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!
Showing posts with label Row. Show all posts
Showing posts with label Row. Show all posts
Wednesday, May 9, 2012
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!
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...
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 13, 2012
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!
Tuesday, January 31, 2012
Oh Hey Cleans!
I've been distracted from blogging lately. Needless to say, I've been extremely busy. This weekend, inclduing Friday, since I took a sick day, I was home for a total of about 2.5 hours. And during that time included an hour and a half nap on Saturday and showers. So I'm pretty tired these days. School is a lot of time and work, and I need to catch up already. eek. Anyway, I trained Thursday, Friday and Sunday mornings. All felt great, I feel like all the lifts I'm really get the technique down, just need to up the weights!
Monday Strength:
Clean 1(70% of 1RM)-1(77%)-1(85%)-1(93%)-1(100+%)
100-110-122-133-145PR!
I was super excited to get after the cleans today. I feel like the movement is very fluid and I'm dropping under the bar really well. All the sets felt great and then I got to my last rep and was debating how high to go. My previous 1RM from about 2 weeks ago was 143. I was struggling to stand 145 up that night, mainly due to exhaustion. So I decided to get after the 145 and not increase by too much. A PR is a PR! My first two attempts I failed, both of them I was out front and my elbows weren't coming through fast enough. I decided to give it one more go and everything was great. I dropped under the bar quick, my elbows came through and my squat even felt a little stronger. I think I have a little more in me, but I really want to start training my squat because right now I think that's really going to be my limiting factor. Hey DB, let's start that squat therapy! :)
WOD:
Tabata Row for Calories - 58 calories
Tabata Thrusters (45/33) - 87
Total 145
I was pretty excited about the clean PR, so I didn't go too hard on the row. I was trying to keep a hard pull, but somewhat quick pace. I was shooting for around 60 cal, so I'm pretty pleased with that. Thrusters I was trying to keep 12 reps a round, but that lasted the first 3 rounds then it was 10 and 11 for the following rounds. My hip flexors/psoas have been pretty tight the last few weeks with all the squatting, so I really need to add in some more mobility for those!
Monday Strength:
Clean 1(70% of 1RM)-1(77%)-1(85%)-1(93%)-1(100+%)
100-110-122-133-145PR!
I was super excited to get after the cleans today. I feel like the movement is very fluid and I'm dropping under the bar really well. All the sets felt great and then I got to my last rep and was debating how high to go. My previous 1RM from about 2 weeks ago was 143. I was struggling to stand 145 up that night, mainly due to exhaustion. So I decided to get after the 145 and not increase by too much. A PR is a PR! My first two attempts I failed, both of them I was out front and my elbows weren't coming through fast enough. I decided to give it one more go and everything was great. I dropped under the bar quick, my elbows came through and my squat even felt a little stronger. I think I have a little more in me, but I really want to start training my squat because right now I think that's really going to be my limiting factor. Hey DB, let's start that squat therapy! :)
WOD:
Tabata Row for Calories - 58 calories
Tabata Thrusters (45/33) - 87
Total 145
I was pretty excited about the clean PR, so I didn't go too hard on the row. I was trying to keep a hard pull, but somewhat quick pace. I was shooting for around 60 cal, so I'm pretty pleased with that. Thrusters I was trying to keep 12 reps a round, but that lasted the first 3 rounds then it was 10 and 11 for the following rounds. My hip flexors/psoas have been pretty tight the last few weeks with all the squatting, so I really need to add in some more mobility for those!
Wednesday, January 25, 2012
Catch up
Little behind on the blog. Been crazy busy with school work, work, and the gym. So catching up on Monday and Tuesday’s work at the gym.
Monday Strength
Push Press 3(63% of 1RM)-3(70%)-3(77%)-3(85%)-3(93%) *Current 1RM = 121#
76-85-93-103-113
Haven’t worked on push press as a strength in a long time, so the heavier weights were a little difficult. Up until the fourth set everything felt good. Kept the core and butt tight and everything engaged, small dip and drive. The last two sets were pretty hard. Mainly the last one, definitely had to take a couple breaths in between reps and get situated. Failed on the 3rd and final rep in the last set, so only ended up with 2. I used CT’s wrist straps and they really helped with the heavier sets. I think I’m going to have to invest in a pair of those.
