I got fat pinched today. It was gross. I didn’t like it. But nice to have a baseline as to where I’m at.
Before I got pinched as assessed (Jarrod was doing some OPT assessments) I did today’s workout.
Clean + Jerk – work to a heavy single (20 min cap)
Clean + Jerk / Burpee Ladder- 7min
2 Clean + Jerks @ 95
Really trying to focus on HIP CONTACT. I have some nice bruises to show for it (although, they are a bit too low on my legs, which means I’m pulling too soon??) Started light-ish 3 @ 45, 3 @ 65, 2 @ 95, 115f on clean (got really in my head before I did the lift), 115, 125, 130, 140f, 135 (PR by 5#!) – clean was really messy on the 140, so I kind of deserved to fail that rep – but I wanted to see if I could at least get 135 as that was a PR (time was running out). First attempt, I got it. I certainly didn’t use my hips enough on the clean – but I used them more than I usually do and it’s kind of amazing how fast the bar gets up on your shoulders when you use your hips. The jerk was like a push press – but it was relatively easy to get the bar up above my head. I “split push pressed” it – I think. Definitely excited to work on form a bit more and see what happens.
Onto the clean and jerk burpee ladder. I was paired with Kendyl. I counted for her and she for me. She was all “Ugh, I’m hoping to just get past 6…she crushed it with 8+12. She’s a great motivator. Did no push-up burpees – as push-up burpees didn’t feel great on the shoulder. Jarrod warned us that 2, 4, 6 were going to be easy – and once we hit 8 things might start to fall apart if we didn’t pace ourselves. My goal was to just keep moving and if I had to take a break, no too long of one. Ended up doing 8+8. Gave me a bit of confidence, as that’s 28 C&J with burpees in between and it was under 7 minutes. I just want to do under the time cap for Grace on Friday. My legs really started getting tired more than anything on this workout (and my internal engine).
Had some plans Sunday morning and didn’t make it to the gym (yesterday was a rest day).
Jarrod posted that he was going to be at the gym from 6-7 and was nice enough to open it up for people in case they wanted to get a workout in. Super stoked. Got in there and worked on hip contact on my cleans, as I am definitely not consistently using my hips enough on cleans. Went up to 65 and practiced cycling through some clean and jerks because I have a hard time with the transition and want to work on that for Grace on Friday. Still needs work. I’m a bit frantic on the transition. My goal is to finish under the 10 minute time cap 🙂
Then I did my pull-up homework. Here is where I’m definitely seeing results. I did 3 x ME blue-band pull-ups with :04 negatives and 2:00 rest in between. I did 3, 3, 2. First time I’ve been able to do three of them in a row with the blue band (yay! progress!). Next were 5×10 wide grip ring rows – I focused on keeping my shoulder blades down. Then, in another place I am seeing progress – I did 3 x 15 dumb bell curls and was able to do all 15 reps UB with 15#. Progress is good.
After, I watched Jarrod do some Leif – Thrusters.
Today, John coached the class. Usually Saturday classes are a metcon WoD – you basically come in, very little thought is involved and just plow through the WoD. Today, the WoD was a strength WoD. Last week, I posted about rest days and how Susie reminded me that the body needs rest in order for it to recover and for you to get stronger. I think it paid off!
The WoD was simple: 1RM clean and jerk
I have never down the clean and jerk for 1RM. The only time I did jerks was in college…(heh, see what I did there?). Anyway, the only times I’ve done them in Craic were for quality and also with Jarrod – working on technique. The highest wait that I’ve done a jerk is 75#, so I don’t really consider that a PR. I was really nervous for some reason, but John is a really good lifter and Jarrod armed me with some good technique training. I really, really, really wanted a clean PR today. I started out at 75# to get the body warmed up. It was no problem. Not knowing what I could lift overhead, I thought I would build slowly – so I went 85#, 95#, 100#, 105#, 110# and then to my personal record so far, 115#. 115# was a messy clean, but I managed to get it up and the jerk was no problem at all. So I decided to go for it. I at least wanted to see if I could clean 120#. I DID IT! Yay! The jerk was a bit of a hot mess, but I’ll take it! I still have trouble having fast elbows and letting go of the bar as I’m pushing my elbows through on the clean. That’s where I fall apart every time. I then did three attempts at 125#, but failed to clean it each time.
But it was a PR today for the books at 120#. Yippee!
I am WIPED. I really considered not going to today’s workout – my back is tight from the deadlifts yesterday. So I slept through the 8:00 am class and ended up showing up to the 9:00 am.
Coach Power’s Saturday workouts (Mike Power, yep, that is his real name) are usually brutal. In late May, we did one called “Me and My Buddy.” I got excited when I read the title of the workout because I thought it was a team workout. Turns out, our “buddy” was a med ball. You can find the actual workout here.
Today’s workout was no exception. I was not looking forward to it, but after my cherry picking earlier this week – I had to show up and do the WoD.
It was three rounds for time.
10 clean and jerks (55#)
20 wall balls (13#)
200m farmer’s carry (26# kettle bells)
HOLY SHIT. This workout totally kicked my ass. I thought that the wall balls would be the worst. The farmer’s carry ended up being insanely hard, physically and mentally. It killed my forearms. Rita, one of the people in my classes really pushed me on the carry. She pushed me to run / walk fast (which makes for less time carrying the kettle bells) and it really helped me. Especially the last round. My goal was to finish in less than 20 minutes and without the extra push, I wouldn’t have. There is definitely a power in the community / team feel at CF. Always makes you want to do better. I just squeaked in with a time of 19:51.
Tomorrow is a double session for me. Rita is teaching a kettle bells class on Sunday and then I’m going to do my private session with Jarrod. Monday will be a rest day for sure.