Tuesday, February 18, 2014

0645

Morning Weight: 273.0

* I began the loading phase yesterday for Creatine Monohydrate, so I believe the 1.2# difference from yesterday morning could attributed to that or the spaghetti my wife and I made last night with Turkey meat sauce and green peppers

Warmup
2 rounds smooth
Double unders x 30 - 50
Pushup to down dog x 4
Tricep mash on bar x 6 each arm
Squat ginder x 6
Front squat @ 135#, tempo 13x1
+
Burgener warmup for squat clean

Specific Development
A
1RM Squat Clean (12 minute timecap)

Result: 135x4, 185x2, 205, 225, 245PR, 255PR
Limiting factor(s): improperly myelinated neurological pathways due to inexperience with squat cleans, time

 - Below is a video of my attempt at 245# (hopefully it works). I chose to sit at the bottom for a brief moment on all of my attempts so to insure stability and control. This was my very first attempt on finding a 1RM for squat clean that I can remember since I started CrossFit 3 years ago. I suppose I'm happy with this result, however, my 1RM power clean is 305#, therefore, I have A LOT of work to do on this. Now, I didn't use Oly shoes and, perhaps, that could have made a difference here.

 

+

5 minutes rest

B

30 squat cleans for time @ 70% of above 1RM 

Result: 6:58 (175#...was supposed to be 178.5#, however, I didn't have access to the little plates)

Limiting Factor(s): inefficient with squats cleans, first time I have ever done high volume squat cleans at anything about 95#, low specific anaerobic capacity which led to the onset of incredible fatigue at around 2:00 (after completing 15 reps).

 - This was aggravating, yet it was relatively enjoyable. It was a very drastic change in stimulus from the style of training that I have been doing leading up to this workout. It took me a good while to complete, however, my goal was to be sub 7:00 and I achieved it...barely, but it was achieved. 

Gen. WOD

Row 2K at a sustainable pace

Result: 7:22 (150.5 avg/500m)

Limiting factor(s): Low aerobic capacity, breathing was probably a little too high

 - I was okay with this. Had it not been for my buddy, Josh, holding his pace at 1:50.6/500m, then I probably would have tried to sit at ~1:58 - 2:01/500m. The squat cleans really wore me out. I only rested about 5 minutes between the 30 squat cleans and the row. Had I repeated this 4 minutes later, it would have been moderately difficult to hold that pace again.

This morning was alright. There are things that could have been better. I'm had some difficulty sleeping last night, however, I think I'll be able to sleep well tonight after this.