6:30pm at RNCF
2 Rounds Not for Time
All with 35# KB
TGU
Thruster
Snatch
Goblet Squats
NOTES: These are all movements in the comp this weekend. The thruster felt super awkward. The snatches feel super easy.
Power Clean
5 x 3 @ 70% (145)
NOTES: These were way too light. I was able to crank through these really fast. I need to focus on catching the bar in a good front rack position with my elbows up high.
Push Jerk
5 x 3 @ 60% of split jerk (125)
NOTES: These were really light. I tried to think about keeping my dip straight up and down - and not lean forward at all.
OH Squat
5 x 3 @ 70% (135)
NOTES: These did NOT feel light. My hip tightened up pretty bad - and that didn't make squatting easy. Also, I made the mistake of having my first rep be my first weighted squat of the day. I probably should have taken a couple warm up reps before jumping right to 135#. Oh well.
Clean/Burpee Comp WOD
7 AMRAP
3-6-9-12-15-18-etc.
Clean
Bar Facing Burpee
REPS: 93 reps (got 3 cleans in 18 round)
NOTES: I did all singles after the 6rep round. I don't know if this was the best decision. It's hard to go fast on the burpees. I don't think I will change much of anything. I just need to set my back before every rep. My back was fried after this.
Deficit HSPU
2min max deficit HSPU
REPS: 17
NOTES: SO much harder than I thought. I've never tried to do a ton of reps in a row. Usually there is another movement in between. Also, once you fatigue, you're kind of screwed.
Bar Muscle Ups
5 x 2UB bar muscle ups on the fat bar
NOTES: I haven't done these for awhile and I wanted to play with the movement.
Shoulder check out.
Cheers to Oreos!
Wednesday, September 25, 2013
Isabel
Monday, September 23, 2013
3 Rounds Not for Time
3 Snatch grip PP (65#)
3 OH squat
3 snatch balance
NOTES: This was the first time I threw some weight on the bar. I thought it went pretty well. I'm still focusing on trying to squat better.
3 Position Squat Snatch (floor, below knee, above knee)
1 @ 60% (90)
1 @ 65% (95)
4 @ 70% (100)
NOTES: The 3 reps have to be UB. This was 100xs harder than I thought. The weight felt really heavy with all the UB reps. My hands were torn up. I did these on the plates.
Snatch Pull
2 x 3 @ 90 (130)
2 x 3 @ 95% (140)
NOTES: These were a good thing to do with Andy. I need to keep the bar pulled in close.
Back Squat
5 x 5 @ 70% (180)
NOTES: These were way harder than they should have been. I focused on keeping my left foot pointed forward - which made my butt and hammies activate.
Push Press
5 x 5 @ 70% (115)
NOTES: These were pretty easy. I need to keep focused on my dip/press even when the weight is lighter.
Isabel
30 Snatches (95)
TIME: 2:49
NOTES: The last time I did this (at the end of July) I went 3:08. I did all singles, which was probably not the best decision. Next time I do it I will have to link a lot of them together if I want to improve. I really wasn't even that gased when I got done.
Check out
Reverse fly in GHD
GH Raise
Cheers to Demise of 5!
3 Rounds Not for Time
3 Snatch grip PP (65#)
3 OH squat
3 snatch balance
NOTES: This was the first time I threw some weight on the bar. I thought it went pretty well. I'm still focusing on trying to squat better.
3 Position Squat Snatch (floor, below knee, above knee)
1 @ 60% (90)
1 @ 65% (95)
4 @ 70% (100)
NOTES: The 3 reps have to be UB. This was 100xs harder than I thought. The weight felt really heavy with all the UB reps. My hands were torn up. I did these on the plates.
Snatch Pull
2 x 3 @ 90 (130)
2 x 3 @ 95% (140)
NOTES: These were a good thing to do with Andy. I need to keep the bar pulled in close.
Back Squat
5 x 5 @ 70% (180)
NOTES: These were way harder than they should have been. I focused on keeping my left foot pointed forward - which made my butt and hammies activate.
Push Press
5 x 5 @ 70% (115)
NOTES: These were pretty easy. I need to keep focused on my dip/press even when the weight is lighter.
Isabel
30 Snatches (95)
TIME: 2:49
NOTES: The last time I did this (at the end of July) I went 3:08. I did all singles, which was probably not the best decision. Next time I do it I will have to link a lot of them together if I want to improve. I really wasn't even that gased when I got done.
Check out
Reverse fly in GHD
GH Raise
Cheers to Demise of 5!
Sunday, September 22, 2013
Fight Gone Bad
Saturday, September 21, 2012
General Warm Up
Squat Snatch
Reps at 65, 85, 105
NOTES: I was trying to keep my toes pointed forward when I dropped into my squat. It's hard! My IT band didn't feel great, but it also didn't feel awful.
Fight Gone Bad
3 Rounds
1 min max WB (14# to 9) [33,28,25]
1 min max Sumo DL High Pull (55#) [32,25,25]
1 min max box jumps (16") [50,44,40]
1 min max push press (55#) [34,26,25]
1 min max calorie row [8,7,10]
1 min rest
REPS: 412!!!!!!!!!
NOTES: I really wanted to get over 400. I set up 'bench marks' that I really wanted to hit and I tried to keep as close to them as possible. I was very thankful that Katie counted for me. She is the best motivator. Plus, the combination of her and Briggs cheering for me was amazing! They really did help push me through and get those last couple of extra reps. I didn't feel any pain in my IT band during the workout, but as soon as it was over it got really really tight. I was really proud of my efforts and my performance in Fight Gone Bad.
Cheers to treasure hunts!
General Warm Up
Squat Snatch
Reps at 65, 85, 105
NOTES: I was trying to keep my toes pointed forward when I dropped into my squat. It's hard! My IT band didn't feel great, but it also didn't feel awful.
Fight Gone Bad
3 Rounds
1 min max WB (14# to 9) [33,28,25]
1 min max Sumo DL High Pull (55#) [32,25,25]
1 min max box jumps (16") [50,44,40]
1 min max push press (55#) [34,26,25]
1 min max calorie row [8,7,10]
1 min rest
REPS: 412!!!!!!!!!
NOTES: I really wanted to get over 400. I set up 'bench marks' that I really wanted to hit and I tried to keep as close to them as possible. I was very thankful that Katie counted for me. She is the best motivator. Plus, the combination of her and Briggs cheering for me was amazing! They really did help push me through and get those last couple of extra reps. I didn't feel any pain in my IT band during the workout, but as soon as it was over it got really really tight. I was really proud of my efforts and my performance in Fight Gone Bad.
Cheers to treasure hunts!
Squat Technique & Drills
Friday, September 20, 2013
9:00am at RNCF
2 Rounds Not for Time
10 Bottoms Up KB (18-26#)
10 T2B
15 Hip Extensions
NOTES: Andy came over and fixed my hip extensions. I need to squeeze my butt more and keep an arch in my back - even at the bottom.
Squat Mobility & Instruction
Problem:
I don't engage my butt or my hamstrings in my squat
How to solve the problem:
Keep my toes pointed forward in my squat. Work on left ankle flexibility.
