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Old 05-08-2007, 06:47 AM   #1
Kelly Moore
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Goals for Miami: 188 snatches and 150 jerks, both in 10 minutes without putting the bell down.


Workout in Catherine's garage:

4 minute 36# jerk set: 30R/27L. Hand switch at 2 minutes.

4 minute 36# jerk set: 20R/16L. Hand switch at 2 minutes.

First set was done with the intent of maintaining 15 reps per minute; second set done to work on finding the resting rack position. Right palm still healing; no 52# jerks or any snatches today.

10k row in Catherine's hot muggy garage: 48:02.

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Old 05-08-2007, 08:41 AM   #2
H. Giovanni Salazar
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Kelly Congrat's on your accomplishments, and your tourney.
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Old 05-08-2007, 09:00 AM   #3
Kelly Moore
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Thanks Giovanni....the training for kettlebell sport is one of the difficult I've endured. Someday I'll reach the 200 mark....maybe in 2008.
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Old 05-09-2007, 09:38 AM   #4
Kelly Moore
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Tear in right palm still healing - tried to do swings but discovered it just wasn't going to work. Chose to do jerks with the 52# bell instead:

7,8,9,10,2,4,6,8,10. No rest between hands on the first 7-10 sets. Started with my weaker left hand, that decided how many reps I would work into. Catch myself letting the bell rotate a little at the top which had the bell grinding into my forearm bone - very painful, especially on the left where it had been fractured in the past. Worked the 2-10 sets deliberately, resting between hands. No more rotating at the top, felt much better. Workout done outside in the St Louis heat and sunshine (the garage is a sauna!).

Will try to do as much of the Crossfit Total as possible (hand tear will determine if I deadlift) after I drive back from St Louis.
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Old 05-10-2007, 04:35 AM   #5
Kelly Moore
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Right hand tear still needs more time to heal before doing power cleans; opted for one of my all time worst WODs: 100 burpees for time. 8:24. All done with pushup, jump and overhead clap. Shoulders toast from the jerks of the past two days
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Old 05-11-2007, 06:30 AM   #6
Kelly Moore
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4 minute 36# jerk set - 32R/30L attempted to maintain 15 reps/min pace
4 minute 36# jerk set - 23R/20L worked on even pace and finding the "resting" position

Shoulders a little sore and fatigued from yesterday's burpees.
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Old 05-11-2007, 03:30 PM   #7
Kelly Moore
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I finally, FINALLY ran a mile under seven minutes this afternoon - 6:57!!! Just barely under seven minutes, but I'll take it!

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Old 05-12-2007, 08:32 AM   #8
Kelly Moore
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Crossfit WOD:

50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions

****

15:33

Tuck jumps - knees hitting chest
GHD situps - hand touching floor at bottom, hand touching toes at top
Back extensions

Will finish with jerks or swings a little later today...

4x8L/8R 52# jerks - rested 1 minute between arms
4x8 strict deadhang wide grip chins - middle of chest touching bar each rep
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Old 05-12-2007, 09:08 AM   #9
Chris Kemp
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Excellent Kelly, that is rocking and and a real testament to your hard work. Congratulations!!

Cheers, kempie
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Old 05-13-2007, 05:42 AM   #10
Kelly Moore
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Crossfit WOD:

185/205/215/225/235 - abs and lower back a little fatigued from yesterday's WOD....didn't feel secure enough through the midsection to attempt anything heavier.

First day back to snatches. Taped up my right hand to protect the still healing rip in my palm. Goal was to do 20 reps/minute with the right hand until the tape tore, then switch to the left and do the same amount of time - the tape lasted until the two minute mark, so a four minute set was the ticket.

41R/44L. A little faster than my orginal 20 reps per minute. I didn't have enough bell control at that speed; I'll work at 18/min until I master that speed. 20+ reps is a great lung burner!

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