10/26/2009
Bodyweight overhead squats (72.2kg)
5x5x3x3
“Grace” 30 clean and jerks for time, 60kg
3:59
Today it was the GYP (Graveyard Person). Just Super Dave and his coach Zach at the Fort this morning. Instead of the prescribed hanging power snatches, Zach let Dave go for the Fort record on overhead bodyweight squats. With no one up on the board for this one yet, a single rep would have set the record. Super Dave’s goal was eight, but fell short with only 5. From there, it was another set of 5, then two sets of 3. Confident that we’ll get more reps next time.
We then moved onto “Grace”, a GYG favorite. Last time Super Dave did this in 5:21 (July 3). Today, with Zach’s excellent coaching, he did it in 3:59, a 26% improvement!! Garth is famous for saying, post workout, “I think I could have done that faster”. Super Dave definitely felt that way today. While 3:59 is a HUGE improvement over last time (and only a second off of Tom’s last time of 3:58), the first 15 reps were more like clean and presses vs clean and jerks. When you press that weight instead of jerk it, you waste a lot of shoulder strength and energy. Last 15 definitely felt better than the first 15. Oh well, that’s the fun of Crossfit, next time it will be faster and better!
Hoping for a bigger crowd at the GYG tomorrow morning for Hanging Power Snatches (and whatever crazy metcon Bill has in store for us!)
Super Dave now holds THREE records at the Fort:
Bodyweight overhead squats (72.2kg)
5x5x3x3
“Grace” 30 clean and jerks for time, 60kg
3:59
Today it was the GYP (Graveyard Person). Just Super Dave and his coach Zach at the Fort this morning. Instead of the prescribed hanging power snatches, Zach let Dave go for the Fort record on overhead bodyweight squats. With no one up on the board for this one yet, a single rep would have set the record. Super Dave’s goal was eight, but fell short with only 5. From there, it was another set of 5, then two sets of 3. Confident that we’ll get more reps next time.
We then moved onto “Grace”, a GYG favorite. Last time Super Dave did this in 5:21 (July 3). Today, with Zach’s excellent coaching, he did it in 3:59, a 26% improvement!! Garth is famous for saying, post workout, “I think I could have done that faster”. Super Dave definitely felt that way today. While 3:59 is a HUGE improvement over last time (and only a second off of Tom’s last time of 3:58), the first 15 reps were more like clean and presses vs clean and jerks. When you press that weight instead of jerk it, you waste a lot of shoulder strength and energy. Last 15 definitely felt better than the first 15. Oh well, that’s the fun of Crossfit, next time it will be faster and better!
Hoping for a bigger crowd at the GYG tomorrow morning for Hanging Power Snatches (and whatever crazy metcon Bill has in store for us!)
Super Dave now holds THREE records at the Fort:
1) Max pullups (39)
2) Max muscle-ups (6)
3) Max bodyweight overhead squats (5)
Two goals: Get more Fort records, and improve on the three already up there!
Not only do you hold three of the fort records, they are three of the toughest on the board! You really should try for some of the easier record board efforts you overachiever ;)
I agree with Garth.
Super Dave = Overachiever.
Nice work. 5 reps down, on your way to 15 BW OHS! You'll be the first!