CFF Day 89 – Power Clean Push ups

Friday July 17, 2009 5:30 AM

Happy Birthday E & B!!

Happy Birthday to my little 1 year old boy and to my big sis!! I love you guys! I moved the alarm clock last night and it worked wonders, the second after the alarm went off, I sprung out of bed and was up on my way to the Fort. Got there, feeling okay – I drank copious amounts of water to recover from last night! Zach was a bit tardy, so we ran a 400 while we were waiting. It felt good, I think I went quite a bit faster than my normal 400, so maybe the hiccup yesterday really was the wind.

Strength: Weighted Pull-ups 3-3-3-1-1-1
I used the Blue Band for the sets of 3 and did the 1’s without assistance – that is still weird….

WOD: For Time
Alternate 10,20,9,19….
10-9-8-7-6-5-4-3-2-1 Power Cleans @ 40K
20-19-18-17-16-15-14-13-12-11 Pushups (modified [knees] at 16)
12:48

Thoughts:
Strength: x3 were okay, trying to go as slow as possible to rely on the band as little as possible. x1 are getting better – good stuff.
WOD: I said a few posts ago that I was looking forward to doing the Power Cleans again b/c I felt my form was getting a lot better. I was right, the 40k didn’t feel as heavy as 40k usually does. This makes me feel shiney! Also, I picked the perfect weight for this workout, heavy enough that I wanted to stop, but light enough where I could keep going. The pushups kill me still. I got through 74 of them before Zach had me modify so as not to get out of good form. I’m not happy about that, but eventually I’ll be strong enough so I don’t lose form doing them. Pete and Super Dave cheered me on over the last few rounds, that was very nice.

Crossfitter of the day: Jim – he really rocked out the WOD, he is only like 3 weeks in, and he really powered through it without any scaling of reps at all. Also, I’m not sure what weight he ended up doing, but am pretty sure it was more than me – great work man!

++Good Cleans today, keep focused on keeping that lower back straght
—Keep working on the pushups!

CFF Day 72 – 12 Minute Party

Tuesday June 30th, 2009 5:30 AM
Rode in this morning, had to get up a bit earlier to fight off the sleepiness and dragging in the morning, but I arrived ontime. Had a tough ride over, my ummm…crotchal region hurts like hell from the hard seat. Something I’ll get used to, but dang, not cool seat, not cool. So, I pretty much had to ‘hover’ on the way in and back.

I worked on double unders when I got in for a bit, I wasn’t able to land on the rope like I had the other day, but that was prolly b/c I was tired from the ride.

Strength work: Cleans – 3,3,3,1,1,1 -35k-40k-45k-50k-55k-60k*
*pr

The Boss rocking his own 12 Minute Party @ the Super Bowl

WOD:(12:00, On the Minute)
- 5 Box Jumps (20″)
- 5 Body Rows
- 5 Push-ups

- 12 Full Rounds Completed – First 2 with Clapping Pushups.

Thoughts:
Strength: Cleans are feeling much better, esp at the lighter weight. My form is getting acceptable. Tommy Mo and Pete helped me out with my explosion from the floor. I really have to concentrate on my shurg and work on the hips next time. I will be able to do much more weight when I can do the whole movement properly. I felt like I stayed on my heels better than ever at the heavier weights, so that is a positive.
WOD: This one was hard, but not the back breaking heart pumping drop on the floor hard. I scaled the pushups to be regular, instead of clapping b/c I have some sort of wrist issue in my right wrist, it hurts to put any weight at all on it, so not very condusive to my current lifestyle. Suck it up wrist! I think I will use a higher box next time.

Ride Home: Felt great, saw 2 deer and a bunny, very beautiful ride, and much easier, which is odd, b/c I think there are more hills going up on the way back. I’m very displeased with myself for denying myself the pleasure of riding that bike all these years. It is a wonderful piece of machinery, I’m very happy that I’m able to ride now.

++Completed the WOD with no thought of not finishing
—Thought I should have used a 24″ box, but didn’t, trust insticts more to make sure I’m challenging myself.

CFF – Day 50

Well, after a so–so weekend of eating – pizza on friday, (no crust, but tons of cheese and red sauce) and I had a few sodas and only one workout in the past 5 days, I’m still feeling okay on Monday Morning.

Today’s workout was

Cleans (with the squat)
3-3-3-1-1-1
30k-35k-40k-45k-50k-55k

Form was starting to break down, but I think I could have gottent to 60-65,
 
++this is the best I’ve felt about this movement. I’m able to shoot my elbows out pretty well, which helps the natural movement into the squat

–Need to work out driving with heels so I can open up the hips

WOD

2 Power Cleans (no squat) every minute for 15:00
Did first 4 @ 40k
Did last 11 @ 45k

these felt very good, easy – I think Zach forgot a part of the workout, but that is okay, rainy Monday morning.

We are light on food that I can eat, so I had 3 turkey sausages – a bite of coco krispies, and like 8 skittles – I think if we would have had some eggs, I wouldn’t have cheated on the skittles, but I don’t feel bad about it. Maybe I should?

Haven’t weighed myself lately, am a little scared…last sun I was 216.5 then Tues I jumped up to 218.9, I’m sure I’m still in the teens, but I really want to be lower than the 216.5 and I’m not sure I am…