VOLUME
A – Power Clean + Squat Clean EMOM 6 x 2 (75 – 90%)
B – Back Squat 5 x 3 (82.5%) Final Set is AMRAP
TECHNIQUE
Clean Complex
Power clean, hang power clean, hang squat clean
3 Rounds for time of: (12 min cap)
25 Steps of Lunges (total reps)
25 Kettlebell Swings (1.5/1 pood)
25 Box Jumps (24″/20″)
Post load and time to comments.
This time last year… was a rest day we featured Babies.
Ten Things You Should Know About Anjali
-Anjali Thawani
I’m a Trauma/Burns/General surgeon as well as a Surgical Intensivist. (Shocking, I know. Another brown doctor. What is it with us anyways????)
What does that mean? It means that I generally take care of drunk people, stupid people, mean people and rarely innocent bystanders. In the SICU, the patients are usually more normal. I can, and do operate in the neck, chest, and abdomen in emergent situations and then take care of people while in the ICU.
At one point I knew every muscle and bone in the human body, along with its insertion, function, blood supply and innervation. I can still recite most of them.
I got my BFA in fine arts, in theater to be specific. After college, I even got cast at the Goodman theater but turned it down to go to med school! That was dumb.
I am certified in stage combat…hand to hand, rapier/dagger, and smallsword. I can pretend beat up anybody!
I have read Shakespeare’s Complete Works multiple times. My favorite Sonnet is #29 and my favorite play, as cheesy it as it sounds is Romeo and Juliet, with Twelfth Night being a close second.
I played ultimate Frisbee in college and lead my team to Nationals twice. I then played for the Chicago National level Club women’s (Nemesis) and coed (Kaze) teams for many years. I played ultimate for 10 years in total and had to stop when med school took over my life!
When I first started, Bryce thought my name was Anjalitha Wani. Hence my moniker, Ms. Wani. (To be clear, that’s not my name.)
I met the love of my life, Glenn, here at our very own CFC!!!! I was trying to stretch and was losing my balance so I asked to put my hand on his shoulder to stretch (the Clybourn box was really small), and it was love! Ha!
My goal as a coach is to continue to help people. I feel that it’s a natural extension of who I am and what I do, but I get to do it in a different way than I do at the hospital. I’ve had to work pretty hard for every crossfit victory, and along the way have read, studied, and asked questions in an effort to get better each day. I hope to impart this, especially to those who are starting where I did. It is truly fulfilling to watch people change their lives for the better! I believe that anything is possible with the right amount of discipline, dedication, and hard work, and I look forward to being a part of that process for the CFC community.
Anj – I love you :o)
Love you Anj!
Anj, you forgot to end your blog post with
“bad ass, out…”
Next blog article…”How to successfully spit game at a Crossfitter”
Anj is great!
So is YOGA…remember class is on Tuesday night, 7-8pm at CFC.
Front Squat EMOM 6×2 @ 225
Back Squat 5×3 @ 255
No cleans today, messed up my hand in basketball and grip strength is not good right now
Metcon w/2pood russians: 8:23
Cleans to 195. BS to 215.
Metcon rx at 9:27. Felt surprisingly energetic after 13.1 followed by a weekend of pizza. I credit JK and prx’s WOD revive. I’d you haven’t tried yet, it really does make a difference in recovery.
Love this Anj! Glad you have you around!
#11: Kanye’s “Amazing” was actually inspired by Anjali.
TECHNIQUE
Clean Complex
worked up to 150#
3 Rounds for time of: (12 min cap)
25 Steps of Lunges (total reps)
25 Kettlebell Swings (1.25 pood)
25 Box Jumps (22″)
11:30 something
I’ve been feeling lethargic and need to do a better job eating more protein on the low carb diet.
PC & SC: 125,125,135,135,145,145.
BS: 280. AMRAP 3.
Need to work on getting directly underneath bar and not overarching back on cleans. Went a little higher in the BS, which may have been to much.
Met: 10:39 rx. Broke up the KB’s 18 & 7 in last rd. Box jumps were the most difficult part for me, broke them up in mini sets of 5 in rds 2 & 3.
