I didn’t have time to snap a pic from today, but here’s one from my training log. I do see a few errors/unfinished sets that I forgot to fill in.
Workout of the Day
Snatch (low catch) 3, 3, 2, 2, 1, 1
60kg x 3
65kg x 3
70kg x 2
75kg x 2
80kg x 1
85kg x (F)
85kg x 1 (New PR!)
Push Press 5×5
70kg x 5
80kg x 5
85kg x 5
85kg x 5
90kg x 5
Then,
AMRAP 20:00
AMRAP in 20:00
10 kettlebell swings 2 pood
5 standing broad jumps (maximal effort each time)
20 push-ups
Full Rounds: 10 (+10, +3) - New PR!
Notes: Another friggin’ good day! Man, I just love even saying that, and it’s even better when it’s true. Haha! Due to a change in plans I had to get in earlier than usual today for this one, and didn’t any time to waste while I was there. Regardless, it was one of those workouts where I could walk out the door after I was finished and know deep down that I gave it my all.
The snatch. This is by far becoming one of my favorite lifts, not because I’m good at it (because I’m not. I’m definitely getting better though.), but because it involves such a great blend of both strength and skill. Plus, taking a bar off the ground and going directly over head with it in basically one movement just looks pretty cool too. A BIG TIME PR TODAY! Thanks to some solid coaching from my trainer, Wil I was able to focus on some movements that really helped. My old PR for snatch was 154# and today I pulled a 187#. Furthermore, I feel it’s safe to say I had some left in the tank. It wasn’t going to happen today, but the next time I work up to a 1RM on snatch I feel confident I’ll be able to bump this PR up again.
The push press felt good today too. My numbers today were definitely heavier than the last time I did this exercise 5×5. It’s a good sign that I’m building both strength and acquiring skill.
For the AMRAP, man I busted it today. Not gonna lie, I pushed as hard as I could. Thankfully I rewarded myself with another PR. Last time I did this complex I went 9 full rounds (+10, +5, +20). Again, the push-ups were the main killer. I ripped up my hands on the KB swings and had to trim up some calluses later on this evening. One thing that definitely helped me was some pacing/breathing advice from Wil. Definitely something to apply to future WODs.
Great job Karl! I noticed Mikko Salo’s push-up form in the Sisu video and he’s got narrow hand position tight to the body almost like am M versus the typical (or at least me!) T form. Then I was watching some of the Westside Bench vids (http://journal.crossfit.com/2010/01/setting-up-the-bench.tpl) and they were talking about using more of the full body on the bench and using more of the back/shoulders with elbows in. Maybe this is what “proper form” is all about but I’m looking forward to trying it out with PUs and seeing the results myself… and the bench too!