After more than a week of eating pretty terribly and being out of the box, I finally made it back last Thursday night. It felt great to get back into the swing of things. Already posted that workout, so will post Friday, the weekend, and the start of this week.
Friday, 3/27
AM workout:
Decided the best way to get back to work was to hit it hard Thurs / Fri / Sat, and then make Sunday relatively easy.
500m row / 250m row / 0.5 m run
Hang power clean 115x8
Sumo deadlift high pull 95x10
Sumo deadlift high pull 95x10
Ran 2 laps immediately after each set, 1-2 min rest in between sets. I'm liking these sets mixing in a lift with a run/sprint, since I think they have been helping my work capacity. I'm a decent runner, but want to get used to running when I'm already fatigued.
PM Workout:
Back Squat 5x2: #245
Got tough at the end but manageable, good working with Chris and Zack. 5 sets of 2 reps, all at #245. I'd like to get that squat up to #300 eventually (Current PR is #280)
Metcon:
10-8-6-4-2
Shoulder to overhead
OHS
#115, Time: 10:56
Jerks were all pretty easy, but OHS still tough as usual--too many failed reps. Great workout, would like to do this Rx'd but need to work on OHS a lot more. Wrists were limiting factor, couldn't move them for about 20 minutes afterwards.
Saturday, 3/27
AM workout
Bench Press, 5x3: #205
No fails, could have maybe gone +#5. Need to work on technique. 5 sets of 3 reps, all @ #205.
Metcon:
AMRAP in 8 min
3 HSPU, 6 CTB PU, 12 Box jump
Rx'd: 8 full rounds + 1 HSPU
Pushups, 3 rounds of 20, did each round for time, 90 sec rest in between
16 seconds for all three sets. Good to get the same time across the board--shooting for 15 seconds though!
Rested for about an hour or so when I got home then went for a 35 minute run outside. Took a few breaks to stretch out, but I think I kept a 7:30/mi pace. Need to start taking my pace watch with me to start getting more comfortable with 7:00/mi splits.
Sunday, 3/28
I was pretty sore all over on Sunday, so just worked on full clean and jerks. #135 is starting to feel pretty easy, and got #155 as well. Worked up to #175. Jerks all felt very doable, but still pulling too high on the clean. Got some good pointers from Rudy, Kurt, and Zack. Will keep working. #200+ is the goal.
Afterwards watched the regional girls go through a workout and judged Alison, who cranked out 22 muscleups. Definitely know who I need to go to now for tips on getting one.
Monday, 3/29
AM workout:
2x500m row
Press:
95x5, 115x3, 125x3, 135x3, 140x1, 135x3
#135 felt heavy, and it shouldn't have. Not sure where my pressing ability has gone.
Made up a metcon w/ HSPUs
5 rounds:
20 double unders
5 burpees
3 HSPUs
Time: 5:45
All unbroken except for a few tripups on the double unders. Good one for shoulder fatigue.
PM Workout:
Went for a 40 minute run
Tuesday, March 30, 2010
Friday, March 26, 2010
Another Round of Updates
Have been out of town on vacation / work for most of the last week, so here we go:
Wed, 3/17 @ CFC:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
WB 15-15-15
SDHP: 30-25-20
BJ: 40-31-36
PP: 30-25-20
ROW: 11-10-10
Rd 1: 126, Rd 2: 106, Rd 3: 101
Total: 333 (PR from 321 back in Sept)
Got a PR but a little disappointed I didn't hit the 350 I was shooting for. I had a rough game plan sketched out but didn't really follow it all that well, so I'll try to stick to it better next time. Lost some gas there at the end. I think I actually rested too much at some points, should get 40+ on box jumps. Wall balls and row need to improve in order to get up there with the big dawgs in the 350+ range.
Thurs., 3/18, Bally's
Bench Press
Warm: 135x5, 165x5
Work: 185x5, 190x5, 195x5, 200x5
Then worked on suck list...
4 rounds:
6 front squats @ #155
2 laps around Bally's track (I think 12.5 laps is a mile)
1-2 minutes rest in between each round. Kept each round around 1:25-1:40. All front squats unbroken.
Regular dips
8
10 +#15 weight
10 +#30 weight
10 +#30 weight, dropped weight and did 5
Fri, 3/19
Went for a 35-40 minute run outside, nice weather. Probably did 7:30-8:00 miles. I'd like to get to the point where a 7:00/mi feels pretty easy. Going to start running a lot more as it gets warmer, so if anyone is up for some longer runs / sprints / hill runs let me know.
