Another redo
Who else misses summer (and beards)?
Yesterday we talked about the importance of note taking after workouts and how we can track objective progress. Today offers the opportunity to see if we can better a score on a WOD from a few months ago. Chances are you feel stronger and more capable. Even if you feel like twice the human you were in December, I implore you to use the same weight as you did last time. As temping as it might be to load up more than you did last time, stick with what you did before to see where you are truly at. Don’t know what weight you used last time (or don’t know if you even did it)? That’s a sure sign that you’re not using the most useful tool you have access to at the gym – your notebook. So make sure you have it out today and get in the habit of writing down as much as you can about each workout. I won’t tell you the best way to organize it – that’s a bit different for everyone – but make sure it’s in a way that you can find what you need in the future. We give them to you because they work.
STR:
Split Jerk
If you are comfortable with this movement (done it 4+ times as a strength) you can go for a max single. If you are newer to it or need to clean up the movement, you should work on triples. You coach will help you find the best option for today. Just throwing weight over you head just because you can without regard to your form won’t get you far with this lift. Progress here seeks out the patient.
WOD: (see 12/2)
8 rounds
45 seconds of work –
5 cal row
ME S2OH (135/95)
rest :30
I love this pic… that’s me writing in my notebook on the floor 😉
GET IT SACCHETTI!
SJ: 120#
WOD: 57 (75#)
12/2 – 73 (65#)
Oh how I love SJ, but just didn’t feel like I had PR (matched 1RM). For WOD, went out too hard in first 2 rds with 10s then drip drab b/t 5-7 rest.
Like seeing regular 630 faces, miss you guys! Can’t wait to see your badass shots Ben PC on the blog.
BTW Sign up for the Open peeps! I think we can do better than 10 people on Team CFSV … Cha mon!
http://games.crossfit.com/affiliate/2191
we don’t even have a team yet 🙁 just an affiliate. Someone make one!
We’re working on it.
SJ: 165#, which is my 2rpm. Boo.
WOD: 36 @ 105#
This looked and felt not great. I didn’t come in thinking today was going to be an “off” day, but numbers ain’t lying.
SJ:
45×5, 95×3, 135×2, 155×2, 185×1, 205×1, 225×1, 245 (f)
WOD: 63 RX
I got 56 last time. I made a conscious effort to TnG push jerk every rep and I believe that made the difference. First round was 11 and fizzled down to ~5 by the end. Damper on 10.
Clare, you killed it today. It’s been a pleasure being able to witness your progression since you’ve joined in the summer. You attack every WOD with such passion and intensity that it inspires me. I’m so glad to be part of your “CrossFit” journey. You better sign up for the Open. I believe you will thrive in that environment.
I second Lemus.
Clare, don’t make me nag you on FB! Sign up!!!
Split Jerk: 135# Havent done this in forever. Fun! I could have jerked the whole time. *hah*
WOD: 56 reps @85#
Went a bit light due to my back hurting a bit on a long but fun and snowy run last night.
Good to WOD with the nooners! Thanks JT!
SJ: 100#, which matched my PR on New Year’s Day. Tried for 105#, wasn’t happening today.
WOD: 56 @ 55#, which felt like a win. Thanks to KP for helping me get far more power out of my rows!
Summer beards. Those were the days.
SJ: 125# pr
Wod: 36 @ 85#. Ruff.
indeed.
235#, missed 245# with a wonky shoulder
wod: 52 rx
I remember seeing this picture and thinking this is pretty much everything that is good in life, in one shot.
SJ: 255#
95×5, 135×5, 165×3, 185×2, 205, 225, 235,245,255, (265 (f); too much weight on my toes. I should’ve had this).
WOD: 79 RX compared to 66 RX. I wanted 80, but I messed up my math.
I need to get better at split jerking. I’m practicing after the WOD saturday with lower weight.
SJ: 100# …got 105# but it was ugly and never truly locked out so it didn’t count. Previous summahtime max is 115# but right now I am not there
WOD: 42 @ 75#
Split Jerkin Saturday!