So we got to worked on the front squat.
7 rounds
2 minutes do 2 reps of front squat with chains
I really like the front squat, but it felt a bit rusty on the hips. I know with 80# of chain my 1 rep max is 205, so I started off with 155#, then bumped it up to 165# after the third set.
I was thankful my re-intro was a strength day, I don't think I could've done a full out met-con very well.
However, I was able to do the "after-party" for two rounds
500m row
40 squats
30 sit ups
20 kb swings
I liked this one, but my lord the second round was tougher than the first round. Both were somewhere around 5 minutes.
Saturday, June 5, 2010
Thursday, June 3, 2010
Almost a week without crossfit...
It's been six days of not crossfitting. And I am really chomping at the bit here. I was in NYC for memorial day weekend, and Tues/Wed required me to attend to other matters. This is going to suck, but thank God today's wod isn't a met-con.
Saturday, May 29, 2010
body roll class FTW!
So I found out the PTO's gym offers free body rolling massage classes like two-three times a week.
Attended one on Friday, and it was pretty awesome. I'm used to using tennis and lacrosse balls, and they had these some rubber balls. I think next time I think I might bring my own. I have a HUGE knot in my right shoulder blade that I've been working on, but it's still there. Will prop see Olga next week.
Attended one on Friday, and it was pretty awesome. I'm used to using tennis and lacrosse balls, and they had these some rubber balls. I think next time I think I might bring my own. I have a HUGE knot in my right shoulder blade that I've been working on, but it's still there. Will prop see Olga next week.
Max 1 rep Power Clean
On Thursday, my usual rest day, we did Power cleans. I couldn't ignore that, so I made Friday my rest day instead.
Def wasn't feeling pumped. I got up to 205 fairly easily. I then tried 215 and failed, then 210 and failed that as well. At first I thought that was a PR but then realized that 205 was actually my PR.
I left feeling.... strange. I never really worked up a sweat, I just didn't feel like I had pushed myself hard. Well, I think I pushed myself pretty hard, I just didn't have much in the tank.
All in all, feel really good.
Def wasn't feeling pumped. I got up to 205 fairly easily. I then tried 215 and failed, then 210 and failed that as well. At first I thought that was a PR but then realized that 205 was actually my PR.
I left feeling.... strange. I never really worked up a sweat, I just didn't feel like I had pushed myself hard. Well, I think I pushed myself pretty hard, I just didn't have much in the tank.
All in all, feel really good.
Thursday, May 27, 2010
partner wod and mastering the butterfly kip
So we had a partner wod, lots of running, some handstand push ups, and pull ups as well.
The run was good, found a good pace
The HSPU were good, I still use a full 45# plate with a 10# on top of that, but I got in a lot of reps in so it was a good workout. Damn I hope I get stronger with this exercise.
But what I want to talk about is my pull ups. I tried to use the butterfly kip, but it just wasn't coming very easily. I kept getting these stop-and-go's, so most of the time I did the standard kip. However, near the end and near exhaustion, I found the butterfly. I got in around four reps, and these were really easy, smooth, Danny-esque reps. A visiting Xfitter, commented on how I was nailing it. I think those four reps were better than anything I've done before, and I remember thinking, "gosh, my arms are a lot closer than I thought they should be." So maybe I should try a narrower grip, I don't know. But what I do know is that on Wednesday I felt, for the first time, that I truly had the butterfly kip.
The run was good, found a good pace
The HSPU were good, I still use a full 45# plate with a 10# on top of that, but I got in a lot of reps in so it was a good workout. Damn I hope I get stronger with this exercise.
But what I want to talk about is my pull ups. I tried to use the butterfly kip, but it just wasn't coming very easily. I kept getting these stop-and-go's, so most of the time I did the standard kip. However, near the end and near exhaustion, I found the butterfly. I got in around four reps, and these were really easy, smooth, Danny-esque reps. A visiting Xfitter, commented on how I was nailing it. I think those four reps were better than anything I've done before, and I remember thinking, "gosh, my arms are a lot closer than I thought they should be." So maybe I should try a narrower grip, I don't know. But what I do know is that on Wednesday I felt, for the first time, that I truly had the butterfly kip.
Back Squat with chains
I don't know why, but I feel like I'm starting to get weaker, not stronger.
Tuesday was find your 5 rep back squat max with chains, and I only got up to 205#. This is the same as my front squat a week ago. I got one rep in of 225#, but that was it. I think my issue is finding proper depth with the chains. Because it's so much lighter at the bottom, it's easy for me to dip 3" below parallel. Regardless, had a good time, and had an even better time coaching.
Tuesday was find your 5 rep back squat max with chains, and I only got up to 205#. This is the same as my front squat a week ago. I got one rep in of 225#, but that was it. I think my issue is finding proper depth with the chains. Because it's so much lighter at the bottom, it's easy for me to dip 3" below parallel. Regardless, had a good time, and had an even better time coaching.
Snatch WOD with lateral burbees
Another variation on the first WOD at the MAC hopper last year:
12, 9, 6, 3 of
Snatch
lateral burpees
The Rx'd weight was 135, but since that's my 1 rep max I went down to 105#. My technique isn't as near as good on this one as it used to be, I have difficulty diving under the bar and catching it. But I think I chose a good weight, it took me 9:39 and Melissa said my first set looked good, but by the time I got to the last set it was kind of ugly.
I think one factor for the plateau is not just technique but core strength. I think 135 was as high as I could get without really engaging my core, and now my core is finally starting to catch up with everything else. Now I feel like it's more technique. Just need to keep practicing.
12, 9, 6, 3 of
Snatch
lateral burpees
The Rx'd weight was 135, but since that's my 1 rep max I went down to 105#. My technique isn't as near as good on this one as it used to be, I have difficulty diving under the bar and catching it. But I think I chose a good weight, it took me 9:39 and Melissa said my first set looked good, but by the time I got to the last set it was kind of ugly.
I think one factor for the plateau is not just technique but core strength. I think 135 was as high as I could get without really engaging my core, and now my core is finally starting to catch up with everything else. Now I feel like it's more technique. Just need to keep practicing.
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