Friday-Monday
Went on vacation to Vegas. First time there and it was a blast. WODs consisted of going to In-and-Out, watching a lot of basketball, and laying by the pool. Sleep was minimal.
Tuesday, 3/23
AM @ Bally's:
500m row / 0.5 mi run
Front Squats
Warmup: 135x8
Work: 155x6, 165x5, 175x5, 185x5
Ran 2 laps around Bally's track immediately after each set. 1-2 min rest in between.
Dips: 10, 10 (+#20 weight), 10 (+#30)
Circuit of double unders, situps. Few sets of HSPUs (8-6).
PM:
Went for a 25-30 min run outside. Actually felt pretty awful. Back was extremely tight (probably from the front squats and not working out for 3-4 days). Ran first two miles then did a few 1 min intervals by the zoo parking lot, then ran back home.
Wed, 3/24
Went to Orlando for work for the night. Weather was great and went for another 3-4 mile run.
Came back to the hotel and did:
10 rounds,
10 pushups
10 situps
10 squats
Didn't time it or hit it hard, just went unbroken.
Thurs., 3/25, CFC
Finally got back home, took a cab from the airport straight to the box.
Worked on squat cleans
135x3, 155x5, 155x5, 155x5
These are a major area of improvement for me. Still working on them, but weight is feeling easier. Need to get under the bar faster so I don't pull as if I'm doing a power clean. Also would like to be faster out of the bottom for when we do thrusters.
Metcon:
30-20-10
Hang power clean (#95)
Wall ball (#20)
Rx'd, Time: 5:09
HPCs: unbroken, 10-10, unbroken
Wallballs: broken up all over, but chipped away at them
Did a lot better than I thought on this one, since wall balls always give me trouble. Did too many singles, need to consistently get 10 or more a set. Great going back and forth with Emily on this workout.
Weighted pullups: 3-3-3
+#25, +#35, +#45
Got first two sets pretty easily, chin wasn't all the way over on the last set.
Wed, 3/17 @ CFC:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
WB 15-15-15
SDHP: 30-25-20
BJ: 40-31-36
PP: 30-25-20
ROW: 11-10-10
Rd 1: 126, Rd 2: 106, Rd 3: 101
Total: 333 (PR from 321 back in Sept)
Got a PR but a little disappointed I didn't hit the 350 I was shooting for. I had a rough game plan sketched out but didn't really follow it all that well, so I'll try to stick to it better next time. Lost some gas there at the end. I think I actually rested too much at some points, should get 40+ on box jumps. Wall balls and row need to improve in order to get up there with the big dawgs in the 350+ range.
Thurs., 3/18, Bally's
Bench Press
Warm: 135x5, 165x5
Work: 185x5, 190x5, 195x5, 200x5
Then worked on suck list...
4 rounds:
6 front squats @ #155
2 laps around Bally's track (I think 12.5 laps is a mile)
1-2 minutes rest in between each round. Kept each round around 1:25-1:40. All front squats unbroken.
Regular dips
8
10 +#15 weight
10 +#30 weight
10 +#30 weight, dropped weight and did 5
Fri, 3/19
Went for a 35-40 minute run outside, nice weather. Probably did 7:30-8:00 miles. I'd like to get to the point where a 7:00/mi feels pretty easy. Going to start running a lot more as it gets warmer, so if anyone is up for some longer runs / sprints / hill runs let me know.
Friday-Monday
Went on vacation to Vegas. First time there and it was a blast. WODs consisted of going to In-and-Out, watching a lot of basketball, and laying by the pool. Sleep was minimal.
Tuesday, 3/23
AM @ Bally's:
500m row / 0.5 mi run
Front Squats
Warmup: 135x8
Work: 155x6, 165x5, 175x5, 185x5
Ran 2 laps around Bally's track immediately after each set. 1-2 min rest in between.
Dips: 10, 10 (+#20 weight), 10 (+#30)
Circuit of double unders, situps. Few sets of HSPUs (8-6).
PM:
Went for a 25-30 min run outside. Actually felt pretty awful. Back was extremely tight (probably from the front squats and not working out for 3-4 days). Ran first two miles then did a few 1 min intervals by the zoo parking lot, then ran back home.
