I'm not going to even bother talking about Tuesday's training. I was such a mess because my head was so focused on being devastated about school. Needless to say it was ugly and I only did half of what I was planning to do.
Thursday's Training:
BBG
1) Snatch: 2x2 @ 70%, 2x2 @ 80%, 2x1 @ 90%, 2x1 @ 95%, 4x1 @ 80%
-rest 60-90 sec for the sets through 90%
-rest 30 sec between reps for final set
Based off 125#: 88, 100, 112, 118, 100
2a) 3x5 Snatch deadlift (stopping @ knees)
-heavier than 1rm snatch (110%+), rest 60sec
-135, 140, 140
2b) 3x5 BTN Snatch gril Push Press
- heavy, rest 60sec
- 85-95-100
The gym was crazy last night, there were quite a few people at the 4:30. And they were working on Hang Snatch, so I was helping people, people were walking in my bubble, then they were learning to rope climb etc. Needless to say it was pretty distracting. I had a few failed reps out front so I know I wasn't opening correctly. I actually couldn't stand a couple up from the bottom of the squat. Just had to tighten up and engage more.
Probably should've used my straps for the snatch deadlift and gone heavier. And could've gone heavier on the push press, but was afraid of the re-racking on my neck!
Skill
12:00 chest facing wall HS and HS walk practice
-Practiced both facing the wall and butt against the wall at first. Focused on a tight core and trying to transfer weight to each hand. SO much hard when facing the wall, but I can see some improvements. Then I practiced freestanding and just trying to kick up into it and hold it. So hard to find that happy medium.
Conditioning
For time:
30 T2B
20 KB Thrusters (24/16) - both arms
Row 1k
20 KB Thrusters - both arms
30 T2B
17:07
I knew this one would take me awhile. I'm very inefficient at T2B and kipping them. I think the first set, my biggest set was 5, then it was 3s 2s and 1s there on out. The KB thrusters were brutal, nothing like having heavy weight on your chest making it harder to breathe. My forearms are pretty bruised from getting the KBs up. The row was slow for sure. I'm out of shape on the rower, I think it was almost a 4:20 row, pathetic. I just closed my eyes and went for it.
Even though it wasn't the greatest, I felt good. I feel like I haven't been in the gym for weeks, so it was nice to get after it.
Friday, October 19, 2012
Tuesday, October 16, 2012
Devastating.
That's all I can really say. Found out I didn't get into the nursing program. So my light I've been seeing at the end of the tunnel isn't even close to being seen anymore. My countdown I had going, is now removed from my calendar.
When I got the 92 on that test I felt great and that I had nothing to worry about. Only to find out they cut the number of people they accept from 60 to 48. WTF is up with that? And then on top of that this semester is the most applicants they've ever had, and with great test scores. They stopped at 95!!! Ninety fucking five!!! ugh.
So that Plan B my counselor asked me about a few weeks ago. The Plan B I didn't want to accept...yeah, this sucks. Guess I'll be miserable at this job for another 8+ months, that's saying if I even get into the program for next fall. So much for starting my new journey in January.
When I got the 92 on that test I felt great and that I had nothing to worry about. Only to find out they cut the number of people they accept from 60 to 48. WTF is up with that? And then on top of that this semester is the most applicants they've ever had, and with great test scores. They stopped at 95!!! Ninety fucking five!!! ugh.
So that Plan B my counselor asked me about a few weeks ago. The Plan B I didn't want to accept...yeah, this sucks. Guess I'll be miserable at this job for another 8+ months, that's saying if I even get into the program for next fall. So much for starting my new journey in January.
Friday, October 12, 2012
More Oly
So I've been back and forth about starting some Outlaw training and seeing how that goes for me for strength gains. I've talked to a lot of people about it and gotten many opinions. One pitfall is the time it takes. With my schedule it's going to be hard, but I want to give it a shot. I'm hoping that Alex will stick with it as well so we can help each other out. The increase in volume is going to be hard to adjust, but they said it takes typically 3-4ish weeks. So we will see.
Barbell gymnastics:
1) 7x2 Snatch from High Boxes (above knee) - heavy but perfec - not maximal - rest 60 sec
85-85-85-95-95-105-105
2) 7x2 Clean from High Boxes (above knee) - heavy but perfec - not maximal - rest 60 sec
105-105-115-115-120-125-125
Snatch felt a little off today. A couple reps I just lost it at the bottom and fell backwards. Still need to work on engaging more at the bottom and making sure the position of the bar is correct.
Cleans felt pretty good. second rep at the first set of 125 was ugly. Took me forever to stand it up. But the last set felt like my best set.
Conditioning:
1a) 3x7 Seated DB Shoulder Press - heaviest possible, rest 30 sec
1b) 3x15 Reverse Hypers - heavy, rest 30 sec
1c) 3x20 BB Stepups 20" (front rack) - heavy, rest 30 sec
1d) 3x7 Weighted MU - rest 30 sec
1a) used 25# each arm, actually pretty tough especially after going through everything else.
1b) used the GHD so only bodyweight, might try bands next time
1c) used 55#, this was probably the worst part of it, surprisingly hard and tiring
1d) obviously don't have MU, so did 7 deadhang pull-ups with the blue band and 7 ring dips with the purple band. Definitely want it to be one of my goals to get rid of the band for ring dips.
Barbell gymnastics:
1) 7x2 Snatch from High Boxes (above knee) - heavy but perfec - not maximal - rest 60 sec
85-85-85-95-95-105-105
2) 7x2 Clean from High Boxes (above knee) - heavy but perfec - not maximal - rest 60 sec
105-105-115-115-120-125-125
Snatch felt a little off today. A couple reps I just lost it at the bottom and fell backwards. Still need to work on engaging more at the bottom and making sure the position of the bar is correct.
Cleans felt pretty good. second rep at the first set of 125 was ugly. Took me forever to stand it up. But the last set felt like my best set.
Conditioning:
1a) 3x7 Seated DB Shoulder Press - heaviest possible, rest 30 sec
1b) 3x15 Reverse Hypers - heavy, rest 30 sec
1c) 3x20 BB Stepups 20" (front rack) - heavy, rest 30 sec
1d) 3x7 Weighted MU - rest 30 sec
1a) used 25# each arm, actually pretty tough especially after going through everything else.
1b) used the GHD so only bodyweight, might try bands next time
1c) used 55#, this was probably the worst part of it, surprisingly hard and tiring
1d) obviously don't have MU, so did 7 deadhang pull-ups with the blue band and 7 ring dips with the purple band. Definitely want it to be one of my goals to get rid of the band for ring dips.
Wednesday, October 10, 2012
Deadlifts and Kelly
Wasn't sure if I was going to be able to workout today, but I jumped in with the 6:30 class as I was coaching.
2 Deadlifts EMOTM for 10:00 @ 75% of your 1RM. 175#
I was supposed to use 185#, but mom's bar was loaded to 175 and I was too lazy to set up another one or add weights, so I just went with it. I didn't feel like wrecking my back either, so I took it easy. Just really focused on form here.
"Kelly"
5 Rounds for time:
400m Run
30 Box Jumps 20"
30 Wall Balls 14#
27:59
Last time I did this wod was back in August of 2010 which was 3 months after I started CrossFit. Needless to say it was a mess then espeically the box jumps and I finished around 33:30. So I got a 5 minute PR, but I sure rested a lot. I probably could've gone harder on the wall balls, but I'm still happy with it. The runs were rough with the wind and then the last two rounds the wind and rain. Getting through that third round was the hardest part.
Debating on starting some new programming to get stronger and focus more on Oly. We'll see how that goes with my time...
2 Deadlifts EMOTM for 10:00 @ 75% of your 1RM. 175#
I was supposed to use 185#, but mom's bar was loaded to 175 and I was too lazy to set up another one or add weights, so I just went with it. I didn't feel like wrecking my back either, so I took it easy. Just really focused on form here.
"Kelly"
5 Rounds for time:
400m Run
30 Box Jumps 20"
30 Wall Balls 14#
27:59
Last time I did this wod was back in August of 2010 which was 3 months after I started CrossFit. Needless to say it was a mess then espeically the box jumps and I finished around 33:30. So I got a 5 minute PR, but I sure rested a lot. I probably could've gone harder on the wall balls, but I'm still happy with it. The runs were rough with the wind and then the last two rounds the wind and rain. Getting through that third round was the hardest part.
Debating on starting some new programming to get stronger and focus more on Oly. We'll see how that goes with my time...
Thursday, October 4, 2012
"Nutts" and "DT"
Holy soreness, Batman. Ever since the Hero WOD "Nutts" on Friday, I've been super sore. I haven't been this sore in long time. Trying to determine if I need to eat more and have better PWO meal recovery or what. But sheesh this blows and I'm probably only going to be more sore after this weekend.
Friday 9/28
"Nutts"
10 HSPU (plate and ab mat)
15 Deadlifts 165#
25 Box Jumps 24"
50 Pull-ups
100 Wall Ball Shots 14#
200 Double Unders
400m Run with 35# plate
24:58
Absolutely awful! The worst part of this was by far the double unders. Normally I can rock those out, but by the time I got to them, I was wrecked. The wall balls took me forever too, I was doing sets of 10 and I think the last 3 sets were sets of 5. It was just brutal. When I got to the double unders, I just started cramping all along my sides and in my stomach. I think my biggest set was maybe 30, all the rest were 10s. Then I started to pee at 100, so I really could only do sets of 10. Miserable I tell ya. Then the run, I just basically powered walked the first 200m, and ran the rest. Brutal wod for sure.
Saturday 9/29
Oly
7x2 cleans + 1 Jerk
Clean Pulls
and BB Bridges
The clean has definitely been a struggle for me in the last few months. I can't find that point in my hips to pop the bar off like I can with the snatch. I'm also trying to focus on catching the bar instead of letting it ride me down to the ground and get stuck. It's definitely going to take some physical and mental training, but I'm getting there.
Endurance wod
10 x 200m with 90 sec rest between, try to keep runs within 2-3 sec of each other
Kept all of these within 49-51 seconds, with the exception of one at 55 where my shoe came untied. My calves were absolutely lit up from the night before, so these were hard. Think I could have been a little faster had it not been for that.
Tuesday 10/2
"DT"
5 Rounds FT:
12 Deadlifts 105#
9 Hang Power Cleans
6 Push Jerks
12:34
My goals with this were to stay unbroken as much as possible and finish around 12:00. I got the first round completely unbroken. Next two rounds the deadlifts were unbroken, but had to split up cleans and jerks a little. Fourth and fifth rounds were super hard. I got the first 3 rounds done around 6:30 and the last 2 took me 6 minutes. Ouch. Forearms and my back were lit! But happy and this gives me something to work off of.
Front squats 5 x 3
I did 1 + 1/4 FS for these instead of the 5 x 5 regular.
Trying to work on engaging everything more and not butt wink at the bottom. LOTS of work to do here, but hopefully these will help!
