Little Victories

When I rolled out of bed I was feeling beat up all over, but that went away after moving around. Maybe it was from the sprints last night.

Headed over to Kevin’s garage for some work.

Warm-up

5:00 on the Air Dyne (AD2)

Olympic Lifting

I worked of the blocks set to about mid-thigh. Was doing a series of 2-3 snatch deadlifts to get the feel of knees coming back under the bar and hips meeting the bar, with knees still bent. Then I took that into 3 snatches on the blocks.

Started light and moved up really well. 35# for multiple sets, 65# for multiple sets and then I think it was one set each of 85#, 95#, 115#, 125#, and 135#. I just started meeting the bar with 135# on Thursday and it felt better off the blocks. I like the progress!

Strength

Bench Press – 5/3/1 Cycle 2 Week 1

  • 5 @ 85# (40% of training max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 130# (60% – warm)
  • 5 @ 140# (65%)
  • 5 @ 160# (75%)
  • 5+ @ 185# (85%)

I didn’t use the Reactive Slingshot at all today. Much harder without it, but I didn’t have too much of a problem with my right arm until the end and was still able to push through the reps. I was able to get 9 reps with 185# for an estimated max of 240#. Much more realistic than when I had used the slingshot.

Reverse Hyper

3 x 10 with 120#

I should really get over there more often to do these.

Then we headed over to Survival Fitness Bay City for open gym.

Gymnastics

Worked on muscle-ups. First I wanted to see if I could do a MU without needing to 3 swings in. Was able to get them on the first swing. Then my next goal was to finally string 2 MU together and I knocked that out too! I did three doubles over the course of the work I think, but never tried for 3 in a row. I probably did about 15 total muscle-ups and was trying to help Kevin get his first one kipping. He gets plenty high enough, but doesn’t attempt to get his head through. He’ll get it soon!

WOD

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I had yet to do an Rx “Fran” which was a little embarrassing considering I’m coming up on 2 years of CrossFit. Shit, the last time I did any “Fran” was at the Level 1 Cert last year in September. I used 75# there and did it in 5:36. Did a 4:50 today without a problem. I now know that I don’t have to pace and rest as much as I did. I was worried I’d burn out on the thrusters or pull-ups by the round of 9.

Later at night I went out to the garage for some more training since I’ll be golfing tomorrow in the first round of our end of the year tournament.

Snatch Balance & OHS

Weight Snatch Balance OHS
45# 5 5
95# 5 5
115# 3 3
135# 2 3
155# 1 2
175# F
175# 1
185# F

I’m not sure what happened but my OHS has gone shit. I could do a 175# snatch balance back in the winter too. Weird.

Bottom Squat Snatch Presses

I figured these would help my stability overhead.

  • 5 x 45#
  • 5 x 55#
  • 5 x 65#

Wow, these are different difficult.

Snatch Presses

MOAR!

  • 5 x 65#
  • 5 x 75#
  • 5 x 85#
  • 5 x 90#

Shit balls I’m weak in these positions.

Conditioning

I did a really easy 15 minutes on the Air Dyne.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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