A. Front Squat @ 30X1: 2,2,2,2,2; rest 120 seconds

B. Clean and Jerk: 2,2,2,2,2; rest 120-180 seconds

a. 220 was my best (PR)... tried 230 and failed on the first rep
b. 176 was my best... cleaned 198(x2) but couldn't get the jerk.

Did some handstand push-up and walk work after

Thrusty

Clean-And-Jerk
1-1-1-1-1

5 rounds:
5 Heavy Thrusters
35 Double-Unders
5 Heavy Thrusters

Tried sumthin differenct this week and took wednesday as a rest day. Heaviest successful c&j was 186# today : \

Could NOT do du's today. I blame my Chucks. Went with 132# on thrusters and my interval times were 2:03|2:23|2:20|2:18|2:31. Not a proud result. Was fun rolling with Jack and Brian today... both those fellas is strong and fast.

Coulda Shoulda Woulda

5 minutes of Double-Unders

5 minutes of 95 lb Clean and Push Jerk

3 minutes of Double-Unders

3 minutes of 95 lb Clean and Push Jerk

1 minute of Double-Unders

1 minute of 95 lb Clean and Push Jerk

Did 225du's and 22cj's in 5

Did 110du's and 12cj's in 3

Did 30+du's and 6cj's in 1... Called it 360 and 40 at 45kg.

After I did some 3rep cleans. I started with 60 kilos and worked my way up to 90. My final set at 90/198 was a PR and I was able to knock out all 3 reps (although not touch and go by any means.) I'm also glad to say that my final rep at 198 was my best. The first two I shot down too low, with my hips forward, and both feet a bit wide... I guess to make up for lack of speed. I felt the error and regrouped for the final with a great result. The bar seemed to be flying plenty high today. I'd like to work more on speed and consistency on stickin the landing/receiving the bar. 

Did 12x reverse hypers at 25/50/60/70 and did 2 there and backs with the yoke loaded with 4x45's after each set. Need to look-up some scoop on the yoke to make sure I'm getting everything I can out of the exercise.
Upper back is still tweaked from friday's accident. It's very positional though. Still rolling/lx balling the heck out of it.

Silly Billy Rocks the Rodeo

"Gwen"
15-12-9
Clean-and-Jerk

I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.

ps this WOD is all about grip, mental strength and focus

Funny Name for an Englishman, I Know

Clean-and-Jerk to a tough (but not 1RM) single
+
4 sets:
60 sec AMRAP turkish get ups (you pick weight, keep speed high)
rest 30 sec
60 sec AMRAP box jumps (24/20)
rest 30 sec

186 was my best clean AND jerk... I cleaned 198 but missed the jerk. Then we ran out of time. Did 4 tgu's per round with a 44# and 31/41/41/43 box jumps for a total of 160. I don't think I could have done the tgu's any faster even at a lighter weight while still hitting all the steps in-between. Maybe should have rolled with the 53 though.

Pinky(less)

Clean-and-Jerk
1RM

Cleans felt smooth today... actually felt like I was throwing it up higher than normal so catching it in a full squat was a lil awkward. First few jerks I was a having a prob with my grip. Caught it with my pinky UNDER the bar on one rep... dunno how that happens. As the weight went up I had a prob with getting low enough on my "push" and was dropping my elbows as I came down. Still a 13# improvement for me.

PR:  83 kg/182.6 lb
100 Double-Unders: 2:06

Fall From

Grace
30 clean-and-jerks at 135#

5:20 on the finish. I don't. know. what's. happening. to. me.

Definitely time to reevaluate EVERYHTING

Ugh

To Infinity And Beyond

Clean and Jerk
Work up to a heavy double, no more than 85-90% of your 1RM

Grace:
30 Clean and Jerks, 135 pounds

Not sure what I worked up to on the clean-and-jerks. Checked my log and I had done Grace rx'd before: 5:05 previous, 4:09 today... 3:00 tomorrow!

CFDC: to INFINITY and BEYOND

Field Day Rock Stars

Clean-and-Jerk
1-1-1-1-1-1-1

Failed once at 165 but was successful on the second attempt... nabbed 170 after that. Pee-Are bitches.

Did an ab-roller wheelbarrell race after... most laps in 4 min with a partner. Trey and I busted out 11. Pretty silly.

