Squats – frontside, that is.

December 3, 2009 · Filed Under Work Out of the Day · Comment 

Oh yes. Front Squats.

I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It’s been awhile since we focused on them solely. It felt good.

WOD

3 – 3 – 3 – 3 – 3

  • front squats

Results

After a good long warm up of:

  • Oly lift warmup
  • 1:10 handstand hold (against a wall)
  • 15 pull-ups
  • 15 push-ups
  • 15 squats
  • 3 x 5 progressive weight squats

we jumped into heavy (for us) front squats. Jay’s form is really good and mine continues to improve. I can get a bit deeper than Jay, but I think I suffer more “forward lean” than he does. Gotta keep working on the straight back – never let up.

  • Jay: 135, 155, 145, 145, 145
  • Christian: 155, 175, 165, 165, 165

Finished up with some easy back extensions for good measure.

I’m gonna blame the new little puppy in my house for making me a little tired today – that and I also run 30 minutes barefoot each morning {wink}

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Yeeeah! “Cleans!”

December 2, 2009 · Filed Under Work Out of the Day · Comment 

Today, Jay and I focused on Power Cleans, (cleans started from the floor, but not taken all the way to squat clean) plus finishing the entire movement with a push press.

WOD

10 – 8 – 6 – 4 – 2

  • Power cleans to…
  • Push press

One movement. Not for time, but for form.

Results

Phew, there’s a lot of work of work being done when you power clean and then take the weight overhead. Jay’s and my form continue to improve. I wish I could get my chest out a little more in the bottom position, and I really want Jay to focus on that tight lumbar, but for the most part, we’re doing these lifts well.

  • Jay: 65, 85, 95, 95, 105 lbs
  • Christian: 95, 115, 135, 145, 155 lbs

155 overhead feels surprisingly easy for me right now – my weakness is in the hip drive.

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Sad Linda

December 2, 2009 · Filed Under Work Out of the Day · Comment 

Since we were limited on time, and focused more on proper form training vs. heavy loads, we’re gonna call Tuesday’s training “Sad Linda” — In fact, there’s really very little “Linda” resemblance goin’ here at all, but we’ll get there.

WOD

10 – 8 – 6 – 4 – 2 (reps) of:

  • deadlifts
  • bench press

(no time for cleans – bummer)

Results

Good ol’ 10 minutes of 6.0 running, followed by Burgener warm-up and (2) 1-minute handstand holds got the blood flowing.

  • deadlifts
    • Jay: 135, 135, 135, 135, 135
    • Christian: 135, 155, 185, 205, 235
  • bench press
    • Jay: 135, 155, 160, 160, 155
    • Christian: 135, 155, 175, 195, 215

Jay’s deadlift is improving, but still shows signs of {slightly} rounding that back a little during the early part of the lift. I felt pretty good throughout the workout, paying close attention to keeping the bar close on the deads and arch properly on the press.

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Heavy Shoulder Work

November 24, 2009 · Filed Under Work Out of the Day, presses · Comment 

I love this workout.

WOD

  • shoulder press 1 x 1 x 1 x 1 x 1
  • push press 3 x 3 x 3 x 3 x 3
  • push jerk 5 x 5 x 5 x 5 x 5

Results

  • shoulder press
    • Jay: 95 – 105 – 115 – 115 – 105
    • Christian: 135 – 135 – 145 – 135 – 145
  • push press
    • Jay: 115 – 125 – 115* – 115 – 125
    • Christian: 145 – 155 – 165 – 175* – 165
  • push jerk
    • Jay: 45 – 65 – 85 – 105 – 105
    • Christian: 45 – 65 – 85 – 105 – 125

Jay and I have the press and push press down well, but the jerk is new to him, and honestly, I’m not the greatest at it either, so there we focused on form vs. load. I’m pleased with both of efforts in the press and push press …and even the jerk training.

Shoulders=trashed.

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Skills Day

November 20, 2009 · Filed Under Crossfit Metro Blog · Comment 

Today’s WOD called for 1x1x1x1x1x1x1 of deadlift, but we didn’t do that since jay is still learning the compound oly lifts.

We worked on:

  • Handstand holds (10 second progressions for 10-40 secs.)
  • Kipping pull-ups (Christian worked on butterflies)
  • Deadlift (Jay-135lb, CG-185lb) in sets of 5
  • Power clean form
  • Squat clean form

Results:

Jay is still a little clumsy with compound movements, but has improved quite a bit. We kept the weight light as we’re running a fast  5K race in the a.m. and Jay is still new to the deadlift.

Next time, we’ll crank him up to 155lbs.

…and to our handstand holds up to 1 minute.

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