Day 84: Mid-Week WOD 'GRACE'; More Back Squats


But it feels so good...



Wednesday; October 16, 2013 - the Wall - @ ROCK JUNGLE CROSSFIT


Warm-Up:

3 Rounds

-  100 Skips or
     30 Double Unders
-  10 Clean Pulls with Bar
-  10 Push Press
-  10 PVC Passes
-  10 Salutation Lunges (5/side)
-  10 Kettle Bell Swings


SKILL:

1.  BACK SQUAT     4  x  3

or   2.  PRESS
or   3.  DEAD LIFT

Following the order in the box (see above picture); you can only do DEADLIFT if you were here both Monday and Tuesday.  But if you missed the Monday Class, you have to do the BACK SQUAT.   See my previous posts for a detail explanation. 

Crossfit Math 101:
You take your 1 RM for the skill you did and then multiple it by 0.90.  Once you get this value, you multiple that value by 0.85.  The end result will be 85% of your 1RM for your first set.   Repeat each of the following sets at 90, 95, and 101.  The intention of the last set (fourth) at 101% is so you can PR (personal record).
Last week, the variable was 0.85 and you were doing 5 reps; this week it's 0.90 and you are doing 3 reps.

Example:   1 RM Back Squat = 100 lbs

  100 * 0.90 = 90   

    
  - Take the 90 * 0.85 = 76.5 (round up = 77)

So for Set 1, the value will be 77 lbs which you will do 3 reps.

Set 2, the value will be 82 lbs which you will do 3 reps
  (90 lbs * 0.90) =  81 (rounding up = 82; this is mainly due to the 1 pound plate)

Set 3, the value will be 86 lbs which you will do 3 reps
  (90 lbs * 0.95) = 85.5 (rounding up = 86)

Set 4, the value will be 92 lbs which you will do 3 reps.  This is weighted at 101%, so you can PR. 
  (90 lbs * 1.01) = 90.9 (rounding up = 92)


* Between SETS, do DIPS or PULL-UP;  4 x 4 (Essentially do 4 reps between each set)


WOD -  'GRACE':

5 Minute TIME CAP

-  30 Clean and Jerks  (Men - 135 Lbs / Women - 95 Lbs)


CASH OUT

-  4 Minute HANDSTAND HOLD

  OR

-  4 Minute HANDSTAND WALK



Today Coach:  Jodaye and Nicole; with Kylie


My Thoughts:

Warm-Up; another 3 rounds to get the body warmed up, in my case; breaking a sweat.  Went light with the Kettle Bell Swings @ 35 lbs.  It always feels good doing the PVC passes.

SKILL;  Disappointed again as I didn't get to do DEADLIFTs.   My schedule doesn't fit the way the programming.   The only way that I'll be able to do a 1 RM DEADLIFT is to A)  Come in on my own time (I've been thinking about this)  or B)  Come in Monday, Tuesday and Wednesday.   With all the bad luck I've had with overdoing it/injuries; I might just opt for A. and come in on the weekend. 

Interesting variable this week.  We moved to 0.90 from 0.85 of last week.   The 0.90 gaves us our 3 RM while last week 0.85 gave us our 5 reps.   See the Crossfit Math 101 above.

For example; my 1RM for BACK SQUAT is 205 lbs.   Based on the above math; my 3 RM is 184.5.  To make it easier to load the bar, since we have plates that are as low as 1 lb.  I rounded it accordingly.

So here are my weights (in lbs) used for S1, S2, S3, S4; where S = Set; each done 3 reps.     
157, 165, 175, 187

The intention of this is to make you stronger.   Yup, I certainly felt the weight.  I found myself concentrating on my form/technique and as my last set (S4); I really had to dig down deep to find that last bit of omph!

On top of the SKILL; we were to do either  DIPS  or PULL-UPS in between sets.   4 of each.  I opted to do Pull-Ups, and realize that I need to change my assist (lower the weight as it's starting to be too easy).  I'll do that the next time we do Pull-Ups.


WOD; one of the 'Girls', a benchmark WOD name, Grace
There is a 5 Minute Time Cap on this WOD, and we had to do 30 C&J (Clean and Jerks).  We can do Split Jerks if this was easier.  Jodaye suggested that we use a weight that would challenge us; but at the same time we can speed thru it.   I've opted to go with the weight that was Jodaye suggested for me; which was 85 lbs.  Once the bar was loaded; I gave it a few tries to make sure it wasn't too heavy and it would be challenging (That I definitely found out.)   I didn't finish my 30 C&J; only 22.   My five minutes came up before I could finish.   Another weakness that I need to work on.

WOD Results @ 8PM; Name, Weight, Reps, Time

After putting away our weights, and barbell; the coaches asked us to meet by the wall.   Our Cash-Out was to do either 4 MINUTES of  a)  HANDSTAND HOLD  or  b)  HANDSTAND WALK.

We can scale it accordingly.   I've still yet to master a Handstand HOLD against the wall.  4 Minutes doesn't seem like a lot of time; but when your inverted, your weight is on your shoulder and arms.   You get tired, and each attempt you do gets to be a bit more... taxing.   Last time I sweated this much was doing a Hot Yoga class.   I kept reminding myself that all in good time, I'll get stronger and will conquer this.   Until then, I'll just have to keep practicing.


... tackling one WOD at a time!!!

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