Clean and Jerk Day
Today, WOD #3 for the CrossFit Games was announced.
It’s simply as many squat clean and jerks one can complete in five minutes (5:00).
Men – 165 lbs
Women – 110 lbs
Me?
I scaled. 135 lbs, and I managed 13 rounds.
I’m completely wrecked, thank you.
I’m Back …Breaking My Back
First day back to daily CrossFit WODs in a very long time.
“Welcome back, Christian.”
Thanks, me.
And the WOD is “Michael”.
Three rounds for time of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
My time? It’s wasn’t pretty. Let’s just say that I’m glad to be back and will focus first and foremost on my form and execution. Times will come later.
Squats – frontside, that is.
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}
Yeeeah! “Cleans!”
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.
Sad Linda
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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