Crossfit log for Tuesday, November 25th Double PR day.

Epic day at Crossfit today.

Started with Power clean, find 1 rep max.  In my mind my current max was 191#, but that was for a full clean, my actual power clean pr was 185# (from 14 months ago)

Worked with Kamil again, built up quickly with 95#, 135#, 155#, I negotiated an incremental step to 175# (the difference between knowing I could do it and not being sure).

Then we hit 185#, no problem.  Upped it to 195#, still thinking my PR was 191#, first attempt bailed on the second pull.

Walked away and tried again.  Now the coach's advice paid off.  He said anything above parallel is still a power clean.  Get under the bar, I you fail, you still get a regular clean, I don't want to see a fail for trying to catch it too high.

So that's what I did.  Pulled hard, full extension, and dropped under the bar. Caught it like 6 inches above parallel. It was awesome. 10lbs PR.

Looking forward to more power work in the new year.

Then we did Fran.

I was so anxious.  Flip flopping between, go for it and just get through it.

Fran: 21-15-9 of
- thursters 95#
- pull ups

This was my third time doing Fran Rx.  Last December 23rd, so nearly a year ago, and last May 14th.  9 minutes flat and 8:55 respectively.

Tried to remember all the lessons I've learned along the way.  First round unbroken, breathe during the thrusters, a lot, don't put the bar down. Get through the pull ups fast. Do as many thrusters as you can in the round of 15. Last 9 pull ups unbroken.

Go time.  After 2 thrusters I remembered to breathe.  Taking 3 breaths for each rep (one at the top, 2 in the front rack before each rep).  Don't rush, be systematic.  Made it to 17 before I rested in the front rack for a couple of seconds.

Somehow couldn't find my rhythm on the pull ups, dropped after 7, tried again right away, still awkward at 11, dropped again, but took a step back then jumped up again and found it. for the last 10.

First back to the bar, almost the same time as Justin.  Chest was heaving, told myself to just get through 5.  Did that two more times. Trying to keep the breaks short.  Pull ups went better, made to 11, then quicly back up for 4 more.

Had to drink a couple of times.  Creatine leaves my throat parched as soon as the heavy breathing starts.  That didn't really cost me any time, I wouldn't have been starting up any faster without the water.

Almost done.  Clock already over 7 minutes.  Grab the bar thinking: do 3.  Made it to 5.  Stoked, maybe I can break 8:00. A few deep breaths hammer out four more.  7:43.  Jump on the pull up bar. Hammer out 9 unbroken.  8:06.

I'll take it!  54 second PR on Fran at Rx.  That ain't nothing.

Next time.  Warm up the pull ups. Find my rhythm.  When my focus shifts to met con and power, this will definitely improve.   My best Fran time ever was 6:36 at 85#.  I want to break that.  I want my fastest Fran time to be Rx. 

Happy with the double PR.  Great way to start a Tuesday.

Progress update:

 Power Clean PR. 

Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014

Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch:  125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch*: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 175# July 24, 2013

*from the hang