Clean and Jerk

Should have gone heavier.

WOD (for time):

• 800m run
• 20 clean and jerks (60% of 1 rep max)
• 800m run

I used 105 lbs. It was too easy. My 1-rep max has probably gone up. Time was 16:10.

Clean and Jerk

Thursday, April 29

I didn't note any times during this strange, but very fun workout.

WOD:

Partner Med Ball 800m Run – partners run in opposite directions, one carries the med ball, hands off med ball to their partner when they meet, then both complete the 800m

Partner Med ball Sit ups – 2 min each-one partner throws from the front at a distance, right above, then each side, varying rep # and position to keep other partner working- Repeat for other partner

Partner 400m jump roping run – run while jump roping 200m, partner runs alongside. Switch and repeat

Repeat Partner Med Ball situps – 2 min each

200m Partner Farmer Walk – one partner carries dumbbells (1/2) BW to 100m mark, other partner walks/jogs alongside. Switch for second 100m

25 each jujitsu situps 

More Squatting

WOD 1 (3 rounds):

• 30 double unders
• 400m run

My time was 9:04

WOD 2 (3 sets):

• 5 back squats (235 lbs)

Double Unders Demo

Monday, April 26

This workout was in honor of a member of CrossFit Santa Cruz Central turning 83. I'll be happy if I'm not using a walker at 83, let alone doing CrossFit. Happy birthday, Vilma!

WOD:

• 1 rope climb
• 2 100ft lunge
• 3 muscle ups
• 400m run
• 5 HSPU
• 6 burpee/box jump
• 6 maneaters (40#/20#)

Start with 1 rope climb. Then move on to the lunges and go back and repeat the rope climb. Then move to 3 muscle ups, 2 lunges and 1 rope climb etc…..You are always working backwards so that each round ends with a rope climb. By the end you will have completed 83 reps of work in honor of Vilma’s 83rd birthday!

My time was 35:47. I'm just glad I survived this one.

Half Helen and Bench Press

First WOD (Half Helen; 3 rounds):

• run 200m
• 11 KBS
• 6 pull ups

My time was 4:38

Second WOD (Bench press):

• 5 reps (175 lbs)
• 3 reps (185 lbs)
• 3 reps (190 lbs)
• 1 reps (205 lbs)
• 1 reps (210 lbs)
• 1 reps (210 lbs)

My bench press needs some serious work. Failed both attempts for 210 lbs. Weak sauce.

Rowing

Wasn't feeling it today. Here is the workout all the same.

Partner WOD:

Row 500M-400M-300M-200M-100M
Rest 2min-1.5min-1min- 30s

While partner rows, complete as many reps as possible at 5 of 6 of the following:
Double Under
Box Jump
K2E
Squat
Mat-Nasty
Sit up
(can’t do same movement twice)

Rower’s time determines partners work time at movement - rest together. Apply each of the 5 movements to partners row distance, i.e., double under while partner rows 500m, squat while partner does 400m etc. Complete all row distances and movements before switching. Goal is to get as many reps possible so choosing an unfavorable movement for the longer row distances won’t make sense. Record: height of max box jump - total score of all reps - 5 row times.

Class ran right up to the hour, so I didn't have time to record my times and reps. I did OK with the rowing. 

Back Squats and Overhead Squats

Today we did some squatting.

WOD (15 reps):

• 1 power clean
• 1 push jerk
• 1 back squat (lower the bar on to your back from the jerk position)
• 1 push jerk (get the bar back over your head)
• 1 over head squat

After the over head squat you can lower the bar to your back and back squat again, returning to the over head squat position. If not, dump the weight and begin with the power clean. Prescribed weight is body weight. I wasn't able to get to ~180 lbs, so I stuck with 155 lbs.

The Overhead Squat, by Greg Glassman.

Squats, Push ups, Power cleans, and Running

The squats sucked and the running killed me.

WOD (3 rounds):

• 50 squats
• 20 push ups (on the bar)
• 10 HPC (135 lbs)
• 400m run

My time was 17:53. I really need to work on running.

HPC --> hanging power cleans

Mike Burgener: Coaching The Hang Power Clean

Pressure is on.

I was humbled to see that CrossFit Santa Cruz Central featured me on their web site today. They said some really nice things about me. The pressure is on to keep making gains. Fine with me.

