A 13K Run and Crossfit = Back Squat
Last night I met several people from my running club for a couple 6.7K loops around the local research facility. I was feeling kind of tired from a hard day at work so stayed back with the pack. We finished the first loop around the lighted facility in around 40:19, for a roughly 6:00/K (9:40/M) pace. We stayed at roughly the same pace for the second round, but I sped up with one of the guys for the last mile, finishing the loop a minute or two faster than the first loop.
After chatting a bit we dispersed and I went home and did the daily Crossfit workout, which was 5 rounds of 3 repetitions of the back squat. The idea here is to try to achieve maximum weight. Including warm-ups, I completed:
3 x 38 kg. (84 lbs.)
3 x 48 kg. (106 lbs.)
3 x 58 kg. (128 lbs.)
3 x 62 kg. (137 lbs.)
3 x 64 kg. (141 lbs.)
3 x 68 kg. (150 lbs.)
3 x 70.5 kg. (155 lbs.)
3 x 72 kg. (159 lbs.)
By the time I reached 72 kg. I was kind of shaky and could barely do the squat, so decided to quit before I hurt myself. I need to build a squat rack before I go much heavier – I can’ drop my weights like some Crossfitters do – my workout room is in the shed over the laundry room, my luck and my wife would be right below when I did this.
I finished off my workout with 10 normal pull-ups (a new record for me), 20 16-kg kettlebell swings, 6 pull-ups plus 4 jumping pull-ups, and 100 rowing repetitions.