Hang Power Snatch Practice

After my 5.3.1 I did a little Hang Power Snatch Practice
5 sets
5 reps @ 45#
3 reps @ 95#
3 reps @ 115#
3 reps @ 125#
1 rep @ 135#

5.3.1. Wendler Strength Re-Test

Today, Anthony and I decided to go into the box and Re-Test all of our Max Efforts on the Four Major Lifts - Bench Press, Dead Lift, Squat, and Military Press. This has been a very hard week for me, going on 6 straight days of Working Out. I should have taken Saturday off, but I couldn't pass up the chance to do a Fight Gone Bad. So I went in to this with very low expectations.. Planning on going up in weight by 5 pounds or so per lift.

Lift/Previous Best/Today's Best

Military Press/138#/140# - PR by 2#

Dead Lift/345#/360# - PR by 15#

Bench Press/225#/240# - PR by 15#

Back Squat/235#/290# - PR by 55#!!

I never thought, in my wildest dreams, that after the week I've had going in struggling with the Back Squat and doing all the leg exercises I've put my body through did I think I was going to PR here let alone be 10 pounds short of hitting 2 of my Goals - 300# Back Squat and 800 Crossfit Total (790#)! Really Great Feeling!! Now time to rest up and get back to my 2nd Cycle of Wendler 5.3.1.

Here is the video of Anthony and Me setting some PR's!

FIGHT GONE BAD

Today, one of the local Crossfit Affiliates, Real Fitness, invited all the local Crossfit Affiliates to compete in a big Fight Gone Bad!! Crossfit Redline, my box, was well represented as was Crossfit Blaze and Crossfit Estero. Even some of the LuLuLemon girls went at this monster. For those of you unfamiliar with Fight Gone Bad it goes like this:
3 Rounds for As Many Reps as Possible of:
1:00 min. of Wall Balls @ 20#
1:00 min. of Sumo DeadLift High Pulls @ 75#
1:00 min. of Box Jumps @ 20"
1:00 min. of Push Press @ 75#
1:00 min. Row for Calories
1:00 min Rest

This is meant to recreate how a professional MMA fighter feels doing a 3 round fight. Inspired by BJ Penn, who actually named this WOD: When asked how he felt after it he said, "It felt like a good fight gone bad!" There is also a championship version of this WOD which is of course 5 rounds.

It was my first time through this hell and I almost puked on the last round.. I managed to get 287 reps.. Was shooting for 300 or better but fell just short.. Anthony, owner of Redline, killed it with 328 reps I believe. Everyone had a great time and we all had a nice BBQ/my Going Away Party at Rocky's House after the hell. I will be doing this WOD again very soon to try to break the 300 mark!

MCGHEEEEEE!!!!!

Wow... What a WOD!
McGhee was the latest Hero WOD that CF Main Site posted sometime last week..
It breaks down like this:

As many rounds, plus additional reps, as possible in 30 Minutes of:
5 - Dead Lifts @ 275#
13 - Push Ups
9 - 30" Box Jumps

Anthony, the owner of Crossfit Redline, and myself decided to give this WOD a go on Sunday.
If we were going to do this WOD a month ago I guarantee we scale it down to something like 225#. We just simply were not strong enough to move that kind of weight for max reps in 30 minutes.. But just after a week of 5.3.1. Wendler strength program, that weight was very "do-able" I'm not saying it was easy, but we both were able to do double digit rounds.. I got 15 rounds and Anthony busted out 16!! 15 rounds is equivalent to 75 Dead Lifts or 20,625 pounds lifted in a half hour.. That's a lot! It definitely took us to the edge here and this is what Tuesday.. I'm still feeling it in my Back, Calves, Shoulders, etc.. I'm just sore. Luckily this week is an unloading week in 5.3.1. and the weight is going to be very light.. Only 40%, 50%, and 60% for 5 reps each..

Here is a link to some of that video!

First 3 minutes - http://www.facebook.com/video/video.php?v=1332106035917&ref=mf

12 Minutes in - http://www.facebook.com/video/video.php?v=1332091475553&ref=mf

Last 2 Minutes - http://www.facebook.com/video/video.php?v=1332068674983&ref=mf

This Sunday, we plan on testing out our new Max Efforts for the Four Major Lifts - Dead Lift, Squat, Bench Press and Military (shoulder) Press before I leave for Whistler British Columbia, Canada to run the David Leadbetter Golf Academy for the summer!
I'm really gonna miss this place and all the new friends I've made thru crossfit. But hope to come back bigger, faster, and stronger than ever and look forward to making some new friends at Crossfit Whistler!!

Olympic Lift Practice Session

Here is a little Olympic Lifting Practice session I did the other day.. Same day as the low bar back squat. In this I work on some light weight Clean n Jerks, Snatch Dead Lifts, 3 Position Snatch - High Hang, Mid Thigh, and Below the Knee. Also a full Snatch.

Low Bar Back Squat Form Practice

After Watching my Low Bar Back Squat I decided to go back that same afternoon and do a light form practice session.. Here is the Low Bar Back Squat Video

Low Bar Back Squat

This morning I decided to try the Low Bar Back Squat position on my 5.3.1. Squat day.
5 reps at 160#
3 reps at 180#
Max reps at 205#

This position felt absolutely horrible and my form needs a lot of practice... With that said I feel this position will help me go up in weight on the Squat and hopefully help my first pull from the Clean and Snatch Position.

Google Mark Rippetoe - Low Bar Back Squat.. He goes into great detail of the physics and reasons for this position.

I also threw in 3 sets of 10 reps of Light Over Head Squats @ 95#- Focus being slow down and a hold at the bottom.. Something close to 2 seconds down, hold for 2 seconds in bottom and Explode Up and repeat (22X1)

I'm going to continue with the low bar squat until I get comfortable with the bar position and learn how to keep my back arched on the way down!!