A. Clean and jerk – work up to a heavy single or 1 RM.
B. 3 rounds, not for time of:
8 Pendlay rows (heavier than last week if possible)
8 jumping good mornings – Modify these to regular good mornings if you are new to this movement. Ideally these should be heavier than last week.
25 GHD situps – Scale the reps if this is a new movement.
A. Worked up to 125#, not a great day for me but was inspiring to watch Kelly get a 20# PR!!!!!
B. Used 105# for the Pendlay rows and Good Mornings and got all the reps on the rows, which is better than last week when I only got 7 per round at that weight. Did 25 GHD sit-ups per round – slowly.
Aww Mara you’re too sweet!!!
A. 110# which was a lovely little PR yay!!
B. Used 75 # for both the rows and the good mornings. Only did 15 GHD sit-ups per round because I haven’t done them for ages and I suspect Jay didn’t want to break me.
I have to get a little cheesy on you all right now and say thank you, thank you, thank you to Colin and Jay and HIllary and all my crossfit steinbach peeps. I can’t quite believe the things I’m able to do in our lovely blue and yellow box. In the month of June alone I’ve PRed 4 times, even beyond the weights that I could lift when I was many many pounds heavier. I’ve held head stands, jumped on boxes that scared me only 4 months ago, and I’ve even gotten a one legged toe to bar (I’m working to get that other leg to cooperate). You have no idea how much these successes have meant and I KNOW they are because you- Colin, Jay and Hillary. As for the rest of the CFS crew, you inspire me to do better, you make me smile and laugh without fail, and I am so very lucky to have such a great group of people to sweat with. I told you I’d get cheesy. 😉 So, thanks friends for all you do! It means the world to me!
Awesome work, Kelly, and thanks for the kind words. Keep in mind that YOU are setting these PRs however. We can help, but at the end of the day, nobody can lift that weight for you. You are capable of much more than you think, and we see that — not just with you, but everyone else as well. Our job is to help you see that, and maybe tweak a bit of technique along the way.
Focus and consistency will get you (and everyone else) a long way. I’m reminded (again) of the quote, “Practice doesn’t make perfect. Perfect practice makes perfect.” Make your training count.
I completely echo what Colin said, train consistenly, stay focused, move well. We have seen so much development in all our members in a short time that it will be crazy to see where people are at in a few more months.
A) 180#…though I’m not sure I would describe my Split Jerk as that…more of a press/half split squat sort of thing…Time to spend much more time thorowing the bar over my head at a weight that challenges me, but allows me to build confidence in the correct position
B) 135# for the bar work and Sit-ups were just nice.
About an hour later, I through in my running WOD of 6 rnd 400M run (do not deviate on time by more than 2-3 seconds) with a 90 second rest. Given the heat my times were a little slower and the puddle of sweat much larger than usual.