Grizzly Way 130716 (One Year)
It’s funny – as soon as I got all of my thoughts about Monday’s training out onto “paper” it was like it never happened. I was ready to move on, time to train. Unfortunately my schedule got a bit…mishandled, and I wasn’t going to get to train – but due to some last minute changes I snuck training in. It wasn’t the best session but it was an important one – I had something to prove, mostly to myself. Rather than continue to hash out Monday’s ordeal – I’ll focus on something more pleasant, yesterday the 16th, was my Crossfit birthday. July 16th, 2012, was the day I started my on-ramp and this whole mess started. I didn’t eat a cake or anything, I did eat some ice cream but that’s normal. Maybe I’ll celebrate this weekend…maybe.
Clean & Jerk 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%
165, 190, 215, 230, 245, 255, 230, 245
Snatch High Pull 4 x 2 @ 90%
Good Morning heavy 4 x 5 heavy
135, 145, 155, 155
AMRAP 10 min:
60 Bar Facing Burpees
30 Overhead Squats (120#)
10 Muscle Ups
3 muscle ups
Training yesterday was rushed, but it was good to simply get back on the horse and prove to myself that I wasn’t washed up, and that a bad day was just that – a bad day. Yesterday was my chance to dance in the rain a little. My normal 3 and a half hours wasn’t an option, getting in a little after 6:30 I had to be done and out the door again by 8:30, so warmup was a few reps at 95 and 135 to prep for the 95% clean & jerk work. Certainly didn’t feel the best, but I made the most of it. My front rack/front squat is still troubling, that soft upper back is really an issue. I really can’t figure out what the issue is, but I’ll be working with my PT until the end of time to figure this out. Working through to 95% with no misses, including jerks, felt good; granted my legs were probably fresher than they would’ve been if Monday had gone better.
My conditioning work yesterday was a benchmark from the 2011 Open. It was Open Workout 11.4 In that season just finishing one round would be a good score. I just wanted to get to the muscle ups because burpees and overhead squats are hardly my two best movements. I accomplished that and a bit more. I probably should’ve cranked out 4 muscle ups, but after the 2nd my grip failed and I had to reset for the 3rd. I think in a real workout, with a proper warm up I could’ve done the burpees faster and the OHS might not have felt as “grindy.” In general it was a good day to get back.