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.
A. Hang Clean + Jerk from above the knee – work to a Max
B. Drop to 85% and do 12 singles
30min cap on the above for A+B
Decided to not question things and go for a heavier weight today. Wasn’t sure how heavy I was going to get – but was going to stop if it hurt or I felt like I was greatly sacrificing form (it’s not worth getting re-injured). We did a different hang clean than normal. We slowly lifted the bar to above the knee, paused and then cleaned from there. Jarrod kept on telling me to use my hips more and fall into a squat when I catch the bar. I was catching the bar way back. But the pull itself felt good and didn’t irritate my bicep. The jerk part was actually SO MUCH easier than the clean. I was confident once I got the bar up to the rack position, I could do the jerk, Went 75, 95, 105, 110, 115, 120, 125, 130(f on clean). Really happy with 125 – it’s about 10# from my PR for clean and jerk. Really need to work on that hip action. It’s nice to see some progress and throw some weights over my head again. The 130 didn’t even get past my hips. Hmmm. I wonder why.
I did 106 for part B. They were relatively easy. Then I went and did 65# for the push press and ring rows. Final time was 5:00 flat. Despite Jarrod’s directions to not hyper extend our back, I did that a couple of times. Need to work on keeping my core tight during those.
Then did some supplemental work to get strong for the pull-up situation. Did three sets of 10 wide grip ring rows and then did some bicep sets. Jarrod yelled at me to try using the barbell – and Nicole gave me some tips on how to do barbell bi-cep curls. Even with the 15# bar – it was tough! Will be doing those moving forward. She was a good coach. Although I’m not sure I’ll make the sounds she suggested when I bring the barbell up (sometime, I’ll get it on video…)
Three days in a row at the 6:30AM. While I’m getting back into the groove of going to bed early – I still ask a ton of questions and worry a lot in class lately. It had subsided – but after taking the last couple of months not going consistently and/or training solo – I feel a little anxious in class and a little like I forgot what I need to do. But I know that will eventually pass.
Clean Skill Work
A. Rear Foot Elevated Split Squat 5x 8-10 each leg
B. Front Squat – taken from the floor (5×5)
Clean skill work was great. Jarrod wants me to slow down a bit because I am jumping too much and trying to get under the bar too quickly. Overall they felt good.
Then onto the rear foot elevated split squats. These suck ass with my left leg. You’re supposed to just let your leg that sits on the bench just do that…sit on the bench. However, my left leg is week – as is my right ankle and I found that I was using my non-load-bearing foot propel myself up. Blech. I started at 13# in each hand and then went 15, 20, 22.5 x 8, 22.5×6. Need to work on these mother effers.
Then it was onto the front squat. I was worried about my bicep hurting on the cleans, so I opted to start at a low weight (95#) and it went up and I fell into the squat clean pretty easy and without pain. Squats were cake – too easy. I went over the Jarrod to explain that I couldn’t possibly do the clean heavier than that and what to do. He told me to try and if not, go off the rack. I walked away, concerned. Then I just did it went ahead and did it. I haven’t cleaned anything heavier than 100# in months – but decided to go for it. If I felt pain, I would stop. Tried to get out of my own head. 105, 115, 120, 125. I was a bit worried about 125, but picked it up and it was like a feather. I was in the squat position, bar in the front rack, and my hands just let go of the bar. Did my squats and was good to go. Wanted to test my clean after the workout – but decided to be smart about it and not push it.
I’m not going to lie. I am tired of getting my hopes up that I’m getting better and then get injured again. But I think that I am being overly cautious – which is making me doubt myself in workouts and ask questions that are ultimately unnecessary. I need to have confidence in myself and push myself a little bit further than I am. I know the difference between pain because I’m pushing myself and getting stronger and pain as in “that doesn’t feel right and I should stop.” I need to remember that I know this difference and have confidence as I go into workouts.
This post from Again Faster really resonated with me today. It’s an older post from 2006, but it’s definitely something that I try to follow as I’m doing this crazy Crossfit thing.
Progress – Again Faster