Monday WOD:
21-15-9
Box Jumps (24”/20”) *I used 24”
Pull-ups *I cut the reps in half to 11-7-5 and did dead hangs on the blue band
9:09
Pretty embarrassing. I’m trying to use the 24” box in most WODs, since that’s what HQ has been leading towards for the females in competitions. Pull-ups are a completely different story. Like I said in a post previously, during pull-up wods I’m trying to cut the reps in half and do dead hangs. Trying to work on gaining some more strength in my shoulders, but geez is this pathetic and embarrassing. I think I got 4 on the first set then it was maybe 2 then it was 1’s and I called myself on plenty of no reps, and probably should’ve called myself on even a few more. So I did quite a few of extra pulls in all the sets. I definitely wish I would’ve started this sooner, or have been dedicating the time I need to, and done them before or after class. Regardless, I’m glad I’m doing it, my height on my kipping pull-ups is better and I’m stringing along more, so I’m getting there.
Tuesday Strength
Snatch 3(63% of 1RM)-3(70%)-3(77%)-3(85%)-3(93%) *Current 1RM = 110#
69-77-85-94-102
I have to say, I’m really happy with how my technique has improved over the months on this lift. I feel like I’ve got a pretty solid form down and now just have to get some more weight overhead. Going to have to really train my squat. First 4 sets were great. Tight bar path, everything was coming up together – not my butt first, high pull, and dropping under the bar really quick. The last set my first two attempts I failed. The first one I was forward and caught it on my toes. The second I caught it really far back and fell backwards. Then finally the next 3 were right in between those and perfect lifts. A couple of them I felt a little wobbly at the bottom, so I made sure to steady myself, then stand it. Excited to get after a new PR with this one!
Tuesday’s WOD
500m row then,
3 rounds:
5 ring dips *purple band
10 Toes to Bar
15 Wall Ball Shots (20/14)
Then, 500m row
9:53
My strength took a little while, so I was in the last heat for this one. My main goal was just to get after it. I knew my T2B were going to slow me down, so I had to make sure my dips and wall balls were unbroken, which they were. Toes to bar definitely slowed me down, but I was able to get more of a kip going today than usual. So that was a good thing. The last row Brandon was on my tail and caught up to me even though he started 30 seconds behind me. So I went after the first 300m hard with a 1:50 pace and crashed the last 200m with a 2:05 pace. Ugly. Oh well, I felt pretty good with the time. Just need to get that kip down and one of these days get my unassisted ring dips!
Monday Strength
Push Press 3(63% of 1RM)-3(70%)-3(77%)-3(85%)-3(93%) *Current 1RM = 121#
76-85-93-103-113
Haven’t worked on push press as a strength in a long time, so the heavier weights were a little difficult. Up until the fourth set everything felt good. Kept the core and butt tight and everything engaged, small dip and drive. The last two sets were pretty hard. Mainly the last one, definitely had to take a couple breaths in between reps and get situated. Failed on the 3rd and final rep in the last set, so only ended up with 2. I used CT’s wrist straps and they really helped with the heavier sets. I think I’m going to have to invest in a pair of those.
Monday WOD:
21-15-9
Box Jumps (24”/20”) *I used 24”
Pull-ups *I cut the reps in half to 11-7-5 and did dead hangs on the blue band
9:09
Pretty embarrassing. I’m trying to use the 24” box in most WODs, since that’s what HQ has been leading towards for the females in competitions. Pull-ups are a completely different story. Like I said in a post previously, during pull-up wods I’m trying to cut the reps in half and do dead hangs. Trying to work on gaining some more strength in my shoulders, but geez is this pathetic and embarrassing. I think I got 4 on the first set then it was maybe 2 then it was 1’s and I called myself on plenty of no reps, and probably should’ve called myself on even a few more. So I did quite a few of extra pulls in all the sets. I definitely wish I would’ve started this sooner, or have been dedicating the time I need to, and done them before or after class. Regardless, I’m glad I’m doing it, my height on my kipping pull-ups is better and I’m stringing along more, so I’m getting there.
