Now that I'm getting back in the habit of doing WODs, I also need to get back in the habit of posting about them. :)
Have to work on Friday and Saturday AM, so today was my chance to get WOD 12.3 counted and validated at CFR. My goal was 4 rounds, and I met that and exceeded it so I'm happy with how I did.
AMRAP in 18 minutes
15 box jumps
12 push press (75#)
9 toes to bar
Results: 4 rounds + 15 bj + 12 pp + 2 ttb
Prior to deciding to do the WOD today, I did strength, which was push press. For my final work set I got 120x1. I also got 115x3. So yeah, probably not a good idea to smoke my arms like that just prior to a WOD with high-rep, somewhat heavy PPs. Oh well! hehe
Did a WOD on my own at the HITT Center (functional fitness gym on base).
Every 90 seconds, do 2 C&Js. Increase weight each round.
Jerks were decent, a couple sucked, the last one at 110 felt the best -- fast and deep and stable. Once I get back into "practice", I'm going to take some videos and post to YouTube for my weightlifting coach Facebook friends to look at.
WOD: 1/2 Barbara
Sad. The pushups took me FOREVER. I suck so bad at those. Time to start doing them nearly every day again, just like pullups. I think even sets of 5 would help immensely.
AMRAP in 10 minutes:
45# snatch, 30 reps
75# snatch, 30 reps
100# snatch, 30 reps
I definitely went into the zone on this WOD, and it felt awesome. All of my weightlifting practice definitely showed here, the only reason I made it to 60 was by sticking with keeping my reps pretty. A lot of people I watched did NOT drop low under 75, but weren't able to power snatch it either. Which resulted in lots of weird press-out reps where I was afraid people were going to hit themselves in the face with the bar.
I love workouts with only 1 or 2 movements (unless one of those movements is pullups or pushups) because then it allows you to tunnel vision and really focus on technique. I think if I had been switching between snatches and another exercise, it would've been harder for me to drop under and squat snatch, and force myself to give up on power snatching.
I did get my bar loaded for 1 successful attempt and 1 unsuccessful attempt at 100# -- but afterwards I realized that I only put 25s and 2.5s on the bar. That's 90#. Oh well! It was still motivating to be able to put up that kind of weight, and do so with what I felt was "white light" technique. After a bit of rest, I did a single rep at 95# and then one at 100#. That felt good. :)