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.