Friday 9/28
"Nutts"
10 HSPU (plate and ab mat)
15 Deadlifts 165#
25 Box Jumps 24"
50 Pull-ups
100 Wall Ball Shots 14#
200 Double Unders
400m Run with 35# plate
24:58
Absolutely awful! The worst part of this was by far the double unders. Normally I can rock those out, but by the time I got to them, I was wrecked. The wall balls took me forever too, I was doing sets of 10 and I think the last 3 sets were sets of 5. It was just brutal. When I got to the double unders, I just started cramping all along my sides and in my stomach. I think my biggest set was maybe 30, all the rest were 10s. Then I started to pee at 100, so I really could only do sets of 10. Miserable I tell ya. Then the run, I just basically powered walked the first 200m, and ran the rest. Brutal wod for sure.
Saturday 9/29
Oly
7x2 cleans + 1 Jerk
Clean Pulls
and BB Bridges
The clean has definitely been a struggle for me in the last few months. I can't find that point in my hips to pop the bar off like I can with the snatch. I'm also trying to focus on catching the bar instead of letting it ride me down to the ground and get stuck. It's definitely going to take some physical and mental training, but I'm getting there.
Endurance wod
10 x 200m with 90 sec rest between, try to keep runs within 2-3 sec of each other
Kept all of these within 49-51 seconds, with the exception of one at 55 where my shoe came untied. My calves were absolutely lit up from the night before, so these were hard. Think I could have been a little faster had it not been for that.
Tuesday 10/2
"DT"
5 Rounds FT:
12 Deadlifts 105#
9 Hang Power Cleans
6 Push Jerks
12:34
My goals with this were to stay unbroken as much as possible and finish around 12:00. I got the first round completely unbroken. Next two rounds the deadlifts were unbroken, but had to split up cleans and jerks a little. Fourth and fifth rounds were super hard. I got the first 3 rounds done around 6:30 and the last 2 took me 6 minutes. Ouch. Forearms and my back were lit! But happy and this gives me something to work off of.
Front squats 5 x 3
I did 1 + 1/4 FS for these instead of the 5 x 5 regular.
Trying to work on engaging everything more and not butt wink at the bottom. LOTS of work to do here, but hopefully these will help!
Friday, September 28, 2012
Quick Couplet
Thursday was a horrible day. I had some sort of stomach bug all day and was just miserable at work. Worried I came down with some sort of stomach flu, but I'm not sure. I was finally fine when I got home, so decided I'll try going to the gym since it was a pretty light day.
Front Squat 5x5 heaviest possible
Bar - 65x5 - 85x5 - 10x3 - then my 5x5 sets at 115
Really tried to focus on my butt wink here and getting rid of that. So I'm really engaging my core and twisting out my knees to make sure I don't butt wink. Felt great. Think I could've gone a little bit heavier, but with what I was focusing on I felt good about it.
Press est. 5RM
65x5 - 70x5 - 80x5
Wanted to get this in since I missed it last week and knew it was coming up tomorrow. And since I'm doing the hero wod tomorrow, wanted to get it in. I just guessed it would be around 80 given that my 1rm is 95. Last rep on the 5 was definitely well earned.
WOD:
5 Rounds FT:
20 sit-ups
15 kb swings (53/35)
5:33
Again I was considering using the 44# KB, but with the hero wod tomorrow, I decided not to. This was a quick and easy couplet which is probably what I needed with how my stomach was feeling.
Front Squat 5x5 heaviest possible
Bar - 65x5 - 85x5 - 10x3 - then my 5x5 sets at 115
Really tried to focus on my butt wink here and getting rid of that. So I'm really engaging my core and twisting out my knees to make sure I don't butt wink. Felt great. Think I could've gone a little bit heavier, but with what I was focusing on I felt good about it.
Press est. 5RM
65x5 - 70x5 - 80x5
Wanted to get this in since I missed it last week and knew it was coming up tomorrow. And since I'm doing the hero wod tomorrow, wanted to get it in. I just guessed it would be around 80 given that my 1rm is 95. Last rep on the 5 was definitely well earned.
WOD:
5 Rounds FT:
20 sit-ups
15 kb swings (53/35)
5:33
Again I was considering using the 44# KB, but with the hero wod tomorrow, I decided not to. This was a quick and easy couplet which is probably what I needed with how my stomach was feeling.
Wednesday, September 26, 2012
No plan B
After a long hiatus, I'm back. I hope to be more regular with this.
My last post I mentioned that I was participating in a competition. For my first individual competition I finished in 4th! Needless to say, I was pretty excited about that. I definitely learned a lot from that weekend.
The last few months in the gym have been a roller coaster and pretty much follows how everything else in my life has been. It's been a hard few months emotionally and mentally and that's played part in how I perform in the gym. One rep max week, two weeks ago, was horrendous. I literally wanted to quit. But I had to remind myself of everything else that is going on in my life and how it's all catching up to me.
I'm praying for good news to arrive towards the end of October/early November. Last night at counseling, she asked me, what if you don't get in to the nursing program, do you have a plan B? That scared me shitless. I've had a count down going for months. For months I've been waiting for the day that I'm finished with this job and moving on through the next chapter in my life. I'm getting into nursing school...there is no Plan B.
Yesterday was my first day back at the gym in a week. Between school on Monday/Wednesday and taking a trip to Boston to see my bro, SIL, and nephew..I hadn't been there in awhile. My trip to Boston was just what I needed as a refresher to regroup myself. But damn does it make me miss Jonas and them even more. Really sucks I can't see them as often as I'd like...
Anywho, back to the gym and that metcon really hurt my lungs. I"m coughing today like I've smoked for years. But the cleans felt great. And establishing a 5RM deadlift was fun. Hopefully I can make some progress in the DL area this cycle.
On top of all that, last Monday we started at 60 day challenge at the gym. It's strict paleo, and I'm happy to say I've been 100%. Even with the trip to Boston and all of the temptations. I'm feeling great and haven't really had any cravings, which is awesome. I haven't stepped on the scale, but I can already tell I'm down some by the way I feel. I'm super excited to see how everyone does in this challenge!
My last post I mentioned that I was participating in a competition. For my first individual competition I finished in 4th! Needless to say, I was pretty excited about that. I definitely learned a lot from that weekend.
The last few months in the gym have been a roller coaster and pretty much follows how everything else in my life has been. It's been a hard few months emotionally and mentally and that's played part in how I perform in the gym. One rep max week, two weeks ago, was horrendous. I literally wanted to quit. But I had to remind myself of everything else that is going on in my life and how it's all catching up to me.
I'm praying for good news to arrive towards the end of October/early November. Last night at counseling, she asked me, what if you don't get in to the nursing program, do you have a plan B? That scared me shitless. I've had a count down going for months. For months I've been waiting for the day that I'm finished with this job and moving on through the next chapter in my life. I'm getting into nursing school...there is no Plan B.
Yesterday was my first day back at the gym in a week. Between school on Monday/Wednesday and taking a trip to Boston to see my bro, SIL, and nephew..I hadn't been there in awhile. My trip to Boston was just what I needed as a refresher to regroup myself. But damn does it make me miss Jonas and them even more. Really sucks I can't see them as often as I'd like...
Anywho, back to the gym and that metcon really hurt my lungs. I"m coughing today like I've smoked for years. But the cleans felt great. And establishing a 5RM deadlift was fun. Hopefully I can make some progress in the DL area this cycle.
On top of all that, last Monday we started at 60 day challenge at the gym. It's strict paleo, and I'm happy to say I've been 100%. Even with the trip to Boston and all of the temptations. I'm feeling great and haven't really had any cravings, which is awesome. I haven't stepped on the scale, but I can already tell I'm down some by the way I feel. I'm super excited to see how everyone does in this challenge!
Tuesday, June 19, 2012
Funk
Kind of took some time away from blogging. I think it was more that I was just frustrated with the way things have been going in the gym and in my personal life the last month.
I've been the most stressed/depressed I've been in awhile and it's affecting everything. Weight gain because of stress and lack of sleep. I haven't eaten terribly. Saturdays I tend to slip because of parties or some sort of occasion. Other than that I'm 90-95% paleo during the week.
I'm taking some steps this week in order to figure out a different approach to my stress and everything going on in my life. I really hope this works, because I do not enjoy being this way.
Anyway, things in the gym have been rough lately. My o-lifts, especially my clean have been horrendous. The combination of my stress and that we haven't really worked on them, definitely took a toll. But last night was a little better, actually light years better than last week. I set my 1rm clean and jerk at 135. I've done them each separately and those 1rm are both 145. I just couldn't get out of the hole on my squat every time I cleaned 140 or 145. But even just getting into the squat at those weights was a success as of late.
New thing to work on is either not dropping so low or training my muscles to get out of it. Dan said he's got some things for me to work on, so hopefully that will help.
I signed up to compete at The Deuce, a cf/oly competition at CF Rise. I need to lose a minimum of 5# in the next 3 weeks so I'm not in the fatest weight class. ha. Time to get serious!
I've been the most stressed/depressed I've been in awhile and it's affecting everything. Weight gain because of stress and lack of sleep. I haven't eaten terribly. Saturdays I tend to slip because of parties or some sort of occasion. Other than that I'm 90-95% paleo during the week.
I'm taking some steps this week in order to figure out a different approach to my stress and everything going on in my life. I really hope this works, because I do not enjoy being this way.
Anyway, things in the gym have been rough lately. My o-lifts, especially my clean have been horrendous. The combination of my stress and that we haven't really worked on them, definitely took a toll. But last night was a little better, actually light years better than last week. I set my 1rm clean and jerk at 135. I've done them each separately and those 1rm are both 145. I just couldn't get out of the hole on my squat every time I cleaned 140 or 145. But even just getting into the squat at those weights was a success as of late.
New thing to work on is either not dropping so low or training my muscles to get out of it. Dan said he's got some things for me to work on, so hopefully that will help.
I signed up to compete at The Deuce, a cf/oly competition at CF Rise. I need to lose a minimum of 5# in the next 3 weeks so I'm not in the fatest weight class. ha. Time to get serious!
Thursday, May 10, 2012
4 days in a row...
It's been really hard to concentrate at work lately. I just have no motivation to be there.. two weeks from today, we'll be on our way to North Carolina for a mini vacay and I can't freaking wait!
Strength:
OHS 5-5-5+
85-98-112(8)
Loved seeing these for strength. We've barely worked these and it's a refresher from all the back squat and front squat work. The last set I really wanted to get 10 reps, but my wrists weren't having any of it. I tried to stabilize, but I droped the bar because my wrists were hurting too bad. ugh. Worked on getting full depth on all these reps, ass to ankle. I catch every snatch at the bottom, so I might as well work that depth here!
WOD:
16:00 Amrap of:
15 ball slams (30/20)
200m run
30 Double Unders
7+3
I don't know if it was the fact that this was my 4th day in a row, but after the second round I was beat. I felt like this was going to be a hard earned workout, but I was shooting for near 8 rounds. ALL 7 rounds of my double unders were unbroken. That was awesome! Same with ball slams. My runs were pretty sluggish. I used that as my rest to get back in there and crank out my du's. Hoping my runs will pick up, they've been pretty slow lately.
cash out: 5 turkish get ups each side with 35# kb. then 3 x 4 dead hangs with red band.
Strength:
OHS 5-5-5+
85-98-112(8)
Loved seeing these for strength. We've barely worked these and it's a refresher from all the back squat and front squat work. The last set I really wanted to get 10 reps, but my wrists weren't having any of it. I tried to stabilize, but I droped the bar because my wrists were hurting too bad. ugh. Worked on getting full depth on all these reps, ass to ankle. I catch every snatch at the bottom, so I might as well work that depth here!