Tuesday Strength
Snatch 3(63% of 1RM)-3(70%)-3(77%)-3(85%)-3(93%) *Current 1RM = 110#
69-77-85-94-102
I have to say, I’m really happy with how my technique has improved over the months on this lift. I feel like I’ve got a pretty solid form down and now just have to get some more weight overhead. Going to have to really train my squat. First 4 sets were great. Tight bar path, everything was coming up together – not my butt first, high pull, and dropping under the bar really quick. The last set my first two attempts I failed. The first one I was forward and caught it on my toes. The second I caught it really far back and fell backwards. Then finally the next 3 were right in between those and perfect lifts. A couple of them I felt a little wobbly at the bottom, so I made sure to steady myself, then stand it. Excited to get after a new PR with this one!
Tuesday’s WOD
500m row then,
3 rounds:
5 ring dips *purple band
10 Toes to Bar
15 Wall Ball Shots (20/14)
Then, 500m row
9:53
My strength took a little while, so I was in the last heat for this one. My main goal was just to get after it. I knew my T2B were going to slow me down, so I had to make sure my dips and wall balls were unbroken, which they were. Toes to bar definitely slowed me down, but I was able to get more of a kip going today than usual. So that was a good thing. The last row Brandon was on my tail and caught up to me even though he started 30 seconds behind me. So I went after the first 300m hard with a 1:50 pace and crashed the last 200m with a 2:05 pace. Ugly. Oh well, I felt pretty good with the time. Just need to get that kip down and one of these days get my unassisted ring dips!
Monday, January 16, 2012
I Heart Cleans
Friday was a great way to end the week at the gym. I had been struggling with some mental battles of not seeing the progress I have made because my PRs have been so little. But a PR is a PR. So I walked into the gym telling myself to forget about the rest of the week and my struggles and get after those cleans. It’s a new day and a new lift. Granted, this was hard for me to do because I had been struggling with my clean for months, I wasn’t even coming close to being comfortable at my old SRM. So this one was a total mental battle for me.
Strength: Clean 1-1-1-1-1
83(x5) – 103-115-125-138PR-143PR
Warmed up at a little heavier set just to get the blood flowing and my back loose. Then I started to get after it with some singles. A few months back I was struggling with 125 and Friday it went up like nothing. Felt smooth and the squat was light. My old SRM was 135, so I decided the next rep would go over that to go for a PR. Pull was smooth and the front squat part felt good too. I actually screamed “PR!!!!” half way up in the squat. HA! I was THAT excited because of the last few months! My next rep I decided to try 145, made 3 attempts at that and every time the pull was perfect but then I got 85% of the way up on the squat and couldn’t finish it. I was determined to get it, but decided to take 2 pounds off and go for 143. The pulls felt great once again and the squat was a liiiiitle bit of a struggle because I was starting to fatigue, but I got it up and ended with an 8 pound PR. This was a HUGE accomplishment for me and I was happy I got past that mental block! Can’t wait to work my cleans some more.
WOD:
50 Calorie Row
2 Rounds:
10 pull-ups
20 Thrusters (65/65)
30 ball slams (30/20)
10:24
This one was a breather! Really got that heart rate going and kept ya moving. I finished the 50 calorie row around 2:55, which was a pretty good pace. This WOD, Brandon and I decided to just use the kip for the pull-ups instead of a band and do dead hangs. They weren’t the greatest because we haven’t done many pull-ups lately to begin with, but my shoulders didn’t feel warm yet, that was destined to change soon…I broke the first round of thrusters to 10-10, and the ball slams were straight through. I LOVE ball slams, but holy crap did 30 seem like forever! I took a couple breaths then went back up on the bar, I think it was broken 4-2-2-2, thrusters were 10-5-5 and ball slams were 20-10 for the last round. The second set of thrusters felt REALLY heavy, like they were never going to end. Crazy how much the ball slams had an effect on them! Overall a great wod and really got me breathing. I found that to be the most difficult part, was trying to catch my breath!
Saturday morning I went in for Open hour to help Alicia with her squats. I took it as an opportunity to help a friend and myself. I decided to stack some plates to make a 12 inch box that we could squat to. This way I could give her a breaking point just below parallel where she doesn’t butt wink and lose all engagement which causes her to hinge forward. It’s amazing how we all have a similar problem of squatting ass to ankles and when we squat to just below parallel we feel like we aren’t anywhere near deep enough! I think if both her and I stick to training like this for awhile, she’s going to see some major improvement with all of her squats. If I learned one thing from this week, it’s that I NEED TO SQUAT MORE!! The fact that I could get 85% of the way up on my front squat, back squat, and clean and then fail, sucks. So the solution is more squatting. I’m going to try and squeeze in some extra squat therapy and training throughout the week to see what kind of improvements I can make.
