Got to practice squat cleans in a WOD this morning.
5 rounds:
5 squat cleans (185/135)
100m sprint
10 AbMat butterfly situps
Results: 11:03 @ 95
I had a hope of using 115 in this WOD, thinking that maybe my squat clean capacity would be higher since my power clean PR went up by 10#. However, I quickly realized that until I do a ton of heavy front squat training, I won't squat cleaning more than 95 or 100 in a WOD. Stripped weight from 115 to 95 after my first 2 reps, boo.
Also had my first experience with blocking my airway with the bar on a squat clean. Woo, that was crazy! I think it's because I was using a men's bar -- that little bit of extra thickness probably threw off that delicate balance of keeping the bar on my shoulders without chocking myself.
Many of the clean felt like the flew up off the ground, and then the trouble was standing up with the bar. Again, the answer to this is heavy front squats. They are in my post-marathon strength training plan for sure.
Showing posts with label squat clean. Show all posts
Showing posts with label squat clean. Show all posts
Sep 19, 2011
Oct 7, 2010
Daily maxin' and back crackin'
So, I drove south to train with Coach H yesterday morning (as has become my custom on Wednesdays), and to my delight he says we are doing a daily max. Yay!
I mean, really, what good CrossFitter doesn't love to find a 1 rep max? It is part of the cult people. :-p
My current max in Olympic lifting training was 45kg (99# - just multiply the value in kilos by 2.2). That includes practice, and my first competition.
In practice I was a mess, and I don't even think I could stand up with 45. In competition, it was easy and light. Not a struggle at all to stand up with it at all. So I knew my "true" max was higher, but I was sure how much higher.
So, off we go in our practice session. I took the weight off the rack, did one split jerk from behind the neck, then dropped the bar, then did a full squat clean from the floor. (Oly lifting training is full of these "combo moves" as I call them. Like 1 clean and 3 front squats, or 1 clean and 1 power jerk and 1 split jerk. I love it.)
My weights went something like this:
35-45-48-50-52.5-55
I really thought I was done at 52.5! It was sloooooow standing up. But Coach H had me load my bar with 55, and we were off. I pressed out the 55kg jerk, so that didn't go too well. But my 55kg clean went great! Again, it was slooooow off the floor, but I stood up with it! Woooooooo!
I know 55 kilos is only 112#, so not exactly the most amazing squat clean in the universe, but it was amazing to me. I haven't felt this excited about making progress on a skill in a very long time.
--
I'm still having that weird pain in my hip, so instead of full snatching, we did a horrible exercise where you start from the hang, and then lower yourself through the proper positions in the lift. So, it's like an eccentric version of the lift. I have to do this because my back is too weak and tight to get into the correct starting position for the snatch. And because I just plain need practice in how to make that transition from floor to knee to above the knee to power position to jump. (More on this later)
Because I can't do the start position correctly, right now I only snatch from mid-thigh, above the knee and just below the knee. Last practice with Coach H I snatched 42 or 43 kilos from above the knee -- which is incredible since my current PR is 45. So once I get my starting position fixed, I should really start making big progress. Wheeee! :-D
--
Well, yesterday was my very first adjustment at the chiropractor. My husband has been doing chiropractic care *forever*, but since I don't suffer from any chronic back pain, I never really considered it. At least not until I learned from my Oly coaches that my back was incredibly weak and also incredibly tight -- and that the tightness was affecting movement throughout my lower back and hips. Not cool!
So in addition to strengthening my back under their direction, I decided I would also hit up husband's chiropractor and see if she could help loosen things up and improve my flexibility as I got stronger.
After reviewing my xrays with her, turns out I have a curvy spine! How weird is that! hehe So if you look at my back, as my spine leaves my pelvis, it curves over to the left and back in. There's some little "mini" curves just below my shoulder blades. The tightness comes from the body trying to compensate and keep the spine in line -- by tightening the connecting muscles first on the inward side of the curve, and then on the outward side of the curve. It's like a tug-of-war that's locked in a stalemate.
I'll admit, I'm still a bit skeptical of the whole thing. I'll believe it's when I see a second set of xrays after a few weeks of care and less curve. :) Also, less tightness in my low back after some of my lifting exercises would make me a *true* believer. :-D
--
One more thought on going to the chiropractor. Maybe this is venturing into TMI territory, but after my first adjustment yesterday, I couldn't help but make the connection between how your first adjustment is like your first trip to the gynecologist.
