Jerry Hill's CrossFit Oldtown Alexandria VA
Saturday Chipper
25 power cleans Rx 165 lbs (I did 135)
50 CTB pull ups
75 wall ball
100 ab mats
Note that this was WOD 6 this week for me at Crossfit. Perfect attendance! And perfectly worn down. But the programming was just right, so I survived - barely.
Back to today. I am not sure if 4 exercises makes a chipper, but I just like the visual of a calling string of exercises that you go through once for time being compared to going in one end of a wood chipper and coming out the other.
Jerry led a solid warm-up of cleans pulls and squat cleans. Nothing gets you ready for power cleans like a full squat clean.
Call me crazy, but I think I could have/should have done the 165 lb cleans as Rx’ed. Note that when I started, I weighted 185 and cleaning 95 seemed tough. Now I wight 165 and can handle that #. I was thinking that 25 reps is a lot, but after hitting 4-5 rounds of 135lb squat cleans, the 135lb power cleans seemed a piece of cake. Even pausing to have Jerry watch a few reps and solicit some corrections, I knocked out 25 reps in 3 minutes without any trouble. How far have I come to say that I should have 25 body weight cleans to start a WOD on my 6th day this week. Love it. And really thinking about doing Grace next First Friday. I am gonna crush her.
CTB pull ups. This was no joke. 2-3 in a row, pause, 2-3 more. I am sore, but 50 came and went.
75 W/B – Again the squat clean warm up was great, and I felt good. Tried to knock our 10, pause 10-15 seconds and do another 10. By the end it was 5 at a clip. 75 is a lot, so 5 at a time seemed OK. But I don’t hate these as much as I used to. I know, what’s next, am I gonna profess a love of burpees?
100 ab mats – I am such a dork that I bought an ab mat for home. My goal has been to do 2 sets each night. I started at an easy 10, and am trying to work up to 2 sets of 50. I am a long way off. I admit I have weak abs, and need to work on this. So to me, this was the hardest part of the workout. Took breaks not because I needed a breath, but because of ab failure.
Final time 21 something. Given that this was WOD 6 of the week, I was fine with that. There were a bunch of sub 20 times, which just speaks to the type that gives up a Sat morning to hit a WOD. My goal was not to push 100%, but to get some good work in and wrap up a good week. Check. Plus, I think my clean improved, and I am getting my head around more continuous pull ups. I like to think that Saturday is an extra credit day. A day to learn, and a day to see crossfitters that I rarely cross paths with. Sunday is gonna be a big ol’ rest day, and Maybe Monday too. Cheers.
Shout out to Lt Col Dan – who stayed around for 45 minutes to clean the bathrooms. Flat out random act of kindness.
50 CTB pull ups
75 wall ball
100 ab mats
Note that this was WOD 6 this week for me at Crossfit. Perfect attendance! And perfectly worn down. But the programming was just right, so I survived - barely.
Back to today. I am not sure if 4 exercises makes a chipper, but I just like the visual of a calling string of exercises that you go through once for time being compared to going in one end of a wood chipper and coming out the other.
Jerry led a solid warm-up of cleans pulls and squat cleans. Nothing gets you ready for power cleans like a full squat clean.
Call me crazy, but I think I could have/should have done the 165 lb cleans as Rx’ed. Note that when I started, I weighted 185 and cleaning 95 seemed tough. Now I wight 165 and can handle that #. I was thinking that 25 reps is a lot, but after hitting 4-5 rounds of 135lb squat cleans, the 135lb power cleans seemed a piece of cake. Even pausing to have Jerry watch a few reps and solicit some corrections, I knocked out 25 reps in 3 minutes without any trouble. How far have I come to say that I should have 25 body weight cleans to start a WOD on my 6th day this week. Love it. And really thinking about doing Grace next First Friday. I am gonna crush her.
CTB pull ups. This was no joke. 2-3 in a row, pause, 2-3 more. I am sore, but 50 came and went.
75 W/B – Again the squat clean warm up was great, and I felt good. Tried to knock our 10, pause 10-15 seconds and do another 10. By the end it was 5 at a clip. 75 is a lot, so 5 at a time seemed OK. But I don’t hate these as much as I used to. I know, what’s next, am I gonna profess a love of burpees?
100 ab mats – I am such a dork that I bought an ab mat for home. My goal has been to do 2 sets each night. I started at an easy 10, and am trying to work up to 2 sets of 50. I am a long way off. I admit I have weak abs, and need to work on this. So to me, this was the hardest part of the workout. Took breaks not because I needed a breath, but because of ab failure.
Final time 21 something. Given that this was WOD 6 of the week, I was fine with that. There were a bunch of sub 20 times, which just speaks to the type that gives up a Sat morning to hit a WOD. My goal was not to push 100%, but to get some good work in and wrap up a good week. Check. Plus, I think my clean improved, and I am getting my head around more continuous pull ups. I like to think that Saturday is an extra credit day. A day to learn, and a day to see crossfitters that I rarely cross paths with. Sunday is gonna be a big ol’ rest day, and Maybe Monday too. Cheers.
Shout out to Lt Col Dan – who stayed around for 45 minutes to clean the bathrooms. Flat out random act of kindness.
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