WOD:
16:00 Amrap of:
15 ball slams (30/20)
200m run
30 Double Unders
7+3
I don't know if it was the fact that this was my 4th day in a row, but after the second round I was beat. I felt like this was going to be a hard earned workout, but I was shooting for near 8 rounds. ALL 7 rounds of my double unders were unbroken. That was awesome! Same with ball slams. My runs were pretty sluggish. I used that as my rest to get back in there and crank out my du's. Hoping my runs will pick up, they've been pretty slow lately.
cash out: 5 turkish get ups each side with 35# kb. then 3 x 4 dead hangs with red band.
Wednesday, May 9, 2012
Free for a Month
Spring semester is finished and I'm free until June 4th. I finished with an A and B, I'm really happy with that since A&P is a pretty difficult course. I'll be taking the second half of that class this summer in an 8 week class, so it's going to be tough! But I'm ready for it. After my brain was fried from a 200 question final Monday night, I headed to the gym.
Our Strength and Wod were combined, and this is what it was:
Push Press 5-5-5+
Jerk 3-3-3-3-3 (work up to a have triple)
PP: 85-95-105(10 reps - i think?)
95-105-115-125-130
Haven't worked push press in awhile, so I wasn't really sure how accurate my 125 srm was. But I went with it anyway. Last few reps on the 5+ set were kind of ugly and I felt it in my back. Definitely didn't keep my core tight enough.
Wasn't sure how far to push it with the Jerks since I just got 145 a few weeks ago as my srm. And my arms were a little tired from the PP. But 125 felt pretty good and I felt like I could go up a few more pounds. The last rep at 130 I came out front, so I had B clean it and I repeated that rep. But I felt good overall.
Tuesday
Strength: Back Squat 5-5-5+ (base #s off 90% of TM. TM=176)
115-132-150(7)
I was a little delayed in starting my strength as I was talking to someone about the gym, so I had to rush through these sets. Hips are tight as usual, mom helped me with some stretching after. Gonna try to do that every day and see how that helps.
WOD:
3 Rounds for time of:
400m Row
10 Push ups
400m run
10 Pull ups
16:31
I actually underestimated this one. I forgot that the reps of 10 would be rather quick, so this would be more of a cardio workout. Which is something I needed. My pull-ups have been struggling lately, but I've added in extra work on dead hangs again, so they improved during this one. The first set was unbroken, second was 5-3-1-1, third was 5-2-2-1. I was pretty stoked with my first set, so I was hoping to do the same for the last two rounds. I fell short, but there's improvement. The row and push-ups gassed my quads like no other, so that slowed down my runs. However, I'm glad I finished this around 16.5 min!
Our Strength and Wod were combined, and this is what it was:
Push Press 5-5-5+
Jerk 3-3-3-3-3 (work up to a have triple)
PP: 85-95-105(10 reps - i think?)
95-105-115-125-130
Haven't worked push press in awhile, so I wasn't really sure how accurate my 125 srm was. But I went with it anyway. Last few reps on the 5+ set were kind of ugly and I felt it in my back. Definitely didn't keep my core tight enough.
Wasn't sure how far to push it with the Jerks since I just got 145 a few weeks ago as my srm. And my arms were a little tired from the PP. But 125 felt pretty good and I felt like I could go up a few more pounds. The last rep at 130 I came out front, so I had B clean it and I repeated that rep. But I felt good overall.
Tuesday
Strength: Back Squat 5-5-5+ (base #s off 90% of TM. TM=176)
115-132-150(7)
I was a little delayed in starting my strength as I was talking to someone about the gym, so I had to rush through these sets. Hips are tight as usual, mom helped me with some stretching after. Gonna try to do that every day and see how that helps.
WOD:
3 Rounds for time of:
400m Row
10 Push ups
400m run
10 Pull ups
16:31
I actually underestimated this one. I forgot that the reps of 10 would be rather quick, so this would be more of a cardio workout. Which is something I needed. My pull-ups have been struggling lately, but I've added in extra work on dead hangs again, so they improved during this one. The first set was unbroken, second was 5-3-1-1, third was 5-2-2-1. I was pretty stoked with my first set, so I was hoping to do the same for the last two rounds. I fell short, but there's improvement. The row and push-ups gassed my quads like no other, so that slowed down my runs. However, I'm glad I finished this around 16.5 min!
Friday, May 4, 2012
Cupcakes and Cocktails
Thursday was a pretty rough day. Dragging from the lack of sleep and just a bunch of shit going on. Maybe one day something will work out.
I went in a little early to establish a new 1RM on floor press since I couldn't do it today because of school.
bar(5)-55(5)-75(3)-95(1)-115(1)-125(1)PR-130fail
I remember going for the 1RM last time I did this, like well over a year ago and my pr was like 1# for 113#. It was rather depressing. So I was pretty ecstatic to see a 12# PR at 125!
Strength: Front Squat 5-5-5 65%-70%-75% (based numbers off of 170#)
bar(5)-85(5)-110(5)-120(5)-130(5)
Even though I set my 1RM as 160 last week, I felt like I could've had 165 and Kelly's numbers were off of 170, so I just went with those weights. They actually felt pretty good. My hips don't feel as tight/bad during the front squat. I still can't figure that out. But overall, all three sets felt good. I really tried to hit the bottom of the hole and drive from there. Since that's where I catch my clean, I might as well work from there...
WOD:
5 Rounds for time of:
20 Wall ball shots (20/14)
20 Sit-ups
6:27
This wod was pretty much made for me. Wall balls are easy for me all sets were unbroken. Sit-ups were all unbroken. Feel like I've been kind of slow on those lately, so I need to get some more core work in!
Cash Out
5-5-5 Dead hang Pull-ups (blue-blue-red)
5-5-5 ring dips (purple)
*alternate movements
Feel like my pull-ups have been a struggle lately, so I'm trying to incorporate more dead hangs in again. I need to start utilizing the bar/band at home too! Ring dips actually felt really good, I need to start doing some holds and just practicing without the band. I'm determined to get those in a wod soon!
After everything, it was Hannah's Birthday so we celebrated with these cupcakes, they were pretty delish. It was like a one and done kind of cupcake, you were satisfied after having one and didn't over indulge! And Kelly brought a bottle of wine since we both had rather frustrating days!
I went in a little early to establish a new 1RM on floor press since I couldn't do it today because of school.
bar(5)-55(5)-75(3)-95(1)-115(1)-125(1)PR-130fail
I remember going for the 1RM last time I did this, like well over a year ago and my pr was like 1# for 113#. It was rather depressing. So I was pretty ecstatic to see a 12# PR at 125!
Strength: Front Squat 5-5-5 65%-70%-75% (based numbers off of 170#)
bar(5)-85(5)-110(5)-120(5)-130(5)
Even though I set my 1RM as 160 last week, I felt like I could've had 165 and Kelly's numbers were off of 170, so I just went with those weights. They actually felt pretty good. My hips don't feel as tight/bad during the front squat. I still can't figure that out. But overall, all three sets felt good. I really tried to hit the bottom of the hole and drive from there. Since that's where I catch my clean, I might as well work from there...
WOD:
5 Rounds for time of:
20 Wall ball shots (20/14)
20 Sit-ups
6:27
This wod was pretty much made for me. Wall balls are easy for me all sets were unbroken. Sit-ups were all unbroken. Feel like I've been kind of slow on those lately, so I need to get some more core work in!
Cash Out
5-5-5 Dead hang Pull-ups (blue-blue-red)
5-5-5 ring dips (purple)
*alternate movements
Feel like my pull-ups have been a struggle lately, so I'm trying to incorporate more dead hangs in again. I need to start utilizing the bar/band at home too! Ring dips actually felt really good, I need to start doing some holds and just practicing without the band. I'm determined to get those in a wod soon!
After everything, it was Hannah's Birthday so we celebrated with these cupcakes, they were pretty delish. It was like a one and done kind of cupcake, you were satisfied after having one and didn't over indulge! And Kelly brought a bottle of wine since we both had rather frustrating days!
Thursday, May 3, 2012
Snatchy Tuesday
This girl is struggling to stay awake this week. Definitely not getting the sleep I need. I had a Anatomy and Physiology lab final yesterday, so the 3 nights prior....I was up until midnight and getting up at 5. That equals major death for this chick. Can't wait for Monday at 7pm, then I will have a month off of school to relax. Bring on the last two finals!
Tuesday's Strength: Back squat 5-5-5-5 (60%-70%-75%-75%)
118-138-146-146
So even though I didn't actually PR last week on my BS, I knew I could get that 195 if my head was in the right place. So this week I based my numbers off the 195#. My hips are still outrageously tight and I felt my back lose it a little bit. Hoping I can get that EMS machine from Dan soon and loosen all that up! And hopefully now that I'l have a month break coming up, I can focus a lot more on mobility!
WOD:
5 Rounds for time of:
7 Snatches (full depth) 75# --> used 85#
200 m sprint
1:00 Rest
Round 1: 2:30, Round 2: 2:20, Round 3: 2:14. Round 4: 2:06, Round 5: 2:17
Total with rest: 15:27
Original weight was supposed to be 95# for girls, but B decided to move it down to 75. I knew 75# would be too easy but I thought 95 would be a little bit much. Especially after last weeks wod where I went up to 95#. I think 85# was the perfect fit. I failed 2 reps out of the 35. Third rep in the first round and last rep in the last round. I re-did both of those, both of them I were out in front. about 95% of the snatches felt great, the bar felt like and I was dropping under quickly. I'd like to try this one again in a few months with 95#. The sprints were more of a rest and not really a sprint, my quads were smoked. Hannah and I were litterally neck and neck with every rep this entire workout and finished the same time. I'm glad she was there and pushed me a little more with being neck and neck.
Cash out:
20 GHD sit-ups
20 GHD hip extensions
20 GHD back extensions
Tuesday's Strength: Back squat 5-5-5-5 (60%-70%-75%-75%)
118-138-146-146
So even though I didn't actually PR last week on my BS, I knew I could get that 195 if my head was in the right place. So this week I based my numbers off the 195#. My hips are still outrageously tight and I felt my back lose it a little bit. Hoping I can get that EMS machine from Dan soon and loosen all that up! And hopefully now that I'l have a month break coming up, I can focus a lot more on mobility!
WOD:
5 Rounds for time of:
7 Snatches (full depth) 75# --> used 85#
200 m sprint
1:00 Rest
Round 1: 2:30, Round 2: 2:20, Round 3: 2:14. Round 4: 2:06, Round 5: 2:17
Total with rest: 15:27
Original weight was supposed to be 95# for girls, but B decided to move it down to 75. I knew 75# would be too easy but I thought 95 would be a little bit much. Especially after last weeks wod where I went up to 95#. I think 85# was the perfect fit. I failed 2 reps out of the 35. Third rep in the first round and last rep in the last round. I re-did both of those, both of them I were out in front. about 95% of the snatches felt great, the bar felt like and I was dropping under quickly. I'd like to try this one again in a few months with 95#. The sprints were more of a rest and not really a sprint, my quads were smoked. Hannah and I were litterally neck and neck with every rep this entire workout and finished the same time. I'm glad she was there and pushed me a little more with being neck and neck.
