complex. Love the Tabata. Takes you to a different place when strategizing. You gotta find a number of reps and stick to it.