4pm @ RNCF (w/ Laurie!)
Box Jump/Rope Climbs Not For Time
21 BJ (24")
2 Rope Climbs
15 BJ (24")
2 Rope Climbs
9 BJ (24")
2 Rope Climbs
NOTES: Laurie is in town for Regionals so we got to workout together! She is literally the fastest rope climb learner ever. I showed her how to do it once, then she did six effortless climbs. Beast. These box jumps felt great. All easily unbroken. The rope climbs actually felt really quick, too. I'm so much more comfortable descending the rope.
Dead Lift
5 x125
3 x 175
5 x 205
5 x 205
5 x 205
3 x 205
NOTES: I'm feeling way more confident in this lift. I just need to remember core tight and shoulder back!! That is my mantra for Event 5.
Shoulder to OH
30 StoOH (axle at 100#)
TIME: 1:30ish
NOTES: I did three sets of 10, which felt great. I think I can link a lot more of these together during the WOD. At least now I know I can do it.
Can you believe that we register TOMORROW!?! So. Crazy. So. Close. So. Pumped.
Cheers to sunburn!
Wednesday, May 29, 2013
Tuesday, May 28, 2013
Deload Week
3pm @ RNCF
3 x Regional Skill Work
10 Kipping HSPU
10 Chest to Bar PU
10 KB Snatches (50)
10 Alternating Pistols
NOTES: I spent about 18ish minutes on this. All these movements felt really fresh and quick, even though my legs felt a little heavy from the last couple days. I can definitely power through the KB snatches a lot faster during WOD #4.
OH Squats
Take 15 minutes to warm up to starting weight
3 x 65 (Snatch into 3 slow OH Squats)
3 x 85 (Snatch into 3 slow OH Squats)
3 x 105 (Snatch into 1 OH Squat)
3 x 125
2 x 145
2 x 160
Rest 10 minutes
3 x 155
NOTES: I feel a lot more confident in these lifts. I remembered to wear my belt, which helped a lot. I just did to go in with a calm mindset and just rip out those reps like I know I can.
Squat Cleans
4 x UB Squat Cleans (135) EMOM for 3 minutes
NOTES: These squat cleans felt so quick and light! I think I should be able to get at least the first round, and maybe even the second round UB at Regionals. I just need to hang on, catch high, and power through.
Rest 15 minutes
1000m Row @ Jackie pace
TIME: 4:12
NOTES: This row felt really good. I like the idea of going out with a relatively hard first 500m, and then slowing down the second 500m pace by a couple seconds. I think that's a little trick that makes my mind feel like it's getting a little bit of rest before the thrusters.
Cheers to smooth jazz Pandora!
3 x Regional Skill Work
10 Kipping HSPU
10 Chest to Bar PU
10 KB Snatches (50)
10 Alternating Pistols
NOTES: I spent about 18ish minutes on this. All these movements felt really fresh and quick, even though my legs felt a little heavy from the last couple days. I can definitely power through the KB snatches a lot faster during WOD #4.
OH Squats
Take 15 minutes to warm up to starting weight
3 x 65 (Snatch into 3 slow OH Squats)
3 x 85 (Snatch into 3 slow OH Squats)
3 x 105 (Snatch into 1 OH Squat)
3 x 125
2 x 145
2 x 160
Rest 10 minutes
3 x 155
NOTES: I feel a lot more confident in these lifts. I remembered to wear my belt, which helped a lot. I just did to go in with a calm mindset and just rip out those reps like I know I can.
Squat Cleans
4 x UB Squat Cleans (135) EMOM for 3 minutes
NOTES: These squat cleans felt so quick and light! I think I should be able to get at least the first round, and maybe even the second round UB at Regionals. I just need to hang on, catch high, and power through.
Rest 15 minutes
1000m Row @ Jackie pace
TIME: 4:12
NOTES: This row felt really good. I like the idea of going out with a relatively hard first 500m, and then slowing down the second 500m pace by a couple seconds. I think that's a little trick that makes my mind feel like it's getting a little bit of rest before the thrusters.
Three. More. Days.
Cheers to smooth jazz Pandora!
Monday, May 27, 2013
Pseudo Regionals Day 3
Event #6 Shoulder Blaster (11am @ RNCF)
100 DU
50 HSPU
40 Toes to Bar
30 Shoulder to OH (100# w/ axle)
90ft walking lunge w/ axle
TIME: 12:14
NOTES: I finished this workout exactly 1min faster than the first time I did it.