Wed, 3/24
Went to Orlando for work for the night. Weather was great and went for another 3-4 mile run.
Came back to the hotel and did:
10 rounds,
10 pushups
10 situps
10 squats
Didn't time it or hit it hard, just went unbroken.
Thurs., 3/25, CFC
Finally got back home, took a cab from the airport straight to the box.
Worked on squat cleans
135x3, 155x5, 155x5, 155x5
These are a major area of improvement for me. Still working on them, but weight is feeling easier. Need to get under the bar faster so I don't pull as if I'm doing a power clean. Also would like to be faster out of the bottom for when we do thrusters.
Metcon:
30-20-10
Hang power clean (#95)
Wall ball (#20)
Rx'd, Time: 5:09
HPCs: unbroken, 10-10, unbroken
Wallballs: broken up all over, but chipped away at them
Did a lot better than I thought on this one, since wall balls always give me trouble. Did too many singles, need to consistently get 10 or more a set. Great going back and forth with Emily on this workout.
Weighted pullups: 3-3-3
+#25, +#35, +#45
Got first two sets pretty easily, chin wasn't all the way over on the last set.
Wednesday, March 17, 2010
Tuesday: Grip It and Rip It
My traps and abs were beat up pretty badly from Monday's workout. High-rep situps resulted in me wincing all day Tuesday (and even today) whenever I sneezed.
AM workout, 6:00a @ Bally's:
Did a little rowing and running to warmup.
Deadlift
Warm: 135x5, 185x3, 225x3
Work: 275x5, 275x5, 275x5 (72% of 1RM)
Felt decent, could have maybe gone a little higher to around #300 (1RM of #380) but I always lose my grip on the bars at Bally's so kept it safe that morning.
PM workout, 6:00p @ Bally's:
Snatch work: 8x2 (all power)
1RM is #125, worked under that at #115 for all sets. Got all sets pretty easily, no fails. Still need to make sure I get full extension on the way up, but finally listening to Rudy and Bryce and concentrating on getting under the bar as fast as possible. Still haven't attempted a full squat snatch 1RM, but would like to get one at bodyweight (#155-160) in the coming months.
Metcon:
Clean & Jerk ladder (power cleans)
1st minute do 1 C&J, 2nd minute do 2 C&J, and so on...until unable to complete specified reps for a the minute.
9 full rounds + 7 reps (Rx'd @ #135)
Again surprised at how this one went. Was pretty nervious about it all day yesterday. Felt similar to the #155 power clean / pullup workout at Windy City a few weeks ago, in that I didn't think I'd do particularly well but when it came time just went at it best I could. I wasn't sure if there was any strategy on this one, and basically just tried to do the reps as fast as possible so maximize rest time in between minutes. My jerks at the start probably had some press in them, but as I got tired started to put the bar in a better rack position and use technique more--felt pretty solid even when tired. In a heat with Ben W, Brett Raz, and Nick, so it was good to put in a solid showing. Nice to see strength is coming along--a few months ago, when we did something like a 3 minute AMRAP of #135 clean and jerks I got 4.
Fight Gone Bad tonight. Is anyone else as excited as I am? PR back in September was 321, so shooting for 350 tonight.
AM workout, 6:00a @ Bally's:
Did a little rowing and running to warmup.
Deadlift
Warm: 135x5, 185x3, 225x3
Work: 275x5, 275x5, 275x5 (72% of 1RM)
Felt decent, could have maybe gone a little higher to around #300 (1RM of #380) but I always lose my grip on the bars at Bally's so kept it safe that morning.
PM workout, 6:00p @ Bally's:
Snatch work: 8x2 (all power)
1RM is #125, worked under that at #115 for all sets. Got all sets pretty easily, no fails. Still need to make sure I get full extension on the way up, but finally listening to Rudy and Bryce and concentrating on getting under the bar as fast as possible. Still haven't attempted a full squat snatch 1RM, but would like to get one at bodyweight (#155-160) in the coming months.
Metcon:
Clean & Jerk ladder (power cleans)
1st minute do 1 C&J, 2nd minute do 2 C&J, and so on...until unable to complete specified reps for a the minute.
