Squat cleans weak, stamina improving

Warmup :

-  10 Pullups

-  10 Situps

-  20 Squats

-  10 Double unders

Squat Cleans (5-3-2-1)

Warmup : Burgener warmup, 10x45#, 5x95#

5x 115# ;

3x135# ;

2x185# (fail x2)

1x185# (fail)

5x135# (for technique)

AMRAP in 10 min 

1 x Pull up, 2 x Double unders ; 2 pullups - 4 double unders ; 3 pullups-6 double unders ...

10 Rounds Completed + Pull ups + 8 Double Unders

My knee brace was getting in the way of the bar on the first pull so I seemed to be throwing the bar forward instead of straight up... then the coach told me to focus on pulling my elbows to the sides instead of rotating them in front of me.

I recovered awfully fast after the AMRAP part which was very good !

Official weight : 172 lbs

MetCon

Work out of the Day

10-9-8-7-6-5-4-3-2-1
Deadlift 185/115
KTE
Run 800m
Box jumps
DU'sx2

Time : 21'15", not too bad !!!

Deadlifts + Abs Metcon

Deadlift

Warmup : 10x45#, 5x135#, 5x225#

2x 275#

2x 313#

1x 363# (fail)

1x 363

AMRAP in 8 minutes : 

5 Evil Wheels, 5 L-Pullups, 5 Clapping Pullups

5 Rounds + Evil wheels + Clapping pullups

did the last 5 pullups on my own time (singles)

Partner METCON

Workout of the Day

OHS
heavy single

Partner WOD
run 525m
50 - OHS 45 bar
40 - Med ball situp and throw
30 - KB swing 30/24kg
run 525m
Both partners run and then split the work on the rest

OHS : 10 x 45#, 5 x 95#, 2 x 115#, 2 x 135#, 1 x 145#

Metcon : 9'45"  : The KB swings were killing my legs then we had to go running !

Back to Crossfit after 1 month recovery

The physiotherapist finally gave me the green light to start working out again !

Physio : "Doesn't look too bad. Level 2 LCL injury. What do you do for workouts ?"

Me : "I've been doing Crossfit, lotsa olympic lifting and squating. How do I fix my knee ?"

Physio : "That probably saved your tendons from tearing completely. Go back to Crossfit. Try to avoid lateral movements"

---- He must have seen the spark in my eyes at that moment ----

Physio : "And MAKE SURE YOU DON'T GO TOO HARD AT IT"

Me : "I neveeeeeeeeeeeeeeeeeeeeeeer do"


So here I am now !!! My right knee decided to give up on me when I tried to avoid a tag at home plate during a fastball game. I've been limping around for almost a month now due to injuries but my knee feels a lot better !

The physio told me I might not recover the flexibility and strenght I had in my right leg pre-injury. We'll see if I can prove him wrong.


Today's WOD : Viking warrior conditioning #1

VWC is a VO2Max conditioning system created by Kenneth Jay, using the kettlebell snatch to teach you humility. http://www.dragondoor.com/b39.html

The VWC principle is simple.

Day 1 : Test yourself to find the cadence (in rep/min) that engages a VO2 stimulus. I've got 26reps/minute. From there you'll have to achieve 80 sets of 15 seconds of work/15 seconds of rest of KB snatches, switching hand each set without putting the KB down. They call it "15:15", I call it "ManMaker I"

Then go at 'er.

VWC #1

Warmup :
16KB swings x20 each arm
32KB clean/press x 5 each arm
32KB Snatch each arm (those bitches fold my palm skin like Pillsbury dough!!)

VWC (using the 16KB):
15:15 of 6 reps (26/4 = 6.5, since I want to focus on technique, rounded down)
Had to do 6 reps in 15 sec, then had 15sec of rest to chalk/deep breathe/sweat
Completed 30 sets in 15 minutes. Not bad ! ALMOST HALFWAY THERE !!!

Cool down techniques :
Turkish getup with the 16KB (had to twist my right knee so I went lighter a little) x3 each arm
Windmills 32KB x3 each arm
20 anchored situps holding 16KB over my head.
Stretches, focusing on knee flexibility/mobility

All in all, a 1-hr workout in the park in the sun !!! It's 2 hrs after my workout and my knee feels great ! I was able to do 20 air squats while being VERY CLOSE to my original flexibility !

Weight after workout : 170.2 lbs.