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.
Heavy Shoulder Work
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.
Reflect Day
Push-pressed 205 for a new max weight.
Have improved in bar muscle-ups, handstand push-ups, and overhead squats.
Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs
Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.
Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)
Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers.
Screwing the WOD
I read the CrossFit HQ site incorrectly this morning and ended up doing push PRESS, instead of push JERK …{sigh} I suppose I can blame it on it being early in the morning and a foggy brain.
Wednesday WOD
- Push Press 3 x 3 x 3 x 3 x 3
Warm up: Berg warmup, 8 pull-ups, 10 push ups, press with bar 95lbs and 115lbs
- 135 lbs
- 155 lbs
- 175 lbs {missed first – no count}
- 165 lbs
- 165 lbs {missed third, racked and then got last rep}
- 155 lbs
Summary: even though I negotiated an unperscribed lift, I did experience an increase in strength. I finished the training with two more sets of kipping pull-ups, continuing to work on my kip.
Sometimes, You Gotta Scale
Tough workout this morning.
Have you ever noticed, no one in the gym is sweating more than CrossFitters?
Have you noticed the funny stares you get from the dudes in sleeve-less shirts ticked up in the preacher curl bench, …or the chatty-cathys hovered around the lat pulldown?
Things that make you go, “hmmmm….:”
CrossFit HQ WOD – scaled
As many rounds in 20 minutes of:
- 15 pushups
- 12 ring dips
- 9, 115lb push-press
Summary: got four rounds. Had to scale to 95 lbs on push-press, and without rings, had to double bar dips to 24.
Killer training.
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