Olympic Lifting Class - Take One

 Training (6:00pm)

WOD

3 rounds

10 Deadlifts (275/165)

50 Double Unders

Score: 4:14 Rx’d+ (175#) – Ended up doing 175 because Rebecca (my new training partner at CrossFit Music City) and I both can’t add.  Using 35# women’s bars is really throwing my math up, so I ended up above Rx weight.

Skill

Pullups – 12 min amrap, rest 30 sec. everytime you come off the bar

Score: 48 pullups – RIP!!

Olympic Lifting Class

Snatch 3-3-2 [3-3-3-3]

Strict Press 3-3-2 [3-3-3-3]

Back Squat 3-3-2 [3-3-3]

Stacey Greenway is the Olympic Lifting coach at CrossFit Music City.  Honestly, he's one of the big reasons I picked CrossFit Music City to train at.  I know how much good technique can improve your lifting and overall CrossFit wheelhouse.  Stacey had me work on my snatch technique for almost 40 minutes, going over every point of performance.  It was amazing how he could watch me and see exactly what I’m doing wrong and correct it in the moment.  My brain is as tired as much as every muscle of my body from thinking about and engaging every muscle in every lift.

I’ve never really worked on strict press – always done push press and push jerk.  I did the sets using 50#.   For the back squat, Stacey had me focus on using my hips like an elevator – truly having them going straight up and down.  I was doing 135, but Stacey had me drop to 115 to really focus on keeping my chest up on the way up.  Great hint that he gave me – just like in front squats you shove your elbows up to keep your chest up, works for back squats as well.

LOVING this O-lift class.

Eating:

Breakfast (7:15am): ham & onion omelette, blackberries

Snack (11:00am): chips ahoy cookie (whoops :P )

Lunch (1:00pm): 6 oz. broiled tilapia, roasted broccoli & red onion

Pre-Wod Snack (5:30pm): Fage Greek Yogurt w/strawberry & goji, ½ oz pecans

Dinner (8:30pm): 6 oz. pork chop, apple, almond butter, cherry tomatoes

Honestly, I’ve gotta figure out when I’m going to cook my meals.  Not getting home until after 8, knowing I want to be in bed asleep by 10:30, I have no motivation to cook a proper well-rounded dinner.  Basically, I’m going to either have to start breaking my CrossFit up into two sessions (am & pm) so I can be home by 7, or it’s going to do most all of my cooking in the morning.  Ughhhh!