Complete 1 round every 2 minutes for 20 minutes:
7 Deadlifts (~ 80% of PR Clean and Jerk)
5 Hang Power Cleans
3 Jerks
This time last year… We were talking about supporting The Run for the Kids!
Co-Ed Throwdown Recap
-Ben Llames
The CoEd Throwdown provided a great closing to the CoEd Paleo Challenge. Although not everyone was able to make it, those that did put forth some very solid efforts in each event. Here’s a recap of how the teams faired in each event:
EVENT 1
3 Rounds for time of:
400M Run
10 Box Jumps
15 Burpees
The first heat set the tone for the throwdown with everyone finishing by collapsing on the ground, but Teams Bryce/Erin and Tony/Kacey charged out of the 2nd heat fighting for the top spot with finishes only 6 seconds apart.
EVENT 2
15 minutes to find:
1RM Snatch, 1 set of max strict pull-ups, 1 set of max kipping pull-ups
This event utilized the whole room with guys and gals trying to hit snatch PR’s on the floor and pullup maxes along the walls. It was no surprise that Glenn had the biggest snatch at 255, but Kurt, Cam and Bryce also broke 200. Erin and Elizabeth lead the gals side, each throwing 135 over their heads. Woody and Marissa had the highest number of strict pullups with 21 and 12; and Jim and Erin grabbed the highest kipping pullups hitting 40 and 25.
EVENT 3
10 minute AMRAP of:
100 Wall Balls
200 Double-Unders
Event 3 was the last chance for everyone to climb the standings. Team Bryce/Erin left everyone behind completing 2 full rounds and then some. Team Miles/Elizabeth were the closest behind them getting through more than half of the double-unders in round 2.
Although I wasn’t around for Event 4: the BBQ, this throwdown proved to be another amazing testament to our community. You guys brought an insane amount of energy as usual, and it was great to see all of the coed teams working together.
Team Alexa/DrewB – the Cream of the Crop of the non-coach teams….ohhhhh yeeeeeeah!
REMINDER: Mondvol paleo meals are available for sale in the small stainless steel fridge in the main wod room. This week’s entrees are:
Shrimp & Chorizo Burgers ($10) – Burgers made from shrimp and pork chorizo sausage and grilled. Served with cabbage slaw in spicy avocado & serrano chile dressing.
Chicken Tikka ($10) – Boneless, skinless chicken breast coated in special spice rub and grilled. Served with shredded carrot and pumpkin seed salad.
Sales are cash-only. The fridge has a Mondvol payment envelope taped to the front so please be sure to place your cash in the envelope if you make a purchase. Note: Mondvol purchases CAN’T be charged to your CFC account so please don’t log your purchase on the CFC beverage sheet. Thanks!
Strength 12.1 Deload week, thankfully…
A1. BS 3×5 @ 115#
B1. Good Morning 4×6 @ 85#
B2. Back Step Lunge 4×6 @ 85#
Conditioning: 5 rds, 5 Power Snatch, 200m row @ 85# unbroken. 10 minutes.
D1. Ab Wheel 4×8
D2. Banded Back Extension 4×15 Grey band
Post: 400 m run for fun.
The power snatches were rough after being gassed out by the rows. Ab wheel was a lot easier than the last time I’ve done, thanks to the strength program, too bad they’re not in regular wods.
Congrats to those on who participated in the CoEd throwdown and to the winners Bryce and Erin. Also to Alexa and that little guy who used to go to 6AM’s.
*High five to DrewB!*
Just wanted to thank all of you guys who participated on Saturday, and anyone who stuck around to help out. The transitions for set-up and tear down for each event took almost no time. Definitely appreciate everyone who put in the work, and our guy/guy teams who put their best efforts out there even though we were short on ladies.
Also, it was a lot of fun to finally be healthy and get to compete in one of these things. That was my first official 400M run out of that new space. Looking forward to more of these. And thanks to my teammate Erin for getting us that number one finish!
Congrats to Ke$ha and Abbey for competing in the Lake Geneva Triathlon yesterday.
A special Congrats to Abbey who placed 7th. in her age group and 21 out of 188 females at this super competitive Tri!