Cash out:
20 GHD sit-ups
20 GHD hip extensions
20 GHD back extensions
Tuesday, May 1, 2012
More downs than ups...
Last week was a rough week for me in the gym. It sucks that I feel like I've been making some great progress and then 1RM week comes and shit hits the fan. My back wasn't feeling all that great, so that didn't help either! Along with my mind being in 50 different places at once...it wasn't exactly an ideal week to max out.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Friday, April 20, 2012
Press and Couplet
I'm a firm believer that everything happens for a reason. But sometimes it's hard not to question WTF, why?! It's been a rough couple of days emotionally, but we'll get through this. Yesterday's constant support on Facebook was so overwhelming, but kept a smile on my face all day.
Strength:
Press: 4-4-4-4-4 @ 80% of 1RM - 76#
Not much to say here. Press is a hard movement. I haven't increased my press in over a year. hopefully that'll change next week..
WOD:
5 rounds for time of:
10 Push Press 65#
40 Double unders
5:59
-My goal was under 6:00...I beat that by one second! :)
-All push presses were unbroken, never dropped the bar.
-First round of double unders unbroken, second and third were 25-15, fourth and fifth were pretty spastic.
-Got me breathing heavy and the shoulders were smoked
Strength:
Press: 4-4-4-4-4 @ 80% of 1RM - 76#
Not much to say here. Press is a hard movement. I haven't increased my press in over a year. hopefully that'll change next week..
WOD:
5 rounds for time of:
10 Push Press 65#
40 Double unders
5:59
-My goal was under 6:00...I beat that by one second! :)
-All push presses were unbroken, never dropped the bar.
-First round of double unders unbroken, second and third were 25-15, fourth and fifth were pretty spastic.
-Got me breathing heavy and the shoulders were smoked
Wednesday, April 18, 2012
Being Positive Makes a Difference
Tuseday was another long day at work. But I've been finding out more news about paths I can take with nursing, and I only have a couple things left before I can apply to the school. So I'm getting really excited. There IS a light at the end of the tunnel!!
I'm not gonna lie, when I first saw today's workout in the google doc, I was dreading every minute of it. 30 HSPU in a wod...it's like my worst nightmare lately....
Strength: Back squat 5(60%)-5(65%)-5(70%)-5(75%)
115-125-135-145
It's de-load week, prepping for next week! Just like yesterday with the OHS there would be a couple reps where I would just lose the tightness in my core and the rep would be hard fought. as long as I keep everything tight, I'm good to go. The one thing I want to get un-tight are my hips. Hoping this doesn't hurt me next week. Lots of leg mobility this week!
WOD:
800m run
10 HSPU
400m run
10HSPU
200m run
10HSPU
*used a 25# plate and ab mat
15:05
GAH! Right before we started the wod, I told Chris I was aiming for 5 HSPU a round. If I was able to do that, I would be very happy. Came in from the first run around 4:15, definitely not an all out sprint, but good enough. I was pretty much delaying the HSPU! Got to the wall and busted out 2 kipping HSPU. I was like hmm, ok, this might go better than expected. Then it was 2 more then 1's the rest of the way. Once I got to 5, and I felt pretty good about them, I decided I was going for 10 every round. There was no looking back after getting the 10 in the first round.
I knew they would be hard fought in the later rounds. But I wasn't going to give up. I wasn't going to let that negativity and hatred for HSPU seep into my head. I've been making strong improvements in the last few weeks, so I wouldn't let this bring me down if I struggled with it.
However, to my surprise, I only had like 3 or 4 failed attempts during the entire workout. Where I went to kip up, but just couldn't get up more than an inch. The last few workouts with HSPU have been absolute torture. But I removed those from my mind and just focused on the task at hand and stayed positive. The mental game is like 90% of the battle. You think you can't do it, well shit, you aren't going to do it. You tell yourself you're going to do it and you're sure as shit going to do it!
When I was done with the wod, I stayed to cheer on Kelly and Alex. We all struggle with HSPU's, well some of us, so every support you can get, dramatically helps! So as much as I hate HSPU, I'm glad they've been coming up more often in workouts! After the wod, I decided to try regionals standards...HOLY CRAP is it a huge difference. It doesn't look like a major difference, but geez. One day I will get there! :)
I'm hoping how great I've been feeling in the gym and the improvements I've been seeing there lately, transfer over to some weight loss. That's been a struggle for sure, but I know all the added stress in my life doesn't help. The gym keeps me going and fighting through all the 'suck' in life, so I'm especially thankful for that.
Praying for some good news or plan of attack today...
I'm not gonna lie, when I first saw today's workout in the google doc, I was dreading every minute of it. 30 HSPU in a wod...it's like my worst nightmare lately....
Strength: Back squat 5(60%)-5(65%)-5(70%)-5(75%)
115-125-135-145
It's de-load week, prepping for next week! Just like yesterday with the OHS there would be a couple reps where I would just lose the tightness in my core and the rep would be hard fought. as long as I keep everything tight, I'm good to go. The one thing I want to get un-tight are my hips. Hoping this doesn't hurt me next week. Lots of leg mobility this week!
WOD:
800m run
10 HSPU
400m run
10HSPU
200m run
10HSPU
*used a 25# plate and ab mat
15:05
GAH! Right before we started the wod, I told Chris I was aiming for 5 HSPU a round. If I was able to do that, I would be very happy. Came in from the first run around 4:15, definitely not an all out sprint, but good enough. I was pretty much delaying the HSPU! Got to the wall and busted out 2 kipping HSPU. I was like hmm, ok, this might go better than expected. Then it was 2 more then 1's the rest of the way. Once I got to 5, and I felt pretty good about them, I decided I was going for 10 every round. There was no looking back after getting the 10 in the first round.
I knew they would be hard fought in the later rounds. But I wasn't going to give up. I wasn't going to let that negativity and hatred for HSPU seep into my head. I've been making strong improvements in the last few weeks, so I wouldn't let this bring me down if I struggled with it.
However, to my surprise, I only had like 3 or 4 failed attempts during the entire workout. Where I went to kip up, but just couldn't get up more than an inch. The last few workouts with HSPU have been absolute torture. But I removed those from my mind and just focused on the task at hand and stayed positive. The mental game is like 90% of the battle. You think you can't do it, well shit, you aren't going to do it. You tell yourself you're going to do it and you're sure as shit going to do it!
When I was done with the wod, I stayed to cheer on Kelly and Alex. We all struggle with HSPU's, well some of us, so every support you can get, dramatically helps! So as much as I hate HSPU, I'm glad they've been coming up more often in workouts! After the wod, I decided to try regionals standards...HOLY CRAP is it a huge difference. It doesn't look like a major difference, but geez. One day I will get there! :)
I'm hoping how great I've been feeling in the gym and the improvements I've been seeing there lately, transfer over to some weight loss. That's been a struggle for sure, but I know all the added stress in my life doesn't help. The gym keeps me going and fighting through all the 'suck' in life, so I'm especially thankful for that.
Praying for some good news or plan of attack today...
Tuesday, April 17, 2012
Love me some OHS!
Definitely had a case of the Monday's. Did not want to get out of bed and go to work at all. But looked forward to getting to the gym to work on some OHS! It's been since October, I believe, that we really worked these in strength, so I was eager to get after it.
Overhead Squat 3-3-3-3-3
*Find a heavy 3RM
*Worked off old PR back in October of 140#
bar(5)-55(3)-85(3)-95(3)-105(3)-115(3)-125(3)-135(3)-145(1) PR
Since it was Monday night, I got to the gym later after class around 7:20. Mom always comes late so I have someone to workout with and to my surprise Hannah hadn't worked out yet either. So I was happy to have her there, so we could feed off each others strength! :)
The OHS doesn't make me feel the tightness in my hips nearly as much as in FS and BS. I have no idea why, but I'm ok with it. My shoulders felt a little sore from Sunday's workout, so I really had to get those warmed up.
I had a hard time figuring out where to go with the weights because my 1rm was from so long ago, so I looked at the board and kind of followed Cannon's+ 1/2. On my set of 135, I felt really great. I kind of lost tightness in my core on the second rep so I was a litle wobbly, but once I regained control, I felt really good.
Here is where I debated forever on what to do. Do I go for a new 1rm or continue with a heavy 3rm. First approach to 135, I couldn't jerk it up because I was still debating what to do. After seeing Hannah get 150 x3, I was like um, you're going for 3 on this set. Got the 135 up and got 3 reps out. This felt awesome since my old 1rm was 140.
After that, I decided to go for 145 for one. I just jerked 145 as my 1rm on Friday, so I knew this was going to be the most difficult part. Took me to my 3rd attempt to get it up. Regained my stability, butt and hips back, stood it up and threw it down. I'm really excited to see how far I've come on these, but sad that my jerk is going to be my limiting factor here. I know I can squat it, just need to get it up. Must get stronger overhead!
Great night at Prevail! Mom and Hannah did an amazing job, love lifting with the ladies! :)
Overhead Squat 3-3-3-3-3
*Find a heavy 3RM
*Worked off old PR back in October of 140#
bar(5)-55(3)-85(3)-95(3)-105(3)-115(3)-125(3)-135(3)-145(1) PR
Since it was Monday night, I got to the gym later after class around 7:20. Mom always comes late so I have someone to workout with and to my surprise Hannah hadn't worked out yet either. So I was happy to have her there, so we could feed off each others strength! :)
The OHS doesn't make me feel the tightness in my hips nearly as much as in FS and BS. I have no idea why, but I'm ok with it. My shoulders felt a little sore from Sunday's workout, so I really had to get those warmed up.
I had a hard time figuring out where to go with the weights because my 1rm was from so long ago, so I looked at the board and kind of followed Cannon's+ 1/2. On my set of 135, I felt really great. I kind of lost tightness in my core on the second rep so I was a litle wobbly, but once I regained control, I felt really good.
Here is where I debated forever on what to do. Do I go for a new 1rm or continue with a heavy 3rm. First approach to 135, I couldn't jerk it up because I was still debating what to do. After seeing Hannah get 150 x3, I was like um, you're going for 3 on this set. Got the 135 up and got 3 reps out. This felt awesome since my old 1rm was 140.
After that, I decided to go for 145 for one. I just jerked 145 as my 1rm on Friday, so I knew this was going to be the most difficult part. Took me to my 3rd attempt to get it up. Regained my stability, butt and hips back, stood it up and threw it down. I'm really excited to see how far I've come on these, but sad that my jerk is going to be my limiting factor here. I know I can squat it, just need to get it up. Must get stronger overhead!
Great night at Prevail! Mom and Hannah did an amazing job, love lifting with the ladies! :)
Monday, April 16, 2012
2 days 2 PR's!
Lots to catch up on again. I'll be writing about 3 days worth of wods! Life...it's just so hectic.
Thursday - front squats were our strength. Tight hips...go figure.
WOD: "Helen"
3 rounds for time:
400m run
21 KB swings 35#
12 pull-ups
11:15
-My previous time back in August was 11:30, so my one and only goal was to beat that time. I was hoping for around 11 minutes, but knew I would really have to push it. My first run was probably my best 400m run in almost ever at 1:40, second and third runs were definitely slower.
-All KB swings were unbroken every round. Third round my back started to tighten up, so I was glad it was almost over.
