After a pretty successful strict press session (160# for two and felt very stable throughout, that's good for me folks!), then a handful of rounds of weighted pull ups and split jerk practice (45# and 80k respectively), I hit my crazy workout.
3 rounds of:
100 meter sprint
2 unbroken muscle ups
4 power snatch 95#
5 pistol squats (each leg)
6 box jumps 30"
7 clean and jerk 95#
8 OH lunges 95# (total steps)
10 half moons 52#
I expected this one to kick my butt a little bit, but I had no idea it would do as much damage as it did. There was nothing about it that was overly taxing in terms of weight (although the clean and jerks and lunges felt like 200+ at that point), it was that there was no time to breath. The 100 meters was way too short to catch my breath, and the huge movements of each exercises was enough to just take it all out of me by the end of the first round. I stumbled through my final breath, gasping for air in 14:06 and I put every ounce of energy into that workout I had! What a great one, I would love to see what other people get with that one.
Now I am down in San Diego, ready to head to Ramona in the morning to attend a CrossFit Kids certification course. Should be a pretty fun weekend, and I can not wait to run around and be active with a bunch of kids. There is nothing like a child's energy to remind you just how fun being active can actually be!
I'll probably miss a post tomorrow, then post all about the weekend fun on Sunday, so look for that one. Enjoy your weekend everyone! I would love to hear any feedback/comment on the post about Process from yesterday, let e know what you think!
Never Stop, GET FIT.
Today marked day one of my official 2011 CrossFit Games training program (explained in detail in yesterdays post), and it started off with a bang. I haven't worked the full snatch, seriously, in about a year and a half and, needless to say, I was just a hair nervous about how I would perform. As posted yesterday, my goal is to get a 210# snatch by March, and out of all my goals, this one I am most uncertain of; mostly because I don't really now where I stand with the lift, but also because I struggle with the movement so much.
I started very deliberately, getting form work in with the PVC and an empty bar, then started off my 5, 5, 5, 3, 3, 3 progression with just 85#. I felt very smooth and strong with it all the way through, and was able to finish with 3 slightly sloppy reps at 160#. So excited to be able to pull this weight after practically zero work on the lift! I am feeling a LOT more confident that with a little technique and mobility work, I will get my goal weight here.
I then moved on to the biggest struggle of the day: a single snatch balance to 3 overhead squats for 4 rounds. I obviously expected to get a good deal more weight on this than with the snatch, but I lost focus and for some reason could not get a proper lock-out at 175#. I opted to move down a bit in weight, ultimately working up to 155#. I realized my struggle with this movement, and what will be the toughest part of my progress with the snatch, is getting under the bar quickly. I want to muscle the bar up, then sink into the overhead squat, and this will just get more and more impossible the heavier the bar gets. This stems from my lack of confidence in my shoulders, and it is so clear to me that I just need to get these movements in more often if i ever expect to overcome that fear.
My challenge for the day was inspired from the 2010 Games, just a whole bunch of pressured weakness work for me:
For Time Do:
10 muscle ups then
3 rounds of:
3 power cleans 205#
I got 5 unbroken muscle ups, then 2, then 1 and 1. Missed none, very happy with that. On to the heavy cleans and HSPU's, I got the cleans no problem, and stayed very deliberate with the HSPU's. My first round I got 3 unbroken, yet another PR on those, and in all I missed 3 reps. Still very weak, but I am seeing HUGE improvements with that move. With the amount I am programming them in over the coming months, I expect to see some pretty impressive gains. I finished in 6:28 and was very happy with that score.
In other news, I got a hair cut today, and dropped about 5 pounds in total thanks to that. I'll miss my crazy bushy, long hair, but it was just getting to much to handle with my activity level. So, back to the shortness!
Never Stop, GET FIT.