WOD:
AMRAP in 7 minutes of:

• 7 Thrusters (115 lbs)
• 12 KBS (24kg)
• 7 C 2 B Pull Ups

Work until the very last second, as every rep counts. Score is total reps completed.
Rest 4 min.

In 5 minutes run 800m and then get as many OHS (115 lbs) as the remaining time allows.
Rest 4 min.

AMRAP in 3 minutes of:

• 8 Sumo Deadlift–NO high pull (115 lbs)
• 4 HSPU

Again, every rep counts. The workout was scored by the total number of reps. I knocked out 130.

Legend:

AMRAP - as many rounds as possible

KBS - kettlebell swings

C2B - chest to bar pull ups

HSPU - hand stand push ups

Making Gains

About a month ago I determined my one rep max for back squats was a meager 250 lbs. Today we did 3 sets of 3 back squats and my weight was 245 lbs. That's the kind of gains that make me smile.

WOD:
3 sets of 3 back squats (245 lbs)

"cookie":

• 10 double unders
• 1 rope climb
• 20 double unders
• 2 rope climbs
• 30 double unders
• 3 rope climbs
• 20 double unders
• 2 rope climbs
• 10 double unders
• 1 rope climb

I can't remember my time for the cookie, but it was pretty good.

Row, Press, and Sit up

Really fun workout this morning.

WOD (5 rounds for time):

• row (250m)
• 1 power clean (105 lbs)
• 5 presses (105 lbs)
• 10 sit ups

There was a catch to the row. I had to keep the pace per 500m under 1:50. My time for the workout was 13:23.

Some video of the workout: Waaaaaaaaaa!

Monday, April 12

I ate a bunch of junk all weekend. Monday morning I felt like a truck hit me. Back to eating good again.

WOD (for time):
50 Double Unders
40 Sit ups
30 Push Jerks (95 lbs)

200m run

40 Lateral jumps over bar
30 Hang Power Cleans (95 lbs)
20 Burpees

200m run

30 Lunges
20 OHS (95 lbs)
10 Med Ball Clean/Wall ball combo (20 lbs)

200m run

Not a fun workout when you are dehydrated and have a mild headache. My time was 20:13.

Saturday, April 10

WOD:
Max Clean and Jerk or Work on Clean and Jerk Technique with a heavy weight for you.

I worked on technique with 165 lbs.

Clean and jerk

Dead Lift

I'm beginning to enjoy workouts that include dead lifts.

WOD:
3 sets of 5 dead lifts. Rest for about 3 minutes between sets. My weight was 245lbs.

Then:

• 3 presses (75lbs)
• 3 push presses (75lbs)
• 3 push jerks (75lbs)

Do two rounds of the above then run 200m. Do it all again twice more (not the dead lifts). My time was 7:33.

Deadlift failure

7am workout

I usually workout at 6am, but I had today off so I slept in an extra hour and hit the gym at 7am. The 7am'ers were a lot of fun.

WOD:

• wall ball (20lbs)
• 400m run (50% effort)
• KBS (24kg)
• 400m run (70%)
• double unders
• 400m run (100%)
• K2E (or sit ups)

The workout was a tabata workout. We do each movement for 20 seconds followed by 10 seconds of rest for 4 rounds. Your score is the lowest number of reps of the 4 rounds.

Scores:

• wall ball (11)
• 400m run @ 50% (1:57)
• KBS (8)
• 400m run @ 70% (1:42)
• double unders (13)
• 400m run @ 100% (1:26)
• K2E (6)

Chest to the bar

I ran out of gas during the warm up this morning.  Not a good way to start.

WOD (5 rounds):

• 7 thrusters (95lbs)
• 7 kbs (24kg)
• 7 c2b pull ups (chest-to-bar)

My time was not impressive. 19:03.

Heavy

225lbs felt heavy today.

WOD:

• 1000m row
• 9 dead lifts (225lbs)
• 9 hspu
• 7 dead lifts
• 7 hspu
• 5 dead lifts
• 5 hspu

Do the above within 15 minutes. If you have time to spare, do as many rounds of "Cindy" as you can before time runs out.

"Cindy":

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

I finished the WOD with just enough time to do 5 pull ups.