-Pull-ups, sucked. We haven't done too many wods with pull-ups lately so these were definitely rusty. The first round I did 3 sets of 4 and the second and third round was a mix of 3's, 2's and 1's.
-15 second PR...I'll take it.
Friday: Went to CF VisOne over lunch with a co-worker that goes there. I've been wanting to go for awhile, and plus, it was a nice long break from work! :)
Press 5x5 45-55-65-75-80
-Debated on my last set being 85 or 80 given that my 1RM is 95. I'm glad I went with 80 since the last 2 reps were hard faught.
Push Press 3x5 75-85-95-105-110
-Haven't done push press as strength for a long time, so it was hard to figure out what weights to use for these sets. My old 1RM from almost a year ago is 120.
-Felt really strong on these and probably should've finished at 115 or 120 for the last set.
-I thought these sets would really tire me out once I got to the Jerk, but felt great going into it.
Push Jerk (could use split) 1x5 95-105-115-125-135-140-145PR-150fail
-In the past I have absolutely despised this movement every time it came up. Mainly because my shoulder were give me issues. But I've been givinig it a new approach!
-I remembered how much I struggled to get 140 up the last time, so I was eager to get it again.
-Was going to finish at 135 because of time, but Brandon said hell no, it looked too easy.
-140 went up with ease, felt super light. Again he said you aren't stopping there.
-145, failed the first attempt, my right arm was a little loose and just didn't lock out.
-145 second attempt, went up with ease again, and Brandon said it looked easier than the 140.
-150 it is...made an attempt, didn't feel right, so I caught it in the rack position and tried again. Got it over head but was weak on the lock out. I think at this point I was starting to fatigue.
-150 is happening in the VERY near future! :)
Sunday: Oly and Team wod.
I've been an extreme funk/state of depression the last week. Lots going on in life and in my head and I just can't escape it... But I was deteremined to go in and get a workout in. I was coaching, so I wasn't sure if I would be able to jump in or stay after. Kristina has been battling this stomach thing for quite awhile, so she offered to takes pics etc. during the team.
I worked on some cleans during the open hour. I probably shouldn't have because my head was not in the right place. And given that I haven't really worked on these in awhile, they felt really off.
Team WOD:
Teams of 3, complete:
2,500 m Row
200 walking lunges
150 Box jumps (24/20)
100 burpees
400 m team run
100 burpees
150 box jumps
200 walking lunges
2,500 m row.
*2 people work at a time except on the rows and run
*must complete one movement before moving to the next
*Teamed up with Kristy and Colin
42:something
I came up with this wod and I knew it would be quite a long one. CT and B both agreed that it would be a god one and we should do it. But I also got many middle fingers and "I hate yous" from them during the wod.
I was afraid this would get kind of monotonous with so few movements, but I think it went pretty well. I never really got bored with it.
The box jumps coming off the walking lunges were ridiculously hard. My legs felt like they weighed 100# each. I biffed it on the box 3 times. One I completele biffed and landed on my stomach on the box and I have no idea how!
Over all it was a great wod, one of those you just have to keep moving and pushing yourself. Just gotta push past the suck. I'm glad I got to take part in my torture! :)
Thursday - front squats were our strength. Tight hips...go figure.
WOD: "Helen"
3 rounds for time:
400m run
21 KB swings 35#
12 pull-ups
11:15
-My previous time back in August was 11:30, so my one and only goal was to beat that time. I was hoping for around 11 minutes, but knew I would really have to push it. My first run was probably my best 400m run in almost ever at 1:40, second and third runs were definitely slower.
-All KB swings were unbroken every round. Third round my back started to tighten up, so I was glad it was almost over.
-Pull-ups, sucked. We haven't done too many wods with pull-ups lately so these were definitely rusty. The first round I did 3 sets of 4 and the second and third round was a mix of 3's, 2's and 1's.
-15 second PR...I'll take it.
Friday: Went to CF VisOne over lunch with a co-worker that goes there. I've been wanting to go for awhile, and plus, it was a nice long break from work! :)
Press 5x5 45-55-65-75-80
-Debated on my last set being 85 or 80 given that my 1RM is 95. I'm glad I went with 80 since the last 2 reps were hard faught.
Push Press 3x5 75-85-95-105-110
-Haven't done push press as strength for a long time, so it was hard to figure out what weights to use for these sets. My old 1RM from almost a year ago is 120.
-Felt really strong on these and probably should've finished at 115 or 120 for the last set.
-I thought these sets would really tire me out once I got to the Jerk, but felt great going into it.
Push Jerk (could use split) 1x5 95-105-115-125-135-140-145PR-150fail
-In the past I have absolutely despised this movement every time it came up. Mainly because my shoulder were give me issues. But I've been givinig it a new approach!
-I remembered how much I struggled to get 140 up the last time, so I was eager to get it again.
-Was going to finish at 135 because of time, but Brandon said hell no, it looked too easy.
-140 went up with ease, felt super light. Again he said you aren't stopping there.
-145, failed the first attempt, my right arm was a little loose and just didn't lock out.
-145 second attempt, went up with ease again, and Brandon said it looked easier than the 140.
-150 it is...made an attempt, didn't feel right, so I caught it in the rack position and tried again. Got it over head but was weak on the lock out. I think at this point I was starting to fatigue.
-150 is happening in the VERY near future! :)
Sunday: Oly and Team wod.
I've been an extreme funk/state of depression the last week. Lots going on in life and in my head and I just can't escape it... But I was deteremined to go in and get a workout in. I was coaching, so I wasn't sure if I would be able to jump in or stay after. Kristina has been battling this stomach thing for quite awhile, so she offered to takes pics etc. during the team.
I worked on some cleans during the open hour. I probably shouldn't have because my head was not in the right place. And given that I haven't really worked on these in awhile, they felt really off.
Team WOD:
Teams of 3, complete:
2,500 m Row
200 walking lunges
150 Box jumps (24/20)
100 burpees
400 m team run
100 burpees
150 box jumps
200 walking lunges
2,500 m row.
*2 people work at a time except on the rows and run
*must complete one movement before moving to the next
*Teamed up with Kristy and Colin
42:something
I came up with this wod and I knew it would be quite a long one. CT and B both agreed that it would be a god one and we should do it. But I also got many middle fingers and "I hate yous" from them during the wod.
I was afraid this would get kind of monotonous with so few movements, but I think it went pretty well. I never really got bored with it.
The box jumps coming off the walking lunges were ridiculously hard. My legs felt like they weighed 100# each. I biffed it on the box 3 times. One I completele biffed and landed on my stomach on the box and I have no idea how!
Over all it was a great wod, one of those you just have to keep moving and pushing yourself. Just gotta push past the suck. I'm glad I got to take part in my torture! :)
Thursday, April 12, 2012
Here we go again
Haven't updated since Friday. Crazy busy and kind of been an emotional wreck and taking it out by snacking on too many apple chips, beef jerky and dark chocolate. blah. I wish I could fix everything with my magic wond and make everything better. :(
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Friday, April 6, 2012
Heyo!
Last couple days have been pretty good. I've been feeling a lot better. I decided today, that if I worked 4 days a week and had one day off to sleep in, I would be a much happier person! I felt so great waking up this morning after sleeping 10.5 hours!! So refreshed.
Yesterday at the gym we did front squats for strength and a wod with rowing and box jumps. Squats felt a little tight again, so I was rolling on the ball a lot between sets. The tightness makes me descend a lot slower which makes it harder for me to get out of the whole. Hoping I can get my hammies and hips a lot less tight by the time 1rm week comes! Wod felt good, tried to go hard during the rows and pace it on the box jumps to prevent injuries.
Today was a pure strength day at the gym. After a little longer warm up it was time to establish a new single rep max on the snatch. This is definitely my favorite lift. It's just awesome how quick of a movement it is and how some people can lift some crazy weights over head!
I was a little nervous going into this because I've barely worked on this movement since February. The open wod 12.2 was really the last time I got a lot of reps in. So I took a lot of time warming up with the bar and going through progressions. My goal was to get somewhere between 116-120. My last PR was 115 and I remember the rush I had after that! ugh, what a feeling.
I did quite a few warm up sets, started with 55 then went to 65-75-85-95-105-110-117. I originally jumped from 105 to 117 and I was struggling a little bit. With that I decided to move down to 110 to get some confidence with going under the bar. I really have no problem dropping under the bar, as everyone knows. My problem is activating my shoulders and getting that bar locked out over head.
I took two more attempts at 117 and I was thiiiiiiis close. I was just a little soft in the shoulders, but enough that I couldn't stand it. So I went after it one more time, dropped super fast under the bar and had it locked out. Got myself stable and stood it up. Was a little shaky standing it up, so I made sure I held it standing for a few seconds, threw it to the ground and jumped for joy! :)
So glad to have the Berry's there lifting with me this morning and getting little tips from Bear and Brandon. Great morning at the gym. I love pure lifting days! :) Holler!
Yesterday at the gym we did front squats for strength and a wod with rowing and box jumps. Squats felt a little tight again, so I was rolling on the ball a lot between sets. The tightness makes me descend a lot slower which makes it harder for me to get out of the whole. Hoping I can get my hammies and hips a lot less tight by the time 1rm week comes! Wod felt good, tried to go hard during the rows and pace it on the box jumps to prevent injuries.
Today was a pure strength day at the gym. After a little longer warm up it was time to establish a new single rep max on the snatch. This is definitely my favorite lift. It's just awesome how quick of a movement it is and how some people can lift some crazy weights over head!
I was a little nervous going into this because I've barely worked on this movement since February. The open wod 12.2 was really the last time I got a lot of reps in. So I took a lot of time warming up with the bar and going through progressions. My goal was to get somewhere between 116-120. My last PR was 115 and I remember the rush I had after that! ugh, what a feeling.
I did quite a few warm up sets, started with 55 then went to 65-75-85-95-105-110-117. I originally jumped from 105 to 117 and I was struggling a little bit. With that I decided to move down to 110 to get some confidence with going under the bar. I really have no problem dropping under the bar, as everyone knows. My problem is activating my shoulders and getting that bar locked out over head.
I took two more attempts at 117 and I was thiiiiiiis close. I was just a little soft in the shoulders, but enough that I couldn't stand it. So I went after it one more time, dropped super fast under the bar and had it locked out. Got myself stable and stood it up. Was a little shaky standing it up, so I made sure I held it standing for a few seconds, threw it to the ground and jumped for joy! :)
So glad to have the Berry's there lifting with me this morning and getting little tips from Bear and Brandon. Great morning at the gym. I love pure lifting days! :) Holler!
Thursday, April 5, 2012
Small Steps
I forgot to blog about Tuesday's training session. So here it is.
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
Tuesday, April 3, 2012
2k row 1k run
Slacked on the blog last week, but there wasn't much to post.
Started a new cleanse/diet on Monday. Alicia, Mom, Hannah and I are doing it and keeping each other on track. hoping this helps get of the plateau we've been on and can get where we want.
Monday:
Strength: Press 3-3-3-3-3 @ 85% of 1RM - used 83# (which is more like 89% of 1Rm, didn't want to switch weights since I was sharing a bar, 85% would've been 80.5#)
-Press needs work, so I decided to just go up to the same weight as Julie, whom I was sharing a bar with.