9 full rounds + 7 reps (Rx'd @ #135)
Again surprised at how this one went. Was pretty nervious about it all day yesterday. Felt similar to the #155 power clean / pullup workout at Windy City a few weeks ago, in that I didn't think I'd do particularly well but when it came time just went at it best I could. I wasn't sure if there was any strategy on this one, and basically just tried to do the reps as fast as possible so maximize rest time in between minutes. My jerks at the start probably had some press in them, but as I got tired started to put the bar in a better rack position and use technique more--felt pretty solid even when tired. In a heat with Ben W, Brett Raz, and Nick, so it was good to put in a solid showing. Nice to see strength is coming along--a few months ago, when we did something like a 3 minute AMRAP of #135 clean and jerks I got 4.
Fight Gone Bad tonight. Is anyone else as excited as I am? PR back in September was 321, so shooting for 350 tonight.
Tuesday, March 16, 2010
Monday: Squats and a Weight Vest
Back at it yesterday. Attempting to do a few 2-a-days at the start of the week since I'll be heading out on a short vacation on Friday. Was still feeling the effects of the weekend's binge Monday morning.
AM workout, 5:45a @ Bally's:
500m row
0.5 m run
Front Squat
Warm: 115x5, 135x5
Work: 155x5, 165x5, 175x5, 185x5
No bench press--following Rudy's coaching and working on the things I need to get better at. Don't think a bench press will help me too much in the midde of a full squat clean Grace. Still might put it in there once in awhile, just not as consistently.
Sumo-deadlift high pulls
95x10, 105x10, 105x10
0.5 mi run x 2 (sub-7:00 splits)
PM workout, 6:00p @ CFC:
OHS: 5x1
125-125-125-125-125
1RM is #125 but did the overhead squat / double under workout (40 reps at #115) as Rx'd, so just did #125 for these. No fails. Finally starting to feel comfortable, just followed the coaches and went slower (who knew?). I've tended to rush these in the past, which usually was the result of failed reps. I felt that I could probably do another #10-#20 lbs, but focused on form.
Metcon:
As Many Rounds As Possible, 12 min
5 burpees
10 pullups
15 situps
6 rounds + 11 situps (+#20 weight vest)
I think I could have gotten 10 rounds on this w/o the vest, but my goal over the next few months is to get stronger so I strapped it on. I'm going to try to do this for most of the bodyweight metcons. 7 or 8 rounds would have been better--everything felt fine except for the situps--my abs are pretty sore this morning.
I think my conditioning is solid right now (could always be better), but I usually have muscle fatigue on heavier workouts rather than getting gassed. Now that it's warming up I'm going to start running outside for longer distances or adding in some CF endurance workouts, so that should take care of conditioning.
AM workout, 5:45a @ Bally's:
500m row
0.5 m run
Front Squat
Warm: 115x5, 135x5
Work: 155x5, 165x5, 175x5, 185x5
No bench press--following Rudy's coaching and working on the things I need to get better at. Don't think a bench press will help me too much in the midde of a full squat clean Grace. Still might put it in there once in awhile, just not as consistently.
Sumo-deadlift high pulls
95x10, 105x10, 105x10
0.5 mi run x 2 (sub-7:00 splits)
PM workout, 6:00p @ CFC:
OHS: 5x1
125-125-125-125-125
1RM is #125 but did the overhead squat / double under workout (40 reps at #115) as Rx'd, so just did #125 for these. No fails. Finally starting to feel comfortable, just followed the coaches and went slower (who knew?). I've tended to rush these in the past, which usually was the result of failed reps. I felt that I could probably do another #10-#20 lbs, but focused on form.
Metcon:
As Many Rounds As Possible, 12 min
5 burpees
10 pullups
15 situps
6 rounds + 11 situps (+#20 weight vest)
I think I could have gotten 10 rounds on this w/o the vest, but my goal over the next few months is to get stronger so I strapped it on. I'm going to try to do this for most of the bodyweight metcons. 7 or 8 rounds would have been better--everything felt fine except for the situps--my abs are pretty sore this morning.
I think my conditioning is solid right now (could always be better), but I usually have muscle fatigue on heavier workouts rather than getting gassed. Now that it's warming up I'm going to start running outside for longer distances or adding in some CF endurance workouts, so that should take care of conditioning.
Monday, March 15, 2010
Week's Worth of Updates
Haven't posted in awhile--tried a few times last week but my posts got erased and I was too lazy to redo them. Going to a give a quick recap of my workouts. I'll just post most of the ones that were done at CFC last week.
