Really needed to get back into the swing of things today, and CF Ithaca provided some programming that was a bit unusual for me. Which, frankly, was perfect.
Power Clean – CrossFit style max. Starting with an empty barbell, you’ll have 15 minutes to perform a heavy single Power Clean.
Hadn’t done this kind of max before, and I’m not sure I paced myself all that well. I ended up doing 45 – 95 – 115 – 135 – 145 – 155(fail) – 155 – 160(fail) – 160(fail). That 155 ties my PR from over a year ago, and I can’t help but wonder if the 160 would’ve gone up on my 4th or 5th set, rather than my 8th and 9th. A lesson for next time, perhaps; I may use this format for finding my max again at some point.
Then, an oddly structured metcon:
2 rounds for reps of:
30 seconds max push-ups
15 seconds rest
1 min max db snatches, left hand
30 seconds rest
1 min max right hand
30 seconds rest
2 min max double unders
1 min rest
My results on this one were pretty good, all told: 32-23 on push-ups, 19-14 on the left-handed DB snatches, 18-15 on the right, and 15-12 on the double unders. Those 32 push-ups were all in one go, which is a new PR, and I was doing the single-single-double thing for the DUs which made for a lot more work (and at least one occasion of me smacking myself across the face with the rope).
All in all, a good day at the gym.
