Second workout of the week… a metcon involving strength? Okay…
Went in for the 8:30 class with Coach Lara and we had a fun mix of folks — Bill, Dave, Bri, Janiece, Melissa, and Andrew. I think that’s all of us. 🙂
We started with a good warm-up (good because there were no lunges in it!):
- Two rounds of:
- 90 second row or bike (I rowed – tried to sprint for 30s of it)
- 45 second banded front rack stretch on the rig, each side
- 30 second hollow body hold
- 15 good mornings with an empty barbell
- 10 muscle cleans to strict press with empty barbell
After that, we stayed with the empty barbell to work on clean and jerk progressions, working through the various parts of those movements.
Once we were suitably warmed up, we did a little 5 minute EMOM to warm up to our working weight for the WOD. Two reps each minute, with increasing weight:
- 95# x2
- 115# x2
- 135# x2
- 155# x2
- 165# x1 (this was very ugly and I’m not really sure I locked all the way out, but it definitely told me what I needed to know for the workout)
The workout itself was simple. 20 Clean & Jerks for time. We were shooting for 6-9 minutes at a pretty heavy weight. I guessed that competitors would be done under 5 and mortals like myself would be around 10 minutes.
So how’d it go? Well, the first 5 reps were done in a minute. At that point, I said — out loud — that I needed to slow down a bit. 🙂 I ended up with:
- 13 reps at 155#
- 7 reps at 145#
- Finished in 7:35
Not too bad. That’s about 3,000 pounds I moved in 7 and a half minutes.
I wanted to put that into perspective though, so I looked back at some old numbers:
- Push Jerk – I did 185# in July 2017
- Clean & Jerk – I did 205# back in November 2017
That puts my 155# at about 75% of my 1RM and 145# at 71% or so. I honestly am not sure I could clean 205# today a single time if my life depended on it. And that’s ok. 🙂
Thanks Lara and great work everybody!!
A Little Nutrition and Goals Work
After that I headed over to talk about some nutrition goals with Coach Drea. My diet hasn’t exactly been on point since July, so there’s some work to be done there. Beyond that though, I haven’t been great about setting longer term goals either.
I think we came up with some good long term goals this time. Long term meaning working on these over the next 6 months.
First, I want to improve my performance in the CrossFit Open in 2019 if possible. Looking back at previous years, I was:
- 6235th (out of ??) in the Masters Men (45-49) in 2016
- 10450th (out of 13371) in the Men’s (45-49) division in 2017 (bottom 25%)
- 10494th (out of 15969) in the Men’s (45-49) division in 2018 (bottom 35%)
That’s progress in my book, slow and steady. We’ll try and continue.
Second, and this is really shallow, but I would like to work on my muscle definition a bit. Or, as I put it to Drea, “I’d like to have ‘an’ ab” – I’m not looking for “abs” – but some better definition would be nice for a change.
And third, I’d like to move the scale a bit back down to around 200# again. Maybe 195-205# is my sweet spot.
How do we get there? By dialing in nutrition and working on some of the areas I’m not great in — like double unders. They’re a goat. I have quite a few, but that’s a pretty big one these days since it shows up every year in the Open.
So I’ll be doing some work on those — first, just getting one consistently, then getting two consistently, and so on… If you see me muttering under my breath while whipping myself with a jump rope, you’ll know why. 🙂
Thanks Drea for the sit-down today. We’ll see if we can move the needle a bit closer to where I hope to be. 🙂