August 24, 2015

Started at our new Crossfit gym beginning of this month. New workouts are killer! Between vacation and extra recovery days I am still trying to get in the swing of things. Lots of new info to translate for the WOD of the day. Squat cleans are now called full cleans, same with snatches. We squat on most of those type of lifts. Starting to get in the groove now finally.

We have been doing a LOT of OHS lately. We are on week four of a cycle. Fine by me since I am sorta good at those thanks to lots of previous programming :-)

Monday

WEIGHTLIFTING-
Find a max for the complex of Clean with 2 sec pause at knee , Low Hang Clean, High Hang Clean, Jerk, Jerk - 5 attempts On 2:00 Start with 60%... Add 5-8% each successful set.

55, 65, 80, 90, 100

My old C&J Max  was 100, so I was happy with how these went today

STRENGTH-

BACK SQUAT 1@8,1@9,3@9,plus 2 drop set (5%). Rest up to :90 sec between sets. 

155, 175, 165, 160, 160

These felt good today. Happy with my back squats lately. Nice and low and strong! I am REALLY hoping I can get a 1 rep max over 200 in the near future. 

Couple the 1@9, 3@9, and each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

I have been trying to learn kipping hand stand push ups. I got pretty used to strict. Now I have been doing 4-6 strict and a few kipping to get used to those.

CONDITIONING-
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Everyone will be doing this for a minimum of 12 minutes... If you do not make the time cap before the 3rd round or under... Treat this as a 12 minute ascending AMRAP...

So I decided to try and RX this today. I have only down cheat to bar pull ups like 1 or 2 times months ago. I managed to get 76 reps RX before I failed to finish in the time frame on the last set of round two. I got 116 reps in the 12 min time cap. Pretty psyched I did 58 ctb pull ups today. Almost all of them were nice and pretty too! 

Def making progress! A lot of days I feel like I am getting no where. Love having those days when things click and you can actually see all the hard work coming together!