(yesterday was an active rest day. I ran a couple miles, and my daughter and I played in the park where i practiced chest to bar pull ups on a pull up bar they have set up, and hand stand holds. )
Clean (full clean) (95/135) (85-not RX’d)
Ring dips (RX)
Time: 10:20-not RX. See below for my thoughts and decisions on scaling back on some of the training weights.
5×1 3 position snatch (floor, hang, and power) @ 65#
3 OHS @ 80#
5 weighted pull ups @ 5#
To Go RX or not? Thoughts on following the “prescription”
I’ve been kind of in a funk regarding my met cons and my training. When I saw Elizabeth for tomorrows WOD, I immediately made the mental choice that if they were full cleans, I would scale. I had it in my head, and stuck with my choice. I got a lot of flack for it, and even second guessed my choice to scale a workout that I would, presumably, do RX’d and probably get a fairly good time (probably around the 12 minute mark, better than some of the guys), but after careful consideration, I stick by my choice.
a)My form on a squat clean isn’t nearly as good as i’d like it to be. I wanted to avoid the whole “power clean to a front squat” that I see a lot, and wanted to full squat clean the weight. Plus, I need to get my legs stronger. with a full clean of 125#, I feel like a 95# squat clean would have looked really ugly and i’m really really trying to avoid that right now. When the weight feels heavy, my mind scrambles and I tend to forget to make sure I’m set up well at the bottom, and stop caring that the squat portion of my lift looks like shit. With 85#, I was able to do GOOD touch and go reps-no rounded back, catching it at the bottom and coming up cleanly.
b)I wasn’t sure what my intensity would be. We never squat clean nor ring dip, so I wasn’t sure about my ring dips would look like. Again, I’m trying to stick to good form/technique-trying to avoid the “crunch” ring dip, where your basically just leaning forward so your shoulders touch the tops of the ring. I did the first 11 strict, unbroken, and felt my hips lowering, so I was better on the dips than I thought I would be. I was worried that i would be taking 15-20 minutes to do the WOD, or even worse, I would panic about taking so long and throw form out the window.
c)I have Oly lifting afterwards, and really that’s where my focus in. I need to get better at the olympic lifts, and I need to get stronger. Metcon weights and going “RX’d” can weight while I focus on foundations first.
Basically-I’m sticking by my original stance that I made awhile ago-just because you CAN go RX doesn’t always mean you should. One of the girls in the class after me, chose to go RX. However, it took her almost 20 minutes. Why? She had to do the ring dips 1, by 1, by 1. Too me, she should have gotten a band, done them that way, and worked on ring dips outside of class so she can string together 5-8 before trying this WOD without a band. She lost intensity, and really just did ring dip practice with some squat cleans thrown in (not only that but she did the EXACT thing I was trying to avoid-she was power cleaning, then squatting, and therefore wasn’t hitting full ROM.). i’m not dogging her-her mindset is different than mine and she feels that if you CAN RX, you should. Personally, i’m going to wait until I feel like I can get around the same time I got this time before trying for RX.
That being said, I do think I’m going to redo this WOD within the next couple months, maybe after the open. once I feel more comfortable in my squat clean, I’d like to redo. I am super happy about the dips-they felt good and I felt like I was moving through them at a decent speed (round one was 11/5/5, round two was 8/4/3 and round three was 6/2/1). Mostly strict, with a tiny kip at the end reps of each set