@waxman’s

snatch
60%(53kg)/2, 70%(62kg)/2, 80%(71kg)/2, 85%(75kg)/2 (failed on 2nd rep), [90%(80kg)/1]4x (failed on 3rd attempt)

back squat
60%(78kg)/2, 70%(91kg)/2, [80%(104kg)/2, 85%(110kg)/2, 90%(117kg)/1]2x

rdl
[85%(87kg)/3]3x

was jumping back about 4” on the snatches.  need to drive legs into ground more and not through self back.  i’ve recently started using a belt for squatting for sets at and greater than 85%.  the belt makes a HUGE difference for me.  feel stronger and more stable.

@cfla

cf open wod 12.2

10 min amrap:
30 snatches (75#)
30 snatches (135#)
30 snatches (165#)
as many reps as possible (210#)

total reps = 61

this was a lot more difficult than expected.  the volume at 135# killed me.  finished loading up 165# @9:30.  rested until 9:50, then stuck 1 rep @ 165#.  my pelvic bone is pretty sore and bruised up from making contact with the bar 61 times.  ouch.

@waxman’s

power clean on blocks above the knee
60%(62kg)/2, 70%(72kg)/2, [75%(77kg)/1]4x

snatch pull
[95%(84kg)/3]3x

last workout before 12.2.  power cleans felt strong.  i think i’m finally starting to get the hang of the snatch pull, but need to FINISH better!

@waxman’s

snatch
60%(53kg)/1, 70%(62kg)/1, 80%(71kg)/1, [85%(75kg)/1]3x

back squat
60%(78kg)/2, 70%(91kg)/2, [80%(104kg)/2]3x

press
3x3 @60kg

lower volume day.  felt good.  needed to get my knees back faster on the 85% snatches.

@waxman’s

behind the neck push jerk
60%(61kg)/2, 70%(72kg)/2, 80%(82kg)/2, 85%(87kg)/2, 90%(92kg)/1

back squat
60%(78kg)/1, 70%(91kg)/1, 80%(104kg)/1, 85%(110kg)/1, [90%(117kg)/1]3x

snatch grip deadlift
[90%(80kg)/3]5x

push jerks felt better today.  i used a belt for the first time today on back squats, and it helped a lot.  i’ll continue to use a belt for anything over 85%.

@waxman’s

power snatch
60%(62kg)/2, 65%(56kg)/2, [70%(61kg)/2]3x

power clean + push jerk + split jerk
60%(62kg)/2, 65%(67kg)/2, [70%(72kg)/2]3x

snatch pull
[90%(78kg)/3]3x

triceps and lats are still toast from this weekend, so today’s workout was perfect in terms of just getting the body moving.  big confidence boost to get a nice compliment/assessment on my clean from the one and only dr. john garhammer!

team cfla practice

max watts on watt bike in 3 mins = 242

monkey grip muscle up work

with team of 5, 1 person on watt bike, 2 on pull ups.  score was total meters biked and pull ups.

4,903m; 335

i am not a morning person to begin with, and having to train at 6:30am is even suckier, especially since sundays are typically my days off.  while the 3 min on the bike was supposed to be a max effort, it was far from that for me.  i can’t, and don’t think its wise to, go from no real warm up to all out, especially this early in the morn.  when the time came for the actual team workout, i kicked it into gear though.  i am approaching the practices that i attend to work on skills and to learn new things, not to max out.  i will push it where i can.  to me, that’s what training early in the week and the actual workout is for.

i had never done monkey grip muscle ups to this point and i had some initial trouble getting the hang of it.  maybe its because my shoulders weren’t fully warmed up, but i figure it was also because i was getting used to a new technique.  after i started warming up, however, i was able to nail it.  i did a few sets of 3’s and 2’s.  the more i work on this, the better i will get.  i can see where this style is faster in competition workouts.

on the team workout, we had a great strategy and it showed in our overall scores.  as far as the pull ups go, i started off doing dead hang then went to as small of a kip as possible.  ended up doing 58.  i will leave the kipping to competition.