Keep weight in my heels.
Don't lean forward.
Squeeze butt before squat. Pull hips under.
Push knees out at the bottom (but keep toes forward).
Don't lose tension in butt/hamstrings at the bottom.
Keep core engaged the entire time.
Drills:
Air squats with Andy/person/thing in front of me - can't lean forward
Air squats with Andy/person/thing pushing against my left foot so it can't turn out.
Side shuffle with band at ankle. Keep glutes engaged the entire time.
20EMOM
Even - 5 UB Butterfly C2B Pull Ups
Odd - 10 UB Push Press (95# w/ men's bar)
NOTES: Andy agreed that I should stay off of my legs as much as possible. I wanted to work on my butterflying. I was able to keep all 10 rounds of C2B UB! This was huge for me! I was also able to keep all the push press UB. Andy was hesitant to make me do 100 reps at 95#, but it was not that bad. The hardest thing was keeping my breathing consistent.
Cheers to cite checking!
9:00am at RNCF
2 Rounds Not for Time
10 Bottoms Up KB (18-26#)
10 T2B
15 Hip Extensions
NOTES: Andy came over and fixed my hip extensions. I need to squeeze my butt more and keep an arch in my back - even at the bottom.
Squat Mobility & Instruction
Problem:
I don't engage my butt or my hamstrings in my squat
How to solve the problem:
Keep my toes pointed forward in my squat. Work on left ankle flexibility.
Keep weight in my heels.
Don't lean forward.
Squeeze butt before squat. Pull hips under.
Push knees out at the bottom (but keep toes forward).
Don't lose tension in butt/hamstrings at the bottom.
Keep core engaged the entire time.
Drills:
Air squats with Andy/person/thing in front of me - can't lean forward
Air squats with Andy/person/thing pushing against my left foot so it can't turn out.
Side shuffle with band at ankle. Keep glutes engaged the entire time.
20EMOM
Even - 5 UB Butterfly C2B Pull Ups
Odd - 10 UB Push Press (95# w/ men's bar)
NOTES: Andy agreed that I should stay off of my legs as much as possible. I wanted to work on my butterflying. I was able to keep all 10 rounds of C2B UB! This was huge for me! I was also able to keep all the push press UB. Andy was hesitant to make me do 100 reps at 95#, but it was not that bad. The hardest thing was keeping my breathing consistent.
Cheers to cite checking!
Poor IT band...
I've been swamped with school & school & school.
Thursday, September 19, 2013
7:00pm at RNCF
3 Rounds (not timed)(as a complex)
5 Snatch grip Push Press
5 OH Squats
5 Snatch Balance
NOTES: I actually put weight on the bar today. I need to start doing that.
Squat Snatch
20mins to establish a heavy Sq Snatch (stand on plates)
NOTES: I worked with Andy. It was really frustrating. I still need to focus on pulling my shoulders back and bending my arms/keeping the bar close to my body.
Back Squat
Find 1RM Back Squat
3 x 125
1 x 175
1 x 215 (ouch)
NOTES: This was not a good night. I ended up popping/tweking/messing up my left IT band. I started an endurance WOD with Katie and I couldn't even get through the second round. My IT band kept pulling really bad and sending sharp pains all around my quad. I've been trying to take care of it eve since then. It's been a bother for awhile. The root of the problem goes back to my poor squat form. (see next post)
Cheers to ice packs!
Thursday, September 19, 2013
7:00pm at RNCF
3 Rounds (not timed)(as a complex)
5 Snatch grip Push Press
5 OH Squats
5 Snatch Balance
NOTES: I actually put weight on the bar today. I need to start doing that.
Squat Snatch
20mins to establish a heavy Sq Snatch (stand on plates)
NOTES: I worked with Andy. It was really frustrating. I still need to focus on pulling my shoulders back and bending my arms/keeping the bar close to my body.
Back Squat
Find 1RM Back Squat
3 x 125
1 x 175
1 x 215 (ouch)
NOTES: This was not a good night. I ended up popping/tweking/messing up my left IT band. I started an endurance WOD with Katie and I couldn't even get through the second round. My IT band kept pulling really bad and sending sharp pains all around my quad. I've been trying to take care of it eve since then. It's been a bother for awhile. The root of the problem goes back to my poor squat form. (see next post)
Cheers to ice packs!
Wednesday, September 18, 2013
Sprint WOD
6:30pm at RNCF
3 Rounds for Time
5 MU
10 Pistols
50 DU
TIME: 4:45
NOTES: The MU were good and all UB. The pistols felt like death. My left hip is SO TIGHT! I need to stretch it out better. I also hate starting my workout with pistols. I also missed a ton of DU, which is not good and not typical. Still a pretty decent time.
Squat Clean and Jerk on plates
3 x 85
3 x 125
2 x 155
1 x 165
1 x 175
NOTES: Andy was actually able to watch all of these reps tonight. That was awesome. He had pretty good reports on all of them. I'm catching pretty good. I still need to continue to pull my shoulders back more & more. I was impressed with myself that I was able to pull and stand up 175# on the plates.
Front Squat
1 x 175
1 x 195 (fail - couldn't stand up)
1 x 195 (rounded my back)
NOTES: I rounded by back trying to stand up 195# so I stopped immediately. I can't afford any back injuries.
WOD from Hell (I just made that name up, but it seems fitting)
4AMRAP
500m Row
10 Burpee Bar Hops
20 T2B
30 StoOH (85#)
40 KB Swings (35#)
50 DU
REPS: 46
Rest 3 min.
6AMRAP
REPS: 65
Rest 3 min.
For Time
TIME: 8:32
NOTES: This was so painful. I thought I was going to sick mid-KB swing. I also thought I was going to get sick for about 20min after the workout. I'll just talk through the final round. I rowed at about a 2:20 pace, burpess UB, sets of 5 T2B, 12/8/5/5 S2OH, 15/10/15 KB, UB DU. This was brutal, but I think my time was pretty decent. I wish I would have been doing this was someone. But it was nice that Andy was there cheering me on. That helped a ton.
Cheers to thunder & lightning!
3 Rounds for Time
5 MU
10 Pistols
50 DU
TIME: 4:45
NOTES: The MU were good and all UB. The pistols felt like death. My left hip is SO TIGHT! I need to stretch it out better. I also hate starting my workout with pistols. I also missed a ton of DU, which is not good and not typical. Still a pretty decent time.
Squat Clean and Jerk on plates
3 x 85
3 x 125
2 x 155
1 x 165
1 x 175
NOTES: Andy was actually able to watch all of these reps tonight. That was awesome. He had pretty good reports on all of them. I'm catching pretty good. I still need to continue to pull my shoulders back more & more. I was impressed with myself that I was able to pull and stand up 175# on the plates.
Front Squat
1 x 175
1 x 195 (fail - couldn't stand up)
1 x 195 (rounded my back)
NOTES: I rounded by back trying to stand up 195# so I stopped immediately. I can't afford any back injuries.