Way to go
Strength Week 12.1 – Deload
A1 Back Squat – 3×5 – 165#
B1 Good Morning 4×5 – 115#
B2 Back Step Lunge 4×5 – 115#
Conditioning:
5 Rounds:
5 touch and go power snatch (95#)
200m row
7:39
Tried to focus on short breaks. The weight was lower than Rx % but I could not have done much more touch and go.
D1 Ab Wheel
D2 Banded back extn. 4×12
CFC, coaches, everyone – thanks for organizing the throwdow. I met new people, I tied a snatch PR, I think I hit a consecutive double under PR, I was frightened by Kurt’s screaming, but most of all I had a ton of fun. Cristina, you were a great partner. I’m sure we came in first for teammates that went to the same high school. And any teammate that brings cake to a throwndown is aces in my book.
@ PatrickD- THANKS!! You did amazing too! As did Brooke, Gabe, Marge, and Nancy!
Many thanks to Sommer and T for being the support crew!
If you want to get on the CFC Tri Club list serve email me: abbey.r.cullen @ gmail.com
Bummed I couldn’t make the Throwdown… hopefully next time.
12.1 – AKA Thank God for de-load weeks
A1 – Back Squat 3×5 @ 130#
B1 – Good Mornings – 4×6 @ 95#
B2 – Back Step Lunge – 4×6/Leg @ 95#
Conditioning:
5 Rounds
5 Power Snatch @ 95#
200m Row
9:14
First two rounds of snatches were unbroken/touch&go but the last three were not. Maybe a bit too heavy for me.
D1 – Ab Wheel 4×8
D2 – Banded Back Ext 4×15
@ Jen Radis: I have your phone
@ Scott Radis: Please call your wife and tell her I have her phone. :)
@ Glen: thank you. Seems to me however, that if Scott called me, you’d have been in a better position to answer than I would have been…
Appreciate the effort though!
Also, thanks for all the tips before and after class!
WOD 80#
50 strict hspu for time – 8:47
First 25 was in about 3:05. Given that I had 50 to do I started off by doing 5s every 30 seconds rather than doing one big set and chipping away at it after that. That strategy worked til about 18 reps in. We’ll get better
Wanted to have a benchmark time to measure progress. May also do 50 kipping later this week or early next week and see how I do over the next few months when I retest
6.1 Strength
A1 Squat 1×3 @ 250
B1 Squat 1×3 @ 280
C1 Squat 3×8 @ 300 (9 on AMRAP set)
D1 Snatch Pull 8×1 @ 235
WOD
5 Rounds
12 Good Mornings @ 165
50 DU
10 TTB
13:19
E1 Ab Pull Down 4×20
E2 GH Partner Raises 4×8
Thanks to my partner Sommer on the throw-down. You did awesome.
This WOD was really hard for me…
I started out @ 70 lbs and went unbroken for 5 rounds. At that 6th round, I had to break cause i couldn’t keep my grip on the bar, and the cleans just got impossible… I already see bruises on my upper quad area and my neck, gotta work on absorbing the weight of the bar off the power cleans and jerks.. Did not expect this one to be that tough, but we were all drenched after 2 rounds!!! :P
Did this at 60#. Thought the jerks would be the hardest part, but it was actually the 4th and 5th clean that was the most tiring. It was difficult holding the bar at that point too. Need to focus on pushing up, not forward, on jerks.
***Gina Documentary Screening***
We’re going to have a special screening (more details to come) this Wednesday night at 7pm at the Fifty/50 sportbars. We’ll be downstairs with Gina and member JohnS (the director/producer/all round magician) will have a Q&A session.
My ass = kicked.
It’s been a rough few days…
Wednesday – Filthy 50
Thursday – Fran
Friday – hockey
Saturday – Throwdown
Sunday – hockey
Which brings us to today’s WOD….tough, tough, tough.
1 round every 2 minutes for 20 minutes
7 Deadlift
5 Hang Power Clean
3 Jerks
With my best recorded Clean & Jerk @ 195#…I decided to round up to 200# for my 80% C&J for today which was 160#…I was able to do 6 rounds at this weight before I needed to drop my weight to 145# before I killed myself.
Ouch…my pride.
Congrats, guys! This was a really fun one to watch.
hooryay!!!!! Deadlifts!! I have missed you!!
