Clean & Jerk

Grace-Off

Last day of our group’s golf tournament this morning, so I walked 18 holes. With the humidity lately this has been fatiguing me more than expected. Went in around 7:30 for open gym.

Warm-up

3-4:00 of DU practice

I reeled off a nice streak of 71 right off the bat and then got a bunch in the 30s. I need to get better at being able to do long streaks when I lose some breath and I want to hit that 100 so bad!

Strength

5/3/1 Shoulder Press – Cycle 2 Week 3

5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 115# (75%)
3 @ 130# (85%)
1+ @ 145# (95%)

I went for it and couldn’t even get one rep. Wow. Took a minute to regroup but was only able to get 2 reps. What the fuck is going on with some of my lifts? Last week I did 6 @ 140# and now this bullshit? Puts my estimated max at 154.5#, well below my 165# PR.

Snatch Press

10 @ 45#
10 @ 75#
10 @ 85#

WOD

Warmed up clean and jerks with 45# x 3, 95# x 3, 115# x 3, and 135# for one.

“Grace”

30 C&J (135#)

I’ve been wanting to Rx this bitch for a long time. Brent came in to throwdown with me. My last “Grace” attempt was 125# back in November, which I did in 4:16. Only took me 3:03 today and I probably lost 10-15 seconds with the damn collars. Somewhere between 15 and 20 I was wondering why it was so hard to get my right arm up. I finally looked at the bar and the 45# bumper was nearly off the bar. Ugh!

Felt pretty good though, I stupidly dropped the bar after 3 reps because something just didn’t feel right and then I started doing singles after 9. I wasn’t resting between reps though, I was actually catching the bar on the bounce and resetting right away. Hanging on and controlling to the ground was just taking too much energy out of me and I knew I couldn’t sustain it. I was predicting a time around 3:00 the other day talking to Matt, so I’m pretty happy with that.

Finisher

3 Rounds NFT

5 Strict Deficit HSPU (15# Bumpers)
5 Strict Chin-ups
1:00 Air Dyne

The HSPU were a struggle to complete, but not surprising seeing how my shoulder press sucked today.

PR Fails

My left calf is tight, either from push presses on Friday or all of the double unders yesterday. Went to the gym at 2 with Kevin and Ellen.

Warm-up

DU
3:00 Air Dyne

Knocked out a streak of 81 DU in a row. Thought maybe it was the day I finally join the century club, but it was not to be.

Strength

Bench Press – 5/3/1 Cycle 1 Week 1

5 @ 85# (40% of training max – warm)
5 @ 105# (50% – warm)
3 @ 125# (60% – warm)
5 @ 135# (65%)
5 @ 160# (75%)
5+ @ 180# (85%)

* Used the Reactive Sling Shot for the working sets.

Still trying to force that right elbow to stay in, but in the last set it still kept leaking out. The Sling Shot is a pretty weird feeling. I got 13 reps with 180#, which I’m pretty damn happy about.

Weighted Dips

Did 3 sets of 8 with 30# hanging from a belt.

Olympic Lifting

Snatch

Kevin helped me with my setup and some drilling to work on meeting the bar with my hips. Worked on this for awhile with a 45# loaded training bar. Then started going at snatches.

2 @ 95# (power snatches)
115#
135#
145#
155#
165#
3 Failed attempts @ 175# (PR)

I had 175 on my first two. Just didn’t lock out my arms when I received it, but get under it and down to the bottom of the squat without a problem. On the 2nd attempt I had the weight there and in the hole, but then started losing it backwards, saved it, then lost it forward. Third attempt was pretty poor. Hit 165# easy though, which is only the 2nd time I’ve made it. I’ll get 175# next time.

155# (power clean)
185#
215#
245#
2 Failed attempts @ 260# (PR)

I got the weight much higher than needed and got my right elbow under the bar really fast. My left just didn’t want to get under for some reason and so I lost it in the hole. It was pretty scary too since one arm was under and one wasn’t, I couldn’t bail on it safely. Bounced off my right knee a bit, which is sore and stiff now. My second attempt I didn’t commit because the first was in my head too much. Glad I got the 245# without much trouble though, which is only 5# below my max.

