Efficiency in action
Another week, another open workout. This one was one of my favorites from last year – a nasty little ladder of clean and jerks and toes to bar. If you have a chance, check out this video of Chris Spealler and Graham Holmberg debuting this workout last year (skip to 18:30 for the action). Immediately after it was announced, these two went head to head to see who could crank out more reps in seven minutes. It’s a great example of how efficiency in movement will allow us to accomplish more than just brute force. Graham immediately starts ripping through as fast as he can while Chris keeps the bar close and moves through the clean and jerks fast but efficiently, landing solidly in his front rack before jerking each rep and using his legs rather than his arms as much as possible. I won’t spoil the result for you if you haven’t seen it, but you can probably guess who the victor is. Oh, and I think it bears noting too that Graham has about 40+ pounds on Spealler in body weight. NBD.
STR:
Front Squats
4-4-4-4
WOD:
OPEN WOD 13.4
AMRAP 7
3 clean+jerk (135/95)
3 toes to bar
6,6,9,9 etc
Sonofabitch. 13.4 comes back to haunt me.
The weather does Not approve of 13.4 either, Lara!
WOD: 68 (65#, KTC) or finish 12 + 8
Didn’t do strength cuz JT helped me find my true double unders/front squat during 530a session. Did negative pullups w/red & blue while 630a was beasting out on FS.
Shoulders still sore from Mon night so eased up on WOD.
Major props to 630 crew and 730 ladies for braving the elements!
FS:
warm up- 45×4, 100×4, 140×4, 160×4, 190×4
working- 210, 230, 245, 260×1 (f)
I should’ve gotten that last set at 260#. Not today apparently.
WOD: 72 RX
I got 69 in the open so not that big of an improvement. I was really disappointed by this. Not gonna lie.
Dan, don’t underestimate the power of the screaming crowds at the Open. Even if your coach was yelling, it’s just not the same. If you’d had that adrenaline boost I’d bet you’d have seen an even bigger jump. It’s impressive you went up at all without it!
FS: 225# in hindsight should of used a heavier working set.
WOD: 69RX eh I got 62 last year. Better forward than backwards.
FS: 75# of pure awful/wonderful truly deep front squat. I don’t understand exactly how JT has gotten me to access this in only a few weeks of trying, but I’m thankful.
WOD: 54? 9+17, at least, with 65# and knee ups. With a little bonus shoveling. Very different from the RX 3 I got during the Open, and probably for the best.
It’s probably because I’m the best.
No, wait… it’s actually because **you’re** the best: at paying attention to your coach and your body, and putting in the honest effort and hard work it takes to improve.
BarbellClub: 195# of Clean and Jerk Complex. (High,Hang,Floor.) Felt good, felt strong. Thanks Brian for the tips.
MiniWoD: DNF Started feeling a pulling pain on my shoulder.
I learn many new things everyday! Including the logic of quick but measured warmup sets…
Front squat: 160# pr
Wod: 45 reps @ 75# CJ and Toes! To! Bar!