Complex: 95(2), 135(2), 155(1), 165(1), 185(1-pr), 195(f)
Metcon: subbed 20″ box to keep moving. 10:33
All kbs were unbroken and just tried to keep moving.
A – PC/Squat Clean worked up to a light 185#, everything felt pretty smooth
B – Back Squat 5×3 @ 255# I have a few more #s in me here but happy with how I was moving.
Conditioning – 8:55
When it comes to games standard box jumps, I am as graceful as a paraplegic hippo. I am expended way too much energy and haven’t quite mastered how to stay light and quickly rebound back onto the box. Something to practice because I’m sure we’ll see box jumps in the Open.
Great article Anj ! Love ya !
HI EVERYONE….I left a black down nike vest and it has been in the lost and found for awhile. The week before the post was put up that it was free game Sommer went to grab it for me and there was no vest to be found. . Just drop it in the lost and found box and no one will know hahah. I appreciate it! Thank you so much
NAT
Swords Squat Program, week 2 – day 1
Front Squat:
warm up @ 225# x 2 reps, 245# x 2 reps – did 1 1/4 squats for these
work sets: 265# x 4 reps x 6 sets – video’d these and my heels come off the ground just a tad when coming out of the bottom so not fully utilizing my hamstrings and posterior chain. always a work in progress….
+
3 rounds:
50 double unders
70′ handstand walk (35′ w/turnaround)
TIME – 5:11
I did the first round and felt like an olympian with a world class time of 1:11 then the 2nd round of hs walk was a world of suck as i had the break the walk at the halfway point and same thing on round 3. but only one break on each round. endurance could use some work on those so another work in progress. double unders unbroken
+
On the C2 rower:
5 x 1k, 1 min rest – get faster each interval
TIMES – 3:40, 3:39, 3:38, 3:36, 3:33
Kind of like this concept of getting faster with each interval. these were at about 75% effort if i had to put a percentage of exertion on it. 500m pace was at or under 1:48 – 1:50 for 95% of the time to get these finish times
+
10 gh raises x 6 sets
1 super band pull apart series w/black band and 15 reps per position
+
10-15 mins hip/shoulder mobility
:) My sister used to kick my ass when I was kid and then run away!!!Yea, I think bad ass is about right! LMAO!!!
Nice to meet you Anjalitha! :)
Clean complex: worked through at 95# but could only get the power at 100#, couldn’t get under it from the hang.
Metcon with 16″ box and 25#Kb
10:33
@ Marc S. The Paraplegic Hippopotamus Society of Northern America demands retraction of your last statement and a formal apology to all Hippopotamus’s feelings or livelihood that were damaged by your statement. Especially for a time that is less than 9 minutes.
“I love Anjali!!”
What about people who are drunk, stupid, AND mean? I tend to embody all of those traits when I shots are involved.
Love me some Anj!
Yay Anj! Nice to get to get to know you better these last few months.
Pre- Band Stretching Wrist and front rack work, OHS work
WOD- 3 rounds untimed-1 mile run, 200 SU, 15 pressups
Rnd 1, 09:30 (level 4 incline), 200-unbroken, 15 unbroken
Rnd 2, 08:30 (level 4 incline), 200-broken, 15 unbroken
Rnd 3, 07:30 (0 incline), 50 du unbroken, 15 unbroken
Post- 30 sidetaps
How to spit game at crossfitters 101:
Get the person in questions number via facebook message (solid approach). Text that person relentlessly for one month and “like” everything on their facebook page. THEN ask them out on a real date. Go to that date on an empty stomach and get drunk, lowering inhibitions and enhancing personality. Boom. You’re welcome.
Ask, JK, it works!!
I love the name Anjalitha!!
@ CZ
Really? That’s how JK did it?
True story.
@ Caitlin
I wish I could like that story right now.
HAHAHAHAHA!
So lucky to have Anjalitha at CFC.
And I want to see some some “stage combat” warm ups, pronto!
@Anj, you’ve always been helpful at the box before you were a coach, so I look forward to all that you have to offer.
