I am SO excited for this cycle. We're working mostly with power cleans, clean and jerks and split jerks. Cleans are my favorite. I can't think of a more badass lift. Or, well, a lift that makes me feel more badass.
Also, in exciting news, I will be competing (and I use that word lightly) in this week's Tough Titsday Power Lifting Meet. I say lightly because I don't currently have a one rep max (1RM), I'm competing so I can hopefully find some numbers and figure out my 1RM to scale for future workouts. So stoked to see what my body can do.
7/16/12 WOD
Work up to a mid-heavy weight for the following. Technique must be spot on in order to move up in weight. Perform three sets of:
Hang power clean + front squat + split jerk (x3)
Weights: 33#, 43#, 53#, 63#, 63#
Couplet WOD
10 minutes, alternating movements every minute on the minute, of:
- 7 DB push press (each arm)
- 15 kettlebell swings
DB weight: 20lb
KB weight: 16kg (1 pood)
Cash out: 750m row.
The workout felt really good. Albeit, maybe a little too easy. Don't get me wrong, I was still drenched in 10 gallons of sweat by the end of it, but I didn't struggle as much with the 20lb DB weight on the push presses as much as I thought I would (comparing to previous workouts). We were supposed to select a heavy weight, maybe I should bump it up next time. The KB on the other hand, I tried to stick to the American swing, but my hands started getting really sweaty (and the KB started feeling really heavy), so I had to stick a few Russian swings in there. Overall, pretty good.
As for the cleans, I really tried to focus on good form. The cleans felt good, and I was nervous to do the split jerk since I've never done it before. It was interesting, but I think I've got it down. Just have to remember to jump that foot forward, and to stand up I move my front foot back, then my back foot up. 63# wasn't a heavy weight by any means, but I didn't want to push it since I was working on a new movement. A medium-heavy weight would probably be 75-80#. Maybe next time.
We were the only class who had a cash out tonight. It was either a 2/3 mi run or a 750m row. I picked the row (because I hate running around the block. It smells so bad.) And also, I knew I could challenge myself on the erg. I was right. My split fluctuated from 1:57-2:03/500m. Not too bad. I decided I want to do a benchmark 2K just to see where my time is. I know, I'm signing myself up for hell. But it'll be interesting to see how my time compared to when I was on the rowing team four years ago and hit a PR of 7:53.4. I bet I could do it again if I tried, but I'm going to need someone to cox me. I always break down. Speaking of coxing, I got to cox a few people after I finished. It felt good. Nice to get back on the erg again.
Tour de Force #3, #4, #5, #6, #7
I have a few to make up for (oops).
- Making all my WODs two weeks in a row! I even had to drag myself out of bed on Saturday to make the 12pm class (12PM! I stayed out a little too late on Friday (2:30am), but still only managed to suck down two beers). Congrats to me on not getting drunk.
- Cooking two weeks in a row! I met a friend for brunch on Saturday, but still had a very paleo-centric meal. Other than that, I don't remember the last time I ate out. What a great feeling.
- Signing up for Tough Titsday. I'm making a bigger effort to be active in CFSBK's community. The more positive people I'm surrounded by, the easier life changes are.
- Maintaining a mostly paleo diet! I've had a few cheats (like an ice cream cone when the Mr. Softee truck comes to work), but I haven't had an entire cheat meal. Although, I have had more carbs in potato form than I would've liked. It's still better than bread, though.
- Cooking more! I made quite a delish ginger pork tenderloin (sliced into medallions and seared) with a cilantro pesto sauce. Side of potatoes (see what I mean?). I'm also quite proud of the fact that I'm trying new recipes. Such a great way to combat kitchen boredom.
Way to go me!
