Week Two WOD #2: Clusters on Clusters

Today I got a chance to try out my double under skill and see if I could knock off my short term goal. While I wasn’t able to complete the workout with full double unders all the way through I felt like I could see my progress in the motion. During the second set I felt like I jumped over a mental block and something started to click a whole lot more. I started thinking to myself, “Be natural. Let the jumps flow.” This helped me pull away from the little bits of the exercise and focus on smooth easy movements. I toppled my last best by reaching 33 in a row, getting over halfway through the second dub set.

Clean:

Heavy 2: I reached 185lbs today, but I was feeling very sluggish for some reason. My hip explosion through the bar was not as quick as it has been in the past and I was struggling to whip my elbows around fast enough. I went for 205lbs twice and got it high enough to drop under but was unable to do it.

For time: A cluster is a combo lift. It takes the same basic premise of the thruster with the front squat to push press idea but swaps the front squat with a clean. 

10 Clusters (185/133) [135]
50 Double-unders [10-5 double/single] with these I was able to knock down 10 in a row consistently with 5 single skips in-between.
15 Clusters (155/113) [115] Struggled quite a bit at this weight, I had to take several breaks before attacking this again.
50 Double-unders [33-17 double/single] I was able to do 33 in a row and then couldn’t get it back because of how tired my arms were so I finished out with 17 singles.
20 Clusters (115/83) [90] This took me the longest amount of time to complete and really tested my mental toughness in the last 13 reps.

Mobility:

Lumbar Smashing

I was real pumped about my progress with the double unders today. I feel like I’m really getting the hang of it and next time we have a double under workout I think it’ll be time for me to rock it out and do it. Obviously I’ll keep plugging away with warm ups getting the form down! If you read my last post you saw that my roommate Peter is getting involved in Crossfit! I was very happy to hear that he enjoyed his very first workout and is excited to be back pushing himself to the limit. I am so stoked to have him in the regular classes and see how both of us are able to progress moving forward! Hit this post with a comment or a question!

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Week Two WOD #1: Go Peter!

In just a few workouts I’ve seen my double under status improving significantly! I doubled my highest total in a row to not have my record be set at 14… not too shabby. This workout had a pretty big class in attendance so we took up almost the entire gym during the regular workout. I’m finding that I’m having quite a bit of trouble getting the weights during the workout to be challenging but not so much that I’m unable to move after we are done. This isn’t a terrible problem to have however because it means that I’m gaining strength and ability pretty quickly so that what I was doing in the week prior might end up being too light for me.

In ten minutes:

Establish 1 RM Push-press- This ended up being too light. I had 155lbs on the bar but I think I could have gone up another 10-20lbs and kept solid form but, because I was intimidated by the push jerk we were doing afterwards, I kept it light. Something I’ve been told before that I’ve been keeping in mind while doing the push press is to really lock out my arms up top. This exercise can put a lot of pressure on certain areas of the upper body if you don’t lock out so doing that is crucial.

EMOM – 5 Minutes:

1 Jerk (100% Push-press loading) Same weight as before. We went every minute and it took until the very last one for me to show some fatigue. What helped me through this was to focus on clenching my core and exploding my hips up so that it took most of the effort off of my arms and shoulders.

10-9-8-7-6-5-4-3-2-1 Reps for time: 14:54

Power Clean (135/93) 90lbs
Shoulder-to-OH (135/93) 90lbs
TTB

When this was all said and done I think I should have gone for 110lbs but at the same time this made sure that my form all the way until my last rep was staying in check. I’m starting to notice that it’s becoming easier for me to keep pushing through these workouts without having to stop for long periods of time to catch my breath.

Something I loved about this workout was that there were two guys who decided to really hit it hard and go for RX. After a bit of time it was just the two of them wrestling their way through the final dreggs of it and every single person who had already completed watched them and cheered them on. It was such a good feeling to be a part of this group of people because I feel like this is what is missing when you rock your headphones at the gym. Having a team like atmosphere really amps me up and allows me to really get psyched about going to the gym.

On another note, my roomie Peter has his first night of On-Ramp today over in St. Louis Park. I’m pretty excited to have him joining the Crossfit community and hope he enjoys it as much as I do. Put a like on this post if your stoked for Peter, and as always comment if you have any thoughts!

WOD #4: Not for Time

Felt like I got in a really good workout last night after I shoveled my parents driveway for them… the gall-dang snowblower is only operable after my dad tinkers with it for around 20 minutes and of course never works for me EVER. But I still got up early this morning and went over to the gym to get my last workout for this week in.

It was fantastic to be in the gym a bit early today because I got a chance to see the competitive team working out. They were doing some pretty incredible stuff with the rings, kettle bells and 1 legged squats. While I’m not necessarily interested in competing in any kind of Crossfit Games I am so excited to start working more on stuff with the rings. It looked challenging but at the same time incredibly fun to be flying around like that. I can’t do these yet but I found a pretty good instructional video on how to do the most efficient muscle up.

Below is what the workout for the day was, it was different not going for time or working with an AMRAP but this was nice not feeling so crunched to get the reps in. I never rested more than 5 minutes between sets and decided to keep it light for the Hang Power Cleans in order to work on my form. I’m having trouble differentiating the Clean and the Power Clean, with these I kept catching it to far down in the squat position which you can do if you aren’t able to make the full weight but I definitely could do it. This is where my inexperience with these movements comes into play but I’ll keep plugging along.

5 Rounds, not for time:

5 Hang Power Cleans (AHAP) [115lbs]
Max Reps – Strict Pull-ups [Medium Band 12-8-8-7-10]
500 M Row [Best time = 1:56 averaged about 2:01]

Rest as needed between rounds.

Mobility:

Upper Trap Smashing. This felt really good with the lacrosse ball on my shoulders, after all the rowing we did today they definitely needed to to loosen up. This blog ends week 1 of my weekly WOD’s. As weeks keep moving on this is going to polish up, I’ll start taking photos and maybe I’ll be able to convince a trainer to do some quick instructional videos with me. Thanks for reading and be sure to comment below and let me know how this workout went for you or if you have any other thoughts on the blog!