Heavy Thrusters

THURSDAY

8:00am at CFBN

Bench Press 
Build to quick 2RM Bench
2 x 95
2 x 125
2 x 140 (failed final rep)

NOTES: I got 125# pretty easy.  Then I jumped to 140# and missed my second rep half way up. 

A. Front squat

4x4 @ 70%, 20x1, Rest 2 min (155#)

NOTES: I tried to bounce out of the bottom on these.  They felt good.  

B. EMOTM 12:

Squat clean & split jerk

4 min @ 145

4 min @ 155

4 min @ 165

NOTES: These felt fine.  Nothing special.  

C. For time:

12 thrusters (135)

7 muscle-ups

8 thrusters (135)

5 muscle-ups

4 thrusters (135)

3 muscle-ups

TIME: 10:35.  

NOTES: This was so frustrating.  Their rings are hung from a super tall warehouse ceiling by these weird wires that bounce a ton, so it's really hard to do muscle ups.  The rings were bouncing and it was so hard to keep the rings in tight.  Because of this I had to do all singles and wait a lot in between because the rings would swing like crazy.  The thrusters were a lot easier than I thought they would be.  I did my first set in 5/3/2/2, then 4/2/2, then 4.  I think it took me about 1:50 to do the first 12.  All the time was from the MUs. 

I leave for Doug Chapman's Training Camp tomorrow! Hopefully it's amazing. 

Cheers to snowflakes! 

HAPPY 2014!

Wednesday

10:45 @ CrossFit Bloomington-Normal

A. Snatch grip RDL

3x8-10, 31x1, Rest 2 min - 135# (with men's bar). 

NOTES: There weren't any women's bar at the time I did this.  My back felt fine, but I couldn't keep my grip.  It was essentially just a grip workout.  I also thought that my thumbs were going to fall off.   

B. For time:

30 thrusters (65)

500m row

*Goal is sub 3 min.

TIME: 2:57.  

NOTES: I did the thrusters in about :50, and I think I started rowing around :59.  I did my 500 in about 1:58.  The thrusters really weren't that bad.  I probably could have gone a little faster - I had a really steady pace.  I was trying to keep my rowing form under control.  It felt pretty good, but my butt got super cramped up. 

C. 20 min Airdyne @ 50%

NOTES: I put away my bar and jumped on the airdyne.  It actually felt good to bike after the row sprint. 

Cheers to family kick line! 

C+FS+J and 12.2

TUESDAY

9:30 at CFBN

A. Squat snatch

85#

105

115

125

135

NOTES: I just did about 20min of snatching working on form.  I built up to 135#. 

B. Squat clean + Front squat + Split jerk

Build quickly to a tough complex

135#

155

175

185

NOTES: I worked up to 185#.  It felt pretty good.  My cleans feel a lot easier now.  The front squat was pretty easy.  The jerk was the hardest part. The jerk just feels heavy when it comes down. 

C. Back squat

3x5 @ 50%, 27x1 (two seconds down, rest 7 sec at bottom) - 135#

Rest 2-3 min 

NOTES: These kind of hurt my back at the bottom of the squat.  I've never done pause squats before, so I don't really know if I was doing them right. 

D. 12.2

10 min AMRAP:

30 snatches (45)

30 snatches (75)

30 snatches (100)

AMRAP snatches (120)

REPS: 85

NOTES:  I was really disappointed with this.  I did all the 45# unbroken.  Then I did sets of 5 for the first 20 reps for 75#, then 4-3-3.  Then I did singles for 100#.  I didn't have any no reps, which was good.  But, I took too much time/rest throughout the whole thing.  I didn't feel that urgency that I should have.  It was almost like I felt lazy, which has never happened before.  

Cheers to the last workout of 2013!