March 5, 2012

Crossfit321 for breakfast :)

3-5-12 WOD

A.
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP 85%

B.
Push Press 3-3-3

C.
5 min AMRAP:
10 pull-ups
10 ring dips

Rest exactly 3 minutes, and then . . .

D.
7 min AMRAP:
300 meter Row
30 Double-unders
10 Toes to bar

For my shoulder press I went: 115x5, 145x5, 175x1
Not sure if I didn't rest enough between sets, or if my shoulders were still shot from Friday - either way, this is far less than my usual 1RM (185#). Maybe I just need some more pressing work! Also just realizing my math was wrong - whoops.. I thought it had been 115x5, 135x5, 155x1 - but just realized I used 15# plates after the 35# plates... and re-did my math and found I was using 10# for my math.

Push press was done at 145, 145, 155.

For Met-Con 1 (C), I had the (so far) best performance of the day, getting through 4 rounds and 16 reps (10 pull-ups + 6 dips. For the pull-ups I used the fat bar, which I don't think is intended for pull-ups typically, but I want to work on my grip for DeadLifts, to eliminate that as my failure point for my 1RM. I was a little weary at first, as this was my first pull-up workout since I strained my bicep a week and a half ago (did I mention that?). But there were no worries needed, it held up just fine, and no pain several hours later.

For Met Con 2 (D) I didn't have quite the same success; being the only one doing double-unders (30) instead of 90 single unders. I was a little slow, as my double-unders were neither pretty nor efficient. I ended up only completing 1 round, and getting through about 24 double unders in the second round, where everyone else was just moving into the 3rd round. Granted, we also had lots of people scaling the TTB as well as the double unders. Either way, my performance was among the worst of the day so far.

Good news is, I just recently purchased my own speed rope, so hopefully I will be getting better there - maybe I should bring my own next time, as the one I was using was rather badly kinked up, and may have contributed somewhat.

Clean and Push Press

I actually did this one a week ago now, but hadn't posted it. In fact, I have a few make-up days to get on here.

This was done on 11/12 - the main site WOD was 1-1-1-1-1-1-1 clean and jerk. I haven't done the jerk before, and didn't feel comfortable with steel plates/no bumper plate and unsupervised - so I swapped for Clean and Push Press. I stopped doing push press after failure, but continued doing cleans up to 7 sets of 1 rep.

I warmed up with:
1000m row - 3:39
10 overhead squats - 45#
10 pull-ups
115# clean and press x 5

I then moved into the exercise. My previous PR on clean was 175 and 165 on the push press.

I started out nice and light - 135.

I took, including swapping the weights around 2 minutes rest between attempts. I did 155 next pretty easily and moved to 185. This went up, but it was a good struggle - PR by 10# and 20# for clean and push press respectively.

I then moved to 195 - clean was no problem - but when I got to the push press, I didn't quite make a full lockout before I felt a severe discomfort, somewhere between a pop and a pinch in my left shoulder. A week later, this is still causing my neck to be stiff - not exactly sure what happened, but it didn't feel good.

So after that, I opted to just do cleans (yeah, yeah - I maybe should have stopped). I pulled off 205 fairly easily, so I thought - getting nice and low with the full squat. Afterwards, I got a little over-zealous and attempted 220. This didn't make it to the rack position after 2 attempts. The first attempt barely got beyond a dead lift position before I brought it back down - it didn't feel like it was going up, so I stopped and went back down.

I probably should have given my self some rest, but instead, just adjusted my footing and grip and went back in for another go. This time I almost got it all the way through, but just couldn't get under it.

I dropped the weight to 210 and tried again - again maybe a little too quick - and I failed again.

So my PR for clean stands at 205 and my push press at 185. Good improvement!