Friday, June 27, 2014

6:45am

A
Snatch Grip Deadlift - tempo 3111 @ 5 x 4 - build from 225#, rest 2 min

Result: 225/275/295/305/315

This was tough. My grip took the biggest hit mostly due to the tempo and the rip on my right hand still hasn't healed all the way so I didn't use hook grip. I'm not sure where 315# puts me. Probably pretty low, however, I've never used snatch grip before so I'll take it.

B
Split Press - tempo 2112 @ 5 x 3, rest 90 seconds

Result: 135/135/155/185/185

I wasn't sure if this was supposed to be front rack or behind the neck but I went ahead and used front rack. This was tough. Fun, but tough. Again, a movement I've never done before so I kept it a little light to begin with and built up from there.

C1
Single Leg Barbell Deadlift @ 5 x 5 each leg, rest 90 seconds

C2
Seated Neutral Grip Single Arm Dumbbell Press - tempo 2112 @  5 x 8 each arm, rest 90 seconds

Result: C1 @ 135#, C2 @ 55#

Kept the deadlifts light because it pissed me off. The balance portion on this trying to go heavy was ridiculous. Again, a movement I've never done before so that also played a role in keeping the weight low. The presses were alright. I've been feeling a slight tweak in my right shoulder whenever I press over head and lock out. I think I'm going to start implementing some rotator work in warmup and post-WOD.

Overall, felt okay with this morning. Frustrated with the light weight, however, I know that will change once I start developing neurologically. I think the biggest issue was poor recruitment for the new movements. I could be wrong, it's just a hypothesis.


6:20 pm

A
10 minute AEMOM
Odd: 2 strict HSPU, 2 kipping HSPU
Even: 5 Deadlift @ 315#

Felt pretty good on this, surprisingly. All HSPU were unbroken, shockingly. The only problem I had was at the last 2 kipping HSPU. Those reps were terrible because I started to fatigue and I didn't have a soft mat today for my head. I thoroughly enjoyed doing these on the concrete...

B
Arnold Press - 3 x 10 heavy

Result: 55# on all 3 sets

This was different. I didn't know what to expect with this so I asked some of the meat heads in the globo gym portion of our box how to do this and what to go for. One dude (who is huge) said that he never goes over 70# for high reps...I soon found out why. This was pretty challenging for 3 sets of 10...reps 7 - 10 were killer.

Preston: How does this compare to high level Regional athletes?

C
5 minute EMOM
10 burpees as fast as possible

Result (seconds per round): :16/:16/:19/:20/:21

The majority of people who I've talked to who partake in CrossFit hate burpees and sets like these involving burpees...personally, I f*cking loved this! I'm not the best at them, but they help so much. I get really excited when I have to do them. Especially small numbers for speed.

I'm content with today. I'm really looking forward to tomorrow's rows. I'm hoping 1:47/500m will be more challenging than it sounds.