WOD from Hell (I just made that name up, but it seems fitting)
4AMRAP
500m Row
10 Burpee Bar Hops
20 T2B
30 StoOH (85#)
40 KB Swings (35#)
50 DU
REPS: 46
Rest 3 min.
6AMRAP
REPS: 65
Rest 3 min.
For Time
TIME: 8:32
NOTES: This was so painful. I thought I was going to sick mid-KB swing. I also thought I was going to get sick for about 20min after the workout. I'll just talk through the final round. I rowed at about a 2:20 pace, burpess UB, sets of 5 T2B, 12/8/5/5 S2OH, 15/10/15 KB, UB DU. This was brutal, but I think my time was pretty decent. I wish I would have been doing this was someone. But it was nice that Andy was there cheering me on. That helped a ton.
Cheers to thunder & lightning!
Monday, September 16, 2013
CrossFit Total
8:00am at River North CrossFit
3 Rounds Not for Time
10 Butterfly Chest to Bar Pull Ups
30 Free Standing HS Shoulder Touches
10 Heavy KB Russian Swings
NOTES: I actually was able to link 10 really legit C2B pull-ups together this morning. Andy was my witness. I also love shoulder touches - except when they make all the blood rush to my head and I see sparkles.
CrossFit Total
1RM Back Squat (Warm Up: 125/175/215) 230, 240 (no rep - no depth), 240
1RM Shoulder Press (Warm Up: 65/85/105) 110, 115 (fail), 112 (fail)
1RM Deadlift (Warm Up: 175/205/225) 255, 265, 283 (PR!!!)
TOTAL: 240 + 110 + 283 = 633
NOTES: The last time I did the Total (November 2012?) I got 465 with a 175 back squat, 200 dl, and a 90 shoulder press. I gained one hundred and sixty eight pounds on my Total. Wow. That's really crazy. I can't believe how fast I have put on this weight. And I'm proud to report that all my reps were legit and good form. I was also impressed that I did this with super sore legs (my legs are still not recovered from the comp this weekend).
Free Standing HSPU Skill Work
Cheers to full case citations!
3 Rounds Not for Time
10 Butterfly Chest to Bar Pull Ups
30 Free Standing HS Shoulder Touches
10 Heavy KB Russian Swings
NOTES: I actually was able to link 10 really legit C2B pull-ups together this morning. Andy was my witness. I also love shoulder touches - except when they make all the blood rush to my head and I see sparkles.
CrossFit Total
1RM Back Squat (Warm Up: 125/175/215) 230, 240 (no rep - no depth), 240
1RM Shoulder Press (Warm Up: 65/85/105) 110, 115 (fail), 112 (fail)
1RM Deadlift (Warm Up: 175/205/225) 255, 265, 283 (PR!!!)
TOTAL: 240 + 110 + 283 = 633
NOTES: The last time I did the Total (November 2012?) I got 465 with a 175 back squat, 200 dl, and a 90 shoulder press. I gained one hundred and sixty eight pounds on my Total. Wow. That's really crazy. I can't believe how fast I have put on this weight. And I'm proud to report that all my reps were legit and good form. I was also impressed that I did this with super sore legs (my legs are still not recovered from the comp this weekend).
Free Standing HSPU Skill Work
Cheers to full case citations!
Sunday, September 15, 2013
GR Games
Saturday, September 14, 2013
ALL DAY @ 8th Day CrossFit (Grand Rapids, Michigan)
My quads are not functioning, I just did 7+ hours of law school homework/research, and I'm exhausted. Because of the foregoing reasons, my commentary is going to be sub-par.
Katie, Kayla, Matt, Briggs, and Alex all competed the the 2nd Annual GR Games at 8th Day in Grand Rapids, MI.
Long story short: Girls took home 3rd and Guys took home 4th! Amazing showing.
Here are the four WODs:
Both of our teams made it to the finals.
The finals had heavy snatches, muscle-ups, pistols, DU, and heavy clean and jerks. All you have to know about it is that it was hard. I'll probably come back and edit this post later to include the actual workout details.
Overall, great, fun, amazing, hard, long, exhausting, fulfilling weekend.
It felt amazing to get back into competition-mode!
Cheers to sleeping in my own bed!
ALL DAY @ 8th Day CrossFit (Grand Rapids, Michigan)
My quads are not functioning, I just did 7+ hours of law school homework/research, and I'm exhausted. Because of the foregoing reasons, my commentary is going to be sub-par.
Katie, Kayla, Matt, Briggs, and Alex all competed the the 2nd Annual GR Games at 8th Day in Grand Rapids, MI.
Long story short: Girls took home 3rd and Guys took home 4th! Amazing showing.
Here are the four WODs:
Both of our teams made it to the finals.
The finals had heavy snatches, muscle-ups, pistols, DU, and heavy clean and jerks. All you have to know about it is that it was hard. I'll probably come back and edit this post later to include the actual workout details.
Overall, great, fun, amazing, hard, long, exhausting, fulfilling weekend.
It felt amazing to get back into competition-mode!
Cheers to sleeping in my own bed!
Friday, September 13, 2013
Oh Randy
8:30am at RNCF
Hip Mobility
Squat Snatch
65
85
105
125
105 (off plates)
NOTES: I worked with Andy. He used Coach's Eye, which is amazing. I also pulled a lot of reps while I was standing on plates, with my toes hanging off the end (so I can't shift the weight to my toes). I think progress is being made. I hope. I think the root of the problem is shifting my weight too fast to my toes and not snaping the bar back behind my head during the catch.
Over Head Squat
1 x 125
1 x 145
1 x 165
1 x 190 (fail, PR!!!)
NOTES: I was SO HAPPY to get 190#! I 'got' the first rep, but I wasn't low enough in my squat. That sucked. But, no worries. I got it on the second attempt. Andy told me to split jerk the weight up (instead of trying to push jerk like I had been doing before) and that helped a lot.
Back Squat
1 x 205
1 x 225
1 x 245 (fail, fail)
NOTES: Andy spotted me on these last two reps. I lost it when I was about 3/4 of the way up. He helped me stand it up. I think it's good to feel the weight under me instead of just dropping it.
Push Press
1 x 10 UB (125#)
NOTES: Andy told me to start with 75% of my 1RM, so I did. I probably could have gone a little heavier. This wasn't that bad. I think this is going to be the start of another '20 rep' program.
'Randy'
75 Snatches (55#)
TIME: 4:10
NOTES: I did 20/10/10/10/10/7/4/4?. My shoulders started to get burned out with about 15ish reps left. I took about 10 seconds break between each set. It felt pretty good to move a lot of reps that quick. Oh Randy.
Bike
2 x 1min on/off AFAP
NOTES: This was a huge burner. My legs were shot for awhile.
Cheers to naps!
Hip Mobility
Squat Snatch
65
85
105
125
105 (off plates)
NOTES: I worked with Andy. He used Coach's Eye, which is amazing. I also pulled a lot of reps while I was standing on plates, with my toes hanging off the end (so I can't shift the weight to my toes). I think progress is being made. I hope. I think the root of the problem is shifting my weight too fast to my toes and not snaping the bar back behind my head during the catch.