Technique:
clean complex – had to stop @ 100# b/c I tweaked by left wrist; the good news is that the swelling and pain have gone down so I’m hoping to be fully ok for the torture of 13.2
Metcon:
3 rds
25 step lunges
sub’d 35 russian kbs @ 1pood due to earlier wrist injury
25 box jumps @20″
10:45
box jumps were insanely slow for me; broke those down the most during the 2nd round
@Caitlin, too funny!!
@Anjali, its still amazing to me that you are now just becoming a coach at CFC. When I first started CFC almost 2 years ago, you were one of the people I encountered frequently and you were so knowledgeable and encouraging. I just knew you were an asst coach then! lol Thanks for all the kind and postitive words you’ve said to me since I’ve been here. You were one the first examples of CFC’s great community. Looking forward to seeing you as an “official” coach! :-)
We definitely need to do some stage combat!
Was feeling good on the cleans so I tried for a squat clean PR at 90# and got it! I’ve been stuck on those forever due to my horrific front squat. I think I could have even done more but ran out of time. Weird.
Metcon:
DNF
2 rounds + 25 kbs.
(Rx)
Anj,
Cute article! I will never forget you for helping me with berpees! They are SO much easier now. Thanks for all of the tips along the way, you’re the best!
Jess H.
Skipped the technique portion this AM and did a back squat max, and front squat max, both of which were poor. It’s my week point, so I’m doing a ten week squat program. I’ll post my huge gains in 10 weeks.
Metcon: 9:35
subbed Russian KB for American KB to save my shoulder.
A1. 3x power clean & squat clean @ #185
B1. 3x power clean & squat clean @ #205
C1. 5×3 worked up to #295
Metcon: 3 rds
25 lunges
25 KB swings
25 box jumps
Time: 8:38
Post: 4×10 ab wheel
Yay Brian! Don’t forget to let me know those numbers toots.
Anj- I miss my strength partner. You are so encouraging on the AMRAPs!!! I would have dogged so many of those during the last cycle if not for you.
@ Fish
Too embarrased to blog’em. Sent you an email. Someday…..
Anj- you rock!!
poower clean and squat cleans up to #215
back squat 5×3 @ #235
WOD: a slow 10:23
7am w/ Carolyn
failed a couple times @185 on the complex, super close, silly hang cleans
WOD 11:50-ish @ RX
EMOM 6×2 Power Clean + Squat Clean @175
Back Squat 5×3 @185 for 4 then 205 for last set
METCON 7:20 Had to do russian swings as to not aggravate my sore arm.
I love these top 10! Anj, you are a great example for a lot of things, both inside and outside of the box.
Yay Anjalitha! Great article!
nooner w/ coach kelz
Spring cleaning complex
PC-HPC-SC
95-115-135-155-165
I like smaller technique groups, had some good cues from Coach kelly,
@155 had to drop the bar when SquatCleaning had some pretty nasty blisters that i got from using a janky pullup bar at xsport on monday… gripped sucked!.. but picked it up and SC it… dont think ive SC more than 135.. @ 165 didnt SC…
Metcon
25 step lunges
25 kbs (1 pood)
25 BJ (24″)
7:58
Time to put some big boy pants on and use a 1.5 pood kb
Post:
4×12 ab wheel
4×8 25# BS lunges
1 glass of malbec @wholefoods lincoln park.. this place is amazing and i would live here if i could…
Dr. Anjali you are truly a super hero.. good to finally meet you today..
@AmyAB Congrats on your PR !!!!
By smaller technique groups Ervin meant just me and Ervin. :o) Everyone wants to get strong, but Ervin and I know if your technique blows that weight isn’t going anywhere.
Anywho…
Cleaning gave me a complex. Worked up to 115# then dropped down again to work on full extension.
MetconRx: 9:49
Super slow box jumps. Singles to make sure I had open hips on every one, unlike last time.
Post: Fashion shoot with some sexy peeps.
Really early leak of 13.2
20 minutes of Burpees
Oh yeah! I heard burpees will be part of all 5 Open WODs
Don’t shoot the messenger!
HAPPY BIRTHDAY JEFF !