Congrats to those that did Big Foot!! That was my first ever olympic tri, so from experience, I know it’s a tough course. Nice work Abbey for placing 7th. Pretty awesome considering the competitive landscape that event now has.
Awesome throw down this past weekend. It’s pretty cool seeing all of the results. Alexa – you were going for 90# on the snatch…? Way to crush that with 105#!!!
Big thanks to B-dub for competing with me. Welcome back to the world of 400m runs!! Now you just have to fix your semi broken fingers!
New week of training this week. Still Tri focused, who wants to go for an open water swim this week?!!! :)
Big Foot Triathlon 2012: 1:52 (20 min. PR)
PR’d the swim and the run, but the bike was another story. Despite the fact that I’m on the Real Ryder bike 6 times a week it doesn’t compare to outdoor conditions on the road and I need a lot more training outdoors on my bike.
Highlights:
- Cut my transition times down significantly
- Didn’t fall off my bike because clipping in/out was no issue this time
**Favorite moment (other than crossing the finish line) was PatrickD (bad ass who did the throwdown day before and then the Olympic tri) decided to stop and chat with me in the middle of his race to ask me how I did and where we were going for brunch!!!!
Congrats to my girl Abbey who finished 7th place in her new age group and of course PatrickD, Gabe, and first time triathletes Marge and Veronica who kicked butt and overcame their open water fears!!
@ EDiesel: I’m in for OWS!!! (water temp in Lake Geneva was 72 degrees, didn’t even need a wetsuit!)
Not wanting to be left out, I also did a sprint triathlon this weekend in South Haven, Michigan (500m swim / 20k bike / 3.4 mile run). It was just my 2nd tri – I only started training right before I joined CFC 2.5 months ago – and I finished 19th amongst males (out of ~100) and 6th in my age group with a time of 1:13:23.
A big thanks to CFC (and CF Endurance) for my training and strength help, and an especially big one to the CFC community and tri group organized by Abbey. Despite only having met them a couple of times for workouts, I got emails from several of the tri group “members” to ask how my race went.
Still need some work on my T1 (how the eff do you get out of a wetsuit quickly?!?!) and my cycling speed/strength, but very happy with how I’ve fared on pretty minimal training time. I’ve now got 2 months to get ready for my first olympic distance, the Chicago Tri.
See some of you all at 5pm today.
*high five to COTC non coach team DrewB & Alexa* The positive energy I sent you from Vegas worked! Alexa thanks for being a great partner to DrewB. DrewB, that 3rd place would not have happened with me as your teammate! lol
Great job to everyone! The results of the throwdown are quite impressive.
Meadow Haven Farms – Saturday 9:30 – 10:30
MHF will be back in to the box this Saturday with their selection of grass-fed and pastured organic beef, pork, chicken and eggs. Email me your meatbox orders by Thursday (zack at crossfitchicago). See the options on their site at:
http://www.meadowhavenfarm.com/crossFit.html
If not ordering a box, everything else is a la carte, no need to order. All payments are time of purchase and he takes cash, check or credit card.
Congrats triathletes! This is my first summer in many years that I haven’t raced, and I sure miss it.
I shall live vicariously through you all as I get f*ckin strong n ‘uge. ;)
@CFC Community
Unrelated to CF, curious if anyone has any trusted referrals or friends/family connections with car dealers. My Jeep may have just crossed the finish line and jammed up to find a car pretty fast. Please email me at lbattison at gmail dot com. Looking at all options right now in the SUV space (space for the baby) but not a minivan. I will not go gently into that good night.
@Logan – Rogers Auto Group was a proud supporter of our Barbells for Boobs event last year. We may even have a couple water bottles left over if you want 1 or 12.
DaveO works over there and is a member at CFC.
Metcon today at 9am:
1 rd every 2 mins for 20 mins:
7 DL/5 HPC/3 Jerks (unbroken)
1 round at 85#, a few rounds at 90#, 2 rounds at 92# (my true 80%) but seemed so much heavier ?!?, then finished remaining rounds back down at 90#. Was a tired, dripping wet mess at the end. This doesn’t look as hard on paper as it actually is. The DL’s tire out your grip so the HPC’s get pretty tough. A fun one, though.
