Hang Man

Hang Power Clean + Jerk 1-1-1-1-1-1-1

My PR is bullshit. I just searched my blog history and I've never attempted a 1RM Hang Clean, power nor squat. Soooo, while all those are PRs, it's mostly a baseline. Going off memory, I don't think I've ever attempted to hang clean anything over 65#s. I mean, maybe I have, but unsuccessfully. So I'll take the 70#s as a triumph. Especially since I attempted on my 3rd round and failed. I backed off, got my confidence back up and knew it was my head that was stopping me from completing the lift. Lifting all that weight above head is "easy." I pretty sure that I can do into the 80+ overhead. I think I will be attempting jerk from the rack position on Wednesday as my strength day. 

I think I've made the decision to alternate met-con wod with strength conditioning every other day. I want to get stronger so I need to give it more attention. More than what the main site gives it. 

I'm thinking 2 days a week Met-con and 3 days/wk strength. I'm just not seeing the gains that I think other folks I see at other boxes whom do their own programing are accomplishing. 

We'll see. 

It's 2fer Sunday!

21-15-9 reps of:

95 pound Sumo deadlift high pull (I did 55#)

95 pound Overhead Squat (I did 45#)

This workout kicked my butt. And it was the Sumo deadlift High-pull, not the overhead squats, that I had difficulty with. I felt like I couldn't control the the bar on the way down, so I had to "reset" every rep; I couldn't get into a rhythm. And the bar felt heavy :(

For the squats, I broke them up in to sets of 7 for the round of 21 and 15. For the last 9, I did 6, dropped the bar, then did the last 3. I felt really good and solid in my squat. I was very mindful to get low enough. I probably had more inside of me after I called time, EXCEPT for my weak-ass wrists. I taped them up but they still were about to give under the of 45#s. 

So, feeling I still had some fuel in my tank (a sign that I didn't ramp up the intensity like I could have) I decided to do today's WOD

As many rounds as possible in 20 minutes of:

4 Deadlifts (135/95) I used 55#s

3 Hang power cleans

2 Front squats

1 Shoulder-to-overhead

Your score is the total number of reps, each round has 10 reps.  Example: if you do 5 full rounds plus 4 deads and 2 hang power cleans your score would be 56 total reps.

OMG this was brutal. Really. So much so that I tapped out at 15 mins, and collapsed on the floor completely obliterated. At Diso's urging I did one more round to get my at 16. So that means I did 1 round a minute on average. I know that at 4:37 I had completed 6 rounds, so I definitely went hard out of the gate. The hang cleans were yucky towards the end. The front squat was bad every round. I'm not sure what it is that coming out of the cleans that your thighs are sooooooo jacked that I couldn't fire out of the bottom. It definitely was a struggle (and right now my quads are cramping---- oh shit!!!!) ahhhhhhhhhhhhhhhhhhhhhhhhhhhh.  fuck fuck fuk fuk.

I just realized that I did a lot of squats today: SDLHP, OH, Front... Ugh. My thighs hate me. 

Then the dessert in this quadruplet is the shoulder to overhead; it was very difficult. Every time I push jerked the bar up, I didn't think I would stick it cause I was sooooo gassed. So it was my hands/wrists were what killing me; makes sense right since my wrists were killing the previous WOD. I know I was getting sloppy and tired in my last few rounds with the hang cleans and the bar was landing on my hands and not my shoulders, so wrists were absorbing a lot of energy. When I would push jerk the bar overhead, my wrists would not support the weight anymore--- and that's why I tapped out. I did burp throughout the WOD- sure sign of my intensity :)

Soon thereafter my abs started to ache and feel sore. Which confounded me being that we didn't do any ab specific movement... Drives home the fact of how much your core is completely engaged. Abs still aching now. 

Now I'm at home, cramping quads, achy abs, posterior chain feelin' it, as well. Starving, but lazy. God, I need a male house bitch. Lol. 

Nasty Girls

"Nasty Girls"

3 Rounds for time:

50 Squats

7 Muscle-ups

10 Hang power cleans

This was yucky. When I saw this posted, I was soooo excited to do this WOD. The "Nasty Girls" video was the one that got me all amped to do Crossfit. The hang cleans is what really got me gassed. I started at 65#s but on the second round I couldn't not get 65#s on my shoulders so I dropped 10#s. It still got me seeing stars.

I did the false grip progression in place of the muscle up. The squats were squats. I definitely felt slower at doing them than in the past. I've been able to do 50 squats straight with no break, but this time I only got to 25 and had to break. Either way, Nasty Girls is definitely one of those WODs that looks awesome on paper, then punches you in the gut when it's going down. 

I've been eating well so far. I did have a couple of cheats: Saturday I had half a shrimp taco, then later that night I had a glass of Macallan 12. It was worth it. Lot's sweet potatoes, brussel sprouts, a pound of turkey a day, eggs-lots of eggs... 

I'm about 101#s, formerly 105#. I may have to zone soon if I want to get leaner. Which I think I do. Maybe. We'll see. I just like how I feel when stay away from carbs (besides the cravings). My sleep is on point, my skin is not inflamed. 

I'll be back. 

Chippy Chips!

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box -16" for me!

20 Double-unders

25 Ring dips -w/ 1" band

20 Knees to elbows

30 Kettlebell swings, 2 pood -1 pood for me!

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells -15#s

25 Back extensions

30 Wall ball shots, 20/14 pound ball -8#s

3 Rope climb ascents -rope lowers for me

Good news: This WOD kicked my ass! More good news: I did the pull-ups fully unassisted!!!!!!!!! Let it be known that on this day September 22, 2010 I officially will be doing all WODs with Pull-ups (except RX'd strict) without a band- woohoo!

More crazytown: I did the KB swings with at 1 pood! I confident that I've been doing all WODs that call for KB swings with a 3/4 pood. I'm blowing my own MIND- mwahahahahahaha!

Observations during the Chipper:

I was glad that the pull ups and box jumps were at the beginning of the Chipper. When I got to the DUs, I was already wrecked. I couldn't jump or turn my wrists fast enough, so I never got into a rhythm; I did the 20 in sets of 2- it was really sad. 

The K2E weren't painful, but I know that I have trouble kipping hard enough to get my knees to touch my elbows when I get tired. 

The KB swings were horrible, at this point is when I'm starting to feel gassed; of course, I did go up in weight. 

I blame the KB swings for wrecking my forearms during the DB cleans. Even though I had a low weight of 15#s, I had the hardest time with the cleans. It felt like it was going in slow motion, I couldn't drop under the weight fast enough... and chipping away (hey!) at the set of 20 felt like FOREVER!!!

During the Wallball, I made the mistake of taking too long of a break and the blood started to rush to my face just like it does when I collapse on the floor after I complete a WOD. I did the last 13 without stopping. 

My left hand still has minor pain when I grab things firmly, but less so than last week (thumb stabilizer is def. helping immobilizing it lending to healing). I felt pain in the hand when doing my rope lowers. It kinda sucks. 

After calling time, I collapsed on the floor, where I stayed for about 15 mins, feeling that amazing euphoric feeling that I chase every time I step into the box :)