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Old 01-26-2013, 12:41 PM   #241
EliteDreams
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Great work!
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Old 01-26-2013, 09:55 PM   #242
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Huge front squat. Impressed. I stink at them.

You know much about WODs? I was asked to collaborate on a CrossFit project and am wondering if they follow any specific structure.
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Old 01-28-2013, 10:29 AM   #243
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Thanks guys, it was definitely nice to hit that FS, especially becuase when I first started I was terrible at them.

Steve, I'll shoot you a PM, I am familiar with some structure of the WOD's there are just so many variations. We can discuss it though.
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Old 01-29-2013, 09:26 AM   #244
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1.28

Fran: 21-15-9
Thrusters @ 95
Pull Ups
-Finished in 5:27

1.29 AM

Snatch
warmups
170 x1 PR

Clean and Jerk
warmups
225 x1 PR
245 xMISS

I actually got both of my lifts on video so I will upload them later on tonight. 5 lb PR on the snatch and 20 lb PR on the C&J. 225 felt good so I just went for broke, I will get a chance to work on it again on Saturday so I will be a little more liberal when trying to surpass 225.
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Old 01-29-2013, 04:04 PM   #245
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Congrats on the PR. Get 245 next time.
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Old 01-30-2013, 10:07 AM   #246
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245 is definitely mine next time!

1.29 PM

30 Wall Balls @ 20 lbs
30 Push Ups
30 Lunges @ 75 lbs
800 m Run
20 Wall Balls
20 Push Ups
20 Lunges
400 m Run
10 Wall balls
10 Push Ups
10 Lunges
200 m Run
-Finished in 15:51

1.30 AM

Squat (High Bar)
warmups
365 x1
405 x1
415 x1 (PR)

Jerk
warmups
205 x1
225 x1
245 x1 (PR)

Feeling good, hit PR's in all my lifts so very happy about that. I am getting used to high bar squats again, but they will be beneficial to my oly lifts. I will still be incorporating low bar as well, it will just depend on the programming.

Rest tonight and tomorrow morning, looking forward to it. I'll get all the videos up tonight hopefully.
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Old 01-30-2013, 07:30 PM   #247
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Bam! Impressed you could hit a squat PR after all that.
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Old 01-31-2013, 01:46 PM   #248
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I was surprised I hit a squat PR as well, my body is really recovering well right now so hopefully I am into my adjustment phase with my endurance.

Bodyweight at 189.2 lbs this morning.

Here are my videos, any information is welcome




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Old 01-31-2013, 08:15 PM   #249
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Squat form looked rock solid. Way to grind it out.
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Old 02-01-2013, 08:15 AM   #250
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1.Flare your backward heel outward in the split jerk. It will square your hips and allow you to support more weight.
2.Really work on getting under even light weights in the jerk. When you get to heavy weight your only going to be able to get that bar about head high before you get under it so try to get nice and deep. This will also help with the small pressout with your right arm.
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