My Crossfit Journey

First week, a sprained rotator cuff.  Second month, a broken foot.  And now I’m taking it easy for a few days because I think I may have a hernia.  Geez, I feel like I’m falling apart sometimes.

a failure to say the least.  I finished with a total score of 3.  Not 3 rounds, but just 3.  I couldn’t get a single chest 2 bar pullup.  I tried multiple grips, but just couldn’t get it.  I’m going to give it one more shot tomorrow and hopefully finish with at least 4.

SWOD
Snatch 3,3,3 (70,80,90%)

 WOD
21-15-9
Overhead Squats 95#/65#
Box Jumps 20”/16”

Oh snatches and OHS, it really is a love hate relationship between us.  

I’m still trying to get the skill portion of snatches down.  The biggest problem I have is keeping the weight overhead while squatted.  I know I can power snatch a decent weight, but I can’t fall underneath the weight  with it.  I started at 45 lb, which was really easy.  I went up to 55 lb and had a lot of trouble.  After I finally finished those I went to 65 lb.  My coach had told me that I was still power snatching it, so I tried really hard to get underneath it.  I completed 2 reps at 65 with good form.  It felt really good.  I went up to 75 and tried two more.  The first pull I almost got it overhead , but I dropped it.  The second pull I got it overhead and dropped underneath it.  I took a second while squatted, but as I sat there my shoulders rotated backwards, and I dropped the weight off the back.  My coach said it looked like I broke both my shoulders.  Luckily I didn’t tear anything up.

After the snatches, I had OHS in the WOD.  I finished the WOD in 12:33, a little slower than I wanted, but I gave it all I had.  I only used 55lb, but it took a lot out of me.  Half way through the first rounds, my legs were toast.  With the box jumps, I slowed it down like I did in the Open WOD.  I wanted to make sure to get full extension on the box jumps.

3 Rounds for time:
21 Double Unders
19 Kettlebell swings 70#/55#
8 Chest to Bar Pull ups
7 Handstand Push Ups

Time for another good birthday WOD

I haven’t been this worn out from a WOD in a while, besides the Open WODs.  The double unders really slow me down still.  Every now and then I get a good series of them going, but most of the time they are failures.  Normally I use a 35lb kettlebell, but today I moved up to the 55lb. It was pretty tough, and I found myself using a little jump with the hip extension to get it all the way up.  Still a ways to go before I get to the 70lb.  I tried to do a few chest to bar pull ups, but couldn’t get them.  I tried to do the best pull ups I could though.  I was glad that the first two rounds I did unbroken.  I’m still on a box with the handstand push ups, but hopefully soon I will move off the box.  I forgot my time again today.  When I called time, all I wanted to do was lay out.  I know it was 20:??. 

SWOD
Push Jerk 3,3,3 (70,80,90%)

 WOD
AMRAP in 12 minutes:
10 Dumbbell Push Press 40#/20#
15 Knees to Elbows
20 Double Unders

I’m starting to get the hang of the push jerk a little better.  My split is pretty slow, and I’m still trying to figure out how to drop under the weight.  I think most of it is a mental battle for me.  I did 75, 95, 115 today.

Today’s WOD was really slow for me today.  I did 2 rounds and 5 k2e. The double unders really slowed me down today.  I am starting to get a better hang of it.  I have to do a single, double, single, double.  For the push press, I used 30 lb dumbbells

SWOD
Power Clean 3,3,3 (70,80,90%)

 WOD
5 Rounds for time:
5 Front Squats 225#/155#
10 Broad Jumps 6’/4’ (Turn & Burn style)

The Strength WOD was pretty good today.  Lately with the Strength WODs I have been guessing on my weights.  I am going to start recording my gains in a spreadsheet to keep better track of where I am.  Today I did 85, 95, 115.  I was a little slower on my last set, but I think I am getting a better feel on the mechanics of it.

I really like the WOD today too.  I almost didn’t go in because my legs were sore, but I pushed myself in anyways.  I was trying to find a weight since there is no way I could move 225.  I did a few at 95, and then my coach told me to up it to 105.  I’m really glad he had me up the weight.  The WOD was really difficult on the front squats.  I had trouble keeping my core upright, and I kept trying to buckle my knees in.  After the second round I had to fight for every rep.  I finished pretty quick, 6:xx.  By the time I got to writing my time down, I had forgot the seconds.