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!
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