The Chief

Workout of the Day:
Max rounds in 3 minutes of:
135 45 pound Power cleans, 3 reps
6 One-armed Push-ups on the Wall
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

R1: 4 + 4 Push Ups

R2: 4 + 3 Squats

R3: 4

R4: 4 + 8 Squats

R5: 5 + 4 Push Ups

Things I realize: 

 

1.) Even though I'm not training regularly (one WOD a week, max, mostly low intensity), I haven't lost my stamina/endurance. I definitely had more gas in my tank at the end of the WOD. 

2.) My right side is hella strong. 

3.) Wall Push ups are deceivingly difficult. 

4.) That coaching has made my form/mechanics ON POINT

5.) I can do strict L-sit Pull ups!!!! On the RINGS, too, whassup!!! 

6.) Even though I haven't trained any heavy barbell work in almost 2 months, I'm still maintaining my strength. I deadlifted 185# 1 rep today and it felt frickin' easy. I can't wait to start lifting 225!!! Which is my next goal. 

 

Man, I'm so behind

I have about 2 weeks worth of WODs that I have yet to log on here.

I am in Florida for the next 2 weeks and I have been lucky enough to have found a box, Strongpoint Crossfit, that has that same lovely feeling I have when I'm at PCF. Where everyone is friendly, supportive, having fun... Challenging programming without it being completely demoralizing... Coaching that is encouraging and constructive. The people at Strongpoint CF give a shit. And I felt that from the first email I got back from owner Ryan over a month ago.

Monday, February 13

Power Clean every minute on the minute for 10 minutes for load.  
Rest.
“The Chief” – Five three minute rounds for reps of 3 power cleans (135# Men/95# Women), 6 push ups, 9 air squats.  Rest one minute between rounds.


73-73-73-73-73-78PR-78f-78-78-78


My score: 224

Wednesday, February 15


Overhead Squat 3-3-3 -3-3


42-51-60(1)-55-55

Workout of the Day:
Three rounds for time of:
275 153 pound Deadlift, 10 reps

50 Double-unders

My time- 6:12 
Was originally gonna do it 135# but happy I went with heavier weight. Just recently struggled with 3Reps @ 155# , so pleased I was able to do 30 reps. I'm super happy with my performance. I did this all by myself at Strongpoint, with Ryan encouraging me the entire time.  I collapsed in a sweaty heap, and I got that post WOD high that I'm addicted to :) 

Challenge myself

For time:
155 lb Power Clean, 10 reps
1 Rope climb
155 lb Power Clean, 8 reps
1 Rope climb
155 lb Power Clean, 6 reps
1 Rope climb
155 lb Power Clean, 4 reps
1 Rope climb
155 lb Power Clean, 2 reps
1 Rope Climb

75# is my 3RM for Power Clean. I couldn't even put up 80#s once. So 70#s is 95% of my max. I was on the fence about doing this weigh just cause 10 and 8 reps is a lot... It was but 2 weeks prior that there was 3 Power Clean EMOTM for 7 mins WOD that I did 70#s, but that is only 21 reps total with some rest between sets. This 32 reps of just GO! GO! GO!

Black Lara told me to do 70#s even though I had reservation about it. A few weeks back there was a couplet WOD of Power Cleans/ GHD sit ups 21-15-9 that I did 60#s at that time and it wrecked me, so I thought 10# jump would be ludicrous. But I did, and I'm glad. And I feel stronger. AAAAAANNNND, Francisco, who was cheering me on during my last couple of minutes of agony, came up to me and said that my last reps were in perfect mechanics as my first in the WOD. I think he said something like "Your form is always perfect from beginning to end." A couple days prior, he was also witness in my Fran WOD, and he had commented on how my pull ups were legit all the way until the end, that my chin was always over the bar, leaving no room for doubt. I'm proud that I uphold those standards for myself. I definitely give credit to Zeb and Diso, whom were always on us from the early days back over 2 years ago about keeping good technique and not half-assing reps. Do it right or don't the waste the energy. Mechanics, consistency, intensity. It took up a year and half to finally bring the intensity into my WODs, and in some movements I'm still not there yet... Like my box jump. I still don't feel confident at 20" so I take it slow and make sure that I stand all the way up at the top. Do my times "suffer?" But I want to things properly first, there will always be time to ratchet it up...

I super love Crossfit. 

Oh, and being part of OnRamp, and at times having to demo movements for Zeb and Diso, I realize how far along I've come. I think I was demo'ing the back squat/OHS and rope climb, and as 14 pairs of eyes were on me and watching my technique, Diso commented to the group, "Guys, Assassin has been doing this a long time, you'll get there, too." 

It warmed my heart... and it makes me want to go after my goals more aggressively... This Crossfit shit really does work! 

Hip to it

Skill/Strength:
3 Power Cleans EMOTM (every minute on the minute) for 7 minutes

WOD:
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24"  20" box
15 Toes to bar  Knees to Elbows
12 Pull-ups

This was yucky. But I knew that coming into it. I used a 20" which is still pretty challenging for me. I would do the first 11-12 reps, then my hip flexor would just give out, and the last 7 jumps were very taxing on my body. They really gassed me.

I subbed Knees to Elbows. The pull ups were the easy part. Crazy. Thank god I didn't rip. 

I used 70#s for the power cleans. The last 2 minutes were tough. 

Why can't they all be like this?

Strength:
3-3-3-3 Power Clean

WOD:
21-15-9 reps for time of:
135 pound Clean
GHD sit-up

I can't find the picture of my time. I got 7:12 @ 65#s. I loved this WOD. It was hard and fast. I love WOD with powerlifting in it. My hip flexor was giving me problems, so for the last round I had to shorten my lever for the sit up. 

For the strength portion, I failed at 80#s, so 75# is PR. 

I need to listen vewy vewy carefully

"Santiago"

Seven Five rounds for time of:

35/20 8 lbs dumbbell hang squat clean, 18 12 reps

18 12 Pull ups

135/95 55 lb Power cleans, 10 reps

10 Handstand Push ups on the box

I tapped out after 3 rounds of work. My back was sayin' No, No, No! I think the catalyst was cleaning from the ground. I should have hang cleaned the weight. The DBs were very light. 

I'm glad that I listened to my body. 

Wrecked

Power clean 1-1-1-1-1-1-1 reps

55-65-75-80m-80-85m-85PR-90m

I've never done 1RM for Power Clean, so this is my baseline, but I do not for sure that I've never clean a bar over 80#, power nor squat, so I'd say that 85#s is a PR. My attempts at 90 where I failed I think is due to me being tired, not cause I'm not strong or fast enough to successfully complete the lift. So 90 is completely in my sights. 

Went LAXCF and continue practicing cleans. Dan wanted to record me to doing it and here it is:

I initially was doing power cleans, but I think as I get into the higher weights I need to do it as a squat clean. This was 83#s. I like it. I'm sure I could drop under the bar faster, but I'm happy over all. I felt my explosion in my jump shrug was powerful and I'm getting the bar pretty high, it's just swing my elbows around and dropping into that squat. 

I really want to record myself more so I can work on tweaking my technique. 

Soooooo tired. My body is super sore and probably is dying for sleep so it can heal.