Over Head Squat
1 x 125
1 x 145
1 x 165
1 x 190 (fail, PR!!!)
NOTES: I was SO HAPPY to get 190#! I 'got' the first rep, but I wasn't low enough in my squat. That sucked. But, no worries. I got it on the second attempt. Andy told me to split jerk the weight up (instead of trying to push jerk like I had been doing before) and that helped a lot.
Back Squat
1 x 205
1 x 225
1 x 245 (fail, fail)
NOTES: Andy spotted me on these last two reps. I lost it when I was about 3/4 of the way up. He helped me stand it up. I think it's good to feel the weight under me instead of just dropping it.
Push Press
1 x 10 UB (125#)
NOTES: Andy told me to start with 75% of my 1RM, so I did. I probably could have gone a little heavier. This wasn't that bad. I think this is going to be the start of another '20 rep' program.
'Randy'
75 Snatches (55#)
TIME: 4:10
NOTES: I did 20/10/10/10/10/7/4/4?. My shoulders started to get burned out with about 15ish reps left. I took about 10 seconds break between each set. It felt pretty good to move a lot of reps that quick. Oh Randy.
Bike
2 x 1min on/off AFAP
NOTES: This was a huge burner. My legs were shot for awhile.
Cheers to naps!
Lumberjack 20
Thursday, September 12, 2013
7:00pm at River North CrossFit
3 Rounds Not for Time
10 T2B
BB TGU each arm
50 DU
NOTES: I am trying to get used to the BB TGU with the men's bar (the gym we are going to this weekend - 8th Day - doesn't have women's bars). I got up to 65. I think that's a good starting point. I really have no idea.
Team Comp WOD review
Deadlift - 165
Back squat - 135
Floor press - 105
Clean and Jerk - 75
Snatch - 45
NOTES: Katie, Kayla, and I went over some of the BB movements from the comp. We are ready to go!
Squat Clean and Jerk
1 x 125
1 x 155
1 x 175
1 x 185
1 x 195 (couldn't stand up squat)
NOTES: I was happy that I got 185# pretty easy. I thought that I caught 185# pretty well, but Andy said that I still went to my toes way too early. The jerk felt good. I'm trying to focus on my dip and getting under the bar faster. I caught 195# in the bottom of the squat really easy, which freaked me out and I lost all my tension. I wasn't able to stand it up. That sucked - but it still felt good to hit 185#.
Back Squat
1 x 195
1 x 215
1 x 235
NOTES: I got 235#, and I'm pretty sure that it was at depth, but I didn't have anyone watch and I didn't take video. I was feeling a little tired, and I didn't want to push any further that night.
Lumberjack 20
20 DL (185#)
400m run
20 KBS (53#)
400m run
20 OH Squat (85#)
400m run
20 burpees
400m run
20 C2B Pull-ups
400m run
20 BJ (20")
400m run
20 DB Squat Cleans (30# DB in each hand)
400m run
TIME: 25:40
NOTES: This was not the most fun WOD to do by myself. I went way too easy on the run. I wasn't even that tired when i was done. I did everything unbroken except for the DL (10/5/5), C2B (7/5/4/4), and the squat cleans.
Cheers to cold calls!
7:00pm at River North CrossFit
3 Rounds Not for Time
10 T2B
BB TGU each arm
50 DU
NOTES: I am trying to get used to the BB TGU with the men's bar (the gym we are going to this weekend - 8th Day - doesn't have women's bars). I got up to 65. I think that's a good starting point. I really have no idea.
Team Comp WOD review
Deadlift - 165
Back squat - 135
Floor press - 105
Clean and Jerk - 75
Snatch - 45
NOTES: Katie, Kayla, and I went over some of the BB movements from the comp. We are ready to go!
Squat Clean and Jerk
1 x 125
1 x 155
1 x 175
1 x 185
1 x 195 (couldn't stand up squat)
NOTES: I was happy that I got 185# pretty easy. I thought that I caught 185# pretty well, but Andy said that I still went to my toes way too early. The jerk felt good. I'm trying to focus on my dip and getting under the bar faster. I caught 195# in the bottom of the squat really easy, which freaked me out and I lost all my tension. I wasn't able to stand it up. That sucked - but it still felt good to hit 185#.
Back Squat
1 x 195
1 x 215
1 x 235
NOTES: I got 235#, and I'm pretty sure that it was at depth, but I didn't have anyone watch and I didn't take video. I was feeling a little tired, and I didn't want to push any further that night.
Lumberjack 20
20 DL (185#)
400m run
20 KBS (53#)
400m run
20 OH Squat (85#)
400m run
20 burpees
400m run
20 C2B Pull-ups
400m run
20 BJ (20")
400m run
20 DB Squat Cleans (30# DB in each hand)
400m run
TIME: 25:40
NOTES: This was not the most fun WOD to do by myself. I went way too easy on the run. I wasn't even that tired when i was done. I did everything unbroken except for the DL (10/5/5), C2B (7/5/4/4), and the squat cleans.
Cheers to cold calls!
Wednesday, September 11, 2013
'Amanda' and chocolate chips
6:30pm @ RNCF
Hip stretch
3 Rounds of Complex
5 Snatch grip shoulder press
5 OH Squat
5 Snatch Balance
NOTES: I started to do this before my hips were warmed up - that was stupid.
Max HSPU
1 x 49
NOTES: I wasn't supposed to do this, but the gym did it. I couldn't help myself. I knew I could get a lot. My last attemtp at a max was like 25. I blew that out of the water. I wish I would have put a mat down - I kept slamming my head into the ground for the last couple reps. I couldn't believe that I was ONE away from 50. I'll get it next time.
Snatch Practice
3 x 65
3 x 85
2 x 115
2 x 125
1 x 135
1 x 145 (fail, fail, fail (105) fail)
NOTES: I don't even want to attempt this anymore when Andy can't watch me. I need his attention. All of it! I'm so needy. I was nearing a mental breakdown.
Front Squat
Find 1RM
1 x 125
1 x 175
2 x 195
1 x 215 (fail, fail)
NOTES: This made me really mad. I wanted to get this - it would've tied my PR that I set a couple weeks ago. I just dropped super low in my squat and it surprised me - so I couldn't stand up. I threw my belt at the wall after I dropped it for the second time. I needed to calm down.
Push Press
1 x 85
1 x 115
1 x 135
1 x 155
1 x 165 (fail, fail)
NOTES: I'm stuck at 165. Ugh. I can't get my dip right.
'Amanda'
9-7-5
Muscle Up
Squat Snatch (95)
TIME: 6:10
NOTES: My last time was 8:41. I dominated that. I did my muscle ups in 4/3/2, 3/2/2, 3/1/1. I almost missed my first snatch, and I actually did miss my second snatch. After that I got into a good grove. I would snatch, let the bar drop, get my hands set, then lift it again. Andy had to save my weight a couple of times. It was literally falling off the bar.
Deadlifts
5 EMOM 4 DL (205#)
NOTES: This felt pretty good, considering that it was the end of a long day. My shoulders were pulled back and I tried to set my core. Andy approved.
Cheers to chocolate chips & roommate contracts & willows!