Great job on 13.1 yesterday !
4 o clocker with Randy
Technique:
worked up to 155# clean complex and randy’s tips made the weight feel MUCH better. Got to 165# but lost grip on the squat clean…almost but something to build off of.
Metcon Rx’d @10:18. Molik set the pace for the brown boys, but fell a little bit behind on the last round. Box jumps really were limiting factor on workout. Nice push from JK and George to get me through the last 15.
Post: Stretched as I watched 2000 people show up for 5:00 class.
EMOM PC+SC 85-95-105-105-115-115
These are starting to feel better. I’ve gotten a lot of good cues from people lately, and it’s starting to sink in.
BS@175
These felt heavy. I needed a spotter and failed the last rep.
Metcon RX 6:53
4pm’er with Coach Randy and Assistant JK.
Strength:
a. 6 x2 1PC/1PSC @ 155-155-165-165-175-175
b. 5 x 3+ Back Squat @ 198 +6amrap
Metcon: 9:45
-just no trust in myself to string box jumps. Maybe a smaller box to regain confidence?
Post:
4 x 10 ab roller
4 x 8 KB back step lunges(1pood)
@ Anjalitha: “….somebody gonna get hurt real bad!” Russell Peters, a fellow brown person.
Thanks for being my CFC “brown” sister. Your hard work, dedication, and success, is not one bit surprising among our community. Nonetheless, thank you for upholding the high standards we have in all disciplines. Here’s to you continued success……now, if I can only hear Bryce’s annunciation of your name?
Cheers!
TECHNIQUE
Clean Complex
Power clean, hang power clean, hang squat clean
65-75-85-95-100(f)
Failed the HPC and HSC at 100#
3 Rounds for time of: (12 min cap)
25 Steps of Lunges (total reps)
25 Kettlebell Swings (1 pood)
25 Box Jumps (20″)
11:59
Working on the women’s bracket now but won’t get to it til tomorrow. The sweet 16 for the men is ready to download if you click on my name. Here is week 1′s ranking.
Because Dougie can’t read a calendar he is DQ’d and will need to wear the tutu for upto 5 WODs when he returns (1 for each WOD he misses) but this week it is Travis’ privilege to wear it. JK has a good start to repeat.
“Athlete” Rank
JaYsen Kerrnz 1
Chris LaPorta 2
Jeremy Selwyn 3
Marc Siegel 4
Bob the 12 O’ Clock Bully 5
David McGee 6
Dane Stevenson 7
Jamison Mize 8
Chris Woody 9
Derek Scallon 10
Joshua Banks 11
Scott Sigmund 12
Zachary Jennings 13
Gene Dillard 14
Matt Borkowski 15
Jonathon Lee 16
Casey Clark 17
Scott Radis 18
JoeP 19
Lou “Spicy Nacho” Carre 20
Nicholas Gaines 21
Ryan Meester 22
Tony Millard 23
James Walsh 24
Jason Wade 25
Molik Shah 26
Jovan Shapiro 27
Joe Preiser 28
Rich Grostern 29
Matthew Ligurotis 30
Jonathan Bartczak 31
Eric Alley 32
Ervin Guinto 33
Alfredo Caballero 34
Josh Radin 35
Sean Powell 36
Brian Clarke 37
John Gramlich 38
Glen Ong 39
Travis Commons 40
Douglas Gardiner 41
Anjali thanks for sharing your story. I respect you for always giving me positive feedback and encouraging me.
Nice article Anjali! I did always wonder where your nickname came from…
Anyway, hit up NorCal Crossfit in Santa Clara
Ran outside for the warmup! I didn’t realize its been like 4 months since I last ran…
Open Workout 11.2 (I think)
15 minute AMRAP
9 deadlifts 100#
12 hand release push ups
15 box jumps
9 rounds + 12 pushups (although might have been 10 rds…)
Clean + hang clean EMOM 6 X 2: worked up to 205
Back squat 5 X 3 @ 255: no AMRAP
WOD @ RX: 8:05
Split Jerk, work up to a heavy single – 305# – 325#(fx3)
Just wasn’t getting low enough on the 325# attempts. Haven’t been working jerks the last few weeks and it showed here as this load is just above 90% 1rm and should be doable.
