I had every intention of attending the 6 AM session at CrossFit Zeal this morning; however, I was far too tired to do so. Yesterday’s travel to Chicago took its toll. My nose is still sore and my sinuses are a wreck.
I instead attended the 5:15 PM session (along with Jeff). Michael Kelley got a haircut! He looks mighty handsome. I made sure to tell him so. I also made sure to wear my CFZ T-shirt inside-out.
Today’s skill was the dreaded snatch, or what I like to call “my lady parts”. We were to work up to seven rounds of 1 power snatch followed by five overhead squats. I hadn’t yet set up my bar when the clock began counting down from 15 minutes. I did one warm-up round with the 45 pound bar. I then did rounds at 65, 75, 80, 90, and 95 pounds. My current one rep max for overhead squat is 110 pounds. I was already getting pretty close to that, but for 5 reps.
I successfully did a round of 1 power snatch followed by five overhead squats using 100 pounds. I was pretty excited. I put another 5 pounds on the bar. I had 2 failed attempts at a power snatch using 105 pounds. I got it on the third attempt and then successfully completed 5 overhead squats. Michael Kelley observed quite a few rounds and his feedback was generally positive.
I’m pretty certain that the most I have ever power cleaned has been 135 pounds, and that was doing a recent metcon. My current one rep max for a full squat clean is 160 pounds. This is important shit people, so pay attention.
Today’s metcon was to have been 4 rounds of 5 power cleans at 75% of power clean 1 rep max followed by 200m run. 75% of 135 is a mere 95 pounds. I informed Michael Kelly that that was what I was going to lift and he said, “You lifted 110 or 115 pounds last week so do that today.” I put 115 pounds on the bar. The clock began. I somewhat easily completed the first 5 power cleans and they felt good and solid. That sounds like a bowel movement. I wasn’t the first to begin to run but I quickly took the lead. I was certain that we were to run 400m, so that’s what I did. I realized my mistake when I turned around at the 200m mark and everyone had already turned around and was heading back to the box.
I increased the weight to 120 pounds for the second round and then ran another 400m. I increased the weight to 120 pounds for the third round and then once again ran another 400m. On my way out of the box I asked Michael Kelley to increase the weight and I may have said by 10 pounds. I can’t quite recall. When I arrived back in the box I noticed that he had placed 2, 10-pound plates on either end of the bar for a total of 135 pounds. Keep in mind that I struggled with just 1 rep at this weight during a recent workout.
With little fanfare or struggle I completed the 5 reps and then ran another 400m. My time was 9:01. I was the last to finish. Granted, I ran an additional 800m.
As the power cleans felt so good, I wanted to try a heavier weight. And that’s what I did. I completed single reps at 140 and 145 pounds. Michael Kelley closely observed my performance, and provided positive feedback once again. He put 10 more pounds on the bar, and I completed a power clean at 155 pounds — a 20-pound PR. I had 2 failed attempts at 165 pounds, and that’s okay.
I finished the day by practicing double unders using my older, heavier jump rope, and it that seems to do the trick. I am no longer hitting the back of my head with the jump rope. And that’s a good thing.