http://www.norcalcrossfit.com/blog/111/norcal-crossfit-feb-10th-2014
Strength WOD: 1 rep max split jerk
Results: 205#
Conditioning WOD: 3 rounds of
Results: 7/17/10, 7/12/10, 7/12/10
Overall not bad. I probably could have gone a bit heavier on the split jerk, but I didn’t want to jack up my wrist. And as for the metcon, 2 days of burpees is too many ;-P
WOD:
Split or Push Jerk
1-1-1-1-1
Sarah’s Birthday Workout – 7 rounds for time of:
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:
Split Jerk 1-1-1-1-1-1
3 Rounds for Time of:
Rest 2 minutes then…..Max Push Up’s in 3 minutes
RESTULS:
185# Split Jerk
6:43 w/ 14# medball and 17 single/double combinations.
52 Push-ups
It seem like its been forever since I did any heavy overhead oly… I did realize one thing was that while I kept hearing “put your had wider will make it easier”, for me, it actually didn’t. I failed at 175# with a wider grip, but when I came back in I got 185#. This was not a PR by any means, but its been a while since I’ve done the movement and also I am trying to truly let the bar rest on my shoulders to get the technique dialed in. I need to get back to the oly classes at some point here.
As for the metcon, I ended up with a 14# medball as it was either that or the 6# one due to the size of the class. For the double-unders, he said we could sub with 33 singles… so I did a mix. Since I can’t get double-double, but I can do single-double… I counted 17 double-unders, which meant that I did at least 17 singles as well.
As for the push-ups, well they just sucked…
1-1-1-1-1-1-
135-145-155-160-165-170(F)-175
••Ben••
(iPhone iRonick)