Day 121: 1 RM Clean; Benchmark WOD: CF Open 13.4
 |
| Monday; January 27th, 2014 - the Wall @ ROCK JUNGLE |
Warm-Up:
500 meter ROW
3 Rounds of:
- 10 FROG SQUATS
- 10 PUSH PRESS with Bar
- 10 SIT-UPS
- 12 meter INCH WORMS
- 12 meter CRAB WALK (keep butt up)
- 25 meter BEAR CRAWL
SKILL:
A) 1 RM CLEAN or
3 RM POWER CLEAN
B) TABATA Hollow Rock (20 second hold; 10 second rest) x 8
WOD: 'CF Open 13.4'
7 Minute AMRAP
- 3 Clean & Jerk (Men: 135 lb / Women: 95 lb)
- 3 Toe 2 Bar
- 6 Clean & Jerk
- 6 Toe 2 Bar
- 9 Clean & Jerk
- 9 Toe 2 Bar
- 12 Clean & Jerk
- 12 Toe 2 Bar
*Scale: If you cannot do TOE 2 Bar; you can do Knee to Elbow instead.
Today Coach: Jodaye
My Thoughts:
Warm-Up; I love my rowing; and I love sweating... 3 rounds later; the down pour begins. of course, I've been away for a week dealing with my flu. No, it wasn't H1N1. But I certainly feel run-down. But; I'm here and I'm giving everything I got.
SKILL; worked with a partner, Mike L who tends to push me on the weights. It's good for me. Managed to get my 1 RM Clean to 155 lbs. An observation from Leanne as she had mention that I'm not doing my Clean effectively. Jodaye, caught me mid-stream and corrected me. I'm seem to be having issues with NOT using my Hip to drive things. Hmm, seems to be a common comment in the past few weeks that involves anything with the HIP movement. I'll skip the jokes that would follow this as I've already heard the smart ass comments from Leanne. /sigh More practice, time to "think" thru the process.
TABATA Hollow Rock; only 20 seconds hold follow by 10 second rest. Bloody hell; at the 5th set, I'm ready to die. It's one of the many ways to work on your core.
WOD; 7 minute AMRAP; what's 7 minutes of your life? Tonight's benchmark WOD was last years, Crossfit Open 13.4.
Used 95 lbs and managed to almost finish my 12th Clean & Jerk (only 11 Clean & Jerks). I was busy sucking air and again; something as an observation from Leanne was that I wasn't efficiently doing the Clean. There shouldn't have been an issue to clean 95 lbs and be tired. I had no issues with the 95 lbs over the head. Obviously, I will have to review my entire CLEAN process. Technique. I'll pester one of the coaches before or after next class. I had to modify my T2B and opt for K2E. Not quite there yet on that part.
Misc: tonight, we practice a few different things. Emma and Leanne sticking around after class, after everyone had left. Handstands, Head Stands, and Leanne worked on her Hand Stand Push-Ups; she was trying to do 10, but did 9 instead. Still a great feat for her! We all have come a long way!
It was something that Jodaye had mention this evening, when she was giving a pep talk about why one should sign up for the Crossfit Open. I'm not going to mention name(s) who was on the Fence here. As I know she'll kick my ass for mention her on my blog!!! I have already signed up last week and am eager to give it a whirl. I have mixed feelings, at the same time excited and some anxiety. Jodaye had mention that at some point, you will find that you can overcome your barriers and surprise yourself on completing a task/weight/obsticle when people are cheering you on.
With that thought, I decided to try a PULL-UP (STRICT) without any bands. I kinda suprised myself this evening. Almost, is the key word that I was able to pull myself up and *almost* got my chin over the bar. I think I was dumbfounded by the event. And Leanne screaming at me, WTF!!! You almost did it! I tried again, and still couldn't get my chin over the bar. Shortly, Dan (coach and owner of the Rock Jungle) came by and suggested that I use a box and stand on it so that my chest is at the bar height and walk off the box; and resist the drop (think of it as doing an Negative). He suggested doing it only twice.
So guess what I'll be working on after each class? Yup, my Pull-Up. I want this bad, and soon enough I'll be able to do a PULL-UP!! Can't wait til that day comes!!!
Practice, practice, practice.... the end results will put a smile on my face.....
