3 rounds of 10 reps each without setting bar down
Back Squat - 245x4, 290x4, 325 x 4 x 4
Snatch - 135x4, 150x4, 175 x 3 x 3 (touch-n-go)
Clean & Jerk - 175 x (3+1), 205 x (3+1), 225 x (3+1) x 3 (touch-n-go)
Snatch Deadlift - 205 x 5 x 4 (with jump)
Press - 145 x 4 x 3, 150 x 4 x 2 (focus on drive from rack)
Ring Strength Complex
6 x 0:10’s Holds ( below 2nd position, arms in straps below elbows)
3 x 5 Strict Muscle-ups
Handstand holds ( Chest facing wall )5 x :30’s+ 12 Shoulder Taps (only last set broken)
15 Tuck Crunch + 30 hollow Rocks x 3
The weight did not feel overly heavy, but I was struggling with maintaining form and breathing. My elbows were dropping in the later reps, so really focused on keeping the chest up. Also struggled with air in later reps, as I typically hold a breath throughout the squat movement, then take 2 or three between reps. After 7 or 8 it felt like I couldn’t get enough air between reps.
Did a CrossFit Mama workout since it was a “compare to” one - I wanted to see how much I’ve progressed!
Today’s time - 21:48
10/10/12 time - 29:02
100 ft walking lunges - rx’d both days
50 CrossFit sit-ups - rx’d today - feet were under treadmill on 10/10
50 Jump rope - rx’d today - jumping jacks on 10/10
25 Knees to Elbows - knees to boobs, on bar - K2E standing on 10/10
50 Box jumps, 18” - 11” box jumps today - 6” step-ups on 10/10
25 Front squats w/40# - 38# today - no weight on 10/10
25 Push-ups - rx’d both days
50 Leg lifts - rx’d both days
I had only been doing CrossFit for a couple of weeks on 10/10 - I started on 9/24/12 - so I’m very happy with my progress. I can’t believe how much I had to modify everything back then. Extremely happy I am more “able” and I knocked off several minutes from my time!!
spent about 5 minutes with a foam roller above and below my L knee, it’s just been a little sore, icing is in order.
1:00 down dog
2:00 bottom of the squat (used PVC bar in OHS position)
2:00 roll on lacrosse ball on pecs and traps
2:00 banded shoulder stretching
20 push-ups——the Kstarr burn out your triceps way -very interesting - tried this in the WOD also found my elbows flaring out all too frequently.
10 wallball @14#
4rds +2 WB would have been four but I missed twice - grrr
20 burpees for time 1:22
25 burpees for time 1:46
Rest 2:00 (messed up bad math skills rested 1:35)
30 burpees for time 2:34
again tried using Kstarr creating torque in the shoulder while doing burpees I liked it better here.