Wednesday:
Affilate Cup competition workout
5 rounds:
8 overhead squats (Rx'd #115)
30 double unders
Time: 12:22
Would have liked to get sub-10 on this, but 1RM OHS is #125 so just wanted to get through it. Going to make these a focus in the coming months, along with squat cleans.
Thursday:
Affilate Cup competition workout / Paleo+ Challenge workout
2k row
Time: 7:40 (PR)
Beat my January time of 8:27 by a decent amount. Didn't feel particularly great during the row, but managed to finish up ok. I'd like to set a personal goal of shaving this down to a sub-7 over the long term, but I'll definitely need to increase my rowing stamina since I'd probably have to pull at a much higher stroke rate.
Friday:
Last Affiliate Cup competition workout
Chipper:
100 box jumps ("24)
80 KB swings (1.5 pood)
60 wall balls (#20 ball to 10 ft target)
40 pullups
20 calorie row
Time: 19:16
Pretty disappointed with this, but it was a tough workout overall. I thought did pretty well on everything...except the wall balls. Had a number of missed reps, couldn't string them together--it was ugly. Jonny did keep me honest throughout though, so it's just something else to keep working at.
Saturday:
5 min AMRAP #135 clean and jerks
This was more of a skill session than anything else. Rudy coached me through and I did my best to do actual squat cleans, instead of the usual power clean to front squat. Big focus over the next cycle is on strength and making sure I have a solid rack position on all clean movements.
Sunday:
30 minute run
Needed to sweat out Saturday's festivities. This was awful but felt better afterwards. Walked to Pequod's with Karen and Megan to meet up with everyone, ate a bunch of pizza, then made my first trip to Sweet Mandy B's. Fatty.
Thanks everyone for the birthday wishes, had a great weekend. Said goodbye to gluten last night, back to work today.
Wednesday:
Affilate Cup competition workout
5 rounds:
8 overhead squats (Rx'd #115)
30 double unders
Time: 12:22
Would have liked to get sub-10 on this, but 1RM OHS is #125 so just wanted to get through it. Going to make these a focus in the coming months, along with squat cleans.
Thursday:
Affilate Cup competition workout / Paleo+ Challenge workout
2k row
Time: 7:40 (PR)
Beat my January time of 8:27 by a decent amount. Didn't feel particularly great during the row, but managed to finish up ok. I'd like to set a personal goal of shaving this down to a sub-7 over the long term, but I'll definitely need to increase my rowing stamina since I'd probably have to pull at a much higher stroke rate.
Friday:
Last Affiliate Cup competition workout
Chipper:
100 box jumps ("24)
80 KB swings (1.5 pood)
60 wall balls (#20 ball to 10 ft target)
40 pullups
20 calorie row
Time: 19:16
Pretty disappointed with this, but it was a tough workout overall. I thought did pretty well on everything...except the wall balls. Had a number of missed reps, couldn't string them together--it was ugly. Jonny did keep me honest throughout though, so it's just something else to keep working at.
Saturday:
5 min AMRAP #135 clean and jerks
This was more of a skill session than anything else. Rudy coached me through and I did my best to do actual squat cleans, instead of the usual power clean to front squat. Big focus over the next cycle is on strength and making sure I have a solid rack position on all clean movements.
Sunday:
30 minute run
Needed to sweat out Saturday's festivities. This was awful but felt better afterwards. Walked to Pequod's with Karen and Megan to meet up with everyone, ate a bunch of pizza, then made my first trip to Sweet Mandy B's. Fatty.
Thanks everyone for the birthday wishes, had a great weekend. Said goodbye to gluten last night, back to work today.
Tuesday, March 9, 2010
Monday: Crossfit Total
Was a little beat up from Heavy Grace on Sunday, so just did some bodyweight exercises at the gym--a little running, double unders, box jumps.
I also did a little running Monday morning.
Monday Workout, 6:00p @ CFC:
1st Crossfit Total (from January)
Back Squat: #250 (tied PR)
Press: #145 (-#5 PR)
Deadlift: #350 (+#35 PR)
Total: #745
Monday's CFT:
Back Squat: #280 (+#30 PR)
Press: #140 (-#5 from Jan, -#10 PR)
Deadlift: #380 (+#30 PR)
Total: #800 (+#55 PR)
Pretty happy with Monday's performance. A lot of hard work on the back squat finally paid off. Press has been stuck around #140-#150 for a number of months now, so just need to work on it. The deadlift PR was accidental. Pulled #315 for my first set which was pretty easy, and Bryce told me to go for +#5 PR to #355. I got it up, but felt lopsided and way more than #355. Realized afterwards that we had left an extra #25 plate on one side. Not the best PR but I got it, need to double (and triple) check next time.
