http://www.norcalcrossfit.com/blog/116/norcal-crossfit-feb-12th-2014
15 AMRAP:
Results: 5 rounds + 6 reps = 96 reps, subbed 75# and hanging knee raises.
This time I think I managed to scale correctly. I was able to keep a pretty constant pace throughout the workout.
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:
RESULTS:
215# clean
5 rounds + 5 situps
15 burpees
Back to the gym. I realized that another thing I need to work on again is my Oly stuff. Clean & Jerk = Good to go, Squat Clean & Jerk = Not so good. For this part of the work out, on minute 4 I probably did 6 squat cleans but couldn’t recover my grip to do the jerk as I would end with only 1 or two fingertips on the bar. As for the met-con, I started out pretty good with the Toes to Bar, but quickly tired out and by the time hit the burpees I was just done…
WOD:
Squat Clean and Jerk ladder: The first minute perform 1 squat clean and jerk @ 135#’s, the second minute perform two squat clean and jerks @ 135#’s. Continue this process for as long as possible.
Then For Time:
Results:
Squat Clean and Jerk ladder – Completed minute 3
Metcon- 16:10
Open WOD 11.3
5min AMRAP:
• Squat Clean
• Jerk
@ 165#
RESULTS
12 rounds
… two more than I was expecting! And now my wrists are done.
WOD:
It was the birthday of Austin B (Jason’s coach) from Crossfit Milpitas, so here is his birthday WOD:
Max Rounds in 32 Minutes of:
RESULTS:
5 round + 43 (thru lunges) @95#
32 min is a long time.
Overall, not bad. My weak points where jumping lunges and double-unders. My legs were pretty sore from Monday, which made the lunges rough. However, with the double-unders… as much as they suck and I continue to lash my self with the rope… I’m finally starting to get them strung together. I think I got upwards of 7 in a row! But 35 still took a while.
WOD:
3 rounds for time of:
RESULTS:
16:13 Rx
The 135# was rough, not so much the cleans but rather the squat. My legs are still burning from earlier in the week.
OLY:
Clean & Jerks … again…
This makes the 4th time I’ve done cleans this week… if my legs where toasted before, now they are charbroiled ;-P But it was a good class. Billy talk a bit about what he’s doing in Vegas and then we worked out… with him. It was great to see him do the lifts. He and Ian are so fast, its crazy. Got some good tips from the session even though I didn’t PR. I was working on the squat clean for which the technique is sticking point… but I’m getting better. I got 195# but failed at 205# (my current PR using power clean).
WOD:
Find a new full clean 1 rep Max
10 Rounds or 10 minutes whichever comes first.
RESULTS:
For the cleans, since I had just done clean & jerk yesterday… I decided to just work on my full clean technique because that is what is holding me back. I can power clean more than I can full clean when it should be the other way around. So me another guy just worked on getting under the bar in a full squat at 135# mainly. I tried 185#, but failed twice.
Metcon – 10:40
It was probably more like 10:30… As I was 1/2 around short of completing all ten rounds when we hit the 10min mark and he said done. It was after I laid down that he said you can keep going if you want… so I got back up and finished the wall ball shots.
WOD:
Back Squat
5 @ 75% of your 1RM
3 @ 80% of your 1RM
1+ @ 85% of your 1RM.
Row/Run 500 meter
3 rounds for time of:
Finish with a 500 meter row/run
RESULTS:
16:18
So Billy kinda forgot about the backsquat during class and then I forgot to do it between CF and Oly class. Oh well. This one took me a while and the worst part was that I jammed the bar into my throat early on which made breathing a pain for rest of the workout. But I finished. I did end up running the 500m bookends.
OLY
We worked on some jerk doubles (2,2,2,2,2) and then pulls for the clean. I got up to 195# for the jerks, my max clean & jerk was 195#. The pulls were basically taking bar from the round to the shrug of the clean, without doing the catch. I was working with JoJo and I think we got up to about 275#.
WOD:
Cleans 3-3-3-3-3
Perform 3 cleans consecutively. On the third rep, perform a clean and jerk.
“Grace” – 30 clean and jerks for time.
RESULTS:
95#, 115#, 135#, 155#, 175# (jerk failed x2)
Grace… 4:16 @ 115#
As an added kicker, run 400m for time… 1:49 (- phone call)
So I was on-call this week and got somebody to cover me so I go do Grace, however, I need to resume the on-call at 5:30 and the class ran late. The my co-worker was transferring the on-call back to me during the run and called me to confirm it worked about 1/2 thru… ugh. Oh well, at least it wasn’t somebody calling for an issue. The call was 13s, so I figure my run time as probably 15-20s less than what I clocked in at ;-)
As for Grace… I did scale which was a good thing and I did improve, although the last time I did Grace was some time ago. It was back in May ’09 and my time was 6:59 also at 115#.
WOD:
10 minute Squat Clean and Jerk 1 every minute for the 10 minutes
For time… perform 3 rounds of:
Rest 2min, then repeat another 3 rounds.
Results:
115#
18:54 @ 115#
A bit back intensive. I think 115# was good weight for me, even though my back was killing me by the end.
I like this 10 min C&J routine since it really gives me a chance to workout on that front squat catch position. That’s always been a weak point of mine, not being able to get the bar to rest on my shoulders. But I’m getting better at it. The first time we did this a few weeks back I only did 95#, as wanted to be more technique than strength… this time I upped it to 115# which again is light from the strength side but good for the technique which I need more.
As for the metcon… I stuck with the 115# and did good up to the 2nd round of deadlifts and that is when I started to slow up. By the end of it was doing only 2-3 deadlifts at time usually. I, and most everyone else, it the rollers afterward. And rolling out my back after the work was that “hurts so good” feeling ;-)