Screen Shot 2015-07-08 at 11.05.25 PM

Workouts of the Week: Clang ‘N Bang

| 1 Comment

Lately, workouts have been a little all over the place, to be honest. When I was taking my class in June, I missed Mondays and Wednesdays of crossfit. Try as I might, trying to fit eight hours of work and three and a half hours of class just didn’t leave time to WOD. To be honest – I was pretty bummed. Mondays and Wednesdays are the days that my new box focuses on strength. So, until this week, I wasn’t able to throw around a barbell too much, beyond what’s in the WODs. And everyone knows that throwing the real heavy weight above your head is where the crossfit fun is. Am I right???

Alex-Meyer-Snatch

Many refer to this as the “clang ‘n bang” aspect of crossfit. I do love me some clang ‘n bang! (And some Fabletics capris ^^^. If you’ve been thinking about trying it, do it! And use my referral link. And buy the Lima capris. Cause Ican’teventellyouhowcomfy.)

Anyway, this week I got to do some clang ‘n bang, and I was so very happy about it! So, onto this weekend’s workouts …



Monday, July 6

Front Squat (1-1-1-1-1-1-1-1 @ 90% of 1 RM)

Metcon (AMRAP – Reps)
8 min AMRAP
5 Thruster (115/75)
7 Sumo deadlift high pull (115/75)
9 Burpee facing bar

It’s been quite awhile since I did a front squat, so I worked for a 1 RM to see where I was at. I maxed out at 150#, just 5# short of my last PR. Given that I didn’t remember my last PR going into the workout, I think I could have probably landed that one, had I known what it was and tried to get back to it. Next time! For the WOD, I got 72 reps. I went 65# since I was a bit nervous about the deadlift high pull – not my strong suit.



Tuesday, July 7

20 min AMRAP
3 Rounds
30 double unders
10 Clean and jerk (135/95)
2 rounds
30 double unders
6 clean and jerks (185/115)
AMRAP:
30 double unders
2 clean and jerks (225/135)

This was fun! I got through 7 full rounds of the AMRAP. But, I had to do singles since I don’t have doubles yet. Really, really need to work on those. For weight, I started with 65#, then went up to 85#, and finished at 100#.



Screen Shot 2015-07-08 at 11.05.25 PM Wednesday, July 8

Complex 10/20/14 (1 RM)
10 min to establish 1 RM1 power clean + 1 hang squat clean + 1 jerk

Metcon (Time)
For time (13 min TC)
21 hspu
42 wallball (20/14)
15 hspu
30 wallball (20/14)
9 hspu
18 wallball (20/14)

I hit 115# for my complex. To be honest, I thought I was putting up 105# due to some incorrect math – which I guess was good since I was able to knock out 115#. Still, my form wasn’t as good as I would’ve liked, so I stopped there. For the WOD, I used two abmats for the handstand push-ups, but definitely struggled. It’s probably been three months since I had done them! I did power through as best I could though. Then, I started with a 12# wallball, but backed it down to 10 when I realized how overly slow I was being. Had to drop the ego. I know I shouldn’t feel so bad, though, because I’m now using actual targets at my box, which are harder to hit then just the plain wall. All in all, I got to the second set of wallballs and completed 20 of the 30.



Thursday, July 9

Metcon (Time)
5 RFT7 strict pull-ups
7 strict dips (straight bar or ring)
7 pushups
200 m run

Active rest day! This WOD wasn’t too bad, but loosened up some sore muscles. I finished in 17:11 with bands for both pull-ups and dips. I also worked to do four strict push-ups and three knee push-ups per round. My new box doesn’t allow snaking – and I’ll be honest, I was really relying on that!



Deadlift Day Friday, July 10 (Planned)

13 min AMRAP
10 deadlift (225/155)
5 muscle-up (Scale: 3 pull-ups)
10 deadlift (255/175)
5 muscle-up (Scale: 6 pull-ups)
10 deadlift (285/195)
5 muscle-up (Scale: 9 pull-ups)
10 deadlift (315/215)
5 muscle-up (Scale: 12 pull-ups)
10 deadlift (345/235)
5 muscle-up (Scale: 15 pull-ups)
10 deadlift (375/255)
AMRAP muscle-ups (pull-ups)

Today is gonna be a doozy! I’m thinking that I will want to end my deadlifts at least by 185# (200 is my PR) so I will likely start at 135# if I want to go up by 10# each round. I’m a little curious if I’ll get to the end anyway – this seems like it could be deceptively difficult. We shall see! Oh, and no muscle-ups; so pull-ups it is. I’ll probably practice my kipping since it’s a lower amount and I did so many strict ones yesterday.

I’m linking up with Katie today for Fitness Friday! Check out her workouts + her adventures at 50 States in a Year.

 

Do you like to “clang ‘n bang”?
Have you ever dropped down a workout for your ego?

One Comment

  1. It has clear massaging gel and it works very well with open toe
    shoes. At this time, their body temperature drops and their heart rate can decrease from 200 beats per minute (bpm) to 10 bpm.

    My mother and my grandmother are very calm people who
    seem to handle stress very well.
    Cavus Foot recently rocked the world with…Cavus FootMy Profile

Leave a Reply

Required fields are marked *.


CommentLuv badge