I coached the 9:45 & 11 am sessions and then led the Running Clinic from 1 to 4. Jeff and I took Luke for a long walk and then I returned to the box.
I just felt like I needed to work out. Yup, I have OCD — Obsessive CrossFit Disorder.
And I’ve fallen in love with the barbell.
I began with the bear complex, completing rounds EMOTM for 15 minutes. I completed the first 5 rounds @ 95#, focusing on form, particularly with the power cleans. It’s always been a challenge to properly position my fingers by bouncing the bar off of my shoulders. While still challenging, I’ve learned to keep all fingers in contact with the bar, and to not use 3 or even just 2 fingers, i.e., what I typically use for front squats. I increased the weight to 105 & 115# for 3 rounds and then 125 & 135# for 2 rounds.
I didn’t jump once. Not once. What a huge difference with power cleans!
I next practiced power cleans, once again incorporating what I’ve learned from GF. I focused on keeping my feet planted. I began with 115, then completed power cleans @ 125, 135, & 145# — a new PR! I yelled “Wow” to no one when I easily power cleaned 145# on the first attempt.
I didn’t jump once. Not once.
30 clean & jerks, 95#
Yes, 95# is well below the prescribed weight of 135# for “Grace”, thus the name “Gracie”. As we’ll be completing “Grace” for Barbells for Boobs fundraiser, I wanted to practice C & J — focusing on form (form, form).
I also wanted to challenge myself to finish each rep by bringing bar back to shoulders, mid-thigh, and then floor. I completed 13 unbroken reps. I didn’t jump once. I did drop the bar after the 13th rep. I completed 2 more reps, and did indeed drop the bar after the 15th rep for no other reason than I lost my focus. Two more reps and I dropped the bar after the 17th for no other reason than I was getting pretty damned tired. Four more reps and I dropped the bar after the 21st rep. I kept thinking, “Just keep going. Don’t rest too long.” And I didn’t rest very long, maybe 4 or 5 seconds at the most. Four more reps. Twenty-five down, 5 to go. I quickly picked up the bar and completed the last 5 reps.
Time = 3:24.
But why stop there?
10 reps of the following
— 75# power snatches
— Lateral bar hops
— 24″ box jumps
My goals were to complete all rounds of power snatches unbroken, i.e., hands didn’t leave the bar. I haven’t been able to do so in the past, even with a mere 75#.
Completing unbroken lateral bar hops and box jumps unbroken isn’t a challenge, so it wasn’t a goal.
I didn’t jump once. Not during power snatches. I did jump, however, during lateral bar hops and box jumps. I did complete all rounds of all activities unbroken.
I am still bending my arms a little bit for power snatches, but I’ve certainly slowed down the first pull, am extending hips, and am dropping under the bar. What a huge difference.
I completed 6 rounds + 10 power snatches, 10 lateral bar hops, & 4 box jumps.
That’s 70 power snatches and lateral bar hops and 64 box jumps. In ten minutes.
I was justifiably quite exhausted by the end of my workout. You would be too, yo.