-Definitely heavy, and a couple of the sets were ugly.
-Such a simple yet difficult lift, must get stronger.
WOD:
2K row - 8:21
2K run - approx 5:45
14:27
-Decided not to go all out on the row and just pace myself. Stayed around 2:05-2:10/500m and about 26-28 s/m
-Sped up the last 250m, but didn't want to smoke my legs for the run
-Started my run probably close to 8:50-8:55 after slowly getting off the rower, walking down the stairs and across the gym.
-Went hard, but definitely not a sprint, my breathing was really off.
-Went back to run with mom and she ran about 200+m extra than she had too. Scared me shitless since I couldn't see her and thought she was on the ground. ugh.
-So I got in about 1.25 miles of running tonight.
-liked the pure cardio work today, nice way to ease into the week after being sore from Sunday and starting the cleanse.
Last night was kind of an eye opening/depressing night. I took pictures in the same bikini I was taking pics in since I started CF, but the last time I took pics in it was last April. That's when I won the BBC at Fire, and I really leaned out. Comparing them to the ones I took last night just made me cry. I know I've put on more muscle, but yuck. I have a long way to go and I hope I can get out of this hole and find whatever I had in me last spring to get there. I know a lot has changed since then, i.e. school, jer's health, etc. but I don't know...trying to stay positive...
Started a new cleanse/diet on Monday. Alicia, Mom, Hannah and I are doing it and keeping each other on track. hoping this helps get of the plateau we've been on and can get where we want.
Monday:
Strength: Press 3-3-3-3-3 @ 85% of 1RM - used 83# (which is more like 89% of 1Rm, didn't want to switch weights since I was sharing a bar, 85% would've been 80.5#)
-Press needs work, so I decided to just go up to the same weight as Julie, whom I was sharing a bar with.
-Definitely heavy, and a couple of the sets were ugly.
-Such a simple yet difficult lift, must get stronger.
WOD:
2K row - 8:21
2K run - approx 5:45
14:27
-Decided not to go all out on the row and just pace myself. Stayed around 2:05-2:10/500m and about 26-28 s/m
-Sped up the last 250m, but didn't want to smoke my legs for the run
-Started my run probably close to 8:50-8:55 after slowly getting off the rower, walking down the stairs and across the gym.
-Went hard, but definitely not a sprint, my breathing was really off.
-Went back to run with mom and she ran about 200+m extra than she had too. Scared me shitless since I couldn't see her and thought she was on the ground. ugh.
-So I got in about 1.25 miles of running tonight.
-liked the pure cardio work today, nice way to ease into the week after being sore from Sunday and starting the cleanse.
Last night was kind of an eye opening/depressing night. I took pictures in the same bikini I was taking pics in since I started CF, but the last time I took pics in it was last April. That's when I won the BBC at Fire, and I really leaned out. Comparing them to the ones I took last night just made me cry. I know I've put on more muscle, but yuck. I have a long way to go and I hope I can get out of this hole and find whatever I had in me last spring to get there. I know a lot has changed since then, i.e. school, jer's health, etc. but I don't know...trying to stay positive...
Monday, March 26, 2012
Open WOD 12.5 and Challenge WOD
I would be lying if I said I wasn't disappointed when I saw 12.5 posted. 1. because it wasn't original and a repeat of last year, yes I understand the whole "seeing how far you've come" aspect. 2. I still don't have good C2B pullups, but my fault because I don't train them as much as I should. 3. was hoping to end the Open on a better note, since all the other wods went pretty well. But oh well, onto 2013 it is! :)
I decided to tackle this WOD Thursday night, just to get it over with. I went into it just hoping to beat my pathetic score of 12 last year. Terrible memories of spending near 6:30 minutes on pullups..
Open WOD 12.5:
7:00 AMRAP
3 Thrusters 65#
3 C2B Pullups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
12 Thrusters
12 C2B
...etc keep increasing by 3
score - 30 reps
If you look at the other 4 wods from this Open, this score looks pretty pathetic for me. Which it is. Yes, I'm glad I improved since last year, but still, should be farther along. I ended up tearing my hands pretty band on that last rep, which sucked. But that's part of CrossFit right?!
Well, I'm happy the Open is over. Overall, I'm very pleased with how I performed during the last 5 weeks. I can definitely tell I've gotten stronger and my motor is better, but I've definitely found more weaknesses I need to work on over the next year. Last week, after 12.4 I was 164 in the region, this week after my crap of pullups in 12.5 I finished the Open (unofficially) in 245th in the North Central Region. That's out of over 1000 female competitors, so I can't be upset with that! As a team CrossFit Prevail ended in 64th, out of 130. As a new gym, I knew it was going to be hard to make it to Regionals. I'm very happy with how everyone pushed themselves over the last 5 weeks. And with the members we have, I can't wait to come back next year and get that shot at regiaonsl!
The last 9 weeks I've been taking part in a challenge at the gym. I followed my typical pattern of doing really well for the first half+ of it then going down hill the last 3 weeks. I'm telling ya, it all started at that Prevail gathering we had. haha. ugh. I definitely didn't end where I wanted to, but this, just like the Open, showed me where I'm weak and when I fall off the wagon. So I know what I need to work on.
I did the challenge wod after doing the Open wod on Thursday and impoved my time by near 50 seconds, so that's good to see! After 3 days off from the gym, and not having the best diet, it's time to get serious. I'm ready to get back and start training hard for 2013!
I decided to tackle this WOD Thursday night, just to get it over with. I went into it just hoping to beat my pathetic score of 12 last year. Terrible memories of spending near 6:30 minutes on pullups..
Open WOD 12.5:
7:00 AMRAP
3 Thrusters 65#
3 C2B Pullups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
12 Thrusters
12 C2B
...etc keep increasing by 3
score - 30 reps
If you look at the other 4 wods from this Open, this score looks pretty pathetic for me. Which it is. Yes, I'm glad I improved since last year, but still, should be farther along. I ended up tearing my hands pretty band on that last rep, which sucked. But that's part of CrossFit right?!
Well, I'm happy the Open is over. Overall, I'm very pleased with how I performed during the last 5 weeks. I can definitely tell I've gotten stronger and my motor is better, but I've definitely found more weaknesses I need to work on over the next year. Last week, after 12.4 I was 164 in the region, this week after my crap of pullups in 12.5 I finished the Open (unofficially) in 245th in the North Central Region. That's out of over 1000 female competitors, so I can't be upset with that! As a team CrossFit Prevail ended in 64th, out of 130. As a new gym, I knew it was going to be hard to make it to Regionals. I'm very happy with how everyone pushed themselves over the last 5 weeks. And with the members we have, I can't wait to come back next year and get that shot at regiaonsl!
The last 9 weeks I've been taking part in a challenge at the gym. I followed my typical pattern of doing really well for the first half+ of it then going down hill the last 3 weeks. I'm telling ya, it all started at that Prevail gathering we had. haha. ugh. I definitely didn't end where I wanted to, but this, just like the Open, showed me where I'm weak and when I fall off the wagon. So I know what I need to work on.
I did the challenge wod after doing the Open wod on Thursday and impoved my time by near 50 seconds, so that's good to see! After 3 days off from the gym, and not having the best diet, it's time to get serious. I'm ready to get back and start training hard for 2013!
Wednesday, March 21, 2012
Heavy Back squats and 21-15-9
Woke up again with lingering soreness in my quads. Stuck around ALL day. I warmed up with the 5:30 class I was coaching just to get loose. And then obivously did my warm up before working out at 6:30. Still felt tight. But it's mainly in the hips again. ugh.
Strength: Back Squat 6-6-3-2 (70%-80%-90%-95%)
133-153-171-181
Holy heavy!! I did quite a few warm up sets because my hips are still super tight. All this squatting is getting to me! I warmed up with the bar, then 85# and then 107#. Warm up sets and 133 felt great. 153 was good, but started to feel the tightness hinder my squat. 171 just felt like 500, especially the last rep. I had Alex spot me on the last set at 181 since the set before felt super heavy. Somehow, I made it through those 2 reps, but it was definitely a struggle. Going to have to find some new mobility for my hips in order to do somewhat well with maxing out in a few weeks.
WOD:
21-15-9
Hang Power Snatch (55# - scaled up to 65#)
Row (calories)
Sit-ups (used the GHD)
9:12
Wanted to make this one a little more challenging. I felt as though I would fly through the 55# and the ab mat sit-ups, so I upped it a little. I felt like the weight was perfect at 65#. I did the sets like this: 15-6, 8-7, 9. The rows I felt were a little slow, had a hard time finding a rhythm. Was trying to get a calorie per pull, but I fell just short a lot of the time. GHD felt great, I believe the sets were the same as the HPS. Really liked this one.
Strength: Back Squat 6-6-3-2 (70%-80%-90%-95%)
133-153-171-181
Holy heavy!! I did quite a few warm up sets because my hips are still super tight. All this squatting is getting to me! I warmed up with the bar, then 85# and then 107#. Warm up sets and 133 felt great. 153 was good, but started to feel the tightness hinder my squat. 171 just felt like 500, especially the last rep. I had Alex spot me on the last set at 181 since the set before felt super heavy. Somehow, I made it through those 2 reps, but it was definitely a struggle. Going to have to find some new mobility for my hips in order to do somewhat well with maxing out in a few weeks.
WOD:
21-15-9
Hang Power Snatch (55# - scaled up to 65#)
Row (calories)
Sit-ups (used the GHD)
9:12
Wanted to make this one a little more challenging. I felt as though I would fly through the 55# and the ab mat sit-ups, so I upped it a little. I felt like the weight was perfect at 65#. I did the sets like this: 15-6, 8-7, 9. The rows I felt were a little slow, had a hard time finding a rhythm. Was trying to get a calorie per pull, but I fell just short a lot of the time. GHD felt great, I believe the sets were the same as the HPS. Really liked this one.
Tuesday, March 20, 2012
Ring dips and a Mile
As the day progressed my quads got more and more sore. I didn't feel a thing on Sunday, but definitely felt it Monday as the day went on. Was debating about a rest day, but also hoping that a mile run would loosen up my legs.
Strength:
Weighted Deadhang Pull-ups 3-3-3-3-3
-first set red band
-rest of the sets blue band
Weighted Ring Dips 3-3-3-3-3
-First set UNASSISTED!
-Second set first rep unassisted, last 2 purple band
-last 3 sets purple band
First set of pull-ups I felt like I tweaked my left lat. I don't know if I didn't warm up enough or what, but it kind of bothered me the rest of the night. Not much to say about the deadhangs, other than I feel like I should be stronger on these. Goal is to get an unassisted deadhang pull-up by the end of the year.
Ring dips....FINALLY!!! I've been wanting to get this damn unassisted ring dip for months. I think I really started focusing on getting one back in December. I definitely didn't practice them much throughout that time period. BUT it must have been enough to finally get them! haha. So glad I finally did that. Now time to get stronger on those too! haha
As you can see, I need to add some solid volume training on all these skills (HSPU, pistols etc). If only I didn't have a day job...
