Tuesday, July 29, 2008

Today started off really weird. I didn't get to bed until 11pm or so after I rolled last night and got home and made dinner. I set my alarm for 5:10am as usual and feel asleep as soon as I hit the pillow. I woke up and did my routine, went to the kitchen poured a cup of milk and a Zone bar for my pre-workout meal and then after I finished it went in my room to through some workout clothes on. It was then I realized that it was only 4:00am, my alarm didn't wake me up, I just woke up. That happens to me from time to time, who knows why but it definitely is weird. Anyhow I went back to bed until my alarm went off at 5:10am but was really tired because of the weird events of the morning.

Today we warmed up with a medicine ball and went through some basic movements as a progression to the hanging squat clean. Here is the warm-up:

Deadlift (DL) with med ball
DL with shrug with med ball
Front squat with med ball
Squat clean with med ball

I ran into Jerry last night before I rolled after his 5pm class and he told me we would be doing squat cleans. I immediately said I probably would not be able to work on them because of my shoulder. However, after the warmup I decided to give it a go. I mean the motion was not overhead and I wasn't feeling any tension or discomfort, plus I know that this is one of my focus lifts. I couldn't pass up the opportunity to work on this problem area and get coaching on it. I mean this is why I joined up with Jerry.

The WOD was pretty much a strength focus and was Rx'd with 155 lbs. Oh yeah, 155 lbs that sounds familiar. It is the weight used at the Games for the Squat Clean & Jerk WOD for 30 reps. A crazy weight. I decided to go with 115lbs and told Jerry and myself that I would stop if it was bothering me. So here goes, this was the WOD:

HeavyHang squat clean X5 115#
Heavy Ring dips X5 30# Dumbbell

AMRAP in 22 minutes

I have been timid about this exercise and know it is one that I need to work on. It started off well and I found myself correcting a few little things as I went through my first few reps and sets. Jerry was coaching me through it and told me I am bending my elbows too soon and using my arms. I had a feeling I was muscling the weight up with my arms but wasn't sure what he was saying exactly in order to correct it. I pushed through the workout and knew I would have to spend some time studying the motion with the crossfit videos. I have to admit I wasn't frustrated or pissed off, I just accepted it. The coaching and criticism is what I am paying for and why I signed on with Jerry. I know I can knock out some metcon WODs but this is what is going to make me better (even more efficient) for WODs and total fitness. I finished 12 rounds in the 22 minutes and definitely pushed it. Like I said I knew there is a time and place to concentrate and focus on form and this WOD probably wasn't it because I still wanted to get my heart rate up so I progressed with a 'safe' form.

Once I got to work I was focuses in on squat cleans and cleans in general. I spent my time looking at some Crossfit videos and emailed Jerry to make sure I understand his coaching points. Jerry ended up posting the same videos I watched on the website for everyone. I am really pumped because I think Jerry recognizes weaknesses in others and we should continue to work on this. Gotta love some homework, plus it is much better than work!

Oh yeah, shoulder was sore but ok after the workout. Can't really say it feels better or worse, pretty much the same. I am getting more feeling in my left thumb. I have another appt. with Dr. Bills today, so hopefully some work will make it feel better.