Submitted by benjamin on Wed, 2013-08-28 19:14
COMPLEXClean, Front Squat, Front Squat, Push Jerk, Split Jerk
RUSHMORE3RFT200m Run8 Power Cleans 135/95 (L1: 115/75, L2: 95/55)8 Two Hands Kettlebell or Dumbbell Push Press
Complex: 95#; made it almost all the way thru 100#, but couldn't complete the Split jerk. My goal was 100 today, so this is a partial win.
WOD: 6:33, 65# and 20#KBs. I had so much fun chasing Colleen this entire workout!!!
...and now on to bacon
Stayed up too late to come in at 6 am and have good sleep. During 7 am open gym, did the complex: 45, 55, 65, 75, 80.
Complex: up to 80# - ugly jerks; last week felt so much better at this
WOD 6:32; 65# and 15# - if available, I would have used 20# for this ... the sprints were fun chasing after SuMing - I never knew how close Lala was!
Mile test last night: I used the surprise timed mile back in April as my base, so 7:32 ... while I've hit around there during a few spot checks this summer, I was still apprehensive about 7:17, but I did hit 7:19 on Sunday so there was a chance... never really ran on a track so had no idea how to work that and my first split was 1:31 ... I hit around 1:48 on the next three rounds which finished me at 6:57.31 - shocked, but psyched ... magic GPS watch output
Damn Colleen! Congrats on that significant PR. That's fantastic!
Welcome to the "under 7 min mile" club for 400 races. :) Well done!
Now I have to add you the group of people who I identify by how fast they run away from me during workouts! :-)
Way to go!!!
In case you missed it -- Lisa is doing 3 different types of mobility in this pic. Efficiency!
That's how we roll?
Glad I knocked that out, looking forward to some rest.
Complex to 155#. Had an attempt there and failed due to smacking my chin with the bar (double-chin face is a must), so I tried the same weight again instead of going up. Push/split jerks are still the limiting factor here for me - dropping under the weight just doesn't happen like it should - need to get more comfortable with that so I can increase weight. Hitting myself in the face is not the preferred method for building comfort...
Loved the "rabbits" this morning - Lala chasing Colleen, who was chasing Su Ming, who I was desperately trying to stay ahead of. Per Coach's advice, I hit the 200s at a sprint, which gassed me pretty fast. Finished in 6:20 @ 95#/30#.
Another big group today...we even had a couple of the 'traitors (*cough*Dana*cough*LaLa*cough*)' back!
Strength: Worked with Long - who makes everything look effortless! Worked up to 185#, I failed to lock out on the split jerk...but I need to work on poking my head through and exaggerating the lockout. But the cleans felt really good...now I just need to get stronger shoulders! :-)
WOD: Rx Cleans and 35# KB for push press, finished at 7:29. I have no idea how Nick, Colleen, LaLa, Long, and SuMing can run so fast during workouts. Humidity and asthma don't help, but still!
Great job all!
Coach B treated us to a musical treat this morning to start of the complex...nothing inspires the lifting of heacy weight like Carlie Rae Jepsen!
So, some weird guy in a suit and pink tie came into the box after class...who does that!?!?! *Cough*James F*cough*
That was my better looking and classier twin brother... he doesn't always do Crossfit, but when he does, he does XFH20. Stay fit my friends.
Complex - to 95#. Never imagined I'd go this high but I just kept trying to keep up with Lauren...except for her 100# attempt. I wasn't quite ready to try that
WOD - 8:02 - 65# clean and 15# DBs
Almost didn't roll out of bed this morning, but really glad I did. :-)
Complex: Worked with Marion which was awesome and got up to 63# for the last 2-3 rounds. Definitely the heaviest I've done any of those movements so far.
WOD: 7:42. 53# clean / 10# PP -- definitely need 15# next time if they are available. Wasn't ready for 20#!
Open gym work out: Tried to improve on power cleans. Made my way to last week's 185# PR without trouble. Total roadblock at 195. I was getting the bar up to my chest level but not getting under it. Very frustrating. Probably need to come down in weight and focus perfecting the form so I get more comfortable with the weight.
Wrapped it up with today's WOD: 7:10 RX (35#kbs).
and it was good to be back at 6AM!
Complex - worked with Colleen up to 80#. I'm not sure I've ever cleaned 85# and I got stuck there. For the WOD, I think I came in at 7:48, 60# cleans, 25# db.
I aggravated an old running injury a few days ago as I tried to ramp up mileage to do the BAA half marathon, which is a huge bummer. I don't think it's a bone issue, maybe hip flexor? What kind of doc does one see for this type of thing? If anyone has ideas, please let me know...firstname.lastname@example.org. Thanks!
And Lala, amazing job on the complex this AM!!
I was the one chasing Colleen. She's a fast little rabbit that one. I only pulled ahead once, but she came from behind yelling "go faster" and then left me in her dust. Congrats on the sub 7 mile. You're a badass. :D
Complex up to 165. Wod 75#, 35#kb, 6:24?
I threw a wish in the well don't ask me I'll never tell...<3
Enjoyed working out with Melissa again!
Clean complex to 98#
Wod 7:50 with 53#/15#
5K: 31:20. A little slower than my goal pace, but about 2min faster than the jingle bell run in December and first 5k with decent running form. Need to work on pacing better, the 2nd mile was rough.
Complex: 3 rounds with 63#. Failed 1 round with 68#
WOD: 8:32 (53# PC, 10# dumbbells for PP)
Ugh- that workout was much harder than it should have been. Hip flexor started bothering me in Complex. Not sure if it's good to stretch it or just let it rest.
Thanks to the awesome 6am crew for cheering me through the last 32 seconds.
Complex- got up to 78#, most of done for any of these movements! Overall all movements felt pretty good. Definitely feeling more confident with my clean.
WOD- 7:20, 53# PC, 15# PP
Nice job PM crew!
Complex: That was fun. Worked to 58#. Coach S's FS tips will make a big habit-changing difference going forward- thank you!
WOD: 6:36 And I lied on the WB (in a good way! Sorry, I get performance anx when I add up weight at the board!) Cleans were 53#, not 43#! Yeah! :) 15# DB ( which I may have recorded as 20#, now that I'm thinking of it- Oh dear, just ignore the WB!)
Thanks Kelly! Yeah, that's my problem with restorative too -- the classes are usually at like 8pm.
Complex: 185lbs (Failed 205 on the split jerk) - Nam and Jeff kept me motivated to try to keep pushing myself. As the weight got heavier had problems trying to get my hands in to the right positions for PP and PJ, Jeff showed me a handy trick to set my hands up. Unfortunately I'm going to need practice using this method.
Rushmore: 9:46 (RX, 35lbs) - Didn't do as well as I wanted on this one, but felt good none the less. Thanks to Stephen and Jeff for keeping me motivated and helping do the reps unbroken.