Conditioning

0.5 Mile Sled Drag (135#)

Felt really good. I put the sled straps through the belt I use for weighted dips and pull-ups, which was much better than looping the thing over or through my shoulders.

Open Gym Friday

Headed in at 5:15pm today for a long spaced out session. Feeling pretty good after the last few days.

Warm-up

450m Run
PVC pass-thrus
DU

I got streaks of 40+, 70+, and 60+. Ordered the thinner cable from Rx, so I’m excited to see if it fatigues my shoulders less.

Conditioning

Easy 20:00 row. My pace was between 2:15 and 2:20/500m pretty much the whole way and about 20spm. Made it 4,420 meters and felt good.

Olympic Lifting

Warmed up with some C&J at 135#.

5:00 EMOM

Squat C&J (185#)

Rest 3:00

5:00 EMOM

Squat C&J (205#)

I was planning to do another round with 225#, but at the end of the 205# reps I could tell I was starting to hit a wall. Just not anywhere close to being back to myself yet, so I shut it down there and did a couple sets of back squats.

Strength

Back Squats

2 Sets of 5 with 205#

Strongman / Road Work

Laura, Brent, Kevin, Ellen, Casey, and I did a big circuit. Just kept moving, nothing too intense.

2 Rounds

150m Sled Drag (135#)
Plank (while partner does sled drag)
150m Wheelbarrow Push (200# first round, 230# second round)
10/10 DB Curls
150m Prowler Walk (210#)
Grip Twist with a 5# plate hanging on it

We paired up the push/pull with a stationary movement and paired up in teams. Each team did both movements in the pairing and then rotated to the next spot. Took us about 30 minutes to finish

Great Lakes Bay Regional Throwdown – 1st Place

Competed at the 3rd Great Lakes Bay Regional Throwdown, held at CrossFit Worthy in Mount Pleasant today. Teamed up with Michelle, Casey, and Breanne. We brought home first place!

Tons of fun!

Event 1: Clean & Jerk Ladder

Each team had a bar and enough weight to total 250#. You started with the 45# bar and each person had to lift each weight, increasing by 5 or 10# each lift. Team order stayed the same, but once you missed a lift, you were done.

Michelle set a PR with 135#, then Breanne was out after making a 155# PR. Casey and I had hoped to finish and our timing couldn’t have gone any better. We both finished off the ladder by making 250# PRs, the only team to have 2 guys finish. We took first place in the event!

Event 2: WOD Relay

Each team member completed:
2 Rounds

10 Plate Burpees
8 Pull-ups
6 Clusters (65/95#)

We rocked this one too, taking 3rd place.

Event 3: Run, Row, DU

Run 800m as a team
Each team member must complete a 300m row, while 2 other members hold a plank, and one rests
One attempt at a max unbroken set of DU in a 1:00 time window. Each rep, subtracts a second from overall time

We took 2nd place on this event, only getting beat out by a team that had 4 people just kill the DU. I hit a set of 55 and was pretty happy with that.

We ended up with 6 total points, second had 11, and two other teams tied with 12 points. Long day, with a lot of time out in the sun, but it was a blast.

Ready for Sunday

I was worried I’d wake up and barely be able to move today. My body was pretty trashed yesterday after the strongman circuit. Also surprised I didn’t get sore from the 140+ wall balls after 10 sets of 3 back squats. Something must be working. In at 10am today.

Warm-up

5:00-10:00 DU

Strength

Bench press today. Warmed up with 5 @ 135#, 3 @ 185#, and 2 @ 205#. Then did seven singles with 225#, resting about 60-90 seconds between each one. Right arm was still going out on some of them, but I got every rep in. Haven’t benched that much since I set my 235# PR back last year.

Olympic Lifting

Did the jerk footwork drill for a while and then went into some jerk balances with 95#. Did about 4 sets of 2 and then a set of 4 I think. Moved to C&J from there, doing 4 doubles with 135# and a double with 185#. Legs feeling fatigued from the last two days.