DU - :58 - - :53
HSPU - 4:04 - - 3:24 (40 seconds)
T2B - 6:15 - - 5:39 (36 seconds)
StoOH - 10:34 - - 9:41 (53 seconds)
Lunge - 13:14 - - 12:14 (1 min)
Splits:
:53
2:31
2:15
4:02
2:33
The lunges suck. It's by far the worst part. I can probably drop time on my toes to bar and on the shoulder to OH.
Event #7 Rope/Squat Cleans (2pm @ RNCF)
4 Rounds
2 x 15' Rope Climb
100ft run
4 x 135# Squat Cleans
100ft run
TIME: 5:41
NOTES: This workout was so much faster because I actually linked a lot of my squat cleans together. I did 3/1 the first three rounds and then 2/1/1 for the last round. I also rested a lot less on my rope climbs. This actually felt really great. I didn't fatigue too bad on the rope climbs till the last one.
I am beyond excited for Regionals! I dropped time or increased reps in EVERY workout. Hopefully this trend continues into next weekend.
The even better part is, there are definitly places in each workout that I can (and will) improve on.
It's so crazy how Regionals starts in FOUR days. Wow. That is so close.
But, for the first time in a long, long time in my competition career, I am totally confident in my training and my coach. Andy has done so much for me these past months. He is amazing. I think we make a great team. It makes competition a lot easier and a lot more enjoyable when you can trust your programming and the people behind it.
Let the games begin!
Cheers to The Gap!
100 DU
50 HSPU
40 Toes to Bar
30 Shoulder to OH (100# w/ axle)
90ft walking lunge w/ axle
TIME: 12:14
NOTES: I finished this workout exactly 1min faster than the first time I did it.
DU - :58 - - :53
HSPU - 4:04 - - 3:24 (40 seconds)
T2B - 6:15 - - 5:39 (36 seconds)
StoOH - 10:34 - - 9:41 (53 seconds)
Lunge - 13:14 - - 12:14 (1 min)
Splits:
:53
2:31
2:15
4:02
2:33
The lunges suck. It's by far the worst part. I can probably drop time on my toes to bar and on the shoulder to OH.
Event #7 Rope/Squat Cleans (2pm @ RNCF)
4 Rounds
2 x 15' Rope Climb
100ft run
4 x 135# Squat Cleans
100ft run
TIME: 5:41
NOTES: This workout was so much faster because I actually linked a lot of my squat cleans together. I did 3/1 the first three rounds and then 2/1/1 for the last round. I also rested a lot less on my rope climbs. This actually felt really great. I didn't fatigue too bad on the rope climbs till the last one.
I am beyond excited for Regionals! I dropped time or increased reps in EVERY workout. Hopefully this trend continues into next weekend.
The even better part is, there are definitly places in each workout that I can (and will) improve on.
It's so crazy how Regionals starts in FOUR days. Wow. That is so close.
But, for the first time in a long, long time in my competition career, I am totally confident in my training and my coach. Andy has done so much for me these past months. He is amazing. I think we make a great team. It makes competition a lot easier and a lot more enjoyable when you can trust your programming and the people behind it.
Let the games begin!
Cheers to The Gap!
Saturday, May 25, 2013
Pseudo Regionals Day 2
Event #4 '100s' (11:00am @ RNCF)
100 WB (14 @ 10ft)
100 Chest to Bar Pull Ups
100 Pistols
100 Single Arm DB Snatch (50)
[25 min time cap]
TIME: 26:05
NOTES:
This workout sucks. It's hard and it's long. I went faster on everything, but put C2B were almost 40 seconds slower. They just felt so much worse this time. I had to do a ton of singles at the end (22 singles). I kept my pistols consistent and ripped the snatches out pretty quick.
Event #5 DL/BJ (2:00pm @ RNCF)
21-15-9
DL (205)
Box Jumps (24")
TIME: 6:10
NOTES: I am literally so happy with this perofmrnace. Just a couple weeks ago I did not even finish the 15 box jumps in the time cap. WOW. I actually felt strong dead lifting today, which never happens. My box jumps felt great.
Good day. My legs/back are smoked.
Cheers to deep dish pizza!
