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!

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!!

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.

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!

Sister of Fran

Friday was a somewhat long day at work. Again, for it being only a 4 day week, it seemed like a long one. But it was a better day than the one prior, so I can't complain. I was really looking forward to getting to the gym and spending the evening with great people.


Strength:
Cleans 5-5-5
53#(40%) - 65#(50%) - 83#(60% well more than that)


The cleans felt really light, as they should, but I really wanted to focus on my form for my back. So I went up a little bit on the last set. I wanted these to be mainly touch and go at a heavier load, but I think it ended up being 2-1-1-1. Chris said my 4th rep, my back gave a little, so I refocused on the last one and that felt the best!


WOD:
21-15-9
11 foot Wall Ball shots (20/14#)
Pull-ups


My version:
21-15-9 11' Wall Ball shots 14#
11-8-5 dead hang pull-ups with blue band
7:05

I've been doing a lot of thinking lately about my training and after talking to my brother about it, I decided to switch things up a little bit. Whenever we have pull-ups in a WOD, I'm going to try and scale back the reps and do dead hangs with the bands. I want to be able to get that unassisted dead hang, efficient chest-to-bar pull-ups, and be able to string together more kipping pull-ups. The only way this is going to happen is if I get stronger, and kipping pull-ups don't really build the strength in my shoulders that I need to get stronger. So I'm also going to work on these dead hangs as skill work other days during the week. This will go on for a few weeks and we will see how I progress, hopefully it helps!

Anyway, the 11' wall balls were actually pretty hard. They pretty much turned into jumping wall balls. The first set was horrendous, I dropped the ball about every 2 shots. Second round was a little better and the thrid was unbroken. Definitely something I think is good for training and strengthening the shoulders even more.

The dead hangs were also disappointingly hard. I got 6 unbroken the first round then it was 2's and 1's. It's amazing how much more difficult those are compared to kipping. The second round I did 2-1-1 sadly added the purple band then 2-2. Final set I believe was 2-1-1-1. It was definitely an eye opener to do my pull-ups this way. I knew I didn't have much OH strength, but sheesh those got hard fast. It is for sure something I want to continue doing and see what kind of progress I make.

Finished the evening with a rowing WOD, some dip practice, skin the cats, ab work and hanging out with friends at the gym!