Oct 7, 2009

Some oly lifts, yay!

"Oly" is slang for "Olympic" -- I picked that up somewhere in my perusal of Crossfit blogs the past week. I like. :)


AMRAP 8min of:
  • 5 Clean and Jerk (135 lbs/95)
  • 7 ring dips
3 min rest
AMRAP 4min of:
  • 5 hang power cleans (135lbs/95)
  • 7 handstand push ups
Results: 3 rounds (85lbs; bench and box for dips) and 1 3/4 (85lbs, ankles over bar for HSPU)

**AMRAP stands for "as many rounds as possible".

Wow, this workout was deceptive... I thought I would be throwing the bar up a lot faster than I did, after my first 5 C&Js I was sooooo out of breath, damn! And I was just barely able to get up the HPCs, after the jump my feet were sooo wide. It almost would've been easier to catch in a squat.

But it felt good, I'd like to do this one again sometime. And I'm happy that I learned another way to modify HSPUs. Put a bar on a squat rack, hook your feet over and hang upside down, and try to get as vertical as you can. I was really just bending my elbows a bit and then locking back out, but it's a start. I think at this point I'm going to be as excited about getting a true HSPU as I am about getting a true dead hang pullup.

This is my last workout in the gym for a while, I'm leaving today on my trip up north. I'm going to do my best to keep working out while I'm on the road, but I do find it challenging to "program" for myself. I think if I was ever a coach or affiliate owner, I would offer "vacation programming" packages to my clients as part of their regular monthly fee. This month I paid for the whole thing, not knowing how long I'd be gone. It would just be nice to still feel like I was getting my $$$$'s worth. And given a set of equipment available, it seems to me they could come up with 5-7 workouts for me to do easily. They are the experts!

I'm taking along my 12lb dumbbells for DB hang squat cleans, thrusters, push presses, front squats, DB swings. I can borrow a broom here or there to keep working on my form for OHS and snatch. And then I've got my in-the-doorway pullup bar that I can use for jumping pullups and maybe some work on negatives. My big focus will be pushups, I'm so damn weak on those. I had worked on them a while back, and got better, but now I'm sucking again. Gotta put some time and effort into that, 2 weeks is enough time to make some decent improvements.

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