Jeff and I attended the 8am session at CrossFit Nittany, led by the owner and coach, Bryan. I’ll begin by stating that Bryan is a great coach!
The box is smaller than CFZ, but is set up nicely.
After working on mobility, Bryan led us through a warmup consisting of 3 rounds of 200m run, 8 dumbbell push press per arm, 8 “bend-overs” each leg (still holding db), & 8 db snatches per arm. I used a 30# db. We then did one of my favorite warmups — ass to and feet on wall. Bryan is a funny man, and he said, “You’ll feel this in your bathing suit area.”
As we were setting up for the clean & jerks, one of the attendees (Cheryl?) had a discussion with Bryan regarding my running form, and how it is similar to that of one of their endurance athletes. Bryan said, “It’s a compliment, Paul.” Posture, lean, and lift.
20 minutes to practice and work towards heavy Power Clean + Push Jerk – work up to 7 x 1 for approx. the last 10 minutes, resting 60 sec.
I started light. Instead of a heavy C&J 7 times, I added weight to the bar for each rep, beginning with 115 and ending with 140. All reps felt solid, with no pain in left arm. Finally! My last rep was about 85% of 1RM full squat C&J. I’ll take it!
I was dreading the met-con, as I’ve always struggled with OHS. I was, however, secretly pleased that OHS were included in a met-con, as I wanted to see if my focus on form has resulted in improvements in consistency. I’m certainly getting there.
Toes to bar
The prescribed weight was 115#. Given that that’s my 1RM, I settled on 75#. As the weight was relatively light, and I was focusing on form, my goal was to complete all rounds unbroken. I achieved this goal, completing the met-con in exactly 5 minutes.
I did not, however, complete any series of T2B without a pause at the bottom. Granted I didn’t drop from the bar, but T2B weren’t nearly as fast as they need to be. I’ve been able to string T2B in the past, but it’s never been because I knew what I was doing. True story.
Bryan was kind enough to spend some time with me when the session ended, and he gave me direction for stringing T2B together. His guidance was so excellent that I was able to immediately string them together. Thanks, Bryan!
On the drive home Jeff said, “We should just quit our jobs and open our own CrossFit.”