Here's my point. When you go to the gynecologist, you know lots of people who have gone, and you kind of get the general idea of what they're going to do to you. But for some reason, NO ONE warns you about the really surprising parts!
For gynecology, nobody warned me before my first appointment that the doctor was going to do a breast exam. I knew she would be poking around "down there", but geez, someone could've warned me about the stuff that was going to happen up top!
At the chiropractor, I really would've liked some prior warning that she was going to try to twist my head off my fucking neck! Seriously! She kinda felt around my neck, turned my head, everything was fine, and then BAM! What the fuck! So much stuff cracked inside my neck it made my sick to my stomach. I am *not* one of those people who likes things to crack -- except maybe a nice low back stretch, with one or two small pops. That is it.
So yeah, I am not so much looking forward to going back, especially because of the neck thing, but I am committed to trying it because I really want to do everything I can to get my body in optimal shape for Oly lifting. I'm also going to try some therapeutic massage as well, even though my last experience with that kinda sucked. The lady was on my traps for-ev-er and they were sore for a week afterward. Not cool!
--
Sorry this ended up so long! I know some of you wanted to hear more about my Oly adventures. I will try to keep it shorter and sweeter next time, and stick more to exact details on what we do in the training sessions, and what I'm learning about the lifts. Knowledge is power! :-D
I mean, really, what good CrossFitter doesn't love to find a 1 rep max? It is part of the cult people. :-p
My current max in Olympic lifting training was 45kg (99# - just multiply the value in kilos by 2.2). That includes practice, and my first competition.
In practice I was a mess, and I don't even think I could stand up with 45. In competition, it was easy and light. Not a struggle at all to stand up with it at all. So I knew my "true" max was higher, but I was sure how much higher.
So, off we go in our practice session. I took the weight off the rack, did one split jerk from behind the neck, then dropped the bar, then did a full squat clean from the floor. (Oly lifting training is full of these "combo moves" as I call them. Like 1 clean and 3 front squats, or 1 clean and 1 power jerk and 1 split jerk. I love it.)
My weights went something like this:
35-45-48-50-52.5-55
I really thought I was done at 52.5! It was sloooooow standing up. But Coach H had me load my bar with 55, and we were off. I pressed out the 55kg jerk, so that didn't go too well. But my 55kg clean went great! Again, it was slooooow off the floor, but I stood up with it! Woooooooo!
I know 55 kilos is only 112#, so not exactly the most amazing squat clean in the universe, but it was amazing to me. I haven't felt this excited about making progress on a skill in a very long time.
--
I'm still having that weird pain in my hip, so instead of full snatching, we did a horrible exercise where you start from the hang, and then lower yourself through the proper positions in the lift. So, it's like an eccentric version of the lift. I have to do this because my back is too weak and tight to get into the correct starting position for the snatch. And because I just plain need practice in how to make that transition from floor to knee to above the knee to power position to jump. (More on this later)
Because I can't do the start position correctly, right now I only snatch from mid-thigh, above the knee and just below the knee. Last practice with Coach H I snatched 42 or 43 kilos from above the knee -- which is incredible since my current PR is 45. So once I get my starting position fixed, I should really start making big progress. Wheeee! :-D
--
Well, yesterday was my very first adjustment at the chiropractor. My husband has been doing chiropractic care *forever*, but since I don't suffer from any chronic back pain, I never really considered it. At least not until I learned from my Oly coaches that my back was incredibly weak and also incredibly tight -- and that the tightness was affecting movement throughout my lower back and hips. Not cool!
So in addition to strengthening my back under their direction, I decided I would also hit up husband's chiropractor and see if she could help loosen things up and improve my flexibility as I got stronger.
After reviewing my xrays with her, turns out I have a curvy spine! How weird is that! hehe So if you look at my back, as my spine leaves my pelvis, it curves over to the left and back in. There's some little "mini" curves just below my shoulder blades. The tightness comes from the body trying to compensate and keep the spine in line -- by tightening the connecting muscles first on the inward side of the curve, and then on the outward side of the curve. It's like a tug-of-war that's locked in a stalemate.
I'll admit, I'm still a bit skeptical of the whole thing. I'll believe it's when I see a second set of xrays after a few weeks of care and less curve. :) Also, less tightness in my low back after some of my lifting exercises would make me a *true* believer. :-D
--
One more thought on going to the chiropractor. Maybe this is venturing into TMI territory, but after my first adjustment yesterday, I couldn't help but make the connection between how your first adjustment is like your first trip to the gynecologist.
