JMarty’s CrossFit Log

3-3-3-1-1-1

215-225-225-245-245-245

then,

For Time:
400M Run
50 Double Unders
400M Run
40 Double Unders
400M Run
30 Double Unders
400M Run
20 Double Unders

9:19

Jeff and I both love power cleans so we were excited to for today’s WOD. Started warming up and drilling with light weight. 185 was easy so I opened at 215. Today I spent a lot of time tweaking my setup and 2nd pull. There are times when I can really feel the acceleration through my second pull and times when I know its lacking. Worked up to 245 before I dropped the weight back down to 225 and focused on my pull and landing position. Metcon was really fun. I believe double unders were broken twice.

*Awesome video – “Picking a fight with second place”

Snatch Balance

2-2-2-2-2-2

85-95-115-125-135(F)-125-135

then,

13:09

*Got away from snatch/OHS lately. Need to make both movements a point of emphasis. Thoroughly warmed up the shoulders for the snatch work. Still felt slight pain in my left shoulder when warming up with a light set of overhead squat. Tried to focus on pushing under the bar and a solid base at the bottom. Held at the bottom for a 2 or 3 count. Originally planned to do the metcon as AMRAP in 15 minutes, 30 unbroken reps of each. Had to cut the workout short due to time constraints. First round I did 30, 30 every other round was 20 wallballs, 30 double-unders. Had to start two sets of double-unders over cause they were broken sets. Wallball sets were hard. Got the idea for this WOD from Jon at Barbells and Bacon.

3-3-3-1-1-1

135-145-150-160-165-170 (PR)

then

Row 20 x :20 Work / :10 Rest ~ Record the total distance covered during the work periods only.

2339 m

*Press felt good today. Tried to really focus on getting tight, un-racking, staying tight and pressing. Failed twice on my first two attempts at 170. Aggressively approached the bar and ripped it off the rack and pressed the shit out of it. Getting closer to my goal of a body-weight press. Tabata row times 20 was rough. Had trouble walking after this workout.

3-3-3-1-1-1

195-215-225-245-265-275 (F)

then,

x 5

105-115-125-130-135

*Zercher squats are fun and challenging. I failed on my last rep because I drifted forward and never found my heels. Metcon called for push press/pull-up combination but after coaching the bear complex yesterday and reading about complexes on 70’s Big we decided to roll with a complex of our own. After today, I will definitely incorporate more complexes into my training. They are physically and mentally challenging.

Kelly Starrett’s Mobility WOD Blog = Fantastic

3-3-3-1-1-1

155-165-175-185-195-205

then,

7 Rds + 21 reps

*Really spent some time working my hang clean technique. Worked on keeping a strong flat back and feeling the tension in my hips and legs. The bar was getting away from my body so I worked really hard to keep it close. I failed at 205, did 195 again easily before getting 205 on my last attempt. I plan to continuing drilling this movement. The metcon again tested grip strength. The combination of pullups, knees to elbows and KB swings were taxing on the forearms.

5-5-5-3-3-3

115-125-135-145-150-150

then,

4:57

*First workout since returning from Jamaica. Shoulder held up and the press felt strong. The metcon was killer on my grip. Deadlifts were all unbroken. T2B were broken after first round.

5-5-5-3-3-3

25-35-45-55-70-85

Then,
Row 1000m
Rest 1 minute
Row 750m
Rest 1 minute
Row 500 m
Rest 1 min
Row 250m

Record splits for each interval

1:46, 1:49?, 1:43, 1:32

Never done weighted ring dips before. I was surprised how much I was able to do. 70 and 85 are the most I’ve ever done dating back to the globo gym fixed dip bar. Rowing intervals were hard. 750 m was definitely the worst and I don’t remember if that was actually my split. Rest was more like 1 minute 15 seconds when we got back on the rower. Headed to Jamaica with R. Powell and his family!

5-5-5-3-3-3

10-20-25-35-45-45

30-30-30-45-45

then

4:52

*Single leg squats (aka Pistols) were done holding bummer plates straight out in front with both arms. Very surprised I was able to do this with a 45 pound plate. I think holding the plate in front actually helps with the balance and make the squat easier. The workout didn’t call for weighted pullups but we add them for fun. Finished with the metcon in which I scaled push press due to my nagging shoulder. Deadlift was broken once in each round. Push press was only broken in 2nd round.

The Cholesterol Myth That Is Harming Your Health – Please send this to anyone you know taking statins.

3-3-3-1-1-1

335-355-375-405-405-425

4 minutes of consecutive work

Total your reps for the following:

1:00 Pull ups (Strict no Kip) – 18
1:00 Dips Air Squats – 50
1:00 Sit ups - 40
1:00 Push-Ups – 48

then

*Felt good to great some heavy deads in. First set of 405 didn’t look or feel great so I did another set at the same weight with much better form. I made two feeble attempts to pick up 425 before I got my shit together and lifted it. Didn’t feel that great but Jeff said it looked OK. I subbed squats for dips because my shoulder is not normal. Did a short but intense row/run and a couple sets of GHD situps before we called it a day.

Effectiveness of statins is called into question – finally!

5-5-5

265-275-285

then

AMRAP in 8 min

5 Rounds + 6 Snatch

*Back squat was tough but felt better as I warmed up. Need to make sure I am incorporating some kind of squat each week. Wasn’t sure how my shoulder would hold up during this metcon so I warmed up cautiously and decided to give it a go. Didn’t like my o-lifting shoes for box jumps so I made shoe change mid WOD. Tried to do the snatches unbroken, I broke them in 3 of the rounds, which I blame on lack of mental toughness. Great WOD but my shoulder has been in pain since.