Hip stretch
3 Rounds of Complex
5 Snatch grip shoulder press
5 OH Squat
5 Snatch Balance
NOTES: I started to do this before my hips were warmed up - that was stupid.
Max HSPU
1 x 49
NOTES: I wasn't supposed to do this, but the gym did it. I couldn't help myself. I knew I could get a lot. My last attemtp at a max was like 25. I blew that out of the water. I wish I would have put a mat down - I kept slamming my head into the ground for the last couple reps. I couldn't believe that I was ONE away from 50. I'll get it next time.
Snatch Practice
3 x 65
3 x 85
2 x 115
2 x 125
1 x 135
1 x 145 (fail, fail, fail (105) fail)
NOTES: I don't even want to attempt this anymore when Andy can't watch me. I need his attention. All of it! I'm so needy. I was nearing a mental breakdown.
Front Squat
Find 1RM
1 x 125
1 x 175
2 x 195
1 x 215 (fail, fail)
NOTES: This made me really mad. I wanted to get this - it would've tied my PR that I set a couple weeks ago. I just dropped super low in my squat and it surprised me - so I couldn't stand up. I threw my belt at the wall after I dropped it for the second time. I needed to calm down.
Push Press
1 x 85
1 x 115
1 x 135
1 x 155
1 x 165 (fail, fail)
NOTES: I'm stuck at 165. Ugh. I can't get my dip right.
'Amanda'
9-7-5
Muscle Up
Squat Snatch (95)
TIME: 6:10
NOTES: My last time was 8:41. I dominated that. I did my muscle ups in 4/3/2, 3/2/2, 3/1/1. I almost missed my first snatch, and I actually did miss my second snatch. After that I got into a good grove. I would snatch, let the bar drop, get my hands set, then lift it again. Andy had to save my weight a couple of times. It was literally falling off the bar.
Deadlifts
5 EMOM 4 DL (205#)
NOTES: This felt pretty good, considering that it was the end of a long day. My shoulders were pulled back and I tried to set my core. Andy approved.
Cheers to chocolate chips & roommate contracts & willows!
Monday, September 9, 2013
Jackie
8:00am at RNCF
3 Rounds Not for Time:
5 Deficit HSPU
10 Pistols
10 GHD Sit Ups
NOTES: I used the new PVC handles today - the were shorter than the other ones. I hate pistols in the morning. Ouch.
Squat Clean
Work up to heavy squat clean with good form
Multiple sets of:
85
125
155
175
185
NOTES: With Andy's expert help I was able to get up to 185 with good form. I need to focus on pulling my shoulders back and staying in my heels. I also need to make sure my elbows flip quick under the bar and catch the bar high on my shoulders. I was supposed to do clean and jerks, but I forgot to add the whole jerk part...
Back Squat
Find 1RM
1 x 175
1 x 215
1 x 230
1 x 242
NOTES: I'm so relieved that my squat is improving again. I loved that Andy spotted my last rep. Whenever he spots me I have a lot more confidence to stand it up. When I know that he is there to pull me back up and help support the weight, I am willing to try and attempt a lot more weight.
Jackie
1000m Row
50 Thrusters (45# men's bar)
30 Pull Ups
TIME: 7:13
NOTES: This is the forth time I've done Jackie. I don't like Jackie. The last time I did it at RNCF, like a week before Regionals, I went 7:5?. At Regionals I went 7:08. Today was row was almost 10 seconds faster. I did the thrusters UB at Regionals. Today I didn't put the bar down, but I did rest it on my back twice (30/12/8). I did pull ups in 15 butterfly then kipping at 7/6/1? (I don't really remember). All I know is that I dropped more that I did at Regionals. All in all, I was really proud of my time today - considering that I had just done 30+ minutes of heavy squat cleans and then maxed on back squat, I did this alone, and I didn't have the energy/competition of Regionals.
Cheers to Advanced Interviewing!
3 Rounds Not for Time:
5 Deficit HSPU
10 Pistols
10 GHD Sit Ups
NOTES: I used the new PVC handles today - the were shorter than the other ones. I hate pistols in the morning. Ouch.
Squat Clean
Work up to heavy squat clean with good form
Multiple sets of:
85
125
155
175
185
NOTES: With Andy's expert help I was able to get up to 185 with good form. I need to focus on pulling my shoulders back and staying in my heels. I also need to make sure my elbows flip quick under the bar and catch the bar high on my shoulders. I was supposed to do clean and jerks, but I forgot to add the whole jerk part...
Back Squat
Find 1RM
1 x 175
1 x 215
1 x 230
1 x 242
NOTES: I'm so relieved that my squat is improving again. I loved that Andy spotted my last rep. Whenever he spots me I have a lot more confidence to stand it up. When I know that he is there to pull me back up and help support the weight, I am willing to try and attempt a lot more weight.
Jackie
1000m Row
50 Thrusters (45# men's bar)
30 Pull Ups
TIME: 7:13
NOTES: This is the forth time I've done Jackie. I don't like Jackie. The last time I did it at RNCF, like a week before Regionals, I went 7:5?. At Regionals I went 7:08. Today was row was almost 10 seconds faster. I did the thrusters UB at Regionals. Today I didn't put the bar down, but I did rest it on my back twice (30/12/8). I did pull ups in 15 butterfly then kipping at 7/6/1? (I don't really remember). All I know is that I dropped more that I did at Regionals. All in all, I was really proud of my time today - considering that I had just done 30+ minutes of heavy squat cleans and then maxed on back squat, I did this alone, and I didn't have the energy/competition of Regionals.
Cheers to Advanced Interviewing!
Saturday, September 7, 2013
Heavy BSQ & Comp WOD & Partner WOD
9:30 am at RNCF
Warm Up
Back Squat
Find 1RM
3 x 125
1 x 175
1 x 225
1 x 235
1 x 240
NOTES: Thank goodness my squats are finally getting back to a semi-respectable weight. I haven't squatted fist in a long, long time. It felt good to be fresh. I also had an audience of about 15 people watching me. No pressure, right? I actually hit depth and felt pretty strong.
Comp WOD
ROUNDS: ....we forgot to keep track of this. #oops #ourbad
NOTES: If this is actually how the WOD is going to play out, it was the easiest comp WOD I have ever done. I didn't have any change in my speed the entire 18min. It's pretty easy to sprint 5 BJ, 10 hops, 20 DU, and 5 PU. Also, the 105# thrusters were no problem. I'm looking forward to competing with Kayla and Katie!!! We should do really well :)
Partner WOD
10 Muscle Ups (Paige 7, Katie 3)
100 Dead Lifts (125#) (10s)
100 Burpee Bar Hops (10s)
100 Power Cleans (95#) (Paige 6-8, Katie 5)
100 Push Press (65#) (10s)
10 Muscle Ups (Paige 7, Katie 3)
TIME: 21ish
NOTES: Katie and I modified RNCF's partner WOD today. I thought that this was a pretty good mix of movements. It felt good to get in a lot of reps. I did all my power clean sets ubroken. I felt strong with those. The push presses gased me out more than I would have liked. I was happy to see that I could link 3 muscle ups at the end of this workout.
