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Posts tagged ‘push jerk’

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I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

#boxlove

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At Crossfit Division they do things right.  Mr & Mrs Coach (coach D & coach S) and all the other parts of the coaching team are amazing.  They really know the technical side of fitness inside and out.  I always seem to need a reminder to “open your hips!” during pretty much anything or “get your elbows UP!” in my front squat/push jerk, but it’s so appreciated to have a place where there are people who are happy to help 🙂

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The collarbone bruise from yesterday that looks like a hickie suggests I wasn’t listening very well to the elbows one…  Because of the 7:30am time slot which seemingly is my preference, I workout most of the week with coach D except Friday mornings which is with coach S.  Last week when coach S was reminding me about rest days, she suggested when I should come and what days to take off.  “just don’t take Friday as a rest day.  I like having you in my class” she said.  😀  That felt great.  I have come to them both several times with a wide range of questions about either form or technique during a WOD, a laundry list of random nutritional inquiries, and some other pretty random stuff as well.  The willingness and enthusiasm to help or make suggestions never falls short of awesome.  🙂  While I may jokingly whine at times when coach S lectures me for not taking a rest day, it’s totally appreciated to know how much she cares about each one of us enough to take concern over our safety and well-being.

But there’s even more to Crossfit Division than the coaches.  Within those four walls lives a community of athletes who support and respect each other regardless of how heavy your deadlift is or how many pull-ups you can bust through.  I remember the first mini WOD I did in the Elements program.  The “big kids” were finishing up on their actual WOD, and some stuck around to cheer us on.  🙂  That stuck with me.  Here was this group of newbies which none of the regulars had a personal connection with and they still were showing us their support.  Helped with the “scared sh*tless” feeling I had walked into the box with :p

Anyways… that’s my appreciation speech for now.  Yesterday I did a work (Henry’s)-crossfit-work (sport chek) sandwich.  It was a looooong day, but sometimes we have to do what we have to do, right?  After taking a rest day on Tuesday, I was jones’ing to get back to the box but since Wednesday doesn’t have my usual 7:30am spot, I wasn’t sure how I was going to make that possible.  Coach D came through for me 🙂  I was able to workout solo at 3:30 and still make it to Sport Chek for 4:45.  Solo is not nearly the experience of working out in the group environment, but I was just so happy to get the lifting in!   

Yesterday’s workout was another heavy lifting one.  A note – this genius read Friday’s sets/reps and started with 7×5 reps instead of 5×7.  Same total reps though, right? :-S

Front Squats: 7-7-7-7-7 @ 75%  #75
Push Jerk: 7-7-7-7-7 @75%   #75
Deadlifts: 7-7-7-7-7 @75%   #115

After completing the big 3 – Pick two of the following: Do 4 sets of 8-15, based upon load and feel.
Good Mornings
GHD Situps
Reverse Hypers
Sit-ups
Planks (4x 30 Second holds)  – done with one leg raised

Workout Notes

Each week add:
#15-#20 for Squats
#5-#15 for Presses
#15-#20 for Deadlift/Pull-ups
Keeping this in mind, I would suggest using a CONSERVATIVE 1RM to start – as this program will get tough, FAST.

I didn’t include the workout notes on Monday’s post, but this will be the routine for the next 4 or 6 weeks.  Can’t remember how many 😮  The “add #15-#20 for Squats” scares me.  A lot.  Thinking possibly I should have started week one with a PVC cause that’s going to get REALLY heavy and FAST!

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LOL say what?!  Today I get to work on my snatch.  Goodie.  Not one of my strengths, but that won’t slow me down.  And I’ll practice a bunch in the privacy of my apartment with a hockey stick before heading to the box :p

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