WOD:
10:00 running clock
Mile run
max HSPU
mile-8:18
HSPU - 3 on 25# plate and ab mat
Needless to say this is not my best effort when it comes to a mile run. My fastest is 7:28. However, we haven't been running since basically what, October? And we have a lot of turns in our mile route. So those two factors alone make for a crappy time. Hopefully by the end of the summer, that's back in the low 7 minute range! We need to get a new route for our mile! :)
HSPU...not much to say here. I was too excited about my ring dips to let HSPU ruin my night. Didn't want to have another temper tantrum... I really took my time with these and did what I could. I need A LOT more work to be anywhere near comfortable with these. So I've been working on tripods and just trying to get my core stronger. one day...
Strength:
Weighted Deadhang Pull-ups 3-3-3-3-3
-first set red band
-rest of the sets blue band
Weighted Ring Dips 3-3-3-3-3
-First set UNASSISTED!
-Second set first rep unassisted, last 2 purple band
-last 3 sets purple band
First set of pull-ups I felt like I tweaked my left lat. I don't know if I didn't warm up enough or what, but it kind of bothered me the rest of the night. Not much to say about the deadhangs, other than I feel like I should be stronger on these. Goal is to get an unassisted deadhang pull-up by the end of the year.
Ring dips....FINALLY!!! I've been wanting to get this damn unassisted ring dip for months. I think I really started focusing on getting one back in December. I definitely didn't practice them much throughout that time period. BUT it must have been enough to finally get them! haha. So glad I finally did that. Now time to get stronger on those too! haha
As you can see, I need to add some solid volume training on all these skills (HSPU, pistols etc). If only I didn't have a day job...
WOD:
10:00 running clock
Mile run
max HSPU
mile-8:18
HSPU - 3 on 25# plate and ab mat
Needless to say this is not my best effort when it comes to a mile run. My fastest is 7:28. However, we haven't been running since basically what, October? And we have a lot of turns in our mile route. So those two factors alone make for a crappy time. Hopefully by the end of the summer, that's back in the low 7 minute range! We need to get a new route for our mile! :)
HSPU...not much to say here. I was too excited about my ring dips to let HSPU ruin my night. Didn't want to have another temper tantrum... I really took my time with these and did what I could. I need A LOT more work to be anywhere near comfortable with these. So I've been working on tripods and just trying to get my core stronger. one day...
Open WOD 12.4
For some reason or another this WOD was haunting me during the week. Thursday night I couldn't sleep if my life depended on it. I was tossing and turning all night. Waking up thinking about this damn WOD. WHY on earth was this happening? Wall balls and DU's are two of my best movements and I knew a muscle up wasn't really within reach. Not trying to be pesismistic, but at that point I didn't have a ring dip and I don't have the strongest pull-ups either. So what was my deal?!
Woke up Sunday morning earlier than planned again. Apparently my body doesn't want me to get more thatn 7.5 hours straight of sleep. Lame. Because I could use more! Anyway, felt good and a lot less anxious. Didn't really have a plan for the wod, except to get 240.
Open WOD 12.4
12:00 AMRAP
150 wall balls 14# ball 9 foot target
90 Double Unders
30 Muscle Ups
240 reps
Brandon volunteered to count for me, which I was happy with. He's really good and giving short cues and keeping you moving. We decided at before the wod started to go with sets of 15 then a few seconds rest. I got to 90 on sets of 15, then did 6 sets of 10 for the last 60 reps. I finished the wall balls around 8:00. I was happy with that, obviously not my best "Karen" time, but that's not what I was going for. I just wanted to pace it so I finished them without being completely gased for the DU's.
Walked over to my rope, took a few seconds to breathe then busted out 30 du's. I was very surprised by this because I figured my shoulders would be smoked. I could've gone longer, but decided to force myself to rest so I didn't trip up a lot on the last 60. I think I then did 10-10-15-15. Pretty great sets overall for me not wanting to go all out. My calves were definitely feeling it here.
I finished with about 1:57 on the clock to get upstairs and play around on the rings. I took a couple breaths jumped up and went after it. Probably the closest I've been, but I still have a long way to go. Made two other attempts before the clock ran out.
Overall, happy with this performance. Got what I wanted, so that's all I can ask for. Brandon was funny when he said "you aren't even tired from this, are you?" I by no means was gased and probably could've gone for a run or something after. But filled my duties of cheering and counting for others.
I have to say my mom is awesome. Every week she inspires me more and more. She needs to give herself more credit for how awesome she is and how hard she pushes herself!!
Woke up Sunday morning earlier than planned again. Apparently my body doesn't want me to get more thatn 7.5 hours straight of sleep. Lame. Because I could use more! Anyway, felt good and a lot less anxious. Didn't really have a plan for the wod, except to get 240.
Open WOD 12.4
12:00 AMRAP
150 wall balls 14# ball 9 foot target
90 Double Unders
30 Muscle Ups
240 reps
Brandon volunteered to count for me, which I was happy with. He's really good and giving short cues and keeping you moving. We decided at before the wod started to go with sets of 15 then a few seconds rest. I got to 90 on sets of 15, then did 6 sets of 10 for the last 60 reps. I finished the wall balls around 8:00. I was happy with that, obviously not my best "Karen" time, but that's not what I was going for. I just wanted to pace it so I finished them without being completely gased for the DU's.
Walked over to my rope, took a few seconds to breathe then busted out 30 du's. I was very surprised by this because I figured my shoulders would be smoked. I could've gone longer, but decided to force myself to rest so I didn't trip up a lot on the last 60. I think I then did 10-10-15-15. Pretty great sets overall for me not wanting to go all out. My calves were definitely feeling it here.
I finished with about 1:57 on the clock to get upstairs and play around on the rings. I took a couple breaths jumped up and went after it. Probably the closest I've been, but I still have a long way to go. Made two other attempts before the clock ran out.
Overall, happy with this performance. Got what I wanted, so that's all I can ask for. Brandon was funny when he said "you aren't even tired from this, are you?" I by no means was gased and probably could've gone for a run or something after. But filled my duties of cheering and counting for others.
I have to say my mom is awesome. Every week she inspires me more and more. She needs to give herself more credit for how awesome she is and how hard she pushes herself!!
Tuesday, March 13, 2012
Back squats and Triplet
Holy soreness, Batman. I woke up Monday morning feeling the effects of 12.3. Sore neck, sore shoulders, calves, triceps, lats... you name it, I'm sure it was sore. I contemplated taking a rest day, but then I also thought that maybe working out would loosen me up a bit.
Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#
I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..
WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball
I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.
All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.
Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.
At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.
Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#
I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..
WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball
I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.
All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.
Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.
At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.
Open Wod 12.3
Another beautiful Sunday it was. Not only was it because of all the great performances, but the weather was amazing too! So glad we decided to have a cook out after the wod was complete
12.3
18:00 ARMAP
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 T2B
8 rounds + 15 box jumps
My goal for this wod was 8+, maybe 9 rounds. So I met my goal and I'm really happy with that. So far I've been making my goals with all of these wods, so I can't be unhappy. When it comes to competition wods, I just get in this zone and go. I've definitely changed since Open wod 11.3 last year.
I went into this with an idea of 2:00 per round. the first few rounds I was right on track. And obviously I knew this was going to be hard to keep up as time went on. I finishe the first two rounds in 1:45ish.
All box jumps were unbroken. I believe I only had one rep where I lost control at the top. Other than that re-do, all reps were clean.
Push Press/Jerk, my goal was to drop the bar as few times as possible. First 3 rounds I split the reps 6-6 and rested the bar in the rack postion. Next 3, I dropped the bar after 6 reps, but kept the split 6-6. 7th round was 6-4-2 and last round was ugly and heavy, 4-2-4-2.
T2B, I knew would be my weak spot. Once I fatigue, I can't keep the kip going. I was alternating between narrow grip/wide legs and wide grip/narrow legs, switch grip with my hands. I was doing everything just to keep moving and not stop. My first 2 sets were 5-4, next 2 were, 3-3-3, next few were 3-2-2-2, last set was all singles. Took everything out of me to get those up. Then it was directly to the box and I finished the 15th box jump, right at the last second.
This one was all about pacing, but keep moving. Don't quit. The second you get that thought in your head, it's game over.
Shout outs to Kelly and Hannah who went through this WOD feeling like crap, but still putting up awesome scores. And to Hannah for going back 5 hours later again, and doing better! I can't even imagine what you would get if you were healthy, definitely 9+.
Jer did an outstanding job as well. True hard fought score there. Heavy weight for him and he gutted it out. Just gotta drop under that bar!
Kristina, awesome work on staying with it even though you hated every bit of the T2B. You showed what it takes to be a leader and not give up!
Same with Julie, kept fighting through the suck and moving with all the motivation and determination she had. She's been downright awesome to watch during this Open competition.
And to everyone else, you guys continue to amaze me every Sunday. And I couldn't be more proud to be part of it!
12.3
18:00 ARMAP
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 T2B
8 rounds + 15 box jumps
My goal for this wod was 8+, maybe 9 rounds. So I met my goal and I'm really happy with that. So far I've been making my goals with all of these wods, so I can't be unhappy. When it comes to competition wods, I just get in this zone and go. I've definitely changed since Open wod 11.3 last year.
I went into this with an idea of 2:00 per round. the first few rounds I was right on track. And obviously I knew this was going to be hard to keep up as time went on. I finishe the first two rounds in 1:45ish.
All box jumps were unbroken. I believe I only had one rep where I lost control at the top. Other than that re-do, all reps were clean.
Push Press/Jerk, my goal was to drop the bar as few times as possible. First 3 rounds I split the reps 6-6 and rested the bar in the rack postion. Next 3, I dropped the bar after 6 reps, but kept the split 6-6. 7th round was 6-4-2 and last round was ugly and heavy, 4-2-4-2.
T2B, I knew would be my weak spot. Once I fatigue, I can't keep the kip going. I was alternating between narrow grip/wide legs and wide grip/narrow legs, switch grip with my hands. I was doing everything just to keep moving and not stop. My first 2 sets were 5-4, next 2 were, 3-3-3, next few were 3-2-2-2, last set was all singles. Took everything out of me to get those up. Then it was directly to the box and I finished the 15th box jump, right at the last second.
This one was all about pacing, but keep moving. Don't quit. The second you get that thought in your head, it's game over.
Shout outs to Kelly and Hannah who went through this WOD feeling like crap, but still putting up awesome scores. And to Hannah for going back 5 hours later again, and doing better! I can't even imagine what you would get if you were healthy, definitely 9+.
Jer did an outstanding job as well. True hard fought score there. Heavy weight for him and he gutted it out. Just gotta drop under that bar!
Kristina, awesome work on staying with it even though you hated every bit of the T2B. You showed what it takes to be a leader and not give up!
Same with Julie, kept fighting through the suck and moving with all the motivation and determination she had. She's been downright awesome to watch during this Open competition.
And to everyone else, you guys continue to amaze me every Sunday. And I couldn't be more proud to be part of it!
Catch up
I forgot to post about a couple of WOds last week, so time to catch up.
Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!
Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards
I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.
Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.
Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.
Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.
WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38
Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!
Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!
Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards
I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.
Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.
Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.
Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.
WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38
Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!
Wednesday, March 7, 2012
Suck it HSPUs!
Yesterday I woke up pretty tired. I'm really lacking in getting the amount of rest I need. My schedule is just so hectic, but it'll be worth it in the end! I was pretty sore from the last two days of training and was contemplating taking a rest day. I probably should have the way it went...
