Hopped up on the Jack3d I made my way to the 6:00 am CFA workout, where I was pleased to see Cleans (heavy sets of 2) in the hopper, plus a redux of “Black Box in the Dark,” which the affiliate did last September, but I skipped (I was recovering from the Half Marathon). For details on today’s WOD see the CFA webpage.
Quick footwork, etc., drills, followed by dislocates, mobility, and calisthenics.
Strength: Cleans (Heavy Sets of 2)
Still don’t have proper weightlifting shoes. Won’t have them until my finances stabilize, either. Which might be a few weeks, that’s for sure.
I worked with Brian Cohen and we moved fast. After movement specific warm-ups at 45#, we did a few quick sets. I did not PR in the 2-rep range, but, as it turned out, I did PR in the 1 rep range.
Result: 2 x 95 / 2 x 135 / 2 x 155 / 1 x 165 (PR) (fail on 2) / 2 x 155.
I didn’t have a clear plan and didn’t know what I was doing really. I barely made it out of the second rep on that last set of 2 x 155. The session really got me riled up and I behaved kind of badly. I cursed, threw the bar down a lot, and even kicked the garage door, which hurt my right foot and leg quite a bit (the old break site was aching all day). It was stupid to get upset, since a perusal of my past efforts in the clean (on this blog, aka squat clean) clearly show that I really haven’t done as much with this movement as I might think I have. So later, I felt bad and had to apologize for my bad attitude.
I need to Front Squat and do the full Clean more often! It’s coming! But not this week.
WOD: Black Box in the Dark
Box: 30″. 3 min AMRAP of 6 ring push ups and 9 box jumps (30″ box). 1 min rest, 3 rounds through. Total rounds: 9. Fun WOD.
In the first WOD of my last week at CFA before summer break begins in earnest, I managed to get a pretty solid new 1 rep max deadlift PR, and then pushed my way through a few humbling rounds of “The Chieftain,” a metcon involving ring push ups, hang power cleans and push presses.
Training Cycle: Week 3/6 (Work Week)
No Alcohol Month 5/5
Diet: Calorie Cycling (2 days low, 1 day high), Whole/Clean/Paleo Zone w/ 2x-4x fat
First workout of the Week
I missed my customary Monday workout because I was busy all day, and had only had about 2 hours of sleep before the 5:00 am class time, my usual spot. So this was the first workout this week.
Agility ladder. Stretching. Calisthenics. 400 meter run (barefoot).
Result: 135 x 10 / 225 x 1 / 245 x 1 / 265 x 1 / 285 x 1 / 305 x 1 / 315 x 1 (PR) / 325 x 1 (PR)
An awesome session. My form degraded on the 315 and 325; it was time to stop. My new PR is about 1.8x my bodyweight, and is enough to put me officially at “intermediate” level according to common standards for the deadlift.
AMRAP in 3 minutes of:
10 Ring Push-ups
8 Hang Power Cleans
1 minutes rest b/w rounds
Complete 3 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to exceed 135/95lbs. Post total rounds plus additional reps.
I used only 80 lbs on the bar, due to a stupid error in math. I meant to do 90 lbs.
Result: 5 rounds plus 10 ring push ups
Analysis: I did considerably worse on this WOD today than I did in January, using much less weight and completing only 3 more total reps. The limiting factor in both sessions was my Ring Push-Ups, not the HPCs or the Push-Press. The Push-Press was hard, and would have been harder at 95 than 80, to be sure, but I was so slow on the push-ups that I was actually embarrassed!
Oh well… better luck next time! PR on the deadlift and then a sucky WOD. You take what life gives, up and down.
Full snatch at 75 lbs; 127 reps of the Chieftain (ring push ups, hang power cleans, and push press) with 95 lbs.
A 3 rep max Thrusters strength session, setting a new PR of 135 lbs, followed by a 4 round AMRAP 3 minutes of 6 Ring Push-Ups, 3 Squat Cleans and 3 Thrusters, with 95 lbs, resting 1 minute between rounds; total rounds: 8, plus 12 reps.
AKA “Tricycle Ride.” Strength work: Snatch Balance. WOD: Ring push ups, Squat cleans, and Overhead Squats. Fun WOD, truly.