The dirt on Jenna

Today was supposed to be a rest day, but I got the bright idea of going to run up the 'M' trail. I could have at least taken it the easy, aka long, way, but I decided to try my hand at running up the steep part. I had invited one of my new athletes to go along, and he came in to hit up the Back Squat 1-1-1-1-1-1-1 ahead of time, so I decided to join him in that, too. You know, to make it fair :)

WOD 090421

Back Squat 1-1-1-1-1-1-1
185-195-205f-205f-195f

Um, I guess back squat isn't going to happen today. My legs were pretty toast. I don't know why I tried.

Run up the 'M' the short way: 13:22
Run down the 'M' the long way: 9:20
Total run time: 22:42

Here's my brother and I doing "Helen" on Sunday:

Justin and Jenna do Helen from Bridger CrossFit on Vimeo.

Labels: back squat, Helen, the 'M'

After 2 days off and 1 short little Metcon yesterday, I woke up this morning feeling awesome. Actually, when I went to bed last night I noticed that I was looking (feeling) strong, and refreshed, and just HOT. I feel okay saying that, because I'm usually the type that goes around pinching her possibly-imaginary fat rolls and critiquing every little thing that is wrong with me. But, it's amazing what some sleep/rest/food can do for my attitude.

I had a big day planned - including one of the toughest metcons I can think of, that I have been pushing back for weeks at a time. On top of that, I had a 3RM back squat planned that would shatter my recent 1RM. Plus, I decided I would start the day with some snatching. I plan to attack "Isabel" soon, so I have to get ready for her. (Isabel is 30 reps for time of 135# Snatch - we use 85# at our gym, currently, but I'd like to do it with 95#)

Buy-In:

Burgener warm-up
Snatch

35# - some hang power and hang squat snatches. Feeling good today.
65# - a few singles. This felt good
85# - didn't feel quite as good, but still not as heavy as 85# usually feels.
105# - failed 2 reps (didn't even try to get under the first, didn't get my head through on the second, but nailed the 3rd).

I'm really pleased with that. 105# was my 1RM snatch up until March 1. Of course, you can see the video of my 110# snatch here. Actually, my old 1RM was 48kg, which is closer to 106#. Whatever. This is only my second near-max Snatch attempt since last July.

Then, I moved onto the back squat. Today, I focused on keeping a wider stance when I squat. Whenever I Clean and Jerk, or Snatch, I always land with a sorta wide stance. Not too wide, but sorta wide. Clearly, that's the way my body wants to squat. Warming up, it felt good.

Back Squat 3-3-3

45x5x2
95x5
135x2
165x3
180x3 (recent 1RM AND 3RM PR)
190x1 (recent 1RM PR)

So, I have no excuses for not getting that 190x3. That first rep felt easy, so I think I kinda let down my guard, so to speak. I think I didn't approach reps 2 and 3 with the same sort of intensity. It's a fine line we must walk in our heads. If you think for a second "I can't do this" then, you won't. But, if you are too confident and think "this is easy" you might not try hard enough to get a rep that is heavy. You have to think "this is really, really hard, but I can do it!" and then you can do it. You have to be ready to attack that bar - to not let the bar defeat you. In this case, the bar defeated me.

But, I'll show that bar. Next time, I'm getting 195 for 3!!!

Metcon
"Heavy Squat Grace"
100# Squat Clean and Jerk, 30 reps for time:

8:18

Only sort of pleased with that time. My goal was under 10, so I got my goal. But, I was also hoping to be a bit faster. My lower back was smoked from those goblet squats, so the front squat was the hardest part of this WOD. I also suck at push jerk, so that was really hard, and my form wasn't that great. I am going to attack the push jerk for a few weeks - work that sucker until 100# feels easy. I'm just not great with weight overhead. Look for a fun video of this WOD in a couple of days :)

And now, for your viewing pleasure, some videos of me squattin':

090330 Back Squat 180x3 from Jenna Rettenmayer on Vimeo.