+
EMOM for 5 mins:
10 wall ball @ 20#
5 muscle ups
rest 5 mins
EMOM for 5 mins:
10 wall ball @ 20#
10 toes to bar
rest 5 mins
EMOM for 5 mins:
10 wall ball @ 20#
10 kb swings @ 100#
+
Power clean EMOMs w/the 6pm volume crew
did doubles at 245#-255#(x 2-3 sets) and 1 single at 275# – split clean for last 3 sets
+
3 rounds:
25 lunges
25 chest to bar pullups
25 box jumps @ 30″
TIME – 9:29
1st 2 rounds of c2b were unbroken then last round was 10+5+4+3+3. box jumps were brutal and i had no gas for this wod in general so it was a mental grind
Worked to 110# on the clean complex
WOD Rx: 9:45 I think
@ GRAND PUBE-A.. Was I supposed to submit my
Score somewhere for women’s brackets? I got 129. Just want to make sure I get credit for moving to the second bracket before Val blows me up next round! ;)
@Ali G- I like your reasoning for doing the technique component of crossfit. I’ve decided recently that after roughly 6 months of making no gains and feeling stuck that I am going to go back to lighter weights and focus on technique..it will be annoying, but necessary.
A Shakespeare nut who is into hand-to-hand combat and studies the human anatomy to pass time. You are an original. Nice.
A1) Power Clean, squat clean 6×2 EMOM—Rd 1 & 2 @ 205#, Rd 3-6 225#
B1) Back Squat 5×3 @ 285#
Metcon–7:00. Brainfarted and did 4 or 5 box jumps right after lunges in round 1 before I realized KB’s were second. Cost around 10-15 sec. Rest unbroken.
D1) Front Squat 5×5 EOMOM @ 180# with 2 sec pause at bottom
E1) 5k row @ 75%—19:49.0
@CZ and all the other women who fail to follow instructions ;)
You don’t need to do anything but submit to the Open site like normal, I’ll track it there. I am using the official rankings from that site as the official ranking for us. Makes it easier.
Oh, and to Anjali, great to get to know you better and thanks for pushing me on my retake of 13.1. You guys made me get those 7ore reps. Thanks!
Good write up Anjalitha. Feel free to stage punch any of us during a WOD.
Volume;
165 for Cleans
205 for Squats
MetCon:
Legs were shot for some reason and BJs went super slow. KBs were an unexpected best part of the WOD.
11:16
Still feeling Saturday and haven’t made excuses for awhile.
6pm with Carrie
A – Power Clean/Squat Clean EMOM (225×1/245×2/255×3)
B – Back Squat 5×3 (305×5)
Conditioning
7:08
D – Speed Front Squat EMOM 5×5 (145)
Wonderful article Anjali!!!!!!
@caitlin lol grand pubies…
Clean Complex 2rnd 165 1rnd 175 1 rnd 185
Nice and easy, was focusing on full extension
Squat 2rnds 185 3 rnds 225
Still working on finding ideal foot placement
WOD
8:52 RX
This one felt pretty good, lost count on the first round of lunges, but was able to find a rhythm on the KB and BJ. Plus I had Geoff finishing the thing in 6 minutes right next to me as motivation not to get lapped.
Volume:
6×2 EMOM – Power Clean+Squat Clean – 145.
Felt solid throughout
Back Squat – 5×3+ – 185
Four on the last set, back started to roll so I cut out early.
Metcon
3 Rounds
25 Lunges
25 KBS, 1.5p
25 BJ, 24″
11:26
Post
4×10 Ab Wheels
I like that we all want to stage fight Anj now.
Caitlin – I made strength gains when I was on that program, but actually didn’t improve most of my 1RMs. Since focusing back on technique I’ve had more 1RM PRs. I still go heavy, but if my form is crap then I drop down. I think this focus is way easier on my body, too.
You have a very inspiring work ethic, Anjali. It’s hard to doubt your success.