Calves still hurting from DU Friday. I can’t seem to roll em out enough to recover.
@Noah
Congrats on the Tri. There are a number of tricks to speed your T1. If you aren’t already, fill your socks with baby powder. It will be far easier to slip into them when your feet are wet. And the wet suit is always challenging, but if you douse the inside with wetsuit lube it will come off easier once you are out of the water.
To build your cycling strength quickly, I have found the best results from interval hill training, or even just interval training in general.
Good luck on your training for the Chi Tri
Super fun event on Saturday! I had a great time!
Big thank you to my partner Jim Friend for carrying the team on the pull-ups and wall balls. You were awesome!
1 round every 2 minutes for 20 minutes
7 deadlifts
5 hang cleans
3 jerks
70#
Wasn’t sure about this workout but I’m glad I stacked the extra 5 lbs to my barbell. Round 5 was when the forearm fun REALLY began. BOOM!
Strength 12.1
A1 – Back Squat 3×5 @ 175#
B1 – Good Mornings – 4×6 @ 125#
B2 – Back Step Lunge – 4×6/Leg @ 125#
Conditioning:
5 Rounds
5 Power Snatch @ 125#
200m Row
13:04
First round of snatches were unbroken/touch & go, 1/2 through the 2nd set I had to break them up so I dropped the weight to 115#, no problems after that but the transition ate up some time.
D1 – Ab Wheel 4×8
D2 – Banded Back Ext 4×15
After the class a visitor from another box pointed out that I was pulling early on my snatches so I may have been able to do the 125# but I too inefficient. I definitely want to do some intensive Oly work after I finish the strength program.
@Noah- There are a few of us training for the Chicago tri, Olympic distance. I just added myself to Abbey’s email list, but let me know if you want some feedback on your training or want to brainstorm about programming the next two months. Sprint tri’s are awesome!!! Love that distance, but the Olympic is a whole other beast. I’m sure we have lots of cfc membershat can chime in with how they trained etc. Email me if you’re interested in programming. Erin@crossfitchicago.com
I really liked this workout today! Randy you were right, I should have gone heavier for sure!
#60
I need to get under the bar faster on my cleans.
1 rd every 2 mins for 20 mins:
7 DL/5 HPC/3 Jerks
Started at 135# per Bryce’s encouragment and slowly lowered the weights until finishing round 10 at 105#. BUT I definitely got better today on all three movements. Thanks to the coaches (Randy, Kelly, and Bryce) for the help and encouragement.
@Logan, as a city parents we drive an equinox and are very happy with it. Small enough to fit in our garage, but capable of holding 3 car seats (Diono Radian) in the back row. (no third row) we have the two forward facing convertible seats and the infant carrier in there and the boys are fine.
Strength 12.1
A1 – Back Squat 3×5 @ 140
B1 – Good Mornings – 4×6 @ 105
B2 – Back Step Lunge – 4×6/Leg @ 105
Conditioning:
5 Rounds
5 Power Snatch @ 105
200m Row
7:28
D1 – Ab Wheel 5×10
D2 – Banded Back Ext 4×12
I just wanted to say that this past weekends throwdown was awesome! I think we should have more of these. This was my first time participating in an event like this besides the open. It really made me proud to be part of CFC. Even though the 3 workouts were brutal and I had to take a nap because of them later that day, I was so glad to be a part of this.
@ Brett: I feel so bad about making you do all those double unders by yourself. I think you did 170 of the 200. I laughed at that comment you made about PR’ing on those bc I kind of left it all up to you. I will have the cake ready for you at the next throwdown :) Thanks for all your encouragement.
Week 12 Week 1 DE LOAD WEEK! I need it so bad!
A1 – Back Squat 3×5 @ 165
B1 – Good Mornings – 4×4 @ 115
B2 – Back Step Lunge – 4×4/Leg @ 115
Conditioning:
5 Rounds
5 Power Snatch @ 135
200m Row
Don’t know my time, oops!
First three rounds of snatches were unbroken/touch&go.
Broke up last 2, couldn’t hold onto the bar after 4 reps.
D1 – Ab Wheel 4×15
D2 – Banded Back Ext 4×10
I have 2 huge gashes one on each of my shines from last rep of snatches! OUCH!