WOD

Wanted to try out the 2nd event for the competition this Sunday to get a feel for the pace of it.

3 Rounds

10 Plate Burpees
8 Pull-ups
6 Clusters (95#)

I kept a steady pace through each round, right at about 1:30 per round. Finished in 4:29. Could probably go a little faster in competition, but felt like solid work. Everything was unbroken, but I did drop the bar after 3 clusters in the last round; didn’t stop though.

Kind of a lighter and less intense day, but it was needed. Took my time and was there almost 2 hours.

Two and a Half Hours

Had a well-deserved rest day yesterday and walked 18 holes on the golf course, playing one of my best rounds ever. Went in at 2:30pm today for some open gym time.

Warm-up

3:00 Air Dyne
3:00 DU
PVC Pass-thrus

XWOD

5:00 EMOM

3 Hang Snatches (95#)

Working on speed of getting under it and warming up the CNS.

Olympic Lifting

Did the jerk footwork drill for a few minutes.

Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#

Again, working on speed and really driving down under the bar.

Then Casey and I decided to try out part of the lifting WOD from the team competition we’re doing next Sunday. We did an I go, you go for 5:00, increasing the weight by 10# each set for clean and jerks. Started at 135# and got up to 225# just under the time limit. No misses and had to change our own weight, so will be fun to see how fast we can get the girls done and then on to us. Maybe we can get up to the 250#, which is the max weight we’ll have for the workout. Will be fun!

Strength

Back Squats: 20 @ 225#
Pullovers: 2 x 20 @ 45# DB and 20 @ 60# DB

Little something from the Super Squats program. Pretty brutal taking a 10 rep weight and trying to go for 20. Was not easy and thought I was going to pass out on those squats.

Did some more DU, getting a streak of 73 before my rope hit the Air Dyne behind me! I wanted to get that 100.

WOD

Ladder, not for time. Go through once until failure and then start over from 1 and do it to failure again.

1 Strict Chin-up, 2 Strict Ring Dips, 3 Sit-ups holding 10# plate
2-4-6
3-6-9
…

I got through the 5th round plus 6 chin-ups and 6 of the dips and then only got through round 3 plus 4 chin-ups and 6 dips. Not as intense an a normal metcon but great strength work and still got the heart pumping.

Solid 2.5 hours in the box. 🙂

Workin’ the Clean & Jerk

Needed to work on the C&J but especially the split jerk since I haven’t done them in a while and there is a ladder in the competition next weekend. In at 10am.

Olympic Lifting

5:00 Jerk Footwork Drill

First time doing this and I think it really helped me get a feel for it.

I also did some jerk drills with an empty bar holding it at eye level, up on the toes, then jerking from there.

Jerk Balance

3 @ 95#
3 @ 95#
3 @ 115#
3 @ 115#
3 @ 135#

Felt pretty fast and solid getting under the bar.

Clean Deadlifts

Just a few to warm up.

2 @ 135#
2 @ 155#
2 @ 175#

Clean & Jerk

2 @ 175#
4 sets of 2 @ 185#
1 @ 205#
1 @ 215#
1 @ 225#
1 @ 230# (PR)
1 @ 235# (PR)
1 @ 245# (PR)

I took my time on the doubles, probably resting 2-3 minutes between each set. Then I was going to go EMOM for the singles, planning for 5 lifts. But after hitting 215# I figured it was a good idea to slow down a bit and test my limit. The lifts actually got easier the higher I went. After setting 2 easy PRs I said what the hell and jumped 10# for a final attempt. The clean was so much easier than the 250# I cleaned a couple of weeks ago for a PR.

WOD

2 Rounds

50 DU
300m Run

Wanted a little short one because we’d already been there over an hour and a half. Went 3-47 on DU in the first round, but missed a bunch in the second round and then had Michelle out in front of me, so I sprinted trying to catch up. Finished in 3:37.

Partner It Up Times 3

Feeling a little sore from yesterday, mostly in my upper chest and shoulder area. Abs are pretty sore from the 150 sit-ups too. Went it at 11am today.

