The snatch is very difficult for me because of inflexible shoulders and back. The split snatch is easier - I can do that. But the squat snatch is impossible for me. Something to work on for 2009.
Run 400 meters
21 Kettlebell Swings (24kg/53#)
12 Pullups
Time: 11:10
New PR! The last time I did this was June 5th, 2008. My time then was 12:40. An improvement of 1:30!! Keeping track of your results really helps. It’s a great motivator for one thing. CrossFit is definitely making a difference!
I approach practically every CrossFit workout with trepidation and that funny feeling in the pit of my gut. “Can I do this?” I ask myself. “Yes,” I answer. I don’t care how long it takes, but I can do it. That’s the way it should be. CrossFit workouts are not for the faint of heart. You have to be dedicated and determined. It’s as much of a mental workout as a physical one.
That was the case with today’s workout. I could tell it was going to be tough, especially the jerks at 115lbs. I just didn’t know how tough. The other guys are in their 20s and 30s. They finished way ahead of me, but then I’m an old man of 51. But I finished - I didn’t care as long as I finished.
You can compete with the other folks, and that can be healthy and fun. Or, you can compete with yourself, which is what I choose to do. Because there’s always going to be someone faster, stronger, younger, and better looking. As Popeye used to say, “I yam what I yam.”
WOD:
21-15-9 reps for time of:
Split jerk 115#
Box jumps
Pull-ups
Today’s workout is called “The 12 Days of Christmas”
12 reps each exercise using one weight. No rest between exercises.
Thrusters
Sumo Deadlift High Pull
Clean
Press
Snatch
Push press
Back squat
Deadlift
Overhead squat
Jerk
Front squat
Power Clean Score will be measured in horsepower
Weight: 65# Time: 14:07 HP: 0.11
This wasn’t my best performance. I could have done better. Which brings up my CrossFit New Year’s Resolutions (I already have plenty for my non-CrossFit life!):
Be able to do a proper overhead squat. This involves increasing my shoulder flexibility.
Do a muscle up
Stop leaning forward. I have a terrible habit of leaning too far forward on things like squats. Tim keeps yelling at me to stay on my heels. Maybe it’s my shoes? I need new shoes.
Start the Zone Diet. I think this will help me in many ways.
Rest Day Enlarge image "Training with Jim Baker: Vilma Siebers Part 3", CrossFit Journal Preview - video [wmv] [mov] "Creature Comforts" by Rebecca Skloot - The New York Times Post thoughts to comments.
Complete four rounds for time: Run 400 meters 15 Handstand Push-ups 15 ft Rope Climb, 2 ascents Post time to comments. Enlarge image Chris Campbell, CrossFit Portland, Mt Hood, OR "What is CrossFit?" a candid chat with Nicole Carroll - video [wmv] [mov]
Hang power clean 1-1-1-1-1-1-1 reps Post loads to comments. Enlarge image CrossFit Certification Seminars, GSX Athletics, Ft Worth, TX and Rainier CrossFit, Puyallup, WA CrossFit Programming with Dave Castro Part 6, CrossFit Journal Preview - video [wmv] [mov]
Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 081129. Enlarge image University of Wyoming Swim Team, CrossFit Laguna Beach Coming Soon..."Every Second Counts" - video [wmv] [mov]
Rest Day Enlarge image "Jason Rhabdo Kaplan, On the Road to the 2009 CrossFit Games" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov] "The City Where the Sirens Never Sleep" by Matt Labash - The Weekly Standard Post thoughts to comments.