Ambassador, I also got a calf killing from double unders Friday. Saturday had noticable after effect, but Sunday was the worst, even considered taking a bus or cab for a mile walk, which I never do. To be honest, couple miles of walking helped, and I think the six rounds of intervals on the elliptical last night helped me get completely out of my misery today. Even pedaling your feet in a downward dog pose would probably feel good.
Wow – this was way harder for me today than I thought it’d be.
WOD @ 85# unbroken for 10rds and I have the bruises to prove it!
Strength 5.1
Pre Wod–10 mile easy bike ride to and from work. I think I am going to have to ditch the bike on back squat days from now on, as today worked my ass. Yeah, I know all you guys and gals on week 12 are saying quit your bitching, so I will.
A1) Back Squat 5×8 @ 233—AMRAP set 15– 2 min between
B1) Squat Clean 8×1 @ 225 :45 between sets
C1) Single Leg box jump 4×3/leg 24″
C2) Good morning 4×12 @ 115#
Conditioning–
8 rounds of
150m row @ 10 damper :30 intervals
Ouch. Fastest 25.6, slowest 28.5.
E1) 4×15 ab roll outs
I was looking forward to this workout until I actually got to doing it.
75# first set
65# the rest
I was super whiny today, which I actually try to avoid (minus Saturday’s runs/burpees). I just can’t clean properly to save my life and my wrist were killing me.
Thanks to Coach Sara and my fellow WOC member Cindy for putting up with me. In the end I finished, tears and all.
Does anyone else get crazy emotional when lifting heavy weight sometimes? I’m asking this honestly, thanks.
Strength 3.1
A1
Back Squat
1 x 5
50% = 175#
B1
Back Squat
1 x 3
60% = 210#
C1
Back Squat
1 x 1
70%
240#
D1
Back Squat
1 x AMRAP
75% = 262#
REPS = 20. I left 2-3 reps out there but had my fill by the time i got to 20. kind of forgot i was supposed to go to complete failure but i’m pretty sure that any additional reps over 20 would not have counted towards my new 1rm calculation for the next cycle so it was tough enough. appreciate Bryce for the spot as this took a good 3 mins to get done. form still isn’t ideal and rest b/w reps got pretty long on the back half but i held on
Conditioning
EMOM for 15 mins @ 205#
1 power clean
1 hang power clean
1 push jerk
F
GH Raises, 4 x 8 reps w/medium + skinny band for added resistance, 90-120 secs
G
Standing Ring jacknives (rings started at mid thigh and body was parallel at bottom), 4 x 8 reps, :90 secs
@Crossfit Naptown
Deadlift
5-3-1+
70%-80%-90%
285 – 315 – 365…or something like that
WOD
21-15-9
Wallball (20#)
42-30-18
Double Unders
21-15-9
Burpees
Wallball->DUs->Burpees
6:34
Burpees were my limiting factor, also being super sore from the weekend activities of double header soccer games and tubing
WOD @ 100# – still feeling the after effects of a 6 AM night on Saturday post-throwdown.
Grip got super sore around round 5, had to break up at the cleans. I also need to focus on keeping my core tight throughout the full work out – focus on my breathing (that sounds like yogi-speak).
WOD:
125#
Ugh. End transmission.
@Jonny
Thank you! I will connect w daveo
@Megraz
Thanks I will check the equinox out!
@JoeP
Thanks, email me when you can
@Jk
Thanks for thinking my tshirt was from an adult film retailer. Lions Den is my old mma gym in Dallas. Made me laugh during this painful wod.
Strength 12.1
A1: Back Squat @110 (55%)
B1: Good Morning @73 (40% of 3RM)
B2: Back-Step Lunge @73
Conditioning:
5 rounds of the following for time:
5 Touch & Go Power Snatch @65 (32% of BS)
10:02
D1: Ab Wheel 4×8
D2: Banded Back Extensions 4×15 @orange band
Begin new transmission:
Saturday looked like loads o’ fun n’ sweat n’ BBQ. Had to skip due to two benchmark WODs in the same week and the soreness and the hurting and the soreness. Someone call me a wahh-mbulance! Like you care.
Nice job team players.
5 mile run on Sunday in perfect conditions.
