Got a nice clean and jerk session in today. Finally starting up on a program. And man I am so tired of the open. It was good to challenge myself and see how I measure up (quite average, apparently. And there’s nothing wrong with that.) But I’m excited for a summer of getting stronger.
Sometimes I just gotta appreciate how different I look from a few years ago when walking up a flight of stairs was difficult.
WOD
light snatch work, working up to my sticking point (72 lbs), then snatch balance at that weight.
Full body plyo push ups
5 w/ 45 lb plate
5 w/ 2 plates
3 w/ 3 plates
2 w/3 45 lb and a 25 lb
WOD
SWOD:
Power cleans
5-5-5-5-5 (65 lbs, 75, 85, 95, 105)
Metcon:
2 minutes max sit ups (63)
2 minutes max push ups (35)
400 m run (1:44)
2 minutes max pull ups (15 kipping)
2 minutes max air squats (73)
500 m row (2:08.5)
2 minute max jump rope (160 singles)
2 minute max burpees (25)
rested 2 minutes between each exercise.
WOD
Strength:
3x5 overhead press (65 lbs)
3x5 deadlift (160)
Snatch skill practise (3x22, 5x42, 5x52, 5x62)
Metcon:
5 rounds for time of
20 overhead walking lunges (25)
10 90 degree rotational box jumps each side (16 inches)
10 strict pull ups (banded)
WOD
Strength:
1x5 deadlift (140 lbs)
3x max chin up (7, 4, 3)
1RM clean and jerk (110 lbs)
Metcon:
10 minute AMRAP of
30 cleans (45 lbs)
30 cleans (75 lbs)
30 cleans (95 lbs)
max rep cleans (115 lbs)
Finished 66 reps. So all of 45 and 75, and 6 at 95. Then I was filled with happy chemicals and got some new crossfitting shoes.
WOD
Strength
5x3 snatch grip deadlift (115 lbs)
3 sets max chin ups (6, 5, 5)
WOD
3 minute AMRAP of
5 kettlebell swings (45 lbs)
30 singles
Rest 90 seconds
3 minute AMRAP of
5 sumo deadlift high pulls (45 lbs)
30 singles
Rest 90 seconds
3 minute AMRAP of
Singles
Finished with 5 + 5 KB swings, 5 rounds, and 238 singles
WOD
Find 1RM Shoulder Press (80 lbs)
then…
12 Minute AMRAP of:
4 Strict Chin-Ups
12 Front Squats (70 lbs)
15 V-Sits
Finished 4 rounds plus the chin ups and 10 front squats.
Afterwards I worked on bench press (Worked up to 5RM of 90) and snatch balance (65 lbs, sets of 5)
WOD
I went to the new gym again this morning and ended up in their on ramp class.
Strength:
OH press (55x5, 65x5, 70x5)
Then your standard elements workout of
200 m run
15-12-9
Air squats
push ups
ring rows
another 200 m
finished in 5:32
Then did 3 max rep slam balls for 1 minute (23, 24, 24)
Fun stuff.
Different gym, new PR.
Went to the other gym today. We did a strength workout first, then the general WOD.
Strength:
Back squat
133x3, 143x3, 153x3, 163x3, 173x3 (previous one rep max was 170!)
WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Slamballs (30 lbs)
Overhead walking lunges (30 lbs)
Finished in 13:32
This gym is awesome. The trainers came from the gym I currently go to, so I knew them all. They were really encouraging on the back squats (which I haven’t done in a while) and pushed me to do 5 pounds more than I would have. I like the idea of cycling through the different lifts every week, which is what they do. Plus, they start the workout on time, which is really awesome.