Sun Skill Day

Warmed up with a 500m row, DROM, and double-unders then did a clean-and-jerk progression with Sam coaching me thru. We did:

Muscle Clean 3x3
Tall Clean 3x3
Behind-the-neck Jerk 2x3
Behind-the-neck Split Jerk 2x3
Clean-and-jerk 1x3

I didn't go more than 50 kilos for any of the movements until I got to the 1x3. I finished that with 60 kilos plus 2 10's and 2 5's (76.5 kg?). Also did a lot of split drills with just bodyweight, PVC, and a women's bar. This was my first attempt at doing split jerk and I gotta get more comfotable with getting my front foot farther out in front of my body. Gotta learn to keep that back knee bent too. Good stuff tho... I'm lovin it

My Monday

Clean-and-Jerk
2-2-2-2-2

Ran with 140/155/165/170/175. 175# was a 15lb PR... Attempted 180 and got the clean, just couldn't lock-out the jerk. Need some focus on gettin down for the jerk. Would like to start working with some split-stance as well.

Met-Con was the "Lansky Shuffle" which is 5 rounds of:
5 deadlifts, 315#
100m shuttle run
15 pull-ups
60sec rest

I went with 275# and pulled a 5:13 total time (corrected for rest). The pull-ups were killa on this.

Weight: 161.8

They Had Style, They Had Grace, Rita Hayworth Gave Good Face

"Grace"
135# clean-and-jerk, 30 reps for time

Felt like sheeit right before... was nauseous and lightheaded. Sucked it up and pulled a 5:05. Would love to knock a clean minute off this next go around (at least).

Know Pain, Know Gain

6 months! Today was my CFDC six month anniversary and I celebrated with an early morning WOD with the Rooster Crew and breakfast at Kozy. I also had a massage scheduled with Erin, our resident massage therapist, but she had to cancel last minute due to the CRAZY storms that have been pummeling the DF-Dubb all night and day.

I would like to say I had a good experience with the 6 AM'ers. I would like to say I feel great about my performance improvements over the last half-year, and that I feel confident and healthy on this day of relative importance. I would like to say those things, but I can't. In all honesty I feel frustrated with stunted progress and extreme deficiencies in strength. I'm also sore and completely exhuasted today, possibly the result of under-eating/inadequate recovery. During this morning's WOD my tank was on "E" and I struggled with mediocre loads. Explosive power was non-existent and my "techinque" was as far from perfect as is possible. The WOD was:

Clean & Jerk

1-1-1

Then, with 85% of 1 rep max perform 2 C&J every minute, on the minute for 8 consecutive minutes... I only pulled 155# on the 1 rep which is an old PR. I went with 135# on the 8 minute drill. Retarded.

On a positive note, the last 6 months at CrossFit has afforded me the opportunity to assess my general fitness level and establish a baseline from which I can set quantifiable goals. This is probably the most consistent I have ever been with training, and I'm proud of that. The next step is to ramp up the intensity and start focusing on specific weaknesses. I also want to set-up a two-a-day system where I can throw in some run and swim training in the a.m. and hit the WOD hard in the afternoon. I feel like these modalities have fallen to the wayside since starting CrossFit, which is ironic since I came to CrossFit to better my run and swim times. I think the WODs just took so much out of me in the beginning that I didn't have the stamina to keep up with both. Thangs have changed.

weight: 175.8

Jalopeno Aveoli

3 Rounds, for time:

10 Clean and Jerk, 135 pounds
15 Ring Dips
20 Kettlebell Swings, 53 pounds

I did this with 105# and I used a red band for the ring dips. The biggest hurdle to my time was the cleans/jerks which just ATE the clock... those damn cleans always make me breathe fire! I was able to cruise through the dips and swings with very little rest. Again, I can't remember my time... wanna say around 12min? Gotta get back on track with my posts.

Japanese Son-of-a-Beotch

Gwen:

15-12-9 reps of Clean and Jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul.


I pulled 95/105/115 with no fouls, although I did have to rest with the bar in a back squat position. This WOD was more a test of grip strength and cardio-respiratory endurance than anything... good stuff though.

I also did tabata treadmill for the first time. This drill is intended to improve P.O.S.E. running techinique, but I think a sadist with a sense of humor designed it. We put the treadmill at a 12% incline and a speed of 8.0 then used a 20:10 ratio. These might have been the longest 20 sec of my life, but I pushed through and actually finished fairly strong. I will definitely increase the speed in future rounds.