Sorry, correction to the conditioning:
Conditioning:
5 rounds of the following for time:
5 Touch & Go Power Snatch @65 (32% of BS)
200m row
Bruised thigh WOD
135lb modified.
Limited to 1jerk halfway through after dropping weight from 145
Appreciate Kelly’s thoughtful encouragement to actually try to heal my shoulder!
I’m back to Crossfittting….
Strength was great. The last 11 weeks have really helped me work towards my goal of completing more workouts Rx’ed. I would absolutely recommend it and might even revisit it myself in the near future. My next few weeks are pretty busy though and then I’m gone for a few weeks after that and I’m just craving some regular crossfit. So here I am…
I’m excited to check the blog everyday to see whats in store for the afternoon.
WOD:
Rounds 1-7: 135#
Round 8: 115#
Round 9-10: 125#
My grip and wrists were limiting factor. Mostly on the hang cleans. I could’ve gone a little lighter and went unbroken each round, but I wanted to fight through it at the heavier weight. After rounds 1 and 2 (unbroken), I gamed it to –
6 Deadlifts
1 Deadlift – 2 HPC
2 HPC
1 HPC – 3 Jerks
Psyched to be back!
@T4, weights (even bodyweight) is sometimes all or nothing, unlike cardio when you can still run or row (albeit slowly) when tired. I think that’s why weights can be as rewarding as they can be frustrating! I think the “fight” (even if we end up in tears) or “flight” (swallow our pride and simply reduce weight) response is relevant here. Maybe Professor Fish will step in : )
@ Kitty – totally agree that working out is the solution to the sore calves from Friday’s DU’s. After wodding today, I actually walked down the stairs and looked like a normal person for the first time since Thursday. Hair of the dog, Crossfit style.
Complete 1 round every 2 minutes for 20 minutes:
7 Deadlifts
5 Hang Power Cleans
3 Jerks
65#, pounds, last round at 70#
This one is going to leave bruises all over my neck. I was dreading this one after reading everyone else’s comments. Hang power cleans were tough. Have to focus on keeping my abs engaged bc I could feel my back arching.
Like everyone else today, this kicked my ass. I’d like to blame the weekend, the late Saturday night that involved drinking and eating a bunch of crap. I would be thrilled to blame the unsatisfying sleep and waking up on Sunday feeling like death. However I think this is simply a matter of a WOD whipping me like a little b*tch.
80% of my 1RM for C&J is 185
I started at 175… made it through two rounds, with my grip constantly failing and fatigue setting in… lowered the weight to 155 for the next two rounds and that is when the mental breakdown started. I hate when this happens, it really frustrates me. Complete drop in confidence. Randy came over and helped me drop the weight once again…
Finished the next six rounds without a problem at 135.
Need to work on the hook grip as I think this will help.
Krystal, thanks for lending me your partner! :) It was a really fun day.
Monday WOD
Rounds 1 & 2 at 75 lbs
3-9 at 85
Round 10 at 95 lbs
This was the 1st time I effectively used a hook grip – HUGE difference. I wouldn’t have been able to hold on otherwise, though I’m still considering investing in bionic forearms.
@T4- If you count anger as that emotion then yes, I too get emotional when lifting heavy. I find it necessary if I’m going to succeed. Never have tried tears, but I sometimes feel the urge especially when Rudy makes fun of my snatches or Bryce makes fun of my bald head, pale complexion, or unusual odor.
Strength 12.1 today. It’s going to be an abbreviated week for me, traveling for a couple of days, then have level 1 training on Sat/Sun (can’t wait for Fran again).
A1- Backsquat 3×5 #185
B1- Good Mornings #115 4×6
B2- Back step lunges #115 4x 4 per leg
Conditioning:
5 rounds
5 power snatches #95
200m row
Just under 10min
I went light because I wanted to keep form. I don’t extend all the way on the snatches, which makes them hard for me. I’ll get there someday.
C1- Ab roll 4×6
C2- banded back extensions 4×12
Wod @ 70#
Most I’ve ever hang cleaned in a wod. Maybe could’ve gone 75# but wasn’t sure I’d be able to get through the hang cleans.
Congrats Bryce + Erin on your 1st place finish and to everyone who participated in the throwdown, it was fun!
