Daily WODs — 22 February 2013

Strength

BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Strength

Back Squat: 3X10 – heavier than last week, rest as needed.

WOD

Complete In Any Order

Bike 2.5 Miles
Row 2K
Run 1 Mile

Heavy but perfect – probably should’ve highlighted that before I started my working sets. I definitely went heavy, but far from perfect. I used similar weights a few weeks back the last time I lifted off blocks – today I worked at 80% of my max – but last time each set only called for 1 rep as opposed to the two reps on the menu for today.

I missed a few reps here and there, had to wiggle to find my center, and occasionally take a step or two forward to save a weight – everything but perfect. But the bright side was this: today was the best my jerk has ever felt. I felt grounded, zero press out and when my feet hit the floor they hit it with authority. I’ve been watching/reading/analyzing as much information as I can get my hands on when it comes to Olympic lifting – especially with the jerk. Theoretically, it should be the easiest part of the lifts (because it has the fewest moving parts), but it rarely is. I’ve had to make a conscious effort to try and control my feet from getting too long, and instead keep them closer underneath me while at the same time getting lower under the barbell. Big difference.

For the squats, the instructions said “heavier than last week.” Challenge accepted. Truth be told I felt like I left some weight on the table last week – I could’ve/should’ve gone heavier than I did. Last week I finished with 275#, today I started with that weight and worked my way up to 290#. I always tell my fellow crossfitters that you haven’t truly found a 1 rep max, or 5 rep max, or 10 rep max or whatever until you turn every rep of that set into a single – meaning you have to stand the weight up, regroup, and give the next rep everything you have until you complete the set. If you’re able to move through the set at a consistent down-up pace, I don’t care how hard it was you could’ve gone heavier.

The WOD was your standard cornucopia of classic cardio exercises. The only nuance being that you could choose the way in which you wanted to attack it – a choose your own adventure of sorts. I decided to start with the run, then give myself a rest of sorts on the bike, and finally empty it out on the row. I know personally I’m capable of pushing myself pretty hard on the rower compared to the run especially when I’m pre-fatigued, so I decided to save that for last. I walked away from the WOD not only exhausted, but pretty pleased at the pace I was able to push the initial run. By far the fastest I’ve ever run a mile on a treadmill while still being able to function after. Who said that short, intense workouts don’t increase aerobic capacity?

Who knows, maybe this whole CrossFit thing works.

Results

Back Squat 10RM – 290#
WOD – 22:11

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mlanwehr

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