I Ain’t Got Squat…

So Front Squats today…hurting. I think this had a lot to do with yesterday’s demolition job, but part of it is I just suck at Front Squats.

Front Squats
3-3-3-3-3-3
185-225-235-(235×2)-(235×1)-205

Considering my last PR was 3×215 on 13 Jun 08, then I guess this isn’t too bad, but I just felt weak on this. I feel like I wasn’t sending the hips back, but was just going straight down and up. Part of this was on purpose as I was not using a Dynamax Ball, but was trying to get to deep clean depth.

Ouch!!

Jen Conlin came up with this WOD – they should call it “Brian’s Ex-Girlfriends” because if you got them all in a room and asked them to come up with a WOD that would crush me, this is what they would come up with.

Four rounds for time
20 Tuck Jumps
20 push-ups
20 squats
20 pull-ups
20 burpees
20 lunges
Post time to comments

29:11 as Rx’d

Messing with the Butterfly

So after watching “Rhabdo” crank out a 2:08 Fran at Crossfit Montclair, I wanted to give the butterfly/Canadian kip a go.  I’ve been working it into my warmups and felt fairly confident I could get a good amount of reps with the butterfly before having to switch back to the traditional kip.

Josh
21 Overhead Squats, 95 lbs
42 Pullups
15 Overhead Squats, 95 lbs
30 Pullups
9 Overhead Squats, 95 lbs
18 Pullups
Time: 9:52 (mod)

Notes: I totally gassed during the second set of pullups. I was feeling good and moving at a pretty good clip. I finished the first set of OHS and Pullups in 3:23, then did the set of 15 OHS in a set of 8 and 7. But I got back on the bar for the pullups, did a set of 6 and 5, then gassed. I did another 6 with the traditional kip, but got a bad tear on the hand and was HURTING! So just did jumping to for the rest of the 2nd set and for the 3rd. The lungs were burning. I haven’t had that much of a profound C.R. response to a WOD in a while. For me it indicated that while the butterfly is much faster, you are still doing just as much work.

Thanks for coming by Chef!

So Chef aka Dave Wallach came by today to help out with teaching our WOD today, which was:

Deadlift 5×5

Chef has a world of knowledge about the deadlift having trained for years and also been a competitive weightlifter.  So he ran the 6 pm and 7 pm classes, and I jumped in on the latter.

5×225
5×315
5×335
5×345
5×345

This is a 30 lbs PR from a week ago, so cannot thank Chef enough for the training cues.

Monday 081020

Did the Crossfit.com WOD for today – all things that shouldn’t bother my elbow too much.

Max Rounds in 20 min of:
5 Thrusters, 95 lbs
7 Hang Power Cleans, 95 lbs
10 Sumo Deadlift Highpull, 95 lbs

Rounds: 9

Notes: The SDHP killed me, everything else felt pretty good.