Here's my point. When you go to the gynecologist, you know lots of people who have gone, and you kind of get the general idea of what they're going to do to you. But for some reason, NO ONE warns you about the really surprising parts!
For gynecology, nobody warned me before my first appointment that the doctor was going to do a breast exam. I knew she would be poking around "down there", but geez, someone could've warned me about the stuff that was going to happen up top!
At the chiropractor, I really would've liked some prior warning that she was going to try to twist my head off my fucking neck! Seriously! She kinda felt around my neck, turned my head, everything was fine, and then BAM! What the fuck! So much stuff cracked inside my neck it made my sick to my stomach. I am *not* one of those people who likes things to crack -- except maybe a nice low back stretch, with one or two small pops. That is it.
So yeah, I am not so much looking forward to going back, especially because of the neck thing, but I am committed to trying it because I really want to do everything I can to get my body in optimal shape for Oly lifting. I'm also going to try some therapeutic massage as well, even though my last experience with that kinda sucked. The lady was on my traps for-ev-er and they were sore for a week afterward. Not cool!
--
Sorry this ended up so long! I know some of you wanted to hear more about my Oly adventures. I will try to keep it shorter and sweeter next time, and stick more to exact details on what we do in the training sessions, and what I'm learning about the lifts. Knowledge is power! :-D
Apr 10, 2010
Oly lift combo
Considering my love of the Olympic lifts, this morning's WOD should've been something I banged through quickly and with enthusiasm.
Instead, it was like freaking pulling teeth.
My intuition is that I ate crap and did 2 WODs yesterday, and that did not do me any favors. Barely any protein, so my recovery was probably sucky. And I didn't sleep well, despite being tired, and that is always a bad sign.
This should've been more in the range of 10 minutes, which is right around where Mandy finished it Rx. No other females did this Rx -- the OHS are the limiting factor.
There was so much resting and pacing and bullshit in my performance of this WOD. If I want to see results, I need to bring more INTENSITY and focus to my WODs. Yes, it's good that I got out there and participated, but to see improvements I need to put the effort in. And improvements are what keeps me motivated to stay on this CF journey.
--
Remember Kallista Pappas? I know I definitely remember watching her video from the 30 100# C&J for time event at the 2008 games. Just happened to come across her again in my web travels, and wanted to share. Definitely a badass CrossFit chick. Also, she is a blogger.
--
This Rx Skills Checklist is kinda neat. Some of them I know I could definitely do, the heavy lifts, but the body weight stuff I am still lacking. Sadly, I can't currently do 25 chest-to-deck pushups in a row. I am thinking my next set of goals I write down will be body weight focused...
--
This post is awesome and epic -- Things I Hate About CrossFit, Part Deux
I am most in agreement about how ridiculous it is when CrossFit HQ de-affiliates / fires people like Robb Wolf and Melissa Urban/Whole 9. So much for inclusiveness!
Instead, it was like freaking pulling teeth.
My intuition is that I ate crap and did 2 WODs yesterday, and that did not do me any favors. Barely any protein, so my recovery was probably sucky. And I didn't sleep well, despite being tired, and that is always a bad sign.
WOD:Results: 11:39
Using the same barbell for all movements - 95#/65#
5 rounds for time:
3 power snatch
7 OHS
3 squat clean
7 push press
This should've been more in the range of 10 minutes, which is right around where Mandy finished it Rx. No other females did this Rx -- the OHS are the limiting factor.
There was so much resting and pacing and bullshit in my performance of this WOD. If I want to see results, I need to bring more INTENSITY and focus to my WODs. Yes, it's good that I got out there and participated, but to see improvements I need to put the effort in. And improvements are what keeps me motivated to stay on this CF journey.
--
Remember Kallista Pappas? I know I definitely remember watching her video from the 30 100# C&J for time event at the 2008 games. Just happened to come across her again in my web travels, and wanted to share. Definitely a badass CrossFit chick. Also, she is a blogger.
--
This Rx Skills Checklist is kinda neat. Some of them I know I could definitely do, the heavy lifts, but the body weight stuff I am still lacking. Sadly, I can't currently do 25 chest-to-deck pushups in a row. I am thinking my next set of goals I write down will be body weight focused...
--
This post is awesome and epic -- Things I Hate About CrossFit, Part Deux
I am most in agreement about how ridiculous it is when CrossFit HQ de-affiliates / fires people like Robb Wolf and Melissa Urban/Whole 9. So much for inclusiveness!