6:10pm with Carrie. Val had me do a bunch of burpees for being so late, but she was nice to me, only had to do 20 which I did at about twice my 13.1 pace.
Clean EMOM- #185, #195. Felt good. I haven’t lifted up to heavy weight for me in a while, so this felt especially good. Too bad I haven’t done that with snatches forever.
BS- #265 and one set at #285 by accident. No AMRAP, but I’m good with that.
WOD Rx- 11:43. I think my final gear is broken. Took me about 2 min to do the 25 box jumps at the end. So slow and plodding. What makes me marginal is my ability to look at the clock and pace out the wod to finish just under the cap. YEAH!!! GET SOME!!!!
(little tribute to Nay there)
Huge 7pm class.
Volume: cleans up to 115#, back squats at 145# (amrap 5)
Metcon @ Rx: 7:53
First set of box jumps were too slow. It’s been a while since I’ve done that much volume at 20″. Good practice – I’m sure we’ll see these in the open, probably at 20″ for the ladies.
huge 6pm tonight! good to be back for one of these classes
6×2 EMOM power clean + hang power clean, still modifying things a bit for my back, not ready to put myself in a heavy front squat position; kept it light at 105#
BS did 4 sets of 3 at 155#, first time squatting anything heavy in a while, felt decent, but didn’t want to push it with the reps
metcon rx: 7:06
did the lunges head to head against Bryce. Finally!!!! something the less vertically gifted can can do better. The 13 inch height difference paid off here.
post: 3 x 1min on 1min off plank holds
3×10 back ext
Nice day to come in and sweat out some fireball!
Techinique: up to 95#. The hang squat was lookin MIGHTY special today. YOWSA
Met Con: 12:??
lunges/1 pood kbs/20″ BJs. I was glad to get through it.
Post: acting like I didn’t notice Bryce was there but I did….and I liked it.
Cleans: stayed light. All at 185#
Back squat: 5×3 at 245#. Legs had nothing in em today.
Metcon: 9:14 everything unbroken but slow. Could have pushed box jumps but my Achilles is still tender. I wanna wait and destroy it in the open.
Volume
A) Cleans 6×2 @ 145, 145, 150, 150, 155, 155
B) BS 5×3 @ 165
Conditioning: 11:35
I also learned how to snatch grip kettlebell swings. Why am I just learning this now? So much easier on my back and 10 foot long skinny arms. Thanks, Val.
Recovery Program Day 11.1
A. Hang Power Clean 8×2 EMOM @ 155#
B. Box Squat 5×5 @ 160#
5 Rounds:
250m Row
20 Banded Russian KBS, black band
15 Box Jumps, 24″
Time – 17:20
D1. Hollow Hold 3x30sec
D2. Reverse Hyper 3×10 @ 125#
HPCs felt really good. No back issues, felt strong. Box Squat technique is getting better. Need to remember to wear Oly shoes or Chucks so my feet don’t roll over the top.
MetCon was a lot harder than I was expecting. I think my legs were cashed from Box Squats, which made everything a lot harder. Tried to keep the pace up but just didn’t have much explosion from my legs.
Rudy rehab number establishment week.
1RM and cardio benchmarks-yay me:)
5k row-22:06 (2:12.7/500m). Paced a little too much in the beginning. Wasnt sure how to approach it and/or how the ankle would feel. Negative split every 1K so probably could have gone a little harder. Big thanks to Brett for doing it next to me. It helped to have you there-thanks a million!
Core work
5×10 ab wheel
3×10 strict TTB -grip was the hardest part
Hollow holds/superman
Thanks for all the kind words guys! Couldn’t ask to be part of a more amazing community!
Pre: 1 hr of Skill work with Randy.
Then:
Back Squats: 5×3 at 135. My weight was supposed to be 148 but was beginning to feel weak by this point. Don’t know if I mis-timed my meals or something, but just felt like crap so I took 15 lbs off the weight.
MetCon, subbed 44# Russians for 1pood full KBS. R trap is feeling screwy. 10:42
Jumped into the 8pm class today. Great class coached by Val.
Technique:
Clean work @205#
WOD Rx
7:46
Box Jumps were slow. Babying my foot. Doctor tomorrow.