Warm-up

2 Rounds

25 Air Squats
25 HR Push-ups
25 Russian KBS (49# KB)
25 Lunges
25 Star Jumps
25 Zombie Kicks
25 Jumping Jacks
25 High Knees
25 Butt Kicks
25 Mountain Climbers

Nothing like 500 reps to get you warmed up! Finished in under 13:00

WOD

It was a 3 part partner WOD, with each part having a 6:00 time cap. Each partner does the pacing element once and then you switch. Rest the remainder of the six minutes. I worked with Kevin.

Pace: 500m Row
MAX Wall Balls (20# MB, 10′ target

Stupid screen on the rower turned off right before we started, so I did a bunch of extra distance. We got 105 reps, with Kevin getting 54 and me 51. I did mine in sets of 25 and 26. Kevin whooped my ass on the rower as usual. I think I kept around a 2:00/500m pace.

Pace: 600m Run
MAX Clean & Jerks (115#)

I got 28 in around 2:50 and then Kevin got 18 more for a total of 46.

Pace: 0.75 mile Air Dyne
MAX Sit-ups

I started us off with 68 sit-ups for a total of 130. Not sure I needed a bunch more sit-ups after 150 yesterday and already having a sore core.

Good workout!

“Nancy Grace”

Went golfing and walked 18 holes yesterday for the first time since getting back from Arizona. Was nice to have a day away from the gym. Went in at 10am this morning and trained with Kevin, Monica, and Kinde.

Warm-up

500m Row
PVC Pass-thrus
2 Rounds of “Cindy” with strict pull-ups

Strength

The end of squat week 5, one more to go. Front squats today. Warmed up with 5 @ 95# and 3 @ 135#.

5 @ 185#
5 @ 200#
4 @ 215#
4 @ 230
3 @ 240
5 @ 200

Felt really solid today.

Midline

3 Rounds

10 Evil Wheels
20s Ring L-sit (knees up)
30 Russian Twists (35# KB)

Brutal!

OLY

6:00 EMOM

1 Hang Snatch (95#)
2 Snatch Balance (95#)

I missed on the first snatch, but felt pretty good with my technique after that.

WOD

“Nancy Grace”
5 Rounds

15 OHS (95#)
6 C&J (95#)
400m Run

One benchmark girl isn’t enough, right? Pretty rough on the wrists after the previous work. Did 10-5 each round on OHS and had to fight for it. All C&J were unbroken. Running got progressively slower. Finished in 20:42.

Squats Are Getting Easier

In around 10 this morning and trained with Laura and Kinde. I came up with most of the programming for the day and Matt added the explosive work.

Warm-up

500m Row
PVC Pass-thrus
3/3 Turkish Get-ups (35# KB)
2/2 World’s Greatest Stretch

XWOD

7:00 EMOM

2 Sumo Deadlifts (Fast reps and reset at the bottom, no bouncing – 205#)
2 Broad Jumps for distance

Was supposed to use 40% for the deadlifts, but I didn’t want to calculate so picked 205#. Should have been closer to 180# I guess, but these weren’t hard so heavier was better I think.

Strength

Finishing up week 4 of the squat program. The back squats were pretty brutal, but the front squats weren’t too bad. Lot’s of volume though. Warmed up a bit with 135#.

5 @ 160#
5 @ 175#
5 @ 185#
5 @ 200#
4 @ 215#
4 @ 230#

Rested about 2 minutes between each set. I think this program is really paying off. The last two weeks look pretty brutal so we’ll see how it goes.

Olympic Lifting

7 Sets

Power Clean
Hang Power Clean
High Hang Power Clean
Rest 90s

I started at 115# and went up 10# each set, ending at 175#. Wasn’t easy there at the end, but I felt like I was staying over the bar pretty well and getting decent hip extension.

WOD

15-10-5

Power Clean (155#)
Bar-facing Burpees

I had to switch collars after about 5 reps because they kept popping open and flying all over the place. Smacked myself in the chin on a jerk about halfway through the round of 10. 155# didn’t feel too bad today. Finished in 9:20.

Finisher

Tabata Air Dyne

This was pretty terrible after all the other work. I only managed to get 72 calories.