Squats, Oly Lifting, 7/7/7

Back Squats:

work up to 3x5 - 215

Full Clean:

Form work. Worked up to 165 with a lot of work at lower weights

Snatch:

Form work. Worked up to 125 with a lot of work at lower weights

Short met-con:

AMRAP 7

7 Wall-ball (20#)

7 Burpees

-------------

9 rounds. Maybe 10, I lost count. Did my best to keep moving the whole time, this workout is a killer though if you really go all out

1RM Press, Team Workout

1. 1RM Press: Worked up to 125#
2. Team Workout (with a partner): 12:24
4x200 each
100 Wall ball @ 20#, while partner holds a handstand. Switch at failure of either
100 Back Squat @ 95#, while partner does knees to elbows. Switch at failure

The press tied my PR, which was back when I was doing SS, so I guess that's a small plus. But I'm kind of disappointed I haven't made any progress since then. Press is definitely my weakest lift, and even though I've tried to add in some additional work, it hasn't made much difference. Need to add some more overhead stuff, not really sure what though.

Not sure exactly what the time was on the team workout, somewhere around 12:24. My overhead weakness got me on this one too, felt good in the first handstand, but collapsed the second time. Ended up switching over to holding 40# DB overhead

Karen

Crossfit Benchmark workout: Karen

Warm-up: foam rolling, mobility

Workout: Karen - 150 wall ball shots for time
------------
Time: 6:26 (full squat each rep, 20# ball to 10 foot target)

This was my first time doing this workout. Really pleased with the time. Using a med ball to gauge my squat depth made a big difference in the difficulty of the wall ball shots. I think previously I didn't squat down enough, which forced me to use a lot more arms, but with the full squat, I was able to get a lot more power and made them easier.

Fight Gone Bad

Crossfit benchmark workout: Fight Gone Bad

Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
---------------------
3 Rounds, total score: 327 (122, 101, 104). Not sure what the breakdown was for each exercise off the top of my head. This was my first time doing FGB and I really enjoyed it. The amount of rest in between rounds, and the variation of the exercises really let you go all out each time. In the end I was crushed, but felt fairly satisfied with my score.

WALK IT OFF

1. Warm-up: Tabata Push-ups, Squats, Pull-ups
2. 5 rounds for time: 800m run, 30 wall ball (20#), 30 KB swings (55#)
3. 400m walking lunges, Active Stretch
---------------------------------
1. rx'd: Push-ups (20, 20, 20, 16, 9, 14, 15, 9) Squats (20, 20, 20, 20, 20, 20, 18, 19) Pull-ups
(8, 8, 8...stopped)
2. Scaled - 4 rounds: 800m row, 25 DB thrusters (20#), 25 KB swings (55#)
29:38
3. 200m walking lunges (130 steps)

Brutal...haven't done tabatas in a while so the push-ups killed me. Tried to pace myself to get 20 in each set, so I stopped short on the first few, but I'm gonna build up to it (20 for 8 sets is my ultimate goal). Squats weren't bad, I took the same approach but my legs were just tired by the end. Pull-ups were pretty bad, just wasn't feeling it and my hand's not quite up to it after tearing it last week.

The main workout was pretty hard, I scaled it back so it wouldn't take me an hour. I can definitely tell a difference in my fitness though, at least as far as how many thrusters/swings I could get without having to stop. Previously I could only get like 10 at a time but I'm up to 15 for the swings and I got the whole last set of thrusters with no stop.