Crossfit log for Wednesday, October 30th

This has been a week of breaking Personal Records.

Yesterday not only did I hang clean 180lbs, I also got 62 unbroken double unders.  And today I broke not one, not two but three records.

I wanted to test my strict press, it had been a while since my 120lbs effort (May), so I was due.

Worked my way up with empty bar 5 reps, 65# 3 reps, 95#  2 reps.  Did 115# for 1 rep and then tried 125#, struggled, really had to brace my back, but inched its way up until lockout!  PR #1.

Now I'm thinking I could have easily push pressed that, so I put 135# on the bar and push press it a couple of time.  Added 10# and push pressed 145# for 1 rep. Add 10# more and did 155# for 1 rep and it felt good.  So had to try 165#, and I nailed it.  PR #2.

So then I decided to go for it, I peeled back to 155# and jerked it without problem. Went to 165# and didn't quite get low enough, but was able to press it to lock out. Tried 175# and failed my first attempt. 

Gave myself a little pep talk, told myself to commit to it, to get lower and lock it out right away.  Well that worked, nailed it at 175#.

So had to try 185#, I felt good about it after that last one at 175#, I got low, I committed to it and I caught it, but not locked out.  I pressed hard and was able to lock it out quickly.  Not good enough for Olympic lifting, but totally good enough for Crossfit.  PR #3!

Now I really have no excuse not to clean and jerk 185#.



Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net

New Power Clean PR. That my 4th lift out of 6 that's within 10lbs of my goal.

Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 175lbs Sept 23, 2013 (up from 157lbs) 10lbs away!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 180# (up from 175#) Oct 29, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013