I'm done being Debbie Downer. Only smiles, pink glitter, and heavy back squats for me :)
Cheers to maple smoked bacon!
Warm Up
Back Squat
Find 1RM
3 x 125
1 x 175
1 x 225
1 x 235
1 x 240
NOTES: Thank goodness my squats are finally getting back to a semi-respectable weight. I haven't squatted fist in a long, long time. It felt good to be fresh. I also had an audience of about 15 people watching me. No pressure, right? I actually hit depth and felt pretty strong.
Comp WOD
ROUNDS: ....we forgot to keep track of this. #oops #ourbad
NOTES: If this is actually how the WOD is going to play out, it was the easiest comp WOD I have ever done. I didn't have any change in my speed the entire 18min. It's pretty easy to sprint 5 BJ, 10 hops, 20 DU, and 5 PU. Also, the 105# thrusters were no problem. I'm looking forward to competing with Kayla and Katie!!! We should do really well :)
Partner WOD
10 Muscle Ups (Paige 7, Katie 3)
100 Dead Lifts (125#) (10s)
100 Burpee Bar Hops (10s)
100 Power Cleans (95#) (Paige 6-8, Katie 5)
100 Push Press (65#) (10s)
10 Muscle Ups (Paige 7, Katie 3)
TIME: 21ish
NOTES: Katie and I modified RNCF's partner WOD today. I thought that this was a pretty good mix of movements. It felt good to get in a lot of reps. I did all my power clean sets ubroken. I felt strong with those. The push presses gased me out more than I would have liked. I was happy to see that I could link 3 muscle ups at the end of this workout.
I'm done being Debbie Downer. Only smiles, pink glitter, and heavy back squats for me :)
Cheers to maple smoked bacon!
Friday, September 6, 2013
#drama
8:30am at River North CrossFit
3 Continuous Rounds
30 seconds Row/30 seconds off
30 seconds HH Power Snatch/30 seconds off
30 seconds Free standing shoulder touches/30 seconds off
NOTES: I liked this warmup. It was quick and it kept me moving. I was able to get 40+ UB free standing shoulder touches each round. I love those things. My row is getting a little better with Andy's guidance. The cue that finally worked for me was "use your hips like a stripper dead lift". I guess that clicked.
Snatch
NOTES: It was awesome to practice with Andy and Terry. Terry was brave enough to sacrifice his body for the sake of my snatch: He stood directly in front of me and told me to snatch. That quickly solved my 'jumping forward' problem. I also loved that Andy used "Coach's Eye" on me today. It helped a lot of be able to see myself move in slow motion. I thought this was a productive day.
OH Squat
Find 1RM
1 x 125
1 x 155
1 x 175 (fail, fail, fail)
NOTES: I wasn't even able to back jerk the bar today. It was awful. I didn't even get to attempt the squat. I was totallly distracted by about a million things. I got so frustrated that I literally threw the clip into the wall. #roidrage #notmyfinest Disclaimer: I don't actually take steriods - so don't freak out.
Back Squat
1 x 175
1 x 215
1 x 235 (ehhh, this wasn't really low enough, but I still stood it up...)
3 x 175 (work on depth)
1 x 235 (fail)
NOTES: I have a problem hitting depth when the weight gets heavy. When I get to the bottom, I lose the tension in my legs, lose the tightness in my core, and collapse my shoulders. Once I do all these awful things, it's pretty much impossible to stand up 235#.
Push Press
Find 1RM
1 x 125
1 x 145
1 x 160
1 x 165 (fail)
NOTES: I was trying to work on perfecting my dip. It felt pretty good until I got to 165#. If you couldn't tell, I was super distracted today and lost focus when the weights got heavy. That's just not acceptable. Ever.
WOD
3 Rounds:
5 OHS (105#)
12 T2B
2 Rounds:
5 Power Clean and Jerks (135#)
12 C2B Pull Ups
1 Round:
5 Front Squats (165#)
12 MU
TIME: 12:05
NOTES: I really liked this WOD. I thought it was a good combination of a ton of heavy-ish skills. I got to the MU at about 9:00. The MU were NOT a good time. I went 3-2-1s. For whatever reason, I did not adjust the rings to an appropriate height. I literally had to jump about 12" off the ground in order to catch the rings. This was hard at the end of the WOD. Andy told me to squat clean the first front squat and I almost died (or at least it felt like it). I don't think I've ever done that heavy of a squat clean in a workout? But that could totally be a lie. I muscled my way through all of the front squats UB because there was NO WAY that I was going to squat clean that bar again.
Bike
5 x 1min on/1min off
NOTES: This was just about as enjoyable as it was the other night. Quads. Quads. Quads.
If you can't tell by my snarky tone, I had a less than wonderful day.
I don't like when everyone doesn't like me :( That's about all I want to say on this matter...
Cheers to evening stroll!
3 Continuous Rounds
30 seconds Row/30 seconds off
30 seconds HH Power Snatch/30 seconds off
30 seconds Free standing shoulder touches/30 seconds off
NOTES: I liked this warmup. It was quick and it kept me moving. I was able to get 40+ UB free standing shoulder touches each round. I love those things. My row is getting a little better with Andy's guidance. The cue that finally worked for me was "use your hips like a stripper dead lift". I guess that clicked.
Snatch
NOTES: It was awesome to practice with Andy and Terry. Terry was brave enough to sacrifice his body for the sake of my snatch: He stood directly in front of me and told me to snatch. That quickly solved my 'jumping forward' problem. I also loved that Andy used "Coach's Eye" on me today. It helped a lot of be able to see myself move in slow motion. I thought this was a productive day.
OH Squat
Find 1RM
1 x 125
1 x 155
1 x 175 (fail, fail, fail)
NOTES: I wasn't even able to back jerk the bar today. It was awful. I didn't even get to attempt the squat. I was totallly distracted by about a million things. I got so frustrated that I literally threw the clip into the wall. #roidrage #notmyfinest Disclaimer: I don't actually take steriods - so don't freak out.
Back Squat
1 x 175
1 x 215
1 x 235 (ehhh, this wasn't really low enough, but I still stood it up...)
3 x 175 (work on depth)
1 x 235 (fail)
NOTES: I have a problem hitting depth when the weight gets heavy. When I get to the bottom, I lose the tension in my legs, lose the tightness in my core, and collapse my shoulders. Once I do all these awful things, it's pretty much impossible to stand up 235#.
Push Press
Find 1RM
1 x 125
1 x 145
1 x 160
1 x 165 (fail)
NOTES: I was trying to work on perfecting my dip. It felt pretty good until I got to 165#. If you couldn't tell, I was super distracted today and lost focus when the weights got heavy. That's just not acceptable. Ever.
