Day 146: Benchmark CINDY and 1 RM PR

Monday; May 5th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY

LACROSS BALL
SCAPULAR CLEAN UP
1.5 Minute a SIDE

THEN

2 Rounds:
-  ROW 200 meter (FAST)
-  10 SNATCH GRIP PUSH PRESS with Bar
-  10  FROG SQUAT


SKILL:

A)  10 minute to BUILD TO A HEAVY 3 REP
       SNATCH GRIP PUSH PRESS

THEN    EMOM  8 MINUTE

MIN 1.   3 SNATCH GRIP PUSH PRESS
MIN 2.   40 Second HOLLOW HOLD


Benchmark WOD:  "CINDY"

20 Minute TIME CAP

-  5 PULL-UP
-  10 PUSH UP
-  15 SQUAT (air)


Today Coach: Jodaye

My Thoughts:
Saw one of our coaches this morning posting his PR of doing the benchmark, CINDY on Facebook.  His results was an astounding  32 Rounds + 1 Pull-up.  Way to go Edward!     So I knew coming in today; it was going to be a challenge.  I did look up my previous recorded of this benchmark and had an idea of what to aim for.  The goal was to beat my previous round and time.   I knew it was gonna to be a challenge as I had schedule my strength training (ST)  prior and today was my 1 RM STRICT PRESS test.

Strength; worked on Back Squats, Strict Press, Barbell Row.  I knew that I needed to get my CNS (Central Nervous System) fired up so I perform my Back Squats first.  Since I'm still on DELOAD WEEK; all my weights are at 75% of my 1 RM, this would be the weight at the top set.  My next lift that I performed was the 1 RM STRICT PRESS, followed by the BARBELL ROW.

  1 RM STRICT PRESS (8 Weeks ago) = 125 lbs.
  1 RM STRICT PRESS (Today- May 5, 2014)  = 139 lbs.

I tried to add 1 more pound to make it an nice even 140 lbs, but I couldn't lift it.   So that's it; a 14 lb increase.    Progress...   and it's within my goal weight that we had set up 8 weeks ago.  We figured that I would hit it at the 3 months mark, not the 2 month mark.   Again, training will resume normal weight at the end of this week.
 
Benchmark WOD:  CINDY
     03/18/13      9 sets + 10 Push Ups   140 lb assist
     06/13/13     12 sets + 5 Pull-Ups     130 lb assist
     05/05/14      11 sets + 3 Pull-Ups    100 lb assist

I only managed to get in 11 Round + 3 Pull-Ups; using 100 lb Assist on the Pull-Up machine.   I ended losing one set (round), but dropped my Pull-Up Assist by 30 lbs.   I guess it's a trade off between the strength training and the amount of assisted weight used.    
Am I happy with the results?  incremental gains here and there.   No matter how slow it may be, it's progress.  I can't wait until this benchmark comes around and see how I will do.  I'm sure with the strength training; all this will pay off.

Emma and Coach Jodaye

WOD Results @ 8 PM; Name, Rounds, Rx?

Remember to stay consistent in your training and tackle one WOD at a time!!