Last entry being terribly unexciting, I promise.  Haven't been keeping up with this very well!

Monday, 4/8/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE Warmup, plyos, wall ball drills

Barbell Gymnastics - "Jerk Complex" -> behind the neck jerk x2, jerk x1

95-135-165-185

Coach called this "Max Effort Monday."  Was expecting something that, I don't know, maybe it was possible to do max effort on?  Racking from overhead multiple times is pretty tough at jerk weights, this was definitely not near max jerk.

MetCon - 
3 rounds, not for time, bar not touching ground during sets, 3 min rest between sets

Max rep shoulder press, 95#
Max rep push press, 95#
Max rep jerk, 95#

R1: 9-8-8
R2: 8-9-8
R3: 8-8-10

Cashout -
2 min max toes-through-rings: 42

Our coach thinks he is going to taper us for the team competition Saturday.  I'm not sure he understands that to taper, you need to actually be on some kind of periodized routine.  Otherwise, it really makes no sense.

Sunday, 4/7/2013

Garage Lifting

Warmup - yardwork, light squats, mobility

Strength - Front Squat
2x5x185-2x3x205-3x1x235

//These were nice.  Definitely ATG, especially for the singles.

Pendlay Row:
5x135-5x145-5x155

Trying to engage lower traps to work on inbalance.  I know an upright row would be better for this but I don't have that option.  Anybody know any other good exercises for this?

Barbell Gymnastics - (Full) Clean
1x155-1x185-1x205-1x235(f)

Ugly.  Tried going for a max, not pretty... ended up with my elbows slamming against my knees at the bottom and got stuck there.

Saturday, 4/6/2013

CrossFit Edwardsville Workout

Warmup - Plyos, mobility, jogging, light thrusters and C2B pullup practice

MetCon - CF Open WOD 13.5
AMRAP 4
15 Thrusters, 100#
15 C2B Pullups

68 reps

Skill MetCon #1 -
EMOM 4
3 snatch (full), 100#
5 pullups

Skill MetCon #2 -
EMOM 4
3 HSPU
5 hang clean, 100#

Then, I was watching the intro class get ready to do the baseline workout that I had the gym's second-best time for, and the coach said that the record had been broken the week before by a second (I had set it at 3:39, another guy came in at 3:33, and a different guy did it a second time at 3:32) so I was now third.  I couldn't let it stay like that :)

Baseline MetCon -
400m run
40 squats
30 situps
20 pushups
10 pullups

3:16

I think that's going to stay there for awhile ;)