WOD
3 Rounds:
5 OHS (105#)
12 T2B
2 Rounds:
5 Power Clean and Jerks (135#)
12 C2B Pull Ups
1 Round:
5 Front Squats (165#)
12 MU
TIME: 12:05
NOTES: I really liked this WOD. I thought it was a good combination of a ton of heavy-ish skills. I got to the MU at about 9:00. The MU were NOT a good time. I went 3-2-1s. For whatever reason, I did not adjust the rings to an appropriate height. I literally had to jump about 12" off the ground in order to catch the rings. This was hard at the end of the WOD. Andy told me to squat clean the first front squat and I almost died (or at least it felt like it). I don't think I've ever done that heavy of a squat clean in a workout? But that could totally be a lie. I muscled my way through all of the front squats UB because there was NO WAY that I was going to squat clean that bar again.
Bike
5 x 1min on/1min off
NOTES: This was just about as enjoyable as it was the other night. Quads. Quads. Quads.
If you can't tell by my snarky tone, I had a less than wonderful day.
I don't like when everyone doesn't like me :( That's about all I want to say on this matter...
Cheers to evening stroll!
Wednesday, September 4, 2013
Squat Clean Complex
7:30pm @ RNCF
Warm Up
Forward Med Ball throw (20# ball)
10 T2B
10 DL (165#)
NOTES: The med ball throws are in the comp - they are really weird. The deads felt great. I tried the mixed grip for the first time.
Floor Press
5 x 55
5 x 95
10 x 105
NOTES: I have never done these before. They were really easy. It's in the comp. I could probably rep out like 20 reps. I just have to remember to keep my shoulder blades tight and keep aware of my wrists. I got the bar up with a hip 'pop' and dropped it over the back of my head.
Back Squat
4 x 125
1 x 175
1 x 215
1 x 230
NOTES: I'm glad I finally got 230#. Finally. I still had a struggle on the way up. My right hip tightened up a little bit. I need to get this weight back up ASAP!!! Squat Clean Complex 6 Rounds of these UB 12 movements: High hang squat clean (HHSC) + Hang squat clean (HSC) + Squat Clean (SC) + push press + HHSC + HSC + SC + push jerk + HHSC + HSC + SC + split jerk Set 1: 75 Set 2: 95 Set 3: 115 Set 4: 120 Set 5: 125 Set 6: 130 NOTES: I thought that this was one of the best complexes that I've done. 75 and 95 were really easy, and then 115# got pretty heavy. It was really hard to breath during this complex. I was really glad that Andy was there to watch me. I need to remember to keep my elbows up and to shrug my shoulders back on my cleans. I tried to not jump forward as much. These rocked my legs and left me pretty tired. 2min rest... 5 Rounds 10 Shoulder to OH (95#) 200m Run 10 T2B TIMES: 10:16 NOTES: I literally thought that I was going to throw up on this WOD. It was rough only having 2 minutes to transition to the WOD. The S2OH was pretty easy. I did them all UB. The run was rough. I did the first 2 sets of T2B UB, sets 3 and 4 at 6/4, and then the last set UB (because Andy and Alex told me I had to). I love when those two coach! Reverse Fly in GHD 3 x 10 with 5# NOTES: These made my back tighten up. Bike 1min ON/1min OFF for 10 minutes
NOTES: By the time I got to the airdyne, I was smoked. But, I'm glad I stuck it out and finished these up. I haven't felt my legs get that heavy in a long time. It was a good mental game.
Cheers to rides home!
Warm Up
Forward Med Ball throw (20# ball)
10 T2B
10 DL (165#)
NOTES: The med ball throws are in the comp - they are really weird. The deads felt great. I tried the mixed grip for the first time.
Floor Press
5 x 55
5 x 95
10 x 105
NOTES: I have never done these before. They were really easy. It's in the comp. I could probably rep out like 20 reps. I just have to remember to keep my shoulder blades tight and keep aware of my wrists. I got the bar up with a hip 'pop' and dropped it over the back of my head.
Back Squat
4 x 125
1 x 175
1 x 215
1 x 230
NOTES: I'm glad I finally got 230#. Finally. I still had a struggle on the way up. My right hip tightened up a little bit. I need to get this weight back up ASAP!!! Squat Clean Complex 6 Rounds of these UB 12 movements: High hang squat clean (HHSC) + Hang squat clean (HSC) + Squat Clean (SC) + push press + HHSC + HSC + SC + push jerk + HHSC + HSC + SC + split jerk Set 1: 75 Set 2: 95 Set 3: 115 Set 4: 120 Set 5: 125 Set 6: 130 NOTES: I thought that this was one of the best complexes that I've done. 75 and 95 were really easy, and then 115# got pretty heavy. It was really hard to breath during this complex. I was really glad that Andy was there to watch me. I need to remember to keep my elbows up and to shrug my shoulders back on my cleans. I tried to not jump forward as much. These rocked my legs and left me pretty tired. 2min rest... 5 Rounds 10 Shoulder to OH (95#) 200m Run 10 T2B TIMES: 10:16 NOTES: I literally thought that I was going to throw up on this WOD. It was rough only having 2 minutes to transition to the WOD. The S2OH was pretty easy. I did them all UB. The run was rough. I did the first 2 sets of T2B UB, sets 3 and 4 at 6/4, and then the last set UB (because Andy and Alex told me I had to). I love when those two coach! Reverse Fly in GHD 3 x 10 with 5# NOTES: These made my back tighten up. Bike 1min ON/1min OFF for 10 minutes
NOTES: By the time I got to the airdyne, I was smoked. But, I'm glad I stuck it out and finished these up. I haven't felt my legs get that heavy in a long time. It was a good mental game.
Cheers to rides home!
Monday, September 2, 2013
And on the 6th day...
8:30am @ RNCF
3 Rounds of Complex Not for Time
5 Snatch grip push press (55#)
5 OH squats
5 BB jump squat
5 Snatch balance
NOTES: I like this warm up. It's short and sweet. I didn't realize that I was doing shoulder presses (instead of push presses) until Andy pointed it out.
Snatch
NOTES: Andy worked with me again today. I think there were a handful of more 'good' reps, which is promising. I think I stayed mostly at 85# for most of this session. I just need to lean back! Ahhhhh it's so frustrating.
Front Squat
Find 1RM in 4 sets
1 x 125
1 x 165
1 x 195
1 x 215 (fail)
NOTES: So, my legs were cashed once I got to this movement. I've had a lot of volume and a lot of heavy reps the past six days. I was really happy that I got 195. My current PR is 210. I lost my tension in 215 because I didn't stay tight at the bottom. Right before I was about to attempt 215#, Andy threw 25#s on each side of my bar and just had me stand up with the weight on my back. It made 215 feel really light and it made my legs feel really quick. If I was better rested I know I could've gotten that rep. I just couldn't get it today. Such is life.
'Christine'
3 Rounds
500m Row
12 DL at Body weight (135#)
21 Box Jumps (20")
TIME: 11:09
NOTES: My legs have not felt that much pain since - I don't remember when. Like I said before, this was my 6th day in a row at the gym. When I looked at the workout I assumed that I would bound off all the box jumps. Nope. I couldn't even do that on the FIRST rep. That has never happened to me before. It was really surprising and actually really embarassing. I was happy that I did all my DLs UB. The deadly combination of rowing and box jumps really did me in.
Side Note: I've performed over 260+ box jumps since Friday.