100 WB (14 @ 10ft)
100 Chest to Bar Pull Ups
100 Pistols
100 Single Arm DB Snatch (50)
[25 min time cap]
TIME: 26:05
NOTES:
WB
|
C2B
|
Pistols
|
Snatch
|
|
10
|
21:45
|
|||
20
|
15:46
|
22:53
|
||
30
|
24:06
|
|||
40
|
17:05
|
+ 7
|
||
50
|
1:43
|
8:39
|
||
60
|
18:21
|
|||
70
|
||||
80
|
19:40
|
|||
90
|
||||
100
|
4:15
|
14:08
|
20:49
|
|
(4:15)
|
(9:53)
|
(6:41)
|
This workout sucks. It's hard and it's long. I went faster on everything, but put C2B were almost 40 seconds slower. They just felt so much worse this time. I had to do a ton of singles at the end (22 singles). I kept my pistols consistent and ripped the snatches out pretty quick.
Event #5 DL/BJ (2:00pm @ RNCF)
21-15-9
DL (205)
Box Jumps (24")
TIME: 6:10
NOTES: I am literally so happy with this perofmrnace. Just a couple weeks ago I did not even finish the 15 box jumps in the time cap. WOW. I actually felt strong dead lifting today, which never happens. My box jumps felt great.
Good day. My legs/back are smoked.
Cheers to deep dish pizza!
Friday, May 24, 2013
Pseudo Regionals Day 1
Event #1: 'Jackie' (9:00am @ RNCF)
1000m Row
50 Thrusters (45)
30 Pull Ups
TIME: 7:44
NOTES: This was a 12 second drop from like 10 days ago. Sweet. My goal was to get under 7:45. I finished my 1000m in 4:13 and got off the rower at 4:15.
I finished 30 thrusters at 5:25, got back up at 5:32, then did the last 20 UB. (40 @ 5:51, 50@ 6:14).
I was on the PU bar @ 6:29 and finsihed at 7:44. Here is the break down of the PU (7@ 6:43, 12 @ 6:53, 16 @ 7:04, 20 @ 7:15, 24 @ 7:27, 27 @ 7:37, 30 @ 7:44.
Overall, I was happy with my performance. I would have liked to do better on the PUs. My butterfly PUs were off, but I was able to recover pretty well. Next time I'm going to try and get a big chunk of BF in and then stay on the bar as long as possible with kipping.
Event #2: OH Squat (1:00pm @ RNCF)
3RM OH Squat
155:
Attempt 1: 1st rep not low enough, dropped bar after 2 legit reps
Attempt 2: Feel over on 1st rep
Attempt 3: Couldn't stand up 3rd rep
Attempt 4: 3 reps. THANK GOD!!!!!
SCORE: 155.3
NOTES: I had about 1:30 left after I finished the 4th attempt. I was so pissed and exhausted from being stressed out about this lift that I just decided to take the extra rest and calm down.
I don't want to make any excuses, but I forgot to use my belt on these lifts. I think that did make a big difference.
I learned a valuable lesson. STAY CALM. Even if I miss in Regionals, I've proved to myself that I can still get three good reps after a handful of misses.
Rest 2 Minutues/Transition to Rings
Event #3: Burpee Muscle-Ups
5 - (:58)
10 - (1:24)
15 - (1:21)
20 - (1:25)
25 - (1:16)
26
27 - no rep
SCORE: 7:04
NOTES: These MUs felt great. I kept a pretty consistent pace the whole time. I blew threw the first 6 like a crazy person, and then Andy had to yell at me to take a break. I had enough time to get the 27th rep and maybe even do another one. My triceps were just really fatigued by the end. Overall, I'm happy with this performance.
Cheers to Protein Bar!
1000m Row
50 Thrusters (45)
30 Pull Ups
TIME: 7:44
NOTES: This was a 12 second drop from like 10 days ago. Sweet. My goal was to get under 7:45. I finished my 1000m in 4:13 and got off the rower at 4:15.
I finished 30 thrusters at 5:25, got back up at 5:32, then did the last 20 UB. (40 @ 5:51, 50@ 6:14).
I was on the PU bar @ 6:29 and finsihed at 7:44. Here is the break down of the PU (7@ 6:43, 12 @ 6:53, 16 @ 7:04, 20 @ 7:15, 24 @ 7:27, 27 @ 7:37, 30 @ 7:44.
Overall, I was happy with my performance. I would have liked to do better on the PUs. My butterfly PUs were off, but I was able to recover pretty well. Next time I'm going to try and get a big chunk of BF in and then stay on the bar as long as possible with kipping.
Event #2: OH Squat (1:00pm @ RNCF)
3RM OH Squat
155:
Attempt 1: 1st rep not low enough, dropped bar after 2 legit reps
Attempt 2: Feel over on 1st rep
Attempt 3: Couldn't stand up 3rd rep
Attempt 4: 3 reps. THANK GOD!!!!!
