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?

Results:

• \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.

Metcon:
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

Last Ultimate WOD for a while

Today was one of my last WOD's at Ultimate CrossFit -- I'm so glad I had the chance to attend their noon class most of this week. I originally planned to do 5 days on, but the programming had me beat, and I had to take my usual day of rest yesterday after 3 on. :)

I thought the WOD today really exposed my weaknesses -- which is frustrating, but also a good thing. Since ring dips are in my goals, I was glad to get a chance to work on them. I also worked on double unders after class.

WOD:
4 rounds
Ring Dips
Box Jumps(24/20)
Renegade Rows(35/25)
Ab Mat sit ups

One minute at each exercise and one minute rest between rounds. Score is your total reps.

Results: 252 (65, 65, 63, 59)

On ring dips I used the skinniest band to assist on the first 2 rounds, then upgraded to a slightly thicker, but still skinny, band on the second 2 rounds. I was shooting for 10 each round, which felt very lame for 60 seconds, but hey, that's where I'm at.

The renegade rows were just CRAP. I think I got 7 or 8 at the most on a round. And I was totally doing knee pushups after the first couple. Yikes. On the plus side, I used the 25# dumbbells. I blame the box jumps -- those were getting me completely out of breath, and I have a hard time continuing to breathe while I'm doing pushups or anything else in pushup position.

--
Overall, a great week, and also a great vacation. I've been able to do 12 workouts since I left home on December 20th. I did my first CrossFit Total at Ultimate CrossFit, my first unscaled benchmark WOD, Annie, at CrossFit King of Prussia, and I got to run outside twice. Awesome. :)