Let's all Critique my Push Jerk

Ok...So we all know how much I struggle overhead.  I know I am strong enough to put up atleast 205lbs but I need to work on technique.  Below is the workout I did and the last set of Power Clean and Push Jerk at 85kg (186lbs).  The complete workout was 5 sets at 2 reps of each.  I kept the weights low to work on my jerk.  These are the last two and felt strong, I could have done more but I was unhappy with my landing....post thoughts, critiques, etc. to comments.  The rest of the workout as per Max Fit USA  - Deadlift x 5 reps at 60%, 70% and 80% of 1 rep max.  I didn't use my actual one rep max of 420...I used 400lbs.  Finally, 15,10,5 Parallette Push-ups, GHD sit-ups AQAP - 2:26. 

Not for Time Today

WARNING - THIS MAY TURN INTO A BIT OF A RANT

Today's workout was interrupted and turned into a dog and pony show.  Some lady freaked out because I was dropping 95lbs from overhead so we had to move the barbell down to the ground floor...which caused us to have to run all the way back to the bench press.....it was just gay and frustrating.

Max Fit USA WOD 

21 15 9 

Power Snatch 95lbs 

Bench Press 110lbs

Box Jump 24"

It was under 15 minutes with all the interruptions.  Snatch's were not that bad but the bench killed me.  I am weak as s**t on the bench.  Rx'd weights for this WOD were 135lbs snatch and 185lbs bench.  To tell you the truth this is the first Max Fit WOD I didn't like.  Maybe it was the bitchy PSP telling me I was cracking the concrete or the fact I suck at bench press....I don't know.  I was also irritated by the muscle heads that come up to the CrossFit area and do freaking bicep curls and other gay non-functional movements.  I love the Edmonton Gym, it is a badass facility, but I am looking forward to getting my own gym up and running...SOON.

Rest day tomorrow then back to hitting it hard.

A Fight Gone Bad with my Brother

Today I woke up my brother who is working midnights and put him through a workout knowone should do after waking up...Fight Gone Bad.  I must say he did really well and showed great mental toughness after feeling the effects of low energy and an empty belly from just waking up.  Tyler has been doing everything right and is, and will continue to see the positive effects of a Paleo diet and CrossFit.  I am looking forward to seeing him progress into a monster.

As per MaxFit USA programming 

Fight Gone Bad 

3 rounds 1 minute each 

Wall Ball (20lbs)

Sumo Deadlift High Pull (75lbs)

Box Jump (20'')

Push Press (75lbs)

Row (Calories)

Rest 

Score 300 - Not the greatest score but I am confident I can get over 350 my next attempt at this.  I am definitely feeling that my fitness is bouncing back and I will start hitting those elusive PR's again.  It has a lot to do with great programming and a solid diet.

Call me What you Like!

Ok so I am a shift worker again making exuses...I worked until 7am this morning and did not get up to be at the ICC 2 for 11am.  Ya, im pissed I didn't go, I should have stayed up and hit the WOD on no sleep.  It would have added some variance. 

Max Fit USA WOD 

10-9-8-7-6-5-4-3-2-1

Power Clean 75% BW (140lbs)

Pullups 

13:50

CrossFit Edmonton ICC 2

(Brad - a 4 Horsemen showing a proper push-up - chin, chest and thigh touch at the same time)

Warm up
DROM - arms & legs
CFWU x 2
Max Fit USA WOD
21 - 15 - 9
225lb Backsquat (Scaled to BW 186lbs)
Back extensions
9:35 - This was tough, definitely a lower back intensive WOD. Finished up with some Muscle Up work.

This Saturday CrossFit Edmonton is running a Inner City Challenge 2. The WOD is AMRAP in 15 minutes - 10 pushups and 15 Power Cleans at 95lbs. It was chosen out of a hopper with 90 movements. I am working graveyards for the next few days but I am still going to suck it up and go compete. Pushups are a huge weakness of mine but I will still give it a go. Should be FUN!!

Quest for PR's

(I am weak as s**t overhead. Thus, I have been going overhead a lot lately.)

Press 3 sets of 5
Max Fit USA
5 rounds
Row 1000m
Rest 1 minute
3:41, 3:48, 3:56, 3:55, 3:41
Yea I sandbagged a bit in the middle.
Cash out - Rope climbs

Diet has been tight. I am feeling, looking and performing better. I hope I can crack a few PR's soon. I am still doing WOD's from MaxFit USA.

Great Programming

Another Max Fit USA WOD.
AMRAP in 20 minutes
15 DB Thruster 40lbs
500m Row
5 rounds - killed the last row to get it in. Layed me out.

Yesterday
Push Jerk 5 x 3 then:
3 rds for time
225lbs deadlift x 10
50 double unders
9:45
Almost threw my skipping rope off of the Mezzanine. F---ing double unders. Could have Deadlifted more but I am still scaling these until I feel good about moving up.

Can't wait to get Dutch's DVD!