Perhaps like most CrossFitters, I keep track of my progress across a few chosen fitness benchmarks whether it is monotructural, benchmark metabolic conditioning WODs, gymnastic movements, or weightlifting PBs. Mine may not be the best way of tracking things, and might not even prove useful in programming or any sort of assessment but at least I can see at a glance where I am and where I may want to go.
At the moment it is all about the Olympic Weightlifting moves, the Clean & Jerk and the Snatch. Whilst I am still working on improving my handstand and eventually do handstand walks, as well as doing Rachel’s rope and ring classes (just because it’s fun) I have always been fascinated with the classic lifts once I had a better understanding of it’s technical intricacies.
My goals now, to carve it on the proverbial rock of the interwebs, is to get 100kgs on the C&J and 75kgs on the Snatch. This is approximately 1.5x bodyweight on C&J and a bit more than 1x bodyweight Snatch, up from my current PBs of 85kgs/62.5kgs respectively. Lofty goals for sure (as much as 20% increase), but better to aim for the stars and reach the moon (or something like that).
I don’t have a time frame for it since travelling for work is getting in the way of proper training. But in order to keep the goals firmly in my sights, I have decided that I will reward myself with something permanent and close to my heart in the event that I achieve the numbers. Now Socs might not have approved of that reward, but I still have time to convince her. Maybe she will be so impressed with my (weightlifting) moves that she would just say yes. I’m keeping the reward as a surprise…
On a different note, Socs and I have always endeavored to make this blog a bit more lively with pictures so I leave you with a picture of me doing a fuck ugly power snatch at a measly 35kgs.
Another session at Crossfit London today, and for those who think that scaled workouts are a walk in the park, here’s what I brought home with me today after doing scaled pull-ups (i.e. less reps than originally prescribed and assisted by a blue band):
Well, that’s one way to remove callus…
Skill of the week: Handstands and Handstand Push ups; Progression: “Nose to Toes” and Handstand Push Ups with feet on the box
Skill: Double Unders
Strength: establish 1RM Snatch
5 Rounds —
3 Hang Power Snatch (30 kgs)
6 Pull Ups (blue band)
My “nose to toes” are still not as close to the wall as they should be, but maybe if I practice my forward roll and learn how to bail out of it properly then it can improve.
On my snatch, I have finally lifted that 35 kgs again! Having only done it once before, I have been doubting myself and even wondered if it really happened. But today Kat had added the weight in without letting me see it — the idea that I should “just lift” and not think too much of the weight. Result: 35 kg snatch! She did add in a few more (37.5 kgs) but that didn’t quite happen. A new snatch goal has been set!
The workout originally required 12 pull ups. On my first round I was kipping the reps even with the band and I got called out for that. So on my next reps, I could only string them into 2s and then just singles. Even then it was a struggle to do them strict and with the proper height. Hopefully my persistence tonight — and some continuous training — I can add to my 1 pull up and improve on any next WODs with strict pull ups. Finished 5 rounds at around 11:30 with blood on my hands, literally (see photo above).
Hobbled home after that, and I was seriously walking funny and very slowly. Did I mention that I still have a bad case of DOMs from Tuesday’s squats?
3×10 Front Squat (50kgs, 40kgs)
1RM Snatch (62.5kgs, 30kgs)
15 minute cap
10 Deadlift 85kgs, 55kgs
10 Push up
You got that right… 62.5kgs snatch! PB! But I’m getting ahead of myself. We first did 3×10 Front squats and I was initially thinking of doing 60kgs or maybe even 70kgs. However I wasn’t feeling it, and decided to stay safe and stuck with 50kgs. It wasn’t difficult, but it wasn’t easy either.
It was off to some snatch drills then on to trying for a 1RM. I started off doing 40kgs to warm up, and a few more on the 50kgs. No more faffing about and I went straight to 60kgs. I failed on the first attempt, but nailed it on the second! It was a bit of a surprise too! Nobody was looking and I just let out a scream and started dancing around the gym. Goal done, and with the push from Chris I decided to give 62.5kgs a try. It came up on the second attempt as well, I think. I tried for 65kgs but failed on all attempts, close though. So that will be my new target.
The WOD was horrible with the heavy (for us) deadlifts. Socs managed only 7 rounds plus a run while I finished 6 rounds plus a run. The deadlifts got me bad as I had to do them standing over a 10kg plate. I ended up doing singles on the last round with my back tightening up a bit.
50 burpees for time (A: 2:31, S: 3:47)
5×5 Front Squat (A:50kgs, S:kgs)
Find 1RM Power Snatch (A:50kgs; S:30kgs)
3 minute AMRAP
7 DB thrusters (A:15kgs; S:10kgs)
7 Ring Push ups
1 minute rest
What a way to start the class! Our goal was to do 50 burpees in 2:30 and I missed out by 1 second. I had a second or two finding a place to do the burpees and I wasn’t particularly efficient in the transitions so I reckon I could have managed doing it within the 2:30 target. Socs managed pretty well despite having a bit of the sniffles.
So well in fact that she still managed to get a PB on the power snatch. So did, I by the way. Both of us felt that the weight was relatively easy as I think everything just clicked, our goal now is able to be able to snatch the weight on the second step of the Crossfit Games 2012 Open snatch ladder workout (60kgs for men, 35kgs for women).
We managed decent scores on the WOD which was nice because you had a set amount of work and rest in between which means you have to continuously work in order to get a good score. It also taught me that putting the weight down and having good rest intervals will actually help you get a better score. I managed 6 rounds + 5 push ups, could have completed the 7 rounds I rested a bit on the thruster instead of getting a no rep which costs both time and energy. Socs did 6 rounds and 4 thrusters.
15mins to find 1RM Squat Clean (A:81kgs PB, S:45kgs)
8×5 Deadlift @ 65% 1RM (A:around 70kgs, S:40kgs)
10 minute AMRAP
5, 10, 15, 20….
Front Squat (A:50kgs, S:30kgs)
Slam Ball (A:15kgs, S:5kgs)
It has been another busy week and it took me another week before I stepped back in the box. I think I did a bit better this time around though. New 1RM squat clean and was able to lift 81kgs, finally was able to ring the PB bell in the process. It was a bit cheeky as I managed to find two 0.5kg plates to put myself 1kg above my previous PB. Socs did pretty well too and had great technique.
Then the WOD, we knew it was going to be difficult but we managed decent numbers. I managed to complete the 15 reps plus 2 slam balls, Socs completed 20 reps plus 2 front squats.
Bells and PBs do not just involve CrossFit though. I just got my Lion Bellworks classic bell and it looks and sounds great, looking forward to my next ride around the area. Also Socs and I have both improved on our climbing with Socs sending a high wall route and a grade 5 route and me doing a 6a at the end of our session.