Not even 9 hours after this brutal but awesome workout and I have a nice red bruise on my collar bone which I have been convincing people is NOT a hickey…
75#, 2 rounds at 80#. cleans were the toughest and my jerks were ugly. should be interesting to see how my forearms feel in the morning.
@No Moniker, Still laughing at your post as I write this.
Day 1 Juggernaut-ish strength program
Warm up: Work up to a heavy power snatch
195,205,215f
Back squats
4×10@225
1xAMRAP@225, 17reps (last one was ugly)
Realizing that I don’t like back squating in my oly shoes. They leave me a bit forward when I want to sit back more. Think I’m only going to lift in my chucks as they have been my most comfortable high rep squatting shoe.
1x SqtClean at 225 (was supposed to be 8×1 but completely killed my wrist)
Subbed 8×1 speed deadlifts at 225
Conditioning:
20 minutes of rowing 4276m. It is most fun to do these as class is going on. Makes time go by much faster.
Thanks to all for the comments/feedback/thoughts on tri stuff. CFC community comes through in the clutch.
@ Erin, I will email you about my programming absolutely.
Today’s WOD –
Ended up doing cleans from the ground instead of hanging because of issues with my wrist, but did the workout at 105# (for me, not bad). Felt alright considering my legs were essentially useless after the tri Saturday and a 25 mile Tempo bike ride on Sunday.
@ Rudy, I’m probably overstepping, but I rowed in college and can help with rowing/C2-related stuff, if you want. Or, like, you know, not. Either way.
@Joe P.
I talked to you about using hook grip and your response was “my hands are too small”. Keep working on it. Your hands are not too small. It will make a big difference.
Round 1: 145…HA that was a joke!
Rounds 2-9: 125
Round 10: 130 (thanks for throwing some extra weight when I wasn’t paying attention, Randy)
The jerk was the limiting factor by far. Tried to focus on technique: getting under the bar rather than pushing the bar up, no split jerks, and quick rebounding between reps. Overall, I was only semi successful at that. I resorted to split jerking in the final rounds and still was pressing out most of the jerks which zapped all the energy from me!
@T4- I completely understand what you mean about being emotional when lifting heavy weights. I’ve teared up out of frustration on many occasions; usually I leave the room to regroup, wipe my tears away and try again. Everyone can have the ability to lift heavier weights but for some its not going to happen overnight. I try to remind myself that I may not have it now but I will eventually, just need to be patient and concentrate on the mechanics and consistency.
Tried to get to the 8pm, bunch of road-blocks on North Ave and other side streets going west, weird.
Did WOD at “regular” gym.
Couldn’t drop the bar so I went lighter than I would have at CFC, did 115#. Still a workout for the forearms and grip, glad I did it.
Did this wod last night. First 5 @ 115# then 2 at 110# and finished it out at 105#. Had some major back issues couldn’t bend over at the end. Did some glute/hamstring stretchs afterwards followed by biofreeze. Will try more mobility work today to see if it loosens up.
Carrie you’re a beast! Wow.
Met con at 62#. Went up in weight twice, really wanted to add 5-10# more since I was finishing each round in 20-25 seconds. Oh well, in due time. Fun though.. Looking at Feesh and Kurt’s before/after pics on FB, I’m simply amazed what 21 days on paleo can really do! Great job hotties.
Barbell Complex @ 85# (3 @ 90#)
Multiple rep jerks are a huge weakness of mine. Not good at bringing the bar down and wrists took a beating. Hang cleans felt pretty good.
Complete 1 round every 2 minutes for 20 minutes:
7 Deadlifts (~ 80% of PR Clean and Jerk)
5 Hang Power Cleans
3 Jerks
Rounds 1-3 were @ 75, 4&5 @ 85, 6-9 @ 90, 10 @ 95. Jerks are my nemesis!! I really have to get under those and quit with the push outs, I have so much more in me. Thanks for the tips Glenn!
Note: Should have started at 90 and worked up, slowly building that confidence for met cons back!
did this at 90#, forearm burner big time!
failed the last clean on round 7, all else unbroken
my true 80% is more like 100 or 105, but this was a lot more wearing than expected.
WOD @65# unbroken.