skinny white boy cleans

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.

Warm-Up

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.

Deadlift and Chieftain

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.

New Program

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.

Warm-Up

Agility ladder. Stretching. Calisthenics. 400 meter run (barefoot).

Strength: Deadlift

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.

WOD: Cheiftain

AMRAP in 3 minutes of:
10 Ring Push-ups
8 Hang Power Cleans
6 Push-press
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.

Cyber Monday Flood

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.