Crossfit log for Thursday, August 15th

Took Wednesday off. I was tired and didn't want to face WOD Wednesday.

Kiza had already booked this morning, so I got the low down from her and brought my shoes and chalk to the Y.

Strength was snatch work. First up, power snatch. Work up to 90% of regular snatch. I recently PRd my snatch at 130 so 90% would be 117#, so I aimed for 115#. The problem being my power snatch PR was only 105#

Warmed up with the bar, did 3 reps @ 65#, 3 @ 75#, 3 @ 85#, then I did 2 @ 95# and 2 @ 105#, the second one was a bit shaky. So now I'm nervous and naturally my first attempt at 115# failed and I thought "crap, that's no good.", took a short break, got some water, re chalked my hands and tried again. BOOM! Nailed it. Tried it again for good measure. Nailed it again. Solid PR.

Then it was snatch grip dead lifts at 120% of max snatch, so 156# rounded down to 155# 3 sets of 3. Did a set at 135# then 3 sets at 155#.

The workout was short and nasty. Recruited my Y victim Adam to do it with me, which is good cause you push harder that way.

10 rounds of burpees and 20kg kettle bell swings
round 1 10 burpees 1 kb swing
round 2 9 burpees 2 kb swing
round 3 8 burpees 3 kb swing
...
round 10 1 burpees 10 kb swing

My time: 7:47, Adam's 8:19. Heart was racing.

I screwed up my count at the end. Did 3 burpees in round 8 and 9 and 2 in round 10 then ended with a single burpee. So more work, not less, thankfully.



Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net
New Power Snatch PR:

Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 235lbs May 23, 2013 (up from 215lbs)

Other lift PRs:
Front Squat 200# Apr 18, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013