Started my work on front squats this morning, the improvement list never ends...
I also did a little running Monday morning.
Monday Workout, 6:00p @ CFC:
1st Crossfit Total (from January)
Back Squat: #250 (tied PR)
Press: #145 (-#5 PR)
Deadlift: #350 (+#35 PR)
Total: #745
Monday's CFT:
Back Squat: #280 (+#30 PR)
Press: #140 (-#5 from Jan, -#10 PR)
Deadlift: #380 (+#30 PR)
Total: #800 (+#55 PR)
Pretty happy with Monday's performance. A lot of hard work on the back squat finally paid off. Press has been stuck around #140-#150 for a number of months now, so just need to work on it. The deadlift PR was accidental. Pulled #315 for my first set which was pretty easy, and Bryce told me to go for +#5 PR to #355. I got it up, but felt lopsided and way more than #355. Realized afterwards that we had left an extra #25 plate on one side. Not the best PR but I got it, need to double (and triple) check next time.
Started my work on front squats this morning, the improvement list never ends...
Saturday, March 6, 2010
Friday / Saturday: 5K and Heavy Grace
Friday Workout, 6:30p @ CFC:
Ran the 5K for the affiliate team competition.
Time: 22:52
Was trying to get somewhere around 21 minutes (last 5K in November was at 22:08 on the treadmill). I've been running a mile or two a day at 7:00/mi or walk/sprint intervals on the treadmill during my morning workouts, but haven't done a full 5k in a long time. Can't wait for it to get warm outside.
This was a workout I needed to do well on, and I'm currently in 2nd behind Brett Raz, who I knew would smoke this one.
Saturday Workout, 9:00a @ CFC:
Bench Press: 5-3-1
165-185-205(5)
Metcon, Affiliate Team Competition WOD #4:
From 2008 Crossfit Games, "Heavy Grace"
30 full squat clean & jerks (Rx'd #155)
Time: DNF, 21 reps
Ended up finishing the 30 at 16:34
I knew this would be by far the hardest out of the eight competition workouts, and I just wanted to get through it. I basically have no squat clean, and power cleaned / front squatted every rep. Jerks felt fine for the most part, although I failed a few reps due to trying to muscle up the weight. Thanks Mandie for counting my reps and Kerry for keeping me in it. Have to agree with Rudy that I need to be doing a little less bench pressing and a lot more front squatting--something I plan on programming in my next cycle once we've finished the competition workouts.
Going to do something light tomorrow (run or row), then Crossfit Total Monday night.
Should be a solid week of workouts, then my birthday Friday, St. Patty's Day Saturday, Pizza Crawl Sunday, and Vegas the next weekend--looking forward to it.
Ran the 5K for the affiliate team competition.
Time: 22:52
Was trying to get somewhere around 21 minutes (last 5K in November was at 22:08 on the treadmill). I've been running a mile or two a day at 7:00/mi or walk/sprint intervals on the treadmill during my morning workouts, but haven't done a full 5k in a long time. Can't wait for it to get warm outside.
This was a workout I needed to do well on, and I'm currently in 2nd behind Brett Raz, who I knew would smoke this one.
Saturday Workout, 9:00a @ CFC:
Bench Press: 5-3-1
165-185-205(5)
Metcon, Affiliate Team Competition WOD #4:
From 2008 Crossfit Games, "Heavy Grace"
30 full squat clean & jerks (Rx'd #155)
Time: DNF, 21 reps
Ended up finishing the 30 at 16:34
I knew this would be by far the hardest out of the eight competition workouts, and I just wanted to get through it. I basically have no squat clean, and power cleaned / front squatted every rep. Jerks felt fine for the most part, although I failed a few reps due to trying to muscle up the weight. Thanks Mandie for counting my reps and Kerry for keeping me in it. Have to agree with Rudy that I need to be doing a little less bench pressing and a lot more front squatting--something I plan on programming in my next cycle once we've finished the competition workouts.
Going to do something light tomorrow (run or row), then Crossfit Total Monday night.
Should be a solid week of workouts, then my birthday Friday, St. Patty's Day Saturday, Pizza Crawl Sunday, and Vegas the next weekend--looking forward to it.
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