First time doing cleans, so I went with Hang Squat Cleans and light weight. I watched all of the videos on the main site last night. Think I got the hang of it, but will keep up with the practice. I really enjoyed doing them!
CFWU x 3
Hang Squat Clean
45 x 3
45 x 3
95 x 3
95 x 3
95 x 3
115 x 3
125 x 3 (these were a little rough and I felt it in my arms so I know I was doing something wrong)
45 x 10
Warm Up:
Pull ups:
- 5 reverse grip pull ups, going on number 6
-2 foward grip pull ups
WOD: Cleans 3-3-3-3-3-3-3
I’m not sure if folks are referring to the total weight or the weight added to the bar, but I did.
95lbsX3, x3, 115x3, x3, 135x3 (struggled bad with these), 115x3, 115x3
Cash out:
Curls:
-Barbell 20lbs, 30lbs, 40lbs x10 reps each
-Dumbbell- 5lbs, 10lbs, 15lbs, 20lbs x10 reps each
I wasn’t feeling too motivated today. But today’s seemed to be a little bit more “relaxed” than previous. Plus since I looked ahead at the calender to what days I could workout, I decided to go today, due to several days of being off.
i wasn’t real happy with it, i couldn’t even lock out 3 reps of 160, but i guess i attempted 165 too many times or something. I know i can PC 165, i don’t know about three reps but i was pretty frustrated i didn’t pull one rep. i probably could have waited a bit and done it but i didn’t have time to just sit around.
Quite pleased with this as 40kg was my 1rep max last time. Didn’t push it with 42.5kg as I knew I was gonna bite off more than I could chew!!!
Cash Out
10-9-8…..1 reps
30kg deadlift
burpees
7:49
With an injured shoulder and everything?! That’s awesome, congrats on the PR!
Thanks Jessie, it’s great to catch up with you again. So, you’re doing endurance then???
Yes I am looking to shed some extra pounds and increase my endurance for running/rowing. I do CFE wods for both, depending on the feasiblility (I don’t have access to a treadmill). It has improved my endurance for things like wallballs and tuck jumps, I’ve noticed as of late.
wanted to ask a question to some fellow fitness types…..especially fellow CFers who have some experience looking at photos of people doing exercises.
I currently work in a Box gym, Ive been there three years and have managed to introduce quite a few of my fellow employees and members to CrossFit and functional movements. Ive even convinced my gym to invest in some crossfit equipment (solely for the purpose of improving the facilities for our members and not in any way to allow me to do more WODs without substitutions). I love where I work and had hoped to stay there a long time but its now looking like a family move across country is going to be a definite thing within the next month or so. Im trying to put together a fitness resume to mail to as many gyms local to the area Im moving as possible. My current manager and my husband both think that since I wont be handing in the resume in person and they wont be seeing me until after I move there, I ought to include some pictures along with my resume.
I have never ever had any pictures taken of me while working out and honestly its a bit of an intimidating idea. Im not usually looking my best and I dont typically care. I dont want to take pictures that come across model-ish or in any way unprofessional so Im wondering, any ideas of what usually makes for a good lifting photo? I lift heavier than most every female in the gym but none of my lifts are anywhere near heavy enough to qualify as impressive so I cant just take a photo of me holding lots of weight and call it done. Any thoughts?
Warm-up
stretching
shoulder ROM and Prehab (Ys, Ts, and Ws)
then …
1x
dead hang hold
HS hold
15 k-2-e
15 squats
15 GHD hip extensions
25 double-unders
finishing with:
3x25 SP @ 50# bar
CFSB ME Work, Cycle11 week6
Front squat
with arch supports
[3@135;3@165;1@185 warm-up]
1@200
1@215
1@230
f@245 current 1rep working point, (1RM=242.5)
Wasn’t supposed to do anything today since I had OFF with CFSB…but once again…I couldn’t resist!
Clean 3-3-3-3-3-3-3 reps
155x3, 175x3, 195x3, 215x3, 225x3, 235(PR)x3, 245x2(F)SOOOO close to third rep….so close…next time…Got practice this movement on a weekly basis(all the OLY Lifts)
Finished with lots of stretching…
Strong work mate! Especially for a rest day! ha ha
Wasn’t supposed to do anything today since I had OFF with CFSB…but once again…I couldn’t resist!
Clean 3-3-3-3-3-3-3 reps
155x3, 175x3, 195x3, 215x3, 225x3, 235(PR)x3, 245x2(F)SOOOO close to third rep….so close…next time…Got practice this movement on a weekly basis(all the OLY Lifts)
Quite pleased with this as 40kg was my 1rep max last time. Didn’t push it with 42.5kg as I knew I was gonna bite off more than I could chew!!!
Cash Out
10-9-8…..1 reps
30kg deadlift
burpees
7:49
With an injured shoulder and everything?! That’s awesome, congrats on the PR!
Thanks Jessie, it’s great to catch up with you again. So, you’re doing endurance then???
Yes I am looking to shed some extra pounds and increase my endurance for running/rowing. I do CFE wods for both, depending on the feasiblility (I don’t have access to a treadmill). It has improved my endurance for things like wallballs and tuck jumps, I’ve noticed as of late.
Hat’s off to you, and congrats on your achievements. I couldn’t handle the endurance wods, too much of a wuss!!!
DUs are coming along. Will be attempting 1 single/1 DU pattern next.
