A squat clean and a thruster equals 1 “cluster.” Yuck! This was a rare Sunday morning when I coach at United Barbell. I had 20 minutes before class started. This simple couplet, was perfect to get my body moving and make me nice and sweaty.
I was definitely moving slowly the first two rounds until my body warmed up. It felt great to be on a rower (since I don’t have one at home) and put a barbell over my head. This workout is not in my wheelhouse, but clusters are a great movement for full-body training – and they definitely get the heart rate up!
AMRAP in 20 minutes:
7 Clusters (85 lb)
200 meter Row
Score: 8 Rounds
Getting a score of DNF next to my name is challenging, especially when I know I could have completed the last 3 reps of the workout.
This post is humbling and I contemplated whether I should post it. After much thought, I decided I wanted to be as authentic as possible even if it wasn’t my best performance.
This mornings workout was rare, I was able to exercise at the CrossFit box I use to train in, and occasionally coach at. I happened to be coaching Sunday’s classes so I decided to get a workout in before classes started.
Whenever I get to workout in a fully equipped gym my main objective is to use equipment I don’t have at home and to lift heavier than I could at my house (since I can’t drop the weights from overhead at home). This was the workout I decided to tackle:
27 Cals on the rower, 27 Toes-to-bar
21 Cals on the rower, 21 Chest-to-bar
15 Cals on the rower, 15 Bar Muscle ups
8 Clean and Jerks @ 110lbs
4 Clean and Jerks @ 123lbs
2 Clean and Jerks @ 135lbs
1 Clean and Jerks @ 145lbs
This style of workout had me excited. It was the perfect combination of lifting and gymnastics. Everything was moving along fine until the first clean at 135lbs. I pulled the bar 3 inches off the ground and my back lit up. I immediately dropped the bar. This type of back spasm has happened 2 times before so I was familiar with the feeling. It’s a minor injury that I know will heal, but not being able to complete a workout I had set my eyes on really bothered me.
For the next week I will be avoiding any hinging and heavy weights. I will also be making an appointment for a Physical therapist, which makes me feel old. lol.
Today is the first day of the Crossfit Open. For those of you that are not familiar, it’s 5 individual workout. One new workout each week. These workouts need to be performed in front of a judge or filmed as evidence. Every athlete participating must submit their score by Monday by 5pm, PST.
I have participated in the Open for the last 5 years. This Open is particularly interesting to me because last year was the first year I have decided to train by myself, in my garage, with only the equipment I own. Since the Open is a test of fitness. I will be able to see if the training I did at home was truly effective and what area’s I need to work on, for next year.
AMRAP for 15 minutes:
19 Wall balls
19 Calories on the Rower
Score: 236 reps/ 6+8
After completing the first workout, I was pleasantly surprised with my score, and my ability to keep pushing. Showing that my cardio has not fallen off but I still need to work on my rowing (which I don’t have at home). The wall ball which normally I struggle with were not as bad as I thought they would be. I’m ready to log my score and prepare for next Friday’s workout.