Metcon - USAWA

Thursday, January 25, 2024

Garage Gym

1300

EMOM 24

Station 1 - 8 cal row

Station 2 - 10 kbs (35#)

Station 3 - 3 shuttle runs (25')

Station 4 - 8 push-ups

Programming was adapted from Vintage CrossFit which called for a 40 minute EMOM with more volume.  This worked out really well for me.  Rows were ~40 seconds, KBS were ~30 seconds, Shuttle Runs ~30 seconds and Push-ups ~10 seconds.  For those keeping up at home, I also secured 48 push-ups.

Clean & Jerk - Behind Neck (A8)

In my effort to complete all of the USAWA lifts, I tried the C&J Behind Neck today.  The toughest part is the transition to the behind neck position.  I would argue the jerk may actually be easier from this position than in front.

I worked with 45, 65, 85, 105, and finally 115 pounds.

The 50 year old 90kg record is 204 pounds set by Bill DiCiccio at the 1990 IAWA event in Glasgow.  Nobody is breaking that anytime soon.  His 204 pound mark is the best among all 50 year old weight classes aside from Scott Schmidt's 220 pound record at 120kg set at the 2003 Buckeye Record Break.  His 204 pound mark is the best among all 90kg aside from Robert English's 250 pound mark as a 40 year old master's athlete set at the 1993 U.S. Inlands.

I am now at 70 of 187 lifts in the 11th Edition of the USAWA Rulebook.  The records list of 219 includes left/right distinctions as well as all of the finger lifts.