Ghosts of Christmas Present
Thursday, December 29, 2011
DROM and Shoulder Prep as needed
Mobility:
2 min Pidgeon per leg
2 min Shoulder mobility with bar and roller
2 min Squat, lying down, feet on wall
Practice and load up on your snatches
For time:
Run 1000 meters
100 Push ups
10 Snatches, 135 lbs
Frank. OH Squat mobility drill.
2011 is coming to an end, and invariably I look back on the year and try to look back on the last training year, and where I am right now physically. The last year was beset with catastrophic injuries from shoulder dislocation to leg swelling, which cumulatively cost me precious months of training. BUT my training during those injuries garnered me a skill set and a maturity/peace of mind that was not there before. I can handstand (kind of), and am not plagued with the worry and unhealthy self deprecation that usually comes with injury. After 3 years of CrossFitting, I am right now happy as an athlete, and am still PRing in snatches, cleans, and 800 meter runs. We would love to hear your progress and numbers as you were before, and are now.
13:06 rx’d with hand-release (Games standard) push-ups and squat snatches.
17:59 (95#)
Got 2 snatches, failed 5 lost time but i my arms were noodles and wasn’t able to keep the weight overhead. Finished the last 8 reps with power snatches instead.
Woot! Starting to like the AM class gonna try to keep it up!
I’ve been out this week because of a non-injury related surgery: wisdom teeth. So as I wistfully continue to look at the WODs each day, I’ll pipe in here:
2011 was my year to get a handstand (last year, it was a headstand) and with your help Zeb, and Smidty’s and the rest of the crew, I’m pretty much there. Thanks!
Also, having just started CF about 6 months ago, I haven’t had the opportunity to reassess many of my PRs yet. However, one that stands out is the deadlift. With G’s help, I PR’ed by 25# and now stand at a single-rep max of 175.
Thanks to all the coaches, assistants, and the crew for a great year. Looking forward to catching up with you all in 2012!
So I thought this would be fitting as my first comment on the site.
I’ve been crossfitting for 4 months now. I have been impressed by all the outstanding athletes in the box and feel honored to be apart of a great environment.
So I have a superman complex – meaning I think I can do everything under the sun at whatever weight there is. So I am glad crossfit came around to put me in check.
I had a shaky couple of months in my transition to reg. class, I felt so weak in just about everything. I have seen a drastic difference in the past 2 wks. Everything right now is just about a PR but I know I PR’d in Strict Press and Back Squat during crossfit total last week.
My goal for the next year is to get away from the “good enough” form and get closer to perfect. As well as get my snatches and jerks to an acceptable level.
20something min with 65lb squat snatch. 3:20 on the 1k run.
Fun workout today, just what I needed to work on! Finished the run at around 3:45, opted for hand release pushups and got to the squat snatches just under 10 minutes. Finished at 19:20 Rx’d.
This was my first snatch workout since retooling my overhead squat positioning and even though I struggled (I missed at least 10 snatches) the movement felt a lot better than in the past. My torso was much more upright and I learned how to flick my wrists to find the proper bar positioning. A few more sessions and I think I’ll go for a new PR!
12:59 rx’d. A fun yet frustrating workout.
23:23 Rx’d hand release, squat snatch
Got to the snatches at 11 minutes. Took longer to do 10 snatches than the 1K run and 100 push ups combined. I was utterly horrified at how the push ups affected the overhead position. Glad I had McCoy next to me.