9-15-2012

Sat 9-15-2012
Woke up at 6, had some coffee and got in the car for open hours at Acadia crossfit. This is a good routine for me, and I wish I could do that -- out of bed, black coffee, straight to the gym -- more days of the week. A little after noon, hit an energy slump and felt really tired, really down. Had a snack and felt fine an hour later. Workout below.

A. 1 1/4 back squat  4, 3, 2, 4, 3, 2; rest 2:30 
165(4) - 185(3) - 200(2) - 200(4) - 210(3) - 215(2)
B. OHS; 2, 2, 1, 1 
135(2) - 155(2) - 165(1) - 175X failed push jerk attempt x 3
+
On the min x 20 min:
Odd: 5 moderate effort thrusters 100#
Even: 2 muscle ups

Notes on 20min EMOM:
Thrusters: started out slow, feeling tough, wondering if I went too heavy. Thought about weight into heels and this helped carry speed through middle -- a bit sticky through middle early on. Got better, think I used the right weight.
MU: First time in a while. Two keys that helped were looking down to floor (not craning neck/head up) and tucking knees so I was ready to kick out of dip. Lazy, long legs --> slow, arching press out. 

Video from session

Observations: until I watched this, I didn't realize I wasn't hitting the bottom of the squat on the second part of each rep, i.e. the +one-quarter wasn't as deep as the initial squat.



The two reps shown here are the shakiest ones. 135# felt manageable, and 165# (a single) felt better controlled than 155#; I took extra pause in the hole to make sure I really got comfortable there. Then I failed to get overhead with 175#. Not sure what's going on except maybe soft shoulders when I try to catch that bar. Again, disconnect between what I feel I should be able to do and what I am actually doing. Body language in the video says it all, maybe a bit bemused at first but really frustrated, not even sure quite what's wrong.

 

These were the last two muscle ups. 10 sets of doubles was manageable but I can certainly clean these up, especially getting to the bottom of the dip ready to kick right up and out.