Fitness: Deadlift: 4 x 2
Add 5-15 pounds.
Performance: Power Clean + Push Jerk at 70% x 2 x 5
Buy-in is 1.25xBW clean and jerk.
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For Time:
1000m Row
50 Burpee Box Jumps
1100m Run
Next time you’re rowing and it hurts, just remember: you probably look this photogenic, too
- Check out Active Recovery today at 11am.
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8am with the Foxes. 215# on the deadlifts. There's definitely room to add weight here, which is awesome, since it's only 10lbs off my pr. I completed the wod in 19:05, which I'm more than OK with. The row was the first time I really understood/felt the cue to drive with my heels. The burpee box jumps were steady and unbroken (itself a minor miracle given how recently 50 unbroken regular burpees at any speed would have just about killed me). The first lap of the run was slow and ugly, but on the second lap I got my sea legs, loosened up, and moved much faster. Overall, it was a fun morning.
10am
DL – 4×2 @ #175
WOD – 15:17 (20" box)
9am class. Deadlift: 300x2x4. Yes! WOD with 24" box. Came in last. Not even sure of the time. I was pretty quick off the erg but I guess I got crushed on the box jumps. I looked up and no one else was around? Great workout. Allez Belgique! Go US and A!
235# x2x3
245# x2
A little over 4 mins on the row
NINE minutes on the the burpee box jumps @ 20"
And a "No bears chasing me" 7 minutes to go twice around the block…
20:27… Color me slowest of the early risers.
8am with the Foxes.
DL 305x2x4. Fox pointed out that I was rounding my back a bit and Jess said I was leading with my hips a bit. Both issues that I continue to battle even though I try to be very conscious of them. I'll continue to work on both points.
WOD @ 14:36. This one felt good. Came off the erg quickly and moved pretty fast through the burpee box jumps. I feel like this type of movement is completely about mind over matter. I tell myself to keep doing just 5 more and then, before you know it, it's over. The first quarter block was a little slow, but once I caught my breath, I picked up the pace and finished pretty strong on this WOD.
Now to make up for those burned calories with the Smith Street Fun Day Sunday!
Noon class
Deadlift
305×5
355×3
390×5
5 was my predetermined repout cap. Been doing a 5/3/1 on these for a while now, still feeling good.
WOD w/ 24" box in 14:32 which I am pretty happy with. Pushed it on the row (3:42) a bit and was very smooth and efficient on the BBJ after biting the box with my shin on my 3rd rep. My run was called a prance, and that's probably appropriate as it took me 6 minutes.
Strength Sunday:
Squat 205x3x3, bench 120x5x3 (yes!!!!) followed by a close-grip rep out at 85# (20 reps).
Cleans, as usual, were a mess. 110x3x2, but I was so obviously muscling them up that Jeremy made me go to 100 for my last set. Someday I'll be coordinated.
It has been a great Crossfit week for me, where things are just clicking and the advice from the always amazing coaches is finally all coming together. PRs on both snatch and C&J. Great WOD today to pair with the deadlifts. I felt like I earned my brunch after that.
But down to business: I'm headed to Park City, Utah for three weeks next Sunday. I'm not sure how much time I will have (I'm there for a work-related program), but I would like to be able to find a good box if time allows. Any recommendations?
Crossfit park city!! Spealler's gym.
1pm class.
Deadlift 155x5x2 (had time for an extra set)
WOD 17:44, 20'' box
Loved this WOD. Thanks to Zach and Erik for the encouragement at the end to push it harder. I should have gone heavier on my deadlift but I was feeling out my body after a week of vacation/getting sick/very little physical activity other than swimming in the ocean and falling asleep in the sun.
Noon class
Deadlift 335x2x4
These felt pretty good, but I need to work on my grip strength. Having a hard time holding weight like this unless I use a mixed grip.
WOD was 16:13 to a 24" box. I think I moved pretty well/consistently all throughout.
Strength Cycle Week 4 Day 3
Squat
45 x 10
95 x 5
135 x 4
165 x 3
210 x 3 x 3
Bench Press
45 x 5
75 x 4
85 x 2
95 x 1
105 x 3, F
105 x 5
105 x 2, F
72.5 x 20- close grip.
Not sure what happened at 105. It all felt off. I couldn't seem to keep my shoulders tucked under and I wasn't managing to drive through my heels at all and my left arm was hitting the bench. What a mess.The second set was ok but I need to figure this out for next time. The rep out with the close grip was easier on my shoulder so I will try with a slightly narrower grip next time to see if that helps.
Cleans
63 x 3
83 x 3
93 x 3 x 3
These felt strangely smoother than usual today.
OG w/ Whit
Power Snatch+ 2 Snatches: 65%x2, 70%x3
187
203
Jerk, 70%x3x2 :75%x3x3
246
264
HBBS: 60%x8, 65%x8, 70%x6, 75%x6x2
264
286
308
330
V ups- 3×15
**First day of a new 12 week Catalyst cycle. Felt great.