After that, Alicia and I did a rowing wod:
8 x 500m with 3:30 rest in between.
Time – 15:55.9
Average 500m – 1:59.4
Average S/M – 28
I would pace myself to be around a 1:58-2:00 500m with about 24-26 s/m for the first 350m of every row. Then I would increase the pace for 50m and sprint the last 100m. It felt great, and I feel like my endurance is coming back.
Strength: Clean 1-1-1-1-1
83(x5) – 103-115-125-138PR-143PR
Warmed up at a little heavier set just to get the blood flowing and my back loose. Then I started to get after it with some singles. A few months back I was struggling with 125 and Friday it went up like nothing. Felt smooth and the squat was light. My old SRM was 135, so I decided the next rep would go over that to go for a PR. Pull was smooth and the front squat part felt good too. I actually screamed “PR!!!!” half way up in the squat. HA! I was THAT excited because of the last few months! My next rep I decided to try 145, made 3 attempts at that and every time the pull was perfect but then I got 85% of the way up on the squat and couldn’t finish it. I was determined to get it, but decided to take 2 pounds off and go for 143. The pulls felt great once again and the squat was a liiiiitle bit of a struggle because I was starting to fatigue, but I got it up and ended with an 8 pound PR. This was a HUGE accomplishment for me and I was happy I got past that mental block! Can’t wait to work my cleans some more.
WOD:
50 Calorie Row
2 Rounds:
10 pull-ups
20 Thrusters (65/65)
30 ball slams (30/20)
10:24
This one was a breather! Really got that heart rate going and kept ya moving. I finished the 50 calorie row around 2:55, which was a pretty good pace. This WOD, Brandon and I decided to just use the kip for the pull-ups instead of a band and do dead hangs. They weren’t the greatest because we haven’t done many pull-ups lately to begin with, but my shoulders didn’t feel warm yet, that was destined to change soon…I broke the first round of thrusters to 10-10, and the ball slams were straight through. I LOVE ball slams, but holy crap did 30 seem like forever! I took a couple breaths then went back up on the bar, I think it was broken 4-2-2-2, thrusters were 10-5-5 and ball slams were 20-10 for the last round. The second set of thrusters felt REALLY heavy, like they were never going to end. Crazy how much the ball slams had an effect on them! Overall a great wod and really got me breathing. I found that to be the most difficult part, was trying to catch my breath!
Saturday morning I went in for Open hour to help Alicia with her squats. I took it as an opportunity to help a friend and myself. I decided to stack some plates to make a 12 inch box that we could squat to. This way I could give her a breaking point just below parallel where she doesn’t butt wink and lose all engagement which causes her to hinge forward. It’s amazing how we all have a similar problem of squatting ass to ankles and when we squat to just below parallel we feel like we aren’t anywhere near deep enough! I think if both her and I stick to training like this for awhile, she’s going to see some major improvement with all of her squats. If I learned one thing from this week, it’s that I NEED TO SQUAT MORE!! The fact that I could get 85% of the way up on my front squat, back squat, and clean and then fail, sucks. So the solution is more squatting. I’m going to try and squeeze in some extra squat therapy and training throughout the week to see what kind of improvements I can make.
After that, Alicia and I did a rowing wod:
8 x 500m with 3:30 rest in between.
Time – 15:55.9
Average 500m – 1:59.4
Average S/M – 28
I would pace myself to be around a 1:58-2:00 500m with about 24-26 s/m for the first 350m of every row. Then I would increase the pace for 50m and sprint the last 100m. It felt great, and I feel like my endurance is coming back.
Tuesday, January 10, 2012
A Small PR
Yesterday I decided to start the Leangains approach to eating to see if this has any success to my hopes of leaning out. Basically it's intermittent fasting. So I'll fast for 14-16 hours every day with the majority being at night and then have an 8-10 hour eating window. My first meal every day will be between 11 and noon and I will end my eating at 9. So yesterday I ate a small meal at 11 and 2:45 and my largest meal after my workout. The actual program says to eat an hour and a half to two hours before you workout, but with my commute to work, that's hard to do. I'm going to take this approach for a few week and see what kind of progress I make...
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
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