Seven Foot Junk; Squats and Clean and Jerks (i/iv of 5-3-1)
Surfing 04: Indian Beach
I got in a nice little session from 9:30 to 11:00 am today at Indian Beach. Conditions were definitely better than yesterday, although NOAA was reporting 3 foot wind waves and 7 foot NW swell, at 8 seconds, with 10-15 knot winds. The result should have been junky, and junky it was. The surface was fractured and unpredictable, the period short enough that I couldn’t get out without using the clear channel at the north end of the beach. But the wave shapes were nice, and they were peeling, not closing out. In theory, one could ride them.
When I arrived absolutely nobody else was there except beachcombers. Another surfer soon showed up, and after that the two of us had the break to ourselves. A third guy showed up as I was leaving.
For some reason, near the end of my time in the water, the wind died down and the surface really cleared up, although the wind waves remained, and the swell was inconsistent. There were also sneaker waves at 8 to 10 feet. These waves would suddenly appear and come crashing over the line where we were waiting. I got crushed a few times.
I also floundered quite a bit on the steep, head high waves. I had a hard time navigating the junk and getting into position, so I got closed out and purled under a bunch of times. Oh well! That’s just the way it is.
Workout: Back Squats, Power Clean and Jerks, and Ring Dips
I’m starting to follow a strength progression inspired by Jay Ashman as of today (see this past Wednesday’s post for more details).
5 minutes of jump rope. Push-ups (25). Sit-ups (10). Stretching. Squats (10). Kipping pull-ups (14 in 3 sets: 2, 5, 7). Mowed the grass in my workout area with the gas-powered weed eater.
Back Squats I/IV: 65/76/85
On paper, my current 1 rep max on back squat is 185 lbs, set in Dec. 2009. Yes, I know that’s pathetic for a male who has been doing CrossFit for a year and a half. But in my defense, I spent around 20 years lifting weights and saying, for some reason, things like: “I don’t think I need to do lower body today, because I just did a run.” It’s so sad. So many years of opportunities to get stronger and bigger were lost, because I didn’t understand how important squatting really is. It’s not a problem, it’s just a reality. Deal with it, move on.
According to Ashman’s technique, session i/iv in his 5/3/1 cycle is 65% x 5, 75% x 5, 85% x max reps. And his post on setting up these sequences says that the base working weight is actually 90% of the 1 RM.
So, for my back squat, that is 167. Thus the 65% / 75% / 85% is calculated from that.
Result for Back Squat:
110 x 5
125 x 5
140 x 12
Power Clean and Jerk I/IV: 65/75/85
I recently established 165 as my PC&J 1 RM. So for the first cycle I calculate weights based on 90% of that, or 150.
Power Clean and Jerk:
100 x 5
115 x 5
130 x 8
Additional Kipping Pull-Ups
16 more reps: One set of 7, one set of 9.