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DSCN2380 DSCN2381 DSCN2384 DSCN2386 DSCN2389Another solo workout in 2K sq. ft. workspace. I’m anxiously awaiting opening CrossFit Surmount and am hoping that I will indeed be able to do so this Friday. If inspections aren’t completed by Thursday afternoon, I’ll nonetheless be her during regular business hours – hopefully welcoming new members!

Yup, the glass is always more than half full.

Strength/Skill
Squat Cleans
3-3-3-3-3

I rowed 500m and worked on mobility for warm up, and then did 5 or so reps @ 65 & 75#. I then completed sets @ 95, 100, 105, 115, & 125#. I can finally clean without experiencing excruciating pain in my left elbow and shoulder. I recorded all sets, reviewed immediately, and made course corrections along the way. Again, Coach’s Eye is an incredible tool.

I focused on form and consistency. As well I should. I am fully extending hips, but still tend to pull a little too quickly when the weight gets heavy. I’m certainly squatting well below parallel.

Conditioning
7 rounds for time
7 power snatches, 65#
7 chest to bar pull-ups
7 parallette pushups, feet on bench
70m farmer’s carry, 52# KB in each hand (7, 10m shuttle runs)

My only goal was to complete within 21 minutes. I surprised myself with this one… I completed all rounds of pull-ups and pushups unbroken. Okay, no surprise there. I also completed all rounds of power snatches unbroken and, dare I say, 65# felt relatively light. Huh? Surprising. Perhaps I should first explain what I mean by unbroken. For the first 3 rounds, my hands remained on the bar. For the last 4 rounds, I dropped the bar after ensuring the arms and hips were fully extended and then quickly reset before doing another snatch. This was far less taxing on my arms, and I needed all of the arm strength that I could muster. Why?

Because the shuttle sprints were very, very challenging. I managed to complete the first 4 rounds unbroken, but couldn’t hold onto the KB handle for all 70m of the remaining rounds. I put the KB down after 500m the 5th round, 400m the 6th round, and after 300 and 600m the last round. I just couldn’t keep my grip, regardless of how much I had chalked my hands.

Time = 20:32. I had all of 28 seconds to spare.

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