Clean & Jerk

Tuesday, May 12;

Today's movement was the clean and jerk. The workout was a little different, but I really liked it. I think I could successfully pull a heavier weight because the reps are so low.

WOD:
Clean & Jerk
Complete each movement 2 times in a minute for 15 minutes.
Each time you miss an attempt or fail to complete move you must do 5 burpees.

30 Clean & Jerks
1 failed attempt = 5 burpees

Lacking Some Inspiration

Monday, May 11;

I need to do some workout blogging catching up. There's nothing special here I just wanted to write my numbers down.

WOD:
5, 5, 5, 5, 5
Backsquats

Max: 125lbs

The backsquat is still unbelievably painful for me. It's frustrating because it's not my leg strength that stops me, it's the feeling of the bar jammed up against my left shoulder blade. My shoulder flexibility doesn't allow me to support the bar on my left side. This forces me to push the bar hard up against my blade. It actually leaves a bruise on my back. The pain prevents me from actually concentrating on getting a deep squat. A little frustrating, but I'm making progress.

WOD II:
120 pushups for time
go to failure, then run 200 meters
Time: 17:48

I couldn't believe that I did this many pushups... from my feet. OUCH!

A Little Bit of Chaos

Saturday, May 9;

There's always a little extra "crazy" saved for weekend workouts. A few more bodies in the room. A Keturah led group warmup. A little more sweat... okay a lot more sweat. Some ridiculous workout. Love it! Saturday looked like this...

WOD:

5 rounds for time

6 push press or jerk (75lb)

9 c2b pullups

12 calorie row

~200 meter run

Time: 24:29

Happy with the time here, but I could have gone heavier. The pullups really slowed me down especially after Thursday's workout. Yikes. Coffee afterwards.. and then this was my night. Questions...

The Captain: a Monumental Reunion

Thursday, May 7:

I had no idea I'd get to reunite with my favorite Captain today. What a glorious moment it was too. This workout was a testament to the magic of CFOT. Let me explain to you what I'm talking about. The truth is in the numbers. Here we go...

Take a look at my score from the first time I did "The Captain" back in September of 2008. This was a pre-surgery workout.

The workout looks like this:
AMRAP in 3 minutes then rest for a minute.. do this for 5 rounds
3 squat power cleans (85lbs)
6 pushups
9 air squats

Back then I totaled a respectable 15 rounds. I was also doing this workout alone, but I was showing off for at the Crossfit affiliate in Florida. I have to represent when I'm on the road. Apparently, I wasn't representing enough.

My score from this morning (post surgery, weight as RX, but I did do knee pushups after the first round) was freaking 20.33 rounds. That means that I did 5 more sets of this workout this morning. I remember doing this workout in Florida, and I was busting ass. This morning, I had my favorite Crossfitters pushing me on. Grace was up front throwing around crazy weight. Blain was blazing out of the corner of my eye and Steckbeck was matching me rep for rep. It was killer! What an improvement, especially after taking time off for recovery.

This one made me smile!

A Little Friendly Competition

Wednesday, May 6;

I was back in action after taking a day off from the gym. My shoulder was feeling a little worn down after Monday. It was NOT feeling run down this morning!

My favorite thing about today's workout was not actually the workout, but it was my roommates reaction to my totals. My roommate works out in the 9:30am class, so she gets to see my tallies and try to beat them (the advantage of going to a later class).

I ran home for lunch today, and she asked me, "did you actually do the workout."

I said, "yes."

She said, "Darn."

It seems that I have gotten enough strength back to surpass her score. She said that not only did I do more than she did, but I also did it at a heavier weight. Here's to getting stronger and a little friendly competition among roommates!

WOD:
5 rounds
max rep strict press - 65lb
max rep chest to bar pullups

10 sp/7 ctb PU
10 sp/7 ctb PU
10 sp/9 ctb PU
10 sp/5 ctb PU
10 sp/7 ctb PU

Total: 50 strict press / 35 chest to bar pullups

WOD II:
5 rounds w/ 45lb barbell
7 reps hamstring deadlift
7 reps elbow whips
7 reps Thrusters

cooldown:
1 mile run w/ Gar!

Hang Power Squat Cleans

Monday, May 4;

Today we worked heavy with Hang Power Squat Cleans. Cleans are my move. I love these things. The short, quick movement that gets you right under the bar and then a serious front squat. The trick is catching the bar in an upright position and using the bounce out of the bottom to push your way up.

I thought I had done pretty well. 105 at 1 rep. Then I went back through my records (my old blog posts) and found my pre surgery record for the squat clean. I landed a 118lb one in November (which would have been righ tbefore my surgery). Yikes, I knew I was a bruser, but I didn't realize I was that much of a bruser. Also, I'm a little shocked at the strength that I still have to gain. 105 felt heavy and 110 felt impossible.

We've come a long way, but there's still plenty of room for improvement.

WOD:
1, 1, 1, 1, 1
65, 75, 85, 95, 105

WOD II:
AMRAP in 12 minutes
5 pushups
10 jumping lunges
5 Chest to bar pullups
Total: 5 (shoulder was bothering me)

First Friday Fallout & an Ode to Torn Callouses

Friday, May 1;

There's nothing like torn callouses.

They are equally a blessing and a curse.

A sign of hard work and perserverance.

But they hurt like crap and look like hell.

They're sneaky little suckers too.

They never hurt right off the bat.

So, when you're in the gym you're happy to show them off.

Maybe take a picture or two, tape them up and keep going.

But wait until the first drop of water hits them.

A five minute shower of hand burning fury.

The shampooing sucks and forget the face wash.

God help you if you have dry skin.

Using lotion is like dipping your hands in hot wax.

Everyday activites turn into excrutiating endeavors.

An aggressive driver grabs the steering wheel with fingertips.

A speedy typist turns into a hunt and pecker.

A strong hand shake melts into a hollow low five.

And holding hands requires a glove and an STD talk.

Are the fleshy tears worth it? Totally.

The pride of flashing those suckers to your co-workers.

The horror on the face of your in-laws.

The fear in your fellow crossfitters eyes.

Get a pullup bar, some tape and keep kipping!

It's first Friday, which is quickly becoming my favorite day of the month. We pick our own hero or named workout. Last month was Michael. This month I took on Jackie. She's sneaky, but totally great. I'd do it again.

WOD:

1,000 meter row

50 Thrusters (35lb)

30 Pullups

Total: 10:00

This is about a minute slower than I had plan. The raw flesh on my hands and aching back kept me from banging out the pullups quickly. I had also hoped to do the Thrusters without stopping. That didn't quite happen either. Next time I'll get between 8:30-9:00.