Sunday, August 28, 2011

C&J ladder, C&J PR, metcon

While I was determined not to feel bad or embarrassed about scaling my first WOD at the new gym yesterday, I can't say that I was sad when the first part of Saturday's WOD gave me the perfect chance to demonstrate my strengths. :)

Men and women went through a clean & jerk ladder. Bars were setup at 10 pound increments, starting at 65# for women, and 95# for men. Though if I remember correctly, there wasn't an 85# bar?

  • \65#-115# -- went up easily with good technique

  • 125# -- somewhat crappy wide-stance catch power clean; should've squat cleaned, I was being lazy, plus I'm out of practice

  • 135# -- another iffy landing on the clean; on this jerk my right elbow broke and I had to press it back to lockout; for this WOD it counted, wouldn't have in a competition

  • 145# -- made two attempts at the clean, but just didn't have it; I think I may have been able to do 140#

New clean & jerk PR baby! The most I've C&J in tandem was definitely way less than 135#. And my power clean 1RM was previously 125#. Having spent the last 6 months working on fixing my back alignment, posture and control of my pelvic alignment, I'd say I was right in thinking those areas of weakness were holding me back in the past. Since I've done so little strength training or lifting in the last few months, I wonder if yoga has helped me a lot too. I'm thinking yes since my workouts have mainly been running and yoga as of late.

4 rounds:
100m shuttle sprint (25m segments)
10 renegade rows (1 pushup, 1 row L, 1 row R)
20 situps

Results: 13:20 w/ 25# DB round 1, 15# DB rounds 2-4

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