I would love to repeat this workout when I'm a little more fresh. My legs were seriously inoperable on the row, and my box jumps were a joke. If Andy wasn't standing there watching me, my row would have probably dipped down into like 2:30 pace. NOT acceptable.
I would say that I've earned my rest day tomorrow. Sorry River North CrossFit: It's not you, it's me. I'm tired. We won't be able to hang out tomorrow.
Until Wednesday.
Cheers to leftovers!
3 Rounds of Complex Not for Time
5 Snatch grip push press (55#)
5 OH squats
5 BB jump squat
5 Snatch balance
NOTES: I like this warm up. It's short and sweet. I didn't realize that I was doing shoulder presses (instead of push presses) until Andy pointed it out.
Snatch
NOTES: Andy worked with me again today. I think there were a handful of more 'good' reps, which is promising. I think I stayed mostly at 85# for most of this session. I just need to lean back! Ahhhhh it's so frustrating.
Front Squat
Find 1RM in 4 sets
1 x 125
1 x 165
1 x 195
1 x 215 (fail)
NOTES: So, my legs were cashed once I got to this movement. I've had a lot of volume and a lot of heavy reps the past six days. I was really happy that I got 195. My current PR is 210. I lost my tension in 215 because I didn't stay tight at the bottom. Right before I was about to attempt 215#, Andy threw 25#s on each side of my bar and just had me stand up with the weight on my back. It made 215 feel really light and it made my legs feel really quick. If I was better rested I know I could've gotten that rep. I just couldn't get it today. Such is life.
'Christine'
3 Rounds
500m Row
12 DL at Body weight (135#)
21 Box Jumps (20")
TIME: 11:09
NOTES: My legs have not felt that much pain since - I don't remember when. Like I said before, this was my 6th day in a row at the gym. When I looked at the workout I assumed that I would bound off all the box jumps. Nope. I couldn't even do that on the FIRST rep. That has never happened to me before. It was really surprising and actually really embarassing. I was happy that I did all my DLs UB. The deadly combination of rowing and box jumps really did me in.
Side Note: I've performed over 260+ box jumps since Friday.
I would love to repeat this workout when I'm a little more fresh. My legs were seriously inoperable on the row, and my box jumps were a joke. If Andy wasn't standing there watching me, my row would have probably dipped down into like 2:30 pace. NOT acceptable.
I would say that I've earned my rest day tomorrow. Sorry River North CrossFit: It's not you, it's me. I'm tired. We won't be able to hang out tomorrow.
Until Wednesday.
Cheers to leftovers!
Sunday, September 1, 2013
Team Comp Trial Run
10:30 am @ RNCF
WOD #1
100 HSPU
800m Row (Paige)/2K Bike (Kayla)/Max Burpees (Katie)
100 Wall Balls (10')
800m Row (Kayla)/2K Bike (Katie)/Max Burpees (Paige)
100 Toes to Bar
800m Row (Katie)/2K Bike (Paige)/Max Burpees (Kayla)
TIME: 22:01
NOTES: We wanted to test out the first workout for the 8th Day comp that's coming up in a couple weeks. We were able to bang this out pretty easily. The only part that's hard is the bike, but Katie showed us how to 'run' on the bike, which makes it significantly easier. I was doing sets of 15-10 HSPU, 20 WBs, and 6-10 T2B.
Then Katie and I headed to Bull & Bear for bottomless mimosas and delicious sweet potato fries.
Cheers to Lorien!
WOD #1
100 HSPU
800m Row (Paige)/2K Bike (Kayla)/Max Burpees (Katie)
100 Wall Balls (10')
800m Row (Kayla)/2K Bike (Katie)/Max Burpees (Paige)
100 Toes to Bar
800m Row (Katie)/2K Bike (Paige)/Max Burpees (Kayla)
TIME: 22:01
NOTES: We wanted to test out the first workout for the 8th Day comp that's coming up in a couple weeks. We were able to bang this out pretty easily. The only part that's hard is the bike, but Katie showed us how to 'run' on the bike, which makes it significantly easier. I was doing sets of 15-10 HSPU, 20 WBs, and 6-10 T2B.
Then Katie and I headed to Bull & Bear for bottomless mimosas and delicious sweet potato fries.
Perfection :)
Cheers to Lorien!
Partner WOD & Brunch
Saturday, August 31, 2013
Warm Up
Snatch
20+ Minutes of Snatch work with Andy
5 x 65
3 x 85
1 x 105
1 x 115
1 x 125
A million reps at 85#
NOTES: My first rep was followed by an aggressive "NO" from Andy. I was super pissed that nothing we did yesterday seemed to sink in. But, it got better and I was able to get in some amazing reps. Believe it or not, I was actually able to draw excitement from the unexcitable Mr. Houin. I was happy to get in a couple quality reps.
Squat Cleans
1 x 125
1 x 145
1 x 160
1 x 175
A million reps at 145#
NOTES: I need to remember to pull back before I drop for the squat. I need to set my back and pull my shoulder blades together.
Partner WOD with Doug!
'Cindy'
20 Rounds (each partner does 10 rounds)
5 Pull Ups
10 Push Ups
15 Air Squats
'Kelly'
5 Rounds (must run together, each partner does 15 of each movement)
400m Run
30 Box Jumps (24")
30 Wall Balls (20#)
TIME: 34:44
NOTES: Doug is back in Chicago! Cindy was really easy. I did all my pull ups butterfly! And I actually have respectable HR push ups. Kelly was fine. Doug and I could have run a little faster. I did the men's Rx and I felt really great on the box jumps. I think this was the first time that I've thrown a 20# ball. It was heavy.
Then, we celebrated with Brunch at Brunch!
Cheers to Cindy Lou Who!
Warm Up
Snatch
20+ Minutes of Snatch work with Andy
5 x 65
3 x 85
1 x 105
1 x 115
1 x 125
A million reps at 85#
NOTES: My first rep was followed by an aggressive "NO" from Andy. I was super pissed that nothing we did yesterday seemed to sink in. But, it got better and I was able to get in some amazing reps. Believe it or not, I was actually able to draw excitement from the unexcitable Mr. Houin. I was happy to get in a couple quality reps.
Squat Cleans
1 x 125
1 x 145
1 x 160
1 x 175
A million reps at 145#
NOTES: I need to remember to pull back before I drop for the squat. I need to set my back and pull my shoulder blades together.
Partner WOD with Doug!
'Cindy'
20 Rounds (each partner does 10 rounds)
5 Pull Ups
10 Push Ups
15 Air Squats
'Kelly'
5 Rounds (must run together, each partner does 15 of each movement)
400m Run
30 Box Jumps (24")
30 Wall Balls (20#)
TIME: 34:44
NOTES: Doug is back in Chicago! Cindy was really easy. I did all my pull ups butterfly! And I actually have respectable HR push ups. Kelly was fine. Doug and I could have run a little faster. I did the men's Rx and I felt really great on the box jumps. I think this was the first time that I've thrown a 20# ball. It was heavy.
Then, we celebrated with Brunch at Brunch!
Cheers to Cindy Lou Who!
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