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.
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.
Elizabeth, {kinda} 11/18/09
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.
Fran 11/17/2009
Did Fran today RX’d for the first time in a long time. …and my times showed.
WOD – Fran
- 21 thrusters (men’s RX weight = 95lbs)
- 21 pull-ups
- 15 thrusters
- 15 pull-ups
- 9 thrusters
- 9 pull-ups
Completed for time.
Results
Jay: x:xx
Christian: 8:35
Yeah, I know, slooooow – but there’s something that feels good about completing it as prescribed as opposed to scaling. Shows that improving again and getting back to where I was when I was heavier. It’s easier to be stronger when your body weight is heavier.
I had to break the first set of thrusters up 3 times. Same with 2nd set. Third round was broken into twos. Pull-ups were all over the place with hands sore as HELL from Angie yesterday.
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