..tackling one WOD at a time!!!
500 meter ROW
3 Rounds of:
- 10 FROG SQUATS
- 10 PUSH PRESS with Bar
- 10 SIT-UPS
- 12 meter INCH WORMS
- 12 meter CRAB WALK (keep butt up)
- 25 meter BEAR CRAWL
SKILL:
A) 1 RM CLEAN or
3 RM POWER CLEAN
B) TABATA Hollow Rock (20 second hold; 10 second rest) x 8
WOD: 'CF Open 13.4'
7 Minute AMRAP
- 3 Clean & Jerk (Men: 135 lb / Women: 95 lb)
- 3 Toe 2 Bar
- 6 Clean & Jerk
- 6 Toe 2 Bar
- 9 Clean & Jerk
- 9 Toe 2 Bar
- 12 Clean & Jerk
- 12 Toe 2 Bar
*Scale: If you cannot do TOE 2 Bar; you can do Knee to Elbow instead.
Today Coach: Jodaye
My Thoughts:
Warm-Up; I love my rowing; and I love sweating... 3 rounds later; the down pour begins. of course, I've been away for a week dealing with my flu. No, it wasn't H1N1. But I certainly feel run-down. But; I'm here and I'm giving everything I got.
SKILL; worked with a partner, Mike L who tends to push me on the weights. It's good for me. Managed to get my 1 RM Clean to 155 lbs. An observation from Leanne as she had mention that I'm not doing my Clean effectively. Jodaye, caught me mid-stream and corrected me. I'm seem to be having issues with NOT using my Hip to drive things. Hmm, seems to be a common comment in the past few weeks that involves anything with the HIP movement. I'll skip the jokes that would follow this as I've already heard the smart ass comments from Leanne. /sigh More practice, time to "think" thru the process.
TABATA Hollow Rock; only 20 seconds hold follow by 10 second rest. Bloody hell; at the 5th set, I'm ready to die. It's one of the many ways to work on your core.
WOD; 7 minute AMRAP; what's 7 minutes of your life? Tonight's benchmark WOD was last years, Crossfit Open 13.4.
Used 95 lbs and managed to almost finish my 12th Clean & Jerk (only 11 Clean & Jerks). I was busy sucking air and again; something as an observation from Leanne was that I wasn't efficiently doing the Clean. There shouldn't have been an issue to clean 95 lbs and be tired. I had no issues with the 95 lbs over the head. Obviously, I will have to review my entire CLEAN process. Technique. I'll pester one of the coaches before or after next class. I had to modify my T2B and opt for K2E. Not quite there yet on that part.
 |
| WOD Results @ 8PM: Name, Weight, Reps |
Misc: tonight, we practice a few different things. Emma and Leanne sticking around after class, after everyone had left. Handstands, Head Stands, and Leanne worked on her Hand Stand Push-Ups; she was trying to do 10, but did 9 instead. Still a great feat for her! We all have come a long way!
It was something that Jodaye had mention this evening, when she was giving a pep talk about why one should sign up for the Crossfit Open. I'm not going to mention name(s) who was on the Fence here. As I know she'll kick my ass for mention her on my blog!!! I have already signed up last week and am eager to give it a whirl. I have mixed feelings, at the same time excited and some anxiety. Jodaye had mention that at some point, you will find that you can overcome your barriers and surprise yourself on completing a task/weight/obsticle when people are cheering you on.
With that thought, I decided to try a PULL-UP (STRICT) without any bands. I kinda suprised myself this evening. Almost, is the key word that I was able to pull myself up and *almost* got my chin over the bar. I think I was dumbfounded by the event. And Leanne screaming at me, WTF!!! You almost did it! I tried again, and still couldn't get my chin over the bar. Shortly, Dan (coach and owner of the Rock Jungle) came by and suggested that I use a box and stand on it so that my chest is at the bar height and walk off the box; and resist the drop (think of it as doing an Negative). He suggested doing it only twice.
So guess what I'll be working on after each class? Yup, my Pull-Up. I want this bad, and soon enough I'll be able to do a PULL-UP!! Can't wait til that day comes!!!
Practice, practice, practice.... the end results will put a smile on my face.....
..tackling one WOD at a time!!!
Comments
Post a Comment