8.11.12 – Crossfit

August 13, 2012

Lift –

Learned the split jerk

Basically a push press, except left foot goes forward, right foot back, stick landing.

Key points of performance:

–  Use ankles/calves in jump

–  weight even over front and back foot

–  keep feet at approx shoulder width – too close to in line and you’ll fall over.

–  Finish – front foot back first – always.

WOD:

6 Rounds:
8 Snatch Grip Deadlifts
10 Back Squats

10:44 @ 95lbs.  Probably should have gone up in weight a bit.

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8.8.12 – LIFT

August 8, 2012

EZ Strength:

4×5 Front squat- 130, 150, 170, 180

Form on last set was a bit weak.

Deadlift – ran out of time, did 5×180.

Sweat –

10 minutes butcher sled, 15 squats, short carry.

8.7.2012 – BJJ

August 7, 2012

Basic class.
Worked cross collar choke, loop choke.

Key point of performance on loop choke – need to get torso completely vertical – can’t half ass the move back to a sitting position.

Likewise, if transitioning from choke to armbar, need to get fully perpendicular when rotating – 1/2 rotation means, at best, you can roll over into a belly down armbar.

8.6.2012 – Crossfit

August 7, 2012

LIFT, actually.

Focus on jumping and balance work. 

Key points of performance:

1.  Learn to balance.

2.  Bend knees on landing – way too stiff.

8am LIFT with Colin on 28th, three days of crossfit week of 30th.

Notable was Cindy on 4th.  Note to self:  do not max out on pullups during Easy Strength when the WOD is 20 minutes AMRAP of 5 pullups, 10 pushups, 15 squats.