WOD: 10:37
Box Jumps are definitely my limiting factor
Technique:
Clean Complex – 185#
Great to learn more about you Anjali!
5pm with Val.
EMOM 6×2 PC/sqCl @165 and moved it up to 185#
Squat 5×3 @225
Metcon 9:57. I am ok with it. Jumped well for an old guy
Desperately need to climb out of the cellar after my weak shit performance in 13.1.
EMOM 135
BS 165 (AMRAP 10)
WOD in 7:34. Everything unbroken except the last two rounds of box jumps: one short break in round two and the last round I took (gulp) three breaks. Got a few great tips from Val afterwards about being a bit more efficient and consistent in stringing box jumps when I’m tired.
Clean Combo 105-115-115-120-125-135
Back Squats 5×3 @ 165
Metcon 6:48
Quads quads quads…it’s always my quads getting fatigued :/
Did technique today since the clean is my most difficult lift since post hand injury. Worked up to 125# and felt solid on my form.
Metcon: 7:35 – great push from JK but he caught me half way through. Damn box jumps!
Got to A-coach the 6pm class. Thanks to all the volume folks for following me through the craziness in the back room. I was very impressed with those fast times. Almost half the class was sub 8!!!
EMOM: Power Clean/Squat Clean @205-225#
Back Squat 5×3 @315
Metcon Rx’d @8:43
I had a couple of trip ups on the box jumps…but other than that, everything was unbroken. Unbroken, but obviously slow.
Post:
4×15 Ab Wheels
2×50 Hamstring Curls with 20# ankle weights
5×5 TTB with 10# ankle weights
Did today’s technique workout at a buddy’s garage gym in Champaign.
Clean Complex
Power clean, hang power clean, hang squat clean (which where more of 1/2 squats at best)
135#, 155#, 195#, 215#, 235# (but lost my grip on the second hang clean)
Metcom @ Rx: DNF, finished 2 rounds and 10 box jumps. Not sure what happened here but the box jumps were really sucking it out of me. Could have probably moved faster through the lunges in hindsight.
Clean complex up to 215#
Metcon Rx 7:10
Post: coughing up a lung for 6 hours. Stupid asthma.
Technique – Clean Complex @ 100#
Thanks Coach Val for getting cleans to click for me tonight! Telling me to squat every time helped a lot – hopefully I’ll remember it going forward. :)
Metcon – 12:24
Meh..kept getting gassed out and taking too long to rest. I was able to do it RX though, which was nice for a change. And I was able to string some box jumps!
4pm with Randy and JK
Volume
Cleans @ 105#
BS 5 x 3 @ 135#
Metcon RX – 6:54
Good push from Erica as always!
6PM with Carrie
Volume
Cleans – up to 175#
BS – up to 225#
BS have been feeling heavier than usual. Not sure why. Change in the Earth’s gravitational pull or my legs are tired.
Metcon:
1.5 KBS
subbed 250m row for BJs – 8:38
8pm last night.
trouble with the wrist so swapped out push press (3×10 55-65-65 then 7 at 70) and box jump work (got 32″!!)
metcon rx: 9:36. legs were fried from box jump work so unable to string any
@Angie
3×10 Push press?!! Ha! I said sets of 3! and 1-2 high box jumps between sets. Oh funny girl….Nice to have you in my class again! I miss having you as part of the regular Monday 8pm crew.
First time I also got to have Jamison in my class. Was happy to see him at the 8pm.
Great night to coach overall. Got to meet some new people. Saw the light in people’s eyes when something made sense and the bar flew up easier. Makes me happy.
Volume at 7pm with JK:
EMOM Cleans: 125-130-135-140-145-150
Back Squats with ANDREA: Day 2 Week 2 of my squat cycle
6×6 @ 156#
Metcon (with CAROLYN!): Designed by Rudy since I need to work on skill stuff
15 min AMRAP
1 ring muscle up
1 bar muscle up
1 strict HSPU
100 double unders
5 rounds + 11 double unders
Metcon: 6:08
Everything unbroken. Need to work on box jump efficiency.