Thurs, 3 Nov 16
Block 8, Wave 1 - Snatch/Assistance
I trained at Iron Strong CrossFit today because I have been wanting to get back to doing snatch and clean and jerk for a while now, but a lack of a bar that actually spins rather than grinds has been keeping me in check. Thankfully, ISCF has everything I need - WL bar, bumpers, lots of room, and a sweet sound system to crank the metal up to 11 (or the Kesha, as the case may be). I felt rusty as hell and only had about 3 reps out of 32 where I really felt like I was hitting my direction changes fast, accelerating well, and making good contact with my hips. But at least I was making contact on most of my reps, and not dumping the bar forward or having to fight (much) to get it back enough to be balanced when I was catching it.
Snatch
complex x 45
3x75
3x95
3x125
3x3x145
1x175
1x185
Today I just wanted to get in some work to refamiliarize myself with the lift and see roughly where I need to work for different rep ranges. Next week I'll give cleaning the old reach around to see if it treats me nice as well.
Split Jerks (off boxes)
3ea x 45
2ea x 95
1ea x 135
1ea x 185
1ea x 225
1x275 - Right leg forward only; something felt way off in terms of what my left leg was doing and it bothered my knee. Thankfully I was taking video and went to check it out and when I split, I was pulling my left leg way out to the side as it went back which was making me land awkwardly and shift weight back to the right leg to keep my balance, putting my left leg in an even uglier position.
2x1ea x 275 - Fixed the problem and everything felt silky smooth.
Having jerk boxes to use so that I don't have to catch all these reps and increase the amount of compression I'm putting on my spine/discs over what I need to do for strongman is really helpful in aiding recovery and minimizing buildup of stupid injuries.
Reverse Hypers
15x90
3x15x180 - Yessssssssss! I'm so freakin happy to have regular access to a reverse hyper to use in my training. Having a structural abnormality in my low back, things tend to get jammed up and locked up tight and when they do it affects almost everything I do in the gym, so the more low back work I can do, the better. Especially when it is also pulling traction on my back while simultaneously strengthening it in the way the reverse hyper does.
Prone Single Arm DB External Rotation
3x15ea x 5
I briefly considered throwing in some conditioning to finish up, but I was pretty fried from snatches and jerks and with the Highlander competition coming up in a little over a week at Brute Strength Gym and the slim chance that I might miraculously be able to compete in MD Strongest in 2 weeks, there's no need for me to grind myself into the ground just yet. Soon though.