1/10/20

Strength

Spend 20 minutes working up to a 1RM clean and jerk:

  • 1×95
  • 1×115
  • 1×135
  • 1×155
  • 1×185
  • 1×195 (PR!)
  • 1×205 (miss)

Nice to hit a PR! I actually felt really good in the gym today.

Metcon

3 rounds for time:

  • 10 Power Clean (155)
  • 10 Shoulder to Overhead

I scaled the weight to 105# trying to get this done with some major intensity. My goal was to do all of the 10 shoulder to overhead done unbroken, which I accomplished. First round was all unbroken. Second and third rounds were 9 power clean/break/1 power clean + 10 shoulder to overhead.

Time: 3:11

12/26/19

I ended up doing some squat/burpee intervals yesterday, but I stopped short to hang out with family/cook. So, I consider yesterday a rest day.

I’m still off with Quinn so we headed in at 9am to get in/out before open gym kicked off. I wanted to get in a CrossFit Linchpin workout, which I pulled from their Instagram.

Main

For time:

  • 500m Row
  • 15 C&J @ 135
  • 3 Rope Climbs
  • 500m Row
  • 12 C&J @ 135
  • 2 Rope Climbs
  • 500m Row
  • 9 C&J @ 135
  • 1 Rope Climb

This is one of the 12 tests they have on their website (subbed row for 400m run). The “goal” times are <17:30. I kept the row around 1:55/500m. Tried to keep a steady pace on the barbell, but I had to stop and help Quinn a few times. Rope climbs felt really solid. I ended up finishing in 17:47.

Accessory

  • 50 Hollow Rocks
  • 120ft KB Overheard Carry (18# in each hand)

I tried to keep the rib cage down and arms locked out on the overhead carry. That’s an exceptionally difficult movement for me!

11/1/19

20.4!

For time:

30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

Result: 160 reps Rx. Got to the 225# bar, but couldn’t make it happen. Tiebreak time was 18:05.

8/16/19

A little “California Love” this morning! Hit the 5AM class, which is always a good time. I know we did this one back on 4/17/19, but I didn’t record my time here. In Triib, I had 9:38 at 135# so that was the time I was shooting for.

“California Love”

For time: 30 Squat Clean and Jerks (155/105)*

*After every 5 squat clean and jerks, perform 5 burpees (including at the end)

I scaled back to 135# again, which was a smart move. I ended up finishing in 9:23 for a 0:15 PR. My strategy was to do one rep ever 15 seconds after the first few rounds (when I was fresh). Worked pretty well. Next time, I should go 145#.

10/15/18

On a clock that runs for 25:00:

0:00-10:00 Run 1 mile with time remaining
Attempt “Grace” – 30 clean and jerks (135lbs/95lbs)

I finished my mile in roughly 6:25 so I had 3:30 to complete Grace. I got 20 C&Js, which was my personal goal.

10:00-12:00 Rest

12:00-19:00
Run 800 meters
Max rep cluster (135lbs/95lbs)

I finished the run in about 3:20. Did 11 clusters (these sucked).

19:00-21:00 Rest

21:00-25:00
Run 400 meters
Max rep power clean (135lbs/95lbs)

Didn’t see my time when I finished the run, but I ended up getting 21 power cleans.

Total: 52 Rx