Dec 29, 2009
Elizabeth
"Elizabeth"
21-15-9
Squat cleans (135/95)
Ring dips
Results: 23:38 - 95#, band assist on dips
I really need to work on dips. Add that to the list of 20 other movements that I'm weak on. I started out with the floss, and made it to about 11, I think? Then I used two flosses together to finish out 21. Next round I started out with 1 floss, couldn't get any dips, set up 2 flosses together, did 3-4 dips, and then gave one band up to somebody who was actually moving through the WOD quickly. heh Finished up the set of 15 with the black band. Did all of 3 round with the black band.
I think while traveling I will carry my bands with me so I know what the heck I'm doing. Though really the problem was that I didn't realize I should be going in the first group. If I had I would've spent some time messing around with the bands ahead of time. Oh well!
Overall, I'm pleased with this WOD. But it makes me giggle to see that Aimee did it in 9:27. My next goal will be to do unassisted ring dips, or at least all dips with the floss. After that I hope I can go sub-20.
It's nice to add another girl to my sidebar. :)
It was also nice to get four WODs in at CF KoP. I'll miss seeing you guys until our next trip up north!
21-15-9
Squat cleans (135/95)
Ring dips
Results: 23:38 - 95#, band assist on dips
I really need to work on dips. Add that to the list of 20 other movements that I'm weak on. I started out with the floss, and made it to about 11, I think? Then I used two flosses together to finish out 21. Next round I started out with 1 floss, couldn't get any dips, set up 2 flosses together, did 3-4 dips, and then gave one band up to somebody who was actually moving through the WOD quickly. heh Finished up the set of 15 with the black band. Did all of 3 round with the black band.
I think while traveling I will carry my bands with me so I know what the heck I'm doing. Though really the problem was that I didn't realize I should be going in the first group. If I had I would've spent some time messing around with the bands ahead of time. Oh well!
Overall, I'm pleased with this WOD. But it makes me giggle to see that Aimee did it in 9:27. My next goal will be to do unassisted ring dips, or at least all dips with the floss. After that I hope I can go sub-20.
It's nice to add another girl to my sidebar. :)
It was also nice to get four WODs in at CF KoP. I'll miss seeing you guys until our next trip up north!
Mar 23, 2009
Repost: Just another manic Monday
Originally posted on another blog I write anonymously, but re-posted here because I want this blog to represent my entire journey since starting CrossFit.
I'm sitting at my dining room table, still in my sweaty gym clothes, catching up on blog reading before I start my crazy day.
I'm sitting at my dining room table, still in my sweaty gym clothes, catching up on blog reading before I start my crazy day.
At the gym this AM we did a warrior WOD - Badger.
"Badger"
3 Rounds for time of:
95/65lb Squat Clean, 30 reps
30 Pull Ups
Run 800 meters
I did my squat cleans with 35lbs (should've done 40 or 45, in hindsight) and for pullups I tried to do the first 10 with the band assist, and then finished the set with 20 jumping pullups. My hands are *hurting*. I did not sub ring rows, because I detest ring rows. Hate them with a passion.
As I was pounding the pavement on my last run, I started thinking about how my legs felt a lot like they do during the run at the end of a triathlon. If you switched and did the pullups first, then the workout would be a lot like a sprint tri -- swim-bike-run. Well, at least it would be if you swim like I do, all arms and shoulders, and hardly any legs.
Yesterday LT motivated me to do a run, so I did 30 minutes around our neighborhood. I felt decent, and wasn't completely washed out afterward. It helped that the weather has been so temperate here lately, and especially yesterday. We did some situps and pushups afterward.
The reason I haven't been posting that much? Ruby stole my glasses:
"Oh haiiii mom! I haz ur glasses!"
Actually, that's not really the reason I've been quiet. (I know! Shocking!) I went into a "holy crap, my life is in shambles" tailspin last week as I suddenly realized I am unemployed for the first time in about 8 years, and not only that, holy crap I'm fucking married! Yes, the wedding really should've clued me in to that whole thing, but I just had a moment where I realized how much my life has changed, and that threw me for a loop.
Luckily my husband was here to tease me and tickle me until I smiled, and then he proceeded to hug me a lot until I snapped out of it, gritted my teeth, and vowed to figure out this new life and not let the changes scare me into inaction.
And I continued to go to CrossFit, so at least I stayed on track with that.
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