crossfit open 12.1

amrap 7: burpees (w/ jump to 6” above max reach)

score = 107

stoked on this one.  really started to feel this around minute 4.  the last minute was horrible, but i was able to pick the pace up.

i was shooting for between 112-119, but still very happy considering i haven’t really been doing any met cons.  a good validation that the training and focus of my training the past few months is translating to workouts like these.

clean and jerk
60%(59kg)/1+1, 70%(69kg)/1+1, 80%(79kg)/1+1, 85%(83kg)/1+1, 90%(88kg)/1+1, [80%(79kg)/1+1]3x

front squat
60%(64kg)/1, 70%(75kg)/1, 80%(86kg)/1, 85%(91kg)/1, 90%(96kg)/1

clean deadlift
[100%(98kg)/2]3x

hips need to be more forceful and am jerking the bar forward a little.  my rotator cuff muscles have been tight and have been irritated by jerking the past couple of weeks, so I’m sure that has something to do with it.  front squats felt strong all the way through.

2/22 @ waxman’s

Snatch from blocks above knees
60%(51kg)/1, 70%(59kg)/1, 80%(68kg)/1, [90%(77kg)/1]2x, [80%(68kg)/3]/3x

Snatch pull from blocks above the knee
[95%(80kg)/3]3x

Behind the neck push press
60%(59kg)/2, 70%(69kg)/2, [75%(74kg)/2]3x

@waxman’s

clean
60%(59kg)/2, 70%(69kg)/2, 80%(79kg)/2, [85%(83kg)/2]3x

behind the neck push jerk
60%(59kg)/2, 70%(69kg)/2, 80%(79kg)/2, 85%(83kg)/2, 90%(88kg)/1

good morning
4x4 @70kg

@waxman’s

snatch
60%(51kg)/2, 70%(59kg)/2, 80%(68kg)/2, 85%(72kg)/2, [90%(77kg)/1]6x

back squat
60%(78kg)/3, 70%(91kg)/3, 80%(104kg)/3, 85%(110kg)/3, 90%(117kg)/1(fail), [85%(110kg)/2]2x

push press
60%(59kg)/3, 70%(69kg)/3, [80%(78kg)/3]3x

prowler push up and back: 10’ amrap w/ four 45# plates = 7.5 rounds

felt weak on my back squats again.  i was supposed to do 3x2 @ 90%, but failed on the first rep on the first set.  maybe its because i’m not used to constantly squatting this percentage and weight for reps.

2/17 @ CrossFit central

2x:
3 mins of:
500m row
Max box jumps with remaining time
-1 min rest-
400m run
Max pull ups with remaining time
-1 min rest

Score for box jumps:
Rd1= 21
Rd2= 16

Score for pull ups:
Rd1= 16
Rd2= 17

I stepped down from the box on each jump and did as many dead hang pull ups as I could before I started kipping.

@red black gym

4 rounds:
Run to bus stop and back (approx 400m???)
5 cleans (185#)
5 muscle ups + dip

Time = 24:03

Holy shit, didd I just do a met-con….longer than 10 mins??  Last summer, I would not have been able to complete this workout. Given that my clean pr is 205(training percentages at Sean’s has been based on 215), this was still heavy(>85%) for me, but I felt strong with these. I did the muscle ups + dip one at a time. I couldn’t get the dip on my last rep, so I ended up having to do an extra muscle up. Overall, happy with this. Good confidence boost with the cleans.

@waxman’s

Back squat
60%(78kg)/2, 70%(91kg)/2, 80%(104kg)/2, 85%(110kg)/2, 90%(117kg)/2x, [80%(104kg)/3]3x

Split jerk
60%(59kg)/2, 70%(69kg)/2, [80%(78kg)/2]3x

Rdl
4x4 @ 85%(83kg)

Missed the seconds bs at 90%. Sean adjusted my elbow movement on the dip and drive of the jerk which seemed to work.