Holy smokes!!! What a WOD! I love these chipper WODs, where once you do the whole set of reps for one movement, you’re finished with it. I also really liked the idea of increasing weights throughout the WOD. This was just all around really cool. I greatly enjoyed it.
- Clean and Jerk 2-2-2-2: 95-95-95-95(-95 bonus!). These felt pretty damn great. The cleans were surprisingly easy, which is usually what I feel the most limited by. I am feeling pretty confident with my c&js lately.
WOD for Time: 14:56
- 30 Overhead Lunges: 35lbs, Rx.
- 20 Pull-ups: Level II.
- 10 Squat Snatches: 35lbs, Level I-ish (Level II weight was 55lbs..that just wasn’t happening.)
- Run 600m: Rx.
- 10 Jerks: 75lbs, Level II.
- 20 Hang Power Cleans: 75lbs, Level II.
- 30 Wallballs: 8lbs to 10′, Level II.
Alllllllmost true Level II. If the snatches had been power snatches, I could have easily done 55lbs. But I’m just not in practice enough to do the technical element of the squat snatch. It’s crazy though. I really could feel my strength on this WOD. Things I thought were going to suck (ahem, lunges, jerks) weren’t bad at all. I also got a set of 7 pullups in, which is maybe a PR? I’m not sure. Anyway, I felt strong and awesome and fast during this WOD (minus the running) and yeah. I love today’s box day.
So behind! First of 3 catch-up WOD posts!
- Deadlifts 5-5-5-5-5-5 (45%x2-75%-85%-90%x2 of 1RM): 65-65-105-125-135-145-145. These felt pretty good. I wasn’t sure how I’d be doing Crossfit Carteret’s more upright positioning for the set up, since previously I could barely get 135lbs off the ground once. I did much better today.
- Strict Pull-ups 8-8-8: assisted. These longer sets made me realize how unbalanced my back is now from the injury. Wompwomp.
WOD for Time: 5:17
7 Rounds of:
- 3-Position Squat Snatch Complex: 35lbs.
- From Hang
- From Knee
- From Floor
I kept this super light, since I haven’t worked squat snatch in months, since before my injury even. I didn’t realize that we could increase weight between rounds if we wanted to, or else I probably would have gone up to 45 after the first few rounds, once I was warmed up. I’m definitely a little uncomfortable pulling from the floor, so that’s definitely something to work on. I need to start hitting snatch days at PCF so I can work on that. It’s definitely a weakness!
I’m feeling a little worn out today. After the CFT Saturday, white water rafting all day Sunday, and dance class Monday, I’m feeling a little more gassed than usual. I was able to use my wrist wraps for the first time doing snatches and they helped a great deal. I’m going to try to write a post about my favorite Crossfit accessories pretty soon. I’m excited about that one!
EMOTM for 10 Minutes of:
- 1 Snatch: 45lbs. These were all over the place. My elbow was sore so I dropped down a little more than I wanted to, in order to get good speed under the bar and catch it in a full squat without too much soreness.
- 1 Hang Power Snatch: 45lbs. The suggested move was a hang squat snatch, but since I couldn’t get the regular squat snatches consistent I decided to just hang power snatch. These felt awesome, actually.
- 1 Strict Pull-up: thin band for assistance. I started out doing one strict pull-up and two ring dips, each with one thin band for assistance, but since my elbow was feeling rough, I stuck just to the pull-ups after round 5.
WOD for Reps: 85
3 Rounds of:
- 1 Minute Ground-to-Overhead: 45lbs, Level II. Started out power snatching, quickly moved to clean and jerks.
- 1 Minute Rest: Rx.
- 1 Minute Row for Calories: Rx. Set to 8 on the resistance level for rounds 1&2, 90% for round 3.
- 1 Minute Rest: Rx, this joke will never get old, sorry guys!
For the GTO, my breakdown went 14-11-11. The 14 in the first round came from starting with power snatches, which are much more time-efficient than power cleans & jerks. Then nice and constant through the last two rounds. For rowing I went 17-16-16. I’m not sure how I managed 17 cals in the first round, but that was pretty awesome. That totaled 85. Pretty happy with that. I was exhausted and sore directly following this workout, and came home and collapsed on the couch for a few minutes before getting some lunch in me. This was a sneaky day!
Since I’m pretty swamped with schoolwork this week, and damn tired, I might take tomorrow off. It all depends on how much work I can get done tomorrow morning before class!
Today was great, but I’m exhausted. Hopefully I’ll get a good night of sleep tonight and not die during tomorrow’s WOD!
EMOTM for 10 Minutes
- 2 Squat Snatch: 45lbs. Really worked on the shrug at the top of the pull, and speed getting under the bar. I tweaked my elbow weirdly at the 5th round, so that impacted me a bit, but overall they felt pretty good.
- 2 Handstand Negatives: to 2 ABMATs. I’ve been working on these for my press, and they felt pretty good today. At round 5 when I tweaked my elbow I dropped down to 1 per round.
WOD for Time: 8:30 Rx
This was awesome. The last time I did “Annie” was on June 21st, and when I had just gotten the hang of double-unders. My last time was 12:09. I bested that by over 3 and a half minutes today!!! So great. My double-unders were on point, and my sit-ups went as fast as I possibly could. I know I slowed down in the 40 and 30 rounds, but then picked up speed again in the 20 and 10. I’d like to get this down to 7 minutes.
Nothing else very exciting to share today! Lamesauce!