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}

Tags: front squats

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.

Tags: power cleans, push-press

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.

Tags: bench press, deadlift

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.

Tags: press, push jerk, push-press, shoulders

Elizabeth, {kinda} 11/18/09

November 18, 2009 · Filed Under Work Out of the Day, elizabeth · Comment

Egad, so as Hell from Angie + Fran back-to-back days, so seeing Elizabeth was, well …not to complain, but YIKES!

WOD

21 squat cleans (but we did power cleans)
21 ring dips (but we did bar dips)
15 cleans
15 dips
9 cleans
9 dips

This WOD is is completed for time.

Jay: power cleans with 85lbs
Christian: power cleans with 115lbs

Results

Jay: 7:17
Christian: 9:14

Jay is very good at pushing movement (push-ups, dips), but needs to continue to work on form in the OLY lifts. Strong effort today.

I am horrible at dips, but getting better. It took me awhile to get through the cleans. They felt very heavy and my grip was weak. Form went crazy in the higher reps. Lots of work to do.

Tough week of CrossFit.

Tags: elizabeth