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.
Coming from the long Easter weekend, I jumped straight into Crossfit today. What do I get for (mostly) being inactive all weekend? A killer metcon with one of my “favorites”: running. 400 meters of it.
Skill of the week: Handstands
Strength: Clean and Jerk (max weight at 37.5 kgs)
4 rounds of —
50 air squats
The workout seemed simple, but I knew the run would get to me. My plan was to make up for it by making my squats as efficient (and fast!) as possible. It was originally meant to be 6 rounds, but thankfully it was cut down to just 4 rounds, otherwise, I would have needed a full 30 minutes to finish it. I completed it last in the class at 15:59. I really must work on my running…
13.4 Crossfit Games Open
Clean and jerk 135#
Toes to bar
When I heard couplet, I was excited. When I heard clean and jerk, I was happy. When I heard toes to bar, I was good to go. This looked like an easy one, or at least more manageable. I was comfortable with clean and jerk, and while it has been a while since I’ve done toes to bar I had that skill in my bag somewhere.
So off I went to my good friends at Crossfit Insurrecto and jammed with them. I went head to head with one of their guys, but kept to my own game plan and worried about myself. I had to do singles as 136lbs gets heavy quickly for me, but decided to get back to the bar quickly. The cycle could have been better I think, but I’m not to worried about it. I lost my rhythm on the toes to bar and could only string 3 at a time.
We also had a bit of a bar malfunction and had to switch bars losing a few seconds towards the end. I ended up with 46 reps which was 14 shy of my goal. Not great but not bad I think. At least I had no ‘no rep’ and kept my head down and did the work. One more to go.
5/3/1+ Press 105# @ 5 (pull ups in between)
5/3/1+ Squat 245# @ 3
Clean and Jerk practice 60kgs
I decided to get a 5 visit pass to Eclipse 24/7 gym here in Shaw as it is the closest facility to where I’m staying which would suit my needs best. I wasn’t really sure what the vibe was of the place, for sure it wasn’t a normal ‘globo gym’ nor was it a ‘bakal gym’ or a Crossfit facility. But they did have loads of power cages, kettlebells and an area for Olympic lifting/metcon.
I loved the fact that were around 6 or more power racks that you could press, bench press or squat in and I think I would be using those a lot. I do think that their pins needed a bit more improvement as I wasn’t sure if I was in the hooks or not. Their lifting bars felt that the knurling has almost gone, maybe it was just the sweat beading off me (no air conditioning unit that I could see, although it didn’t feel stuffy at all).
I still managed to do more than expected on my lifts and managed to up my estimated 1RM numbers, even though I had to convert kilograms to pounds.
I decided to give the ‘Olympic lifting area’ a go. I got confused here as their bumper plates seemed to be in kgs, while their non Olymic plates were in pounds. It would have been better if things were consistent (I don’t mind lbs vs kgs, so long as they stick to one system). At first I was hesitant to drop the bar, as I felt I was already standing out being the only guy doing Olympic lifts (with my near new Reebok CrossFit Oly shoes). But as I got tired, I dumped the bars and nobody was alarmed or anything which is a good sign. One thing I wasn’t comfortable with was there were a couple of guys lounging around real close to me yapping about something or other while I was doing the lifts which is quite distracting. I’m still not sure how I can do metcons in the area with folks going about their business around me and not aware of what I’m doing, health and safety and all.
In any case it was a good first session and it is a huge bonus that they do operate 24/7 as I have a bit of leeway in terms of scheduling my gym session.
5×5 Deadlift as heavy as possible 100kg
3×3 Jerk 60kg
7 KB front squats (2x24kgs)
100m Farmers walk
Still a bit down from the 13.2 revelation, but work has to get done. I stayed a little on the safe side of 100kgs on the deadlift when I think I could have pushed to 110kg if needed but my back is still a bit funny. 100kgs felt ok though, so that is encouraging.
I recently bought a pair of Reebok Crossfit Oly shoes and tried them out for the Jerk session. It felt different on the clean as I feel like my feet are glued to the ground. Not sure if that is good or bad so I’ll keep an eye out for that one, maybe I need to concentrate on the landing and triple extension. The split jerk felt great however, very solid on the landing especially the front foot.
The WOD looked easy but the farmer’s walk took it’s toll on me. Physically it wasn’t that demanding, but the pressure on your grip then shoulders start to eat at you and you end up dropping the bells. I knew I was stopping more than I should. I don’t know why I wasn’t pushing more or resting less. It was more evident during the front squats. While I was able to do unbroken front squats (except for 1 round), Socs mentioned I was resting too much. I probably was, I might need to take a video of myself working out the next few weeks so I can dissect what needs improvement. An objective critical view should do me good, I hope.
I’ve been out mentally the past few days, too much going on in life I guess. Huge thanks to the guys who cheered me on, makes a hell of a lot of difference when that inner voice tells you it’s too hard and you’re too tired.