The last time I PRed my Bench Press, was years ago, and it was around 150lbs. I asked my friend Nick to come to the gym with me me tonight, he hasn’t been to CFTC in years. He came, we benched together, and I ended up PRing at 175. It was unexpected, I didn’t count the plates, I just kept lifting. That seems to be a strategy that works for me.
Banded bench press 10×3
:30 seconds rest between sets
Bar Weight @ 50% of 1RM
Band Tension (1RM<150=ORANGE, 1RM<250=RED, 1RM>250=BLUE)
7 minute amrap
10 ring dips
5 kettlebell swings (55/35)
Yeah. Apparently everyone who didn’t show up, just knew better.
I did 30 strict HSPUs in 3 sets. I’m actually getting better at these, even though I had a 45lb plate and an ab mat, I actually touched my head to the ab mat instead of just grazing it. Progress.
The 100 pull ups I did with a green band, and very carefully, because of you know, my little foot problem. So I had to climb up using the J-cup thing every time, strap in, and do however many I could do in that set.
I ended up completing 72 out of the 100 pull ups, in 11 rounds (including the 3 rounds for my HSPUs)
Bench we did 55lbs, easy peasy. Even with the silly resistance bands.
Ring dips, again used my trusty green band. Holy shit was this rough. Must’ve been the ridiculous HSPUs, pull ups, and bench presses that set us up for failure on this one. the KB was whatever. Light weight, kids.
I ended up completing 6 + 8 rounds.
And then I literally couldn’t lift my arms up to wash my face. For real. And it got worse. And worse. Through Sunday morning, I was incapable of straightening out my arms without insane pain. Talk about taking stuff for granted. It was what I now know as the brachialis muscle, or climber’s elbow, or according to another diagram, the brachioradialis and the pain was, okay, straighten your arm out with your forearm facing in. Now pinch the spot where your arm bends, on the top. It’s the bend where your forearm meets your bicep, the part on top. RIGHT THERE. Oh my god, such pain. Couldn’t sleep, couldn’t move, couldn’t lift my arms. It was definitely stupid, and I should have known better. And I didn’t even do all 100! Good God.
Right there. That’s where it hurt!
Anyway, yeah. Lucky me. I ended my week of CrossFit early with such a wonderful WOD. I kept a close eye on my pee, drank a crap ton of BCAAs and water, and hoped for the best. Isn’t that really what we’re supposed to do when we think we have mild rhabdo?? Yup. That’s what we all end up doing, anyway. #ibeatrhabdoagain
