http://www.norcalcrossfit.com/blog/144/norcal-crossfit-mar-11th-2014
Strength: 1 RM Deadlift = 335#
WOD: 10 rounds
- 5 Deadlifts
- 10 Push-ups
Results: 12:28 @225#
PR
All posts tagged PR
http://www.norcalcrossfit.com/blog/128/norcal-crossfit-feb-25th-2014
Strength WOD:
- Jerk – 5 Rep Max
- Jerk – 3RM
- Jerk – 1RM
Metcon WOD:
- 1-10 Push Jerk
- 10-1 Ring Rows
Results:
- Jerk 5RM = 135# (PR*)
- Jerk 3RM = 145# (PR*)
- Jerk 1RM = 165# (PR*)
- Metcon = 12:01 @ 95#
*While none of the jerks came close to my old PRs, our new tracking system (http://www.workoutinbox.com/) says they are PRs. I’m incline to go with that… since I kind of feel like I’m starting over with CF, having been some bad with my eating and training the past few years, its more realistic to have a new set of PRs to work off of than the old ones which aren’t very relevant to my current fitness level. That doesn’t mean I won’t try to get back to them, it just means that I’ll have a relevant reference point for progress again.
As for the metcon… I think I chose wisely with the weight, as its not the weight but rather the repetition that gets to me. They technically cut us off at 12:00, but since it took me a little while to get from my bar to the ring on the other side of the gym, I finished that last rep.
WOD: CrossFit Total
1 Rep Max:
- Back Squat
- Shoulder Press
- Deadlift
Add ’em up!
RESULTS:
- Back Squat: 315# PR
- Shoulder Press: 125#
- Deadlift: 345#
Total: 785#
COMMENTS:
I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.
So I did actually make it to the gym on Sunday for the team workout, but didn’t make it back in until yesterday after that. Was pretty happy with the clean (full/squat), as in the past my power clean was always more than my squat clean due to my lack of being able to catch in the squat position. So I’m considering this a PR, since I don’t have any log my previous squat clean max. Woot! PR!
Now the AMRAP was a different story… as expected, the sit-ups did me in again.
WOD:
1 rep max clean (full/squat)
5 min AMRAP:
- 10 situps
- 3 power snatch @ 95#
Immediately after, max burpees in 1 min.
RESULTS:
215# clean
5 rounds + 5 situps
15 burpees
Ben in Beijing on the Great Wall
WOD: Grace (30 Clean & Jerks for time @ 135#)
RESULTS: 4:50 Rx (PR)
So Grace appears to be my welcome back to the gym gift… this was my 2nd day back in over a month since I was traveling and the last time I did Grace was after 2 weeks off. I realized that Grace was actually the last post I made on here, but it wasn’t the last workout. I decided previously to stop posting every random workout and was only going to post benchmark WODs my blog and just checked-in on Facebook at the gym. While I was gone, Jason started doing “Benchmark Wednesdays” so I will like be posting more stuff on here again.
As for how it feels to be back… I am SO sore today and was SO sore yesterday too. But it feels good to be back. I was surprised and very happy that in spite of Tue’s WOD killing me I still managed PR Grace yesterday. This was my 2nd time doing it at Rx weight and I still have a ways to go, but its progress.
On another note… Jason put my handstand on the Great Wall up on the blog (here).
WOD:
Split or Push Jerk
1-1-1-1-1
Sarah’s Birthday Workout – 7 rounds for time of:
- 7 Clean and Jerks @ 135#’s
- 20 Jumps over the bar
RESULTS:
225# (PR)
10:57 @ 115#
It was about time I got back to the gym for a regular class. I’ve been feeling kinda blah recently and was not very modivated when I was at the gym, so I took some time off… basically all of last week and the beginning of this week. I was at the gym on Sat for the last Open WOD (11.6) and the Sat before that for the 11.5 WOD. The last regular class I’d been to was not last Wed, but the Wed before.
But I think the time off did me good and I’m ready to get back to it. And started off with PRing my split jerk at 225#!! Previous PR was 205# back during an oly class. I tried 235#, but failed. It was good to do some oly lifting again. I realized during the Open WODs that I really haven’t focused much on that and when I had to do the clean & jerks, my form was really lacking.
As for the metcon… I dropped the weight down and it worked pretty well. The weight wasn’t too heavy and didn’t get to me, it was just the general metcon intensity that got me having not really done much the past few weeks. All and all, it was good first day back to the gym.
WOD:
Deadlift 1 Rep Max
Then 15-10-5:
- Pull Ups
- Power Snatches @ 95#’s
RESULTS:
385# (PR by 10#)
6:02 @ Rx
In spite of my legs still being quite sore from Monday, I was happy to get a PR on the deadlift. Granted it was only 10# and didn’t compare to some of the other 30# PRs which happened in the class, it was still a PR and its more than double my body weight.
The met-con was short, but rough… mainly the 2nd round (10 reps). I actually managed to do the first 15 pullups unbroken which was great for me. However it took me 3 set to do the 10 reps and it sucked cause I was using a high bar which I had to jump up to each time. Last round went pretty quick.
WOD:
Find your 1 Rep Max Deadlift
5 Rounds for time of:
- 20 Double Unders
- 15 Pull Ups
- 10 2 pood KB Swings
RESULTS:
375# PR
21:28 @ 1.5 pood
So funny thing with the deadlift… my previous PR was 365# and the last time I was only able to get up to 345# (failed at 355#). So I loaded up the bar with 365# and then added 1/2# plates and got a new PR of 366# ;-D Everyone thought it was pretty classic. But then I went and swapped the 1/2# for 5# and got 375#… Woo Hoo!
As for the metcon… it sucked. The double under attempts took me forever and I attempted the 2 pood KB which was a bad idea. Recently KB swings have been bothering my back and that didn’t help. I actually stopped and laid on the floor twice during the workout. They said it should have been a sub 10min workout…. ya not so much for me. But I finished.
WOD:
Front Squat 1-1-1-1-1
Max rounds in 5 minutes of:
- Push Press 5 Reps @ 95#
- Back Squat 5 reps @ 95#
Rest 1 minute and repeat for a total of 3 rounds
RESULTS:
Front Squats: 135×5, 185, 225, 275 (PR)
Metcon: 6, 5+2, 5+3
I really need to work on my wrist issues. Its a catch 22 for the push press (and jerk and thruster)… I can’t get the bar to rest on my shoulders due to my wrists/shoulder flexibility, and not resting on my shoulders puts a lot of extra stress on my wrists. I’d say I probably spent around a minute doing the squats and the rest of the time doing the push press… dropping the bar ever 2-3 reps :-(
But that aside I was rather happy with the squats today. The last time I did heavy front squats ban in Jan (post), I PRed at 255… today I skipped over that and went straight to 275 keeping up with Karo!! WOOT!!! I stopped there, but Karo went on to hit 300.