On Tuesday night I was browsing the internet at home and “SURPRISE!” one of my stops was CrossFit.com. They post a new WOD every day and I like to see what other people are doing so I saw that the Wednesday WOD was called “The Chief”. Here’s its blurb:
“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”
Sound like a good reason for a WOD, don’t ya think? I sent it to Coach Crip and it seems she and Steve agreed because it ended up being on the board when I arrived!
The WOD is as follows:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
That 3-6-9 set is one round. You do as many rounds as possible in the 3 minutes allotted. Take a one minute break, and repeat for a total of 5 cycles.
After looking around online and seeing what others were doing I set a goal of 10 rounds which would be 2 rounds per cycle. Achievable I felt, and a good goal.
I’ll mention here too that I have another new goal–I’m going to try EVERY workout with weight involved at RX (prescribed weight) from here on out. Whether it’s snatches, cleans, push press, I don’t care…I’m done saying “I don’t know if I can do that or finish the WOD at that weight”. Maybe I can, maybe I can’t (yet), but I’m not going to progress if I stay where I’m comfortable. If it’s too hard then I can scale back but I don’t ever want to leave a workout thinking “I could have given more”; that’s not why I go. Plus, I didn’t see ONE person leave anything on the floor at Regionals…
So, after warming up with Coach Steve and the crew we used doweling to get used to the clean movement again and get our form proper before adding weight. Scotty and I set up outside so that the rest of the group had lots of room to move without fear of dropping a bar on somebody and away we went. I set up with RX, 135lbs, and started strong. I fired through 3 rounds in the first 3 minutes and I was pretty amped up by that so I made a goal to maintain that for the second round, which I did as well. So 2 rounds in I was over halfway to my 5 round goal. Round 3 saw another 3 round performance but then the squats actually were what caught up with me. The cleans got difficult, sure, but those squats really set fire to the legs when you’re trying to do them super fast and while maintaining proper form.
When Coach Steve called “TIME”, I still had 9 squats to do so I had an incomplete round. I counted up my chips and counted 13, 3 rounds above my goal! I had only taken 14 chips outside with me thinking that I wouldn’t come close but I was only 9 squats away from 14 rounds—If I could have jumped for joy, I may have…
Round 1 – 3
Round 2 – 3
Round 3 – 3
Round 4 – 2
Round 5 – 2 + 3 cleans & 6 pushups
I have been debating on whether I should go tonight though, I do have a PILE of stuff I need to accomplish tonight but I saw that the posted WOD on CrossFit.com is 5-5-5-5-5 deadlifts…I don’t want to miss deadlifts. I guess this means that I’m going and praying all day that it’s on the board when I get there! My one rep max in January was 325lbs. I’d like to see a set of 5 at 300lbs and I think this is do-able. I did a set of 2 at 305 in January and I’ve only gotten stronger in regards to both physical strength and form. Here’s hopin!