Oly Benchmarks

WOD:
Olympic Total

Total of best of three attempts in the Snatch and best of three attempts in the Clean and Jerk.

Post total to comments.

Results:

Snatch:
35-45-50(f) matched my snatch PR

Clean & Jerk:
55-60-65(f) got 65 on a 4th attempt - matched my clean PR
Total:
105

Neither lift was particularly good form. Although I think the 65# clean was probably the best form I've had yet thanks to some coaching from Polly.

Fight gone truly terrible

WOD:
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Results:
135?

I managed to lose my score sheet. not the end of the world. I had a terrible score. particularly because 60 of my 130-somthing score were box-step-ups. I did ok on the row - between 11 and 13 though it was a huge struggle just to get that - I had a hard time keeping the watts over 1000 for the first time in a long time - and not more than 5-8 reps on each round of the SDHP and PP. and i think 4 reps cumulative for the wallball - and i think only 1 or 2 of them hit the wall on the x instead of getting high enough but not touching the wall.

But I have a really good excuse. We had to put our cat Felix to sleep the day before, and we had been up with him every hour the night before that. I also decided that the trauma was every justification i needed to jump off the diet bandwagon with both feet so all i ate all day was essentially junk. So - bad sleep, emotionally wrecked and shoddy fuel. Hardly surprisijg I did so badly.

I've GOT to work on my wallball before the september fundraiser though.

Oh - And I discovered that I've lost 5 pounds. not. good. I swear - I stop paying attention for 2 weeks, and all my hard fought for muscle goes away :-( damnit.

7x1 Front Squats

Apparently we're taking it easy this week, which, you know, I can get behind.

1-1-1-1-1-1-1 Front Squat

135-145-145-145-145-145-145

This is only 10# heavier than the 5x5 front squats we did on October 18, but my limiting factor here isn't strength, but rather technique. I can go down pretty well, but getting out the hole is where I get in trouble. My back cantilevers forward slightly, putting much more strain on my wrists and lower back. I spent most of tonight trying to address that, and 145 was pretty much the limit of where I could safely work that spot.

I think it's a flexibility issue. My back just isn't very flexible, and I have great difficulty keeping it arched at the bottom of my squat. This makes front squats and overhead squats very hard, so it's an important thing to work on. I think I need to do more third-world-squats when I get the opportunity, to try and push that flexibility limit.