Strength: Back Squat: 8-8-6-6 (65%-70%-80%-85%)
8(123#)-8(133#)-6(153#)-5(163#)
Going into this my hips have been super tight. The bottom of the squat is just really tight and it's hard to drive out of the hole. 123 felt like 180! The sets definitely didn't seem to get any easier even though I spent time between sets stretching out my hips. I really need to start doing a TON more mobility on my hips. I failed the last rep on the final set of 6, got half way up and just couldn't go any further. I can't wait till we start running some more and get my hips opened again, all the rowing and squatting is making them so tight!
WOD:
15:00 AMRAP
3 HSPU
6 SDHP (85/55)
9 Goblet Squats (53/35)
a measley 3 rounds plus one rep. I'm actually extremly embarrassed to post what I got...
So the last year and a half or so I've been training HSPU on the band and I haven't made much progress. I went from green/green to green/blue. But I haven't felt any stronger. So it was decided at the gym, that no one can use bands anymore. It's up against the wall with some plates, or knees up on a box. My hatred for Jerks has been replaced by HSPU.
I pulled an Alex last night and threw a complete temper tantrum over HSPUs. I was able to crank out the first 2 and then I couldn't get that last freaking 3rd rep. I would lose all tightness in my core and just either get half way up, not get anywhere or just plop. I started with slamming the ab mat. Next round I screamed fuck! and the last I yelled, started to cry and just said fuck it with 30 seconds left in the workout. Seriously...15:00 and that's how far I got. Pretty freaking pathetic. I've got a lot of work to do. So practicing tripods and kipping at home it is...
I went upstairs with 30 seconds left on the clock and rowed a 2K, since I didn't get a workout in. blah.
Onto the next WOD.
Strength: Back Squat: 8-8-6-6 (65%-70%-80%-85%)
8(123#)-8(133#)-6(153#)-5(163#)
Going into this my hips have been super tight. The bottom of the squat is just really tight and it's hard to drive out of the hole. 123 felt like 180! The sets definitely didn't seem to get any easier even though I spent time between sets stretching out my hips. I really need to start doing a TON more mobility on my hips. I failed the last rep on the final set of 6, got half way up and just couldn't go any further. I can't wait till we start running some more and get my hips opened again, all the rowing and squatting is making them so tight!
WOD:
15:00 AMRAP
3 HSPU
6 SDHP (85/55)
9 Goblet Squats (53/35)
a measley 3 rounds plus one rep. I'm actually extremly embarrassed to post what I got...
So the last year and a half or so I've been training HSPU on the band and I haven't made much progress. I went from green/green to green/blue. But I haven't felt any stronger. So it was decided at the gym, that no one can use bands anymore. It's up against the wall with some plates, or knees up on a box. My hatred for Jerks has been replaced by HSPU.
I pulled an Alex last night and threw a complete temper tantrum over HSPUs. I was able to crank out the first 2 and then I couldn't get that last freaking 3rd rep. I would lose all tightness in my core and just either get half way up, not get anywhere or just plop. I started with slamming the ab mat. Next round I screamed fuck! and the last I yelled, started to cry and just said fuck it with 30 seconds left in the workout. Seriously...15:00 and that's how far I got. Pretty freaking pathetic. I've got a lot of work to do. So practicing tripods and kipping at home it is...
I went upstairs with 30 seconds left on the clock and rowed a 2K, since I didn't get a workout in. blah.
Onto the next WOD.
Monday, March 5, 2012
Open WOD 12.2
Woke up Sunday morning pretty anxious. I wanted to sleep until 8:45, but I was wide awake at 8. Had a great time the night before at the Prevail party. Ate way too much yummy paleo food and treats, but it was well worth it. We really have something great at this gym! :)
Open WOD 12.2
10:00 to perform:
30 Snatches @ 45#
30 Snatches @ 75#
30 Snatches @ 100#
Max reps snatches @ 120#
72 reps = 30 @ 45#, 30 @ 75# and 12 @ 100#
The morning started off on a high note. During the first round Dean brought out his inner beast and snatched 135 for 8 reps. He had a few fails in there, but after he nailed the first one, he had the momentum he needed. Mind you, Dean weighs 140#. Awesome, just awesome! This just set the tone for the rest of the day!
There were two more heats after this one before I gave it a go. I cheered during the second heat and started my second warm up during the third. Then Heat 4 arrived and it was do or die. I can't lie, I've felt a lot of pressure this week with this WOD. I'm sure I put it on myself, but the snatch is one of my best movements. While I don't have an incredibly heavy PR, 115# is my current 1RM, my technique is really solid. This movement just comes naturally to me and I've put in a lot of practice with it. So I felt the pressure to perform well on this one...
My goal: 75+. While I fell 3 reps short of my goal, I'm still extremely happy with how I did. I broke the first set into 15/15. This was a light weight, where I just wanted to use my legs and get my shoulders warmed up, but not gas myself out of the gates.
The second set at 75# started out 5/5 and then I think I did sets of 2's and 3's the rest of the way. I didn't rest more than 5 seconds between those sets. It was drop the bar and go. Then we had the transition to 100# and the game began. This is where the fun started and where it really mattered.
Started my first rep at 100 with about 4:30 left on the clock. First one went up easy, power snatch. Did another. Tried a split snatch on the third and immediately said no more of those. Just not used to split, just needed to stick with what I was used to. Got a couple more. I had some fails and then some good reps. The fails were just stupid, I think. I wasn't sticking to my technique. I was trying to save my legs, by not dropping completely under the bar like I ALWAYS do and like what I'm comfortable with. I regained focus and started dropping under the bar and just dug deep and cranked 6 out in the last minute. It was for sure go time and I knew it. If it wasn't for my failed attempts, I could've had around 78 reps, but can't take it back now! :)
I couldn't let anyone down. The energy in that gym was absolutely unbelieveable. I felt like I was in a bubble, but everything and everyone around me was full of excitement, cheering, encouragement, jumping up and down and so much more. It was incredible. I felt great once that 10:00 was over and that I made the gym proud! :)
Next was heat 5, and my mom was giving a crack at the Masters 60+ division. She didn't sign up, but wants to do the wods, just to see how she does. And Um, right now, I'm kicking myself for not signing her up!! She did amazing. She brought me to tears actually! She got through the 35# and 55# with ease. Her old 1RM was 66#, and what did she do?! She busted out 4 reps at 75#!!!! They were hard fought and after the first good rep, the flood gates opened. Then she got 3 more! My gosh, I couldn't have been more proud of her! It was just so inspirational!
I didn't get to watch Bear go, since I was counting for mom at the time, but he did an amazing job given his shoulder and back issues the last few months. Brandon's score was well deserved as all his reps at 165 were full depth and drove out of the hole.
We headed back to the gym around 3:30 to watch Hannah give it a go and Cannon's her second attempt. Truth be told, Hannah is my inspiration, I hope I'm that awesome in 10 years! :) She made that weight look easy and busted out 79 reps. Not one single fail. After all her injuries and soreness, she really just out performs us all. If she was 100% healthy, sheesh, she could've easily gotten over 80. Cannon's also did a great job at trying to get that 100# overhead. She's thiiiiis close. You're going to get it soon, girl! EVERYONE did a phenominal job and I couldn't be more proud to be your friend and your coach!
Overall, this has by far been my most favorite day of CrossFit. It was an emotional rollercoaster of a day. I woke up anxious, turned to inspired and ecstactic, then nervous and thrilled, then I cried I was so happy, oh my gosh what a phenominal day. I will never forget it!
Open WOD 12.2
10:00 to perform:
30 Snatches @ 45#
30 Snatches @ 75#
30 Snatches @ 100#
Max reps snatches @ 120#
72 reps = 30 @ 45#, 30 @ 75# and 12 @ 100#
The morning started off on a high note. During the first round Dean brought out his inner beast and snatched 135 for 8 reps. He had a few fails in there, but after he nailed the first one, he had the momentum he needed. Mind you, Dean weighs 140#. Awesome, just awesome! This just set the tone for the rest of the day!
There were two more heats after this one before I gave it a go. I cheered during the second heat and started my second warm up during the third. Then Heat 4 arrived and it was do or die. I can't lie, I've felt a lot of pressure this week with this WOD. I'm sure I put it on myself, but the snatch is one of my best movements. While I don't have an incredibly heavy PR, 115# is my current 1RM, my technique is really solid. This movement just comes naturally to me and I've put in a lot of practice with it. So I felt the pressure to perform well on this one...
My goal: 75+. While I fell 3 reps short of my goal, I'm still extremely happy with how I did. I broke the first set into 15/15. This was a light weight, where I just wanted to use my legs and get my shoulders warmed up, but not gas myself out of the gates.
The second set at 75# started out 5/5 and then I think I did sets of 2's and 3's the rest of the way. I didn't rest more than 5 seconds between those sets. It was drop the bar and go. Then we had the transition to 100# and the game began. This is where the fun started and where it really mattered.
Started my first rep at 100 with about 4:30 left on the clock. First one went up easy, power snatch. Did another. Tried a split snatch on the third and immediately said no more of those. Just not used to split, just needed to stick with what I was used to. Got a couple more. I had some fails and then some good reps. The fails were just stupid, I think. I wasn't sticking to my technique. I was trying to save my legs, by not dropping completely under the bar like I ALWAYS do and like what I'm comfortable with. I regained focus and started dropping under the bar and just dug deep and cranked 6 out in the last minute. It was for sure go time and I knew it. If it wasn't for my failed attempts, I could've had around 78 reps, but can't take it back now! :)
I couldn't let anyone down. The energy in that gym was absolutely unbelieveable. I felt like I was in a bubble, but everything and everyone around me was full of excitement, cheering, encouragement, jumping up and down and so much more. It was incredible. I felt great once that 10:00 was over and that I made the gym proud! :)
Next was heat 5, and my mom was giving a crack at the Masters 60+ division. She didn't sign up, but wants to do the wods, just to see how she does. And Um, right now, I'm kicking myself for not signing her up!! She did amazing. She brought me to tears actually! She got through the 35# and 55# with ease. Her old 1RM was 66#, and what did she do?! She busted out 4 reps at 75#!!!! They were hard fought and after the first good rep, the flood gates opened. Then she got 3 more! My gosh, I couldn't have been more proud of her! It was just so inspirational!
I didn't get to watch Bear go, since I was counting for mom at the time, but he did an amazing job given his shoulder and back issues the last few months. Brandon's score was well deserved as all his reps at 165 were full depth and drove out of the hole.
We headed back to the gym around 3:30 to watch Hannah give it a go and Cannon's her second attempt. Truth be told, Hannah is my inspiration, I hope I'm that awesome in 10 years! :) She made that weight look easy and busted out 79 reps. Not one single fail. After all her injuries and soreness, she really just out performs us all. If she was 100% healthy, sheesh, she could've easily gotten over 80. Cannon's also did a great job at trying to get that 100# overhead. She's thiiiiis close. You're going to get it soon, girl! EVERYONE did a phenominal job and I couldn't be more proud to be your friend and your coach!
Overall, this has by far been my most favorite day of CrossFit. It was an emotional rollercoaster of a day. I woke up anxious, turned to inspired and ecstactic, then nervous and thrilled, then I cried I was so happy, oh my gosh what a phenominal day. I will never forget it!
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