Front squat 3-3-3-3-3 reps
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“Ring Dips”, CrossFit Journal Preview – video [wmv] [mov]
Tuesday, September 15, 2009
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Good to see a crowd in the mornings again! Had fun working out with Pat today:
99 – 121 – 131 – 143 (PR) – 150 F
PR by 23 lbs
Yes! Crowds are great, yall are my “coffee”. Keep it coming
Mike, that’s awesome. A PR by 23 pounds on a front squat! Very nice.
Yes, great energy in the gym this morning! Mike, thanks for sharing a bar with me!
99-121-131-143-150×1(F)-145
Skipped my extended warm-up since I got in late…
186, 200, 215, 230, 242 (+29PR)
Thanks Damon for pushing me to do another set. I concentrated on holding the bar back on the tips of my fingers and up on my rack…this helped stabilize the weight tremendously. Now I understand how movements like this are intended to help Clean and Jerk…so I need to work on transferring the weight from the ground, all the way back on fingertips and up on my rack during the first phase of CnJ (just have to continue working on footwork).
No problem LaMar! Remember, just being heavy isn’t heavy enough. You always gotta find a new ceiling. And in the words of my High Strength Coach, “If you’re gonna be a monkey, damn it be a GORILLLA!!”
Next to the 2008 Harbor City competition (which actually brought a couple of tears out of me), today was my most humbling CrossFit experience of all time! Woke up debating if I should do “Fran” or “SC Elizabeth” which I had never done. You take squat cleans, a movement that I have had a phobia about since tearing my groin 2 years ago. Combine it with ring dips, a movement that I haven’t done since the spring because of my bum shoulder and you have the disaster that happened from 11am to 1130am between the walls of CFRx! I was pumped, loaded up my weight, hit the clock and ripped of my first 3 reps and felt like I wanted to quit…Only because I had mistakenly loaded 157# on my bar, not the Rx 135#. I should have taken the hint and gone home then!! So, I gathered myself, reloaded the wieght and proceeded to turn out the worst athletic performance of my CrossFit life! I usually do power cleans with my Elizabeth, because power cleaning is like walking to me, and a third of the way through my FIRST round I remembered why I hate squat cleans so much. Laura talked me out of quitting (several times) and after a few blackouts, I finally finished for the first time.
So, when I tell you all “I understand your struggle” when you all are in the middle of your WOD, believe me I understand!
SCREW “Elizabeth” and all of her offspring…
As Rx-32:41
But I bet you felt great that you completed it
Yeah, that sounds very frustrating. I’m glad you had a coach there to not let you quit…we all need that. Good for you for pushing through it and finishing! That’s the thing about crossfit, it humbles everyone…even the shit you think you’re good at, can surprise you at times.
Thanks for sharing this, Damon. I’m glad you had Laura with you to keep you from walking away.
Yeah, way to hang in there…
Wow. Thanks Damon.
Not feeling 100% today
154
176
191
Even superheroes have an off day
Ha! I’m still waiting for your off day!
Laura, you’re something else. I’m always impressed — even when you aren’t feeling 100%
When Laura isn’t feeling 100%, she has slightly smaller PRs.
At home
Annie on a chair
18″ chair hops
situps
12:28
Have I mentioned how much I love this gym? Great energy… glad I found my way over here.
It’s also nice that Zeke can text me and get my butt out of bed to meet him there in 5 minutes. Today was my 1st morning workout at Rx, and I may do some more. I was halfway through the front squats before I realized I was front squatting.
Heaviest FS was 200lbs. Not a PR, but not bad considering I hadn’t been focusing on any heavy lifts for well over a year.
Love your story Damon. We all live it from time to time as well.
99-104-110-113(x1)F-112(x2)F
I really wanted that 113, or even the 112 but just couldn’t keep my chest from collapsing under the weight. I also tend to swerve out to the right on the way up from the squat…which I’m sure looks quite funny to watch, but doesn’t seem to be an advantage to lifting heavier weights!
88-98-119-132(x2)-115(x5)
154-176-198-208(PR of 17lb)-220(failed but PR for 1 rep of 20lb)
55-65-70-77-82 + 95×1
Thanks for helping me do something I was sure I couldn’t do, Laura. It helped to have a visual of kicking someone’s a** who was threatening my boys!
Glad you were able to tap into your aggressiveness, Jen! And, thank you for believing in yourself like I believed in you!
I realized that I have to start heavier to get a better workout in. All in all, I did PR, so I’m happy, but I know that Scott & I can go heavier.
110-132-154-176-200
Pretty consistent, though next time I’ll begin at 176/200 and work up by 5′s. I think I can hit 220. We shall see.