Just Lift

23 Apr

4-23-2010

Post loads to comments

A. Power Clean + Jerk – work quickly to a heavy single.
B. Power Clean + Jerk – 1-1-1 @ 80% of today’s max; rest 2 min b/t sets.
C. Deadlift 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set!

Mobility:

3 rounds:
Shoulder bridge x 5 reps; 2 sec holds @ top
Spinal Rocks x 10
+
2 Rounds:
Prone scorpion x 3/3
Elevated scorpions x 3/3

Sound familiar? Thanks for sharing Brandee!

I wanted to share with you something I just emailed to my friend when she asked me how my workouts were going…

This is the first exercise program/gym that has ever really worked for me (except when I was in bootcamp:). I am really glad I am doing these Crossfit classes because they are so hard that in most activities if I was doing it on my own I would have quit early on, like the run I did yesterday. I would have run-walked most of it once I got winded. But I kept thinking I am getting timed for this I have to keep going, everbody else is running the whole way I have to keep going.

In the class atmosphere where everything is timed and done with other people encouraging you (and waiting for you in my case!) and with the trainers holding you accountable, I have to stick it out to the end no matter how I feel, no matter how tired I am or how many lame excuses I could come up with to stop. Its a really good atmosphere too. Even though I was last in the run, the couple of people who finished before me stayed and cheered me on till I finished. Its always like that there.

I can’t do like I did in the past and say “Oh I am too tired to go to the gym, It’s been a long day”. I have an appointment with a crossfit class and I have a commitment to everyone in it to keep it. I would never work this hard if it wasn’t for the Crossfit program and the way it is structured makes sure I succeed. No excuses allowed. I will be laying on the floor sweating and head spinning thinking, “What have I gotten myself into?”. At the same time I realize how proud of myself I am for sticking to it.

When I was taking the introductory classes they asked everybody why they decided to do CrossFit. My reason was that I have noticed a direct correlation between the lack of vitality in my body and the lack of vitality in my life. I felt like I was the waking dead. Well its only been a little over 2 1/2 months and I already feel more alive, vital, energetic, hopeful, excited and capable. And its definitely a bonus that I’m wearing a smaller pant size! I am so glad I found the Crossfit program!

- Brandee S.

13 Responses to “Just Lift”

  1. Ben 23 April 10 at 9:21 am #

    1RM PC: 185
    3×1: 155
    DL: 195/230/270×12

    I just wanted to thank everyone who posted the other day. Seeing all the afternoon and evening people doing the same workout really inspires me to push harder. Also being able to compare my times and weights to more than just the 5 or 10 people who come in the morning helps me figure out where my weaknesses lie and what needs the most work. Keep up the good work everyone!

  2. Madoc 23 April 10 at 9:22 am #

    1rm for the clean and jerk turned out to be 155lbs.
    used 135 for the 1x1x1 because it was easier math, and 124lbs is an odd weight.

    DL
    165/196/225×6

  3. kaitlyn 23 April 10 at 9:38 am #

    1RM power clean & jerk: 125
    3×1: 105
    deadlifts: 130/155/178 x8

  4. John 23 April 10 at 9:58 am #

    Well said Brandee! I have had many of the same thoughts and feelings. I love your observation: “I noticed a direct correlation between the lack of vitality in my body and the lack of vitality in my life”. I’ve noticed that myself but was not able to state it so clearly. Thanks!

  5. Shelby 23 April 10 at 10:20 am #

    1RM PC: 105# PR!!!!
    3×1: 95#
    DL: 95/110/130×6

  6. Sara Mulroy 23 April 10 at 10:52 am #

    I couldn’t have said it better myself Brandee. I am also relatively new to CrossFit, and those same thoughts were running through my head during the 1200m run workout the other day. Thanks for putting what many of us feel into the perfect words. And thanks for sharing!

  7. jake mclain 23 April 10 at 11:30 am #

    Spot on Brandee!

  8. Xi Xia 23 April 10 at 11:34 am #

    Jake, were you reading Brandee’s comments with a monocle?

  9. Jenn 23 April 10 at 12:36 pm #

    Congrats on the PC PR Shelby!!!

  10. Eric Aldred 23 April 10 at 5:31 pm #

    PC & J – 135-155-185-195-205
    PC & J 1-1-1 @ 160#
    DL – 240/285/325×11

    Wendler definitely seems to be working. a month ago from today I was only able to get 320 up 8 times!

  11. Stephanie Speros 23 April 10 at 5:41 pm #

    Eric, awesome job!! I need to practice Power Clean & Jerk more. Also, I need to practice pull-up my own bar at home.

  12. zareth irwin 24 April 10 at 1:10 am #

    Ok, I’ll to try post a bit more. Tough do have great WODS w/o bumper plates and people to share the WOD with…
    yesterday- 5 rounds Dbl unders X 50, pushups X 30
    12’10″

    Today- AMRAP in 13 mins:
    BSQ 245X5
    Ring dip X 20
    4 rounds plus squats and 7 ring dips

    great job everyone!

    Way to go XX, I think the snatch is mostly about the finish of the pull, getting strong overhead, and having the guts to really get in there with it. max snatches are scary…
    I’m sure you’ll be kicking my as soon!

  13. jake McLain 24 April 10 at 8:59 pm #

    xx…with only one arm mobile..how else is one to read :)

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