But, before we even got to Cindy, we did some other good work. I got to the gym early and worked on stretching for a while. Then, we did some group stretching as well. My favorite was squat walking; we looked like a bunch of ducks waddling around the gym, but I could feel how it worked on hip mobility.
Then, we moved to deadlifts - one of my favorite lifts. The plan was three heavy sets with a rep pattern of 5-5-3. I warmed up at 135 and 225 and then did my first set at 255. That felt easier than I expected, so I went to 275 for my second set. That also went well, so I moved to 295 for my 3-rep set. I still felt good, so I decided to do a few single reps to see how it went. I did one rep at 315 and then another at 325. A few weeks ago, I had failed at 335 and 325 (despite a PR of 355 a year ago), so hitting 325 felt pretty good. With Cindy looming, I called it quits there.
Cindy: 20 minutes, as many reps as possible:
15 air squats (bodyweight squats)
Twenty minutes is longer than most of the metabolic conditioning workouts we do. In some ways, it seemed easier than some because it wasn't a sprint. On the other hand, it seemed like it would never end and I am tired today.
I did a modified version of the workout. I can't do 5 legit pull-ups in a row right now. There was no way I could do many sets of them. I can do regular push-ups pretty easily, but I knew I'd be well over 100 reps there in 20 minutes. So, I did knee push-ups instead. The goal of these workouts is to keep moving, not hit complete muscle failure. If I'd done regular push-ups, I would have hit muscle failure.
The coach estimated that we should do 15 or so rounds in 20 minutes. I must have selected the correct band for pull-ups and the right approach to push-ups because I got 14 rounds plus 5 pull-ups.
That's a total of 75 assisted pull-ups, 140 knee push-ups and 210 air squats. I hurt all over today, but it was a good workout.
After the workout, I stopped at a nearby restaurant and had a salad, asparagus and a steak for dinner.
I was originally planning to do CrossFit again today, but I know I need a rest day if I'm going to ski well this weekend. Getting older kind of sucks sometimes, but at least I've learned to recognize when I need a rest day.