The personal site for ME!
1.) Every 1 minute for 8 minutes: 1 x Power Clean
2.) Work up to a 1RM Front Squat
I haven’t lifted in forever so I’m stoked with that lift.
Conditioning:
TIME: 10:00
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than previous attempts.
1.) Clean & Jerk Bar Complex
10 x 1 rep @ 155 (1 rep every 2 min)
Felt good considering I haven’t been on the barbell in weeks. I’ll take it!
Repeat of this WOD from CC last year
1.) Every 1 minute for 8 minutes: 1 x Power Clean
2.) Work up to a 1RM Front Squat
Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.
This felt great and I could’ve done more if I had more time. Pretty happy with this lift.
Conditioning:
TIME: 8:15
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.
Back at it!
1. Conditioning
12 minute AMRAP
Result: 5 rounds even
I finished round 5 with 17″ on the clock. Back was shot so I didn’t try any more power cleans. Looking back I should have, but I was pretty toast there at the end.
Double unders were great today. Focused on an organized spine throughout and it felt much more effecient. Through 5 rounds I only missed two reps.
Power cleans felt heavier then I expected. Gassed me pretty good.
Overall I was pleased with my pacing though. I took rests, but didn’t blow it out and then totally crash :).
1.) Conditioning
5 Rounds:
Time: 11:40
Ouch. The burpees KILLED me big time. I was gassed big time – need to stick with the conditioning (and yea, the burpees).
2.) Strength
Back Squat: 10-10-10 across
205, 205, 205
These were tough. Pleased to hit 205 solidly on all 30 reps. I usually do this climbing and start out way too light, so this was the first one I really put some major stress into. Tunnel vision at the end of 10 :).
1.) Clean & Jerk Bar Complex
10 x 1 rep @ 165 (1 rep every 2 min)
This was a good weight. Midline was fatigued on the last three big time. My push-jerk is the weakest part of this. Also need to clean up the form (been too long since I did these).
2.) Front Squats
5-5-5 climbing
These felt way better then I expected. I started at 185 b/c my legs were so shot from the bar complex, but I powered through them. 205 felt solid and strong. 225 felt like I just squeaked in in with tolerable form :).
Pleased with these results.
1.) Bar Complex: Clean & Jerk
Work up to a heavy complex of:
Result: 155, 165, 175, 185
I’m pleased with the 185 peak for this. I could really feel my power suffer since I haven’t trained oly lifts in so long. The front squat part felt okay, but the pull didn’t.
2.) Conditioning
10 minute AMRAP
Start with 2 reps each and increase the reps by 2 every round (2, 4, 6, 8…)
Result: Completed the round of 12 reps + 3 reps OHS on the next round.
After time expired I continued to pound out the full 14 reps of the round I started before the buzzer unbroken.
I was gassed on this big time. I did all the OHS unbroken which I was pleased with. My shoulders were really fatigued after the heavy overhead work. The box jump overs really got my heart going and I had to take lots of breaks after those (tunnel vision).
Just starting to mix some CrossFit workouts back in with other Insanity stuff. I’m off track on everything today with a sick preschooler. Managed to get this one in today:
1.) Strength
Front Squats: 3-3-3-3-3
These were rough. Felt like I hadn’t done ANY squats in months (which I haven’t). Pleased to squeak out 3 @ 225 on my first day back though.
2.) Conditioning
12 min AMRAP
Result: 6 rounds
This felt pretty awful. I was gassed pretty quick, and my quads were dead on the burpees. The cleans felt okay.
This is a bar complex so each rep is right after the next.
Result: 195
Didn’t feel great on this. The power cleans didn’t feel super comfortable, and my jerk needs a lot of technique work. Please to get to 195 since 200 is my 1RM.
Work up to heavy 1 rep max. Pause 3 seconds at the bottom of each rep.
Result: 245
Pretty please with this considering that’s (as I remember anyway) also a 1 rep max.
2 minutes to complete:
Rest 1 minute
2 minutes to complete:
Rest 1 minute
2 minutes to complete:
Result: (per round)
Notes: This was fun. I tried to focus on doing good v-ups and supermans even though it was tempting to rush through it. My core was gassed after the first round. Pretty please with the number of front squats I was able to crank out with this core workout.
Have to workout at night this week, not my favorite (and it was pouring rain tonight).
1. Strength
Work up to 1 rep max: Power Clean + Squat Clean (2 rep complex)
2. Conditioning
4 Rounds for time:
TIME: 13:39
Stoked to do all the squats unbroken. This was a good WOD for me. Legs were toast by the end and the run degenerated into more of a shuffle, but stoked to get this all under my belt.
