Fitness - Back Squats & WOD - 10/06

I got a lot of sleep last night and again felt the benefits this morning. I'm constantly trying to improve my sleeping habits. Basically all I need to do is get more of it and I'll be set. Sounds easy enough.

Anyway, another back squat day and I can feel myself still getting stronger. Especially coming up from the bottom and being able to keep a pressurized core.

Focus: 5x5, back squats
1x5 140 Kg (308.6#)
3x5 150 Kg (330.7#)

I could only get in 4 sets due to time constraints but this amount of work felt great. The last 2 reps in each set at 150 were the perfect challenge, and I prevailed.

WOD: as many reps as possible in 10 minutes of:
Single arm kettle Bell clean & jerk - 24 Kg (53#)

Score: 136
Calories burned (focus & WOD): 460

This was a pretty tough test. When you start getting tired, It's really easy to get sloppy with your form when using kettle bells. This WOD forced me to focus on keeping my form in check for 2 reasons. 1) When done correctly, kettle bell clean & jerks are a pretty fluid movement and can be done without a lot of upper body work. This allows for way more reps to be completed. 2) When you start to get tired and begin loosing control of the bell, it's really easy to get hurt.

It didn't matter how you split it up between each arm, every time you got the bell overhead counted as one rep. Another note, It's important to remember to jump when doing the clean AND the jerk part of this exercise. You really loose a lot of power without the jump.

My shoulders are already starting to tighten up so hopefully we'll lay off the shoulder work tomorrow. But knowing CrossFit, that's most likely a pipe dream.