Friday, August 2, 2013

Lifting weights and eating well

It's only been one week but I like this routine of doing strength work on Wednesdays and Fridays and Crossfit WODs on Tuesdays and Thursdays.
Today I worked on:
Cleans:
67 lbs 5 reps
75 lbs 3 reps
85 lbs 5 reps, these were broken up, not done in quick succession since I still need to think about moving correctly.  Jason was there today so I got a lot of feedback on what I was doing inefficiently (like pulling with arms, not dropping fast enough, not getting enough power once the bar goes past my knees).  I like doing cleans, they take a certain amount of skill and finesse and when I get it perfectly, it feels wonderful!
Deadlifts:
135 lbs 5 reps
145 lbs 3 reps
165 lbs 7 reps
At 165 lbs, this felt a bit hard today but they were solid reps.
Afterward, Jason had me doing Clean Pulls at 115 lbs. (just getting the bar off the floor and up to my waist using my legs and shrugging my shoulders with no bending the arms):
I did 3 sets of 5 reps and this was hard but good to feel how 115 lbs felt in my hands for a Clean movement.  I've got a long way to go before I can fully clean 115 lbs, it felt pretty heavy and I was not pulling enough and definitely need to use my legs more.
Then I worked on my mtb strength training:
Kettlebell snatches 26 lbs
Toes-to bars, I was supposed to do V- ups but I couldn't get my shins to touch the bar
Kettlebell clean and press 20 lbs
Front Squats 75 lbs
Here again, I got critiqued on my front squants. When I get up from the bottom position, I tend to pitch forward.  Jason made me hold the bar in the crook of my elbows and do a front squat. Well, you can't pitch forward at all when the bar is hooked inside your elbows without falling over so this forces you to maintain a straight back. It was harder but I supposed I need to do this to get my form right. He also said I should go to a lower weight to get the form right.  I keep trying to hurry up and go heavier even though I'm not ready!
Overall, a good strength day for me.  Since I did all that hard work, I had 3 eggs scrambled with onions, brocolli and a healthy dose pepper jack cheese:

Breakfast of Champions!

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