SCORE: 155.3
NOTES: I had about 1:30 left after I finished the 4th attempt. I was so pissed and exhausted from being stressed out about this lift that I just decided to take the extra rest and calm down.
I don't want to make any excuses, but I forgot to use my belt on these lifts. I think that did make a big difference.
I learned a valuable lesson. STAY CALM. Even if I miss in Regionals, I've proved to myself that I can still get three good reps after a handful of misses.
Rest 2 Minutues/Transition to Rings
Event #3: Burpee Muscle-Ups
5 - (:58)
10 - (1:24)
15 - (1:21)
20 - (1:25)
25 - (1:16)
26
27 - no rep
SCORE: 7:04
NOTES: These MUs felt great. I kept a pretty consistent pace the whole time. I blew threw the first 6 like a crazy person, and then Andy had to yell at me to take a break. I had enough time to get the 27th rep and maybe even do another one. My triceps were just really fatigued by the end. Overall, I'm happy with this performance.
Cheers to Protein Bar!
Thursday, May 23, 2013
Sweat Until My...
9:30 @ Corepower Yoga
I severely underestimated the amount of sweat that would pour from my body when I did hot yoga this morning with Katie.
Although she tried to warn me, I didn't quite understand how much your body rejects working out in 100+ degrees.
I don't want to get too graphic, but when you can ring your shorts out after a workout, it means you got really really sweaty.
As much as I was shocked by the amount of sweat spilling from my legs, arms, chest, face, and every where in between, it actually felt really amazing. I don't remember the last time I felt this flexible and limber. I've admittedly lost a great deal of flexibility since starting CrossFit. Because I was super-unnaturally flexible before, my loss of flexibility isn't something that concerns me too much. I've still maintained well above-average mobility ranges, BUT I need to remember to keep working on this.
My shoulders have started to lose a lot of flexibility (because of my huge guns, obvi).
Cheers to blueberry muffins!
I severely underestimated the amount of sweat that would pour from my body when I did hot yoga this morning with Katie.
Although she tried to warn me, I didn't quite understand how much your body rejects working out in 100+ degrees.
I don't want to get too graphic, but when you can ring your shorts out after a workout, it means you got really really sweaty.
As much as I was shocked by the amount of sweat spilling from my legs, arms, chest, face, and every where in between, it actually felt really amazing. I don't remember the last time I felt this flexible and limber. I've admittedly lost a great deal of flexibility since starting CrossFit. Because I was super-unnaturally flexible before, my loss of flexibility isn't something that concerns me too much. I've still maintained well above-average mobility ranges, BUT I need to remember to keep working on this.
My shoulders have started to lose a lot of flexibility (because of my huge guns, obvi).
Cheers to blueberry muffins!
Wednesday, May 22, 2013
Dead Lift Redemption
5:00pm @ RNCF
1000m Row
Must be under 4:15
TIME: 4:12.5 (2:02.5/2:10.1)
NOTES: This row felt really good. I slowed the last 500m down on purpose to keep on pace.
3 x Skill Work
10 HSPU
10 BF Pull Ups
10 Russian KB Swings (53, 62, 62)
NOTES: These all felt pretty good. I hadn't done BF PUs in a while.
Snatch
2 x 75
2 x 95
2 x 115
1 x 125
1 x 135
1 x 147 (fail x 3)
NOTES: I was pissed that I couldn't get the 147. It just wasn't my day to PR. I was also trying to snatch in the middle of a super crowded class, which didn't help.
Back Squat
(work up to 80%)
1 x 125
1 x 185
1 x 205
1 x 215
NOTES: My legs were tired and these squats were harder than I would have liked them to be.
Event 5 Remix:
12-9-6
Dead Lift (205)
Box Jumps (24")
TIME: 3:34
NOTES: I literally felt like a different person doing this WOD. I did a million times better than I did the first time I tried this WOD. I was able to do sets of 5-3! And, I linked all my box jumps together. This made me feel a lot better about this workout. Thank goodness.
16 Minutes
Even Minute - 3 x OH Squat (130)
Odd Minute - 3 Burpee Muscle Ups
NOTES: This was super hard, but it makes me feel a lot more confident in my OH squats and my MUs. I had to clean it from the floor each round, so I got really comfortable doing this. I was also able to get in all 3 MUs under 35sec each round.
Should Mobility/Stabilization
Cheers to The Blue Book!
1000m Row
Must be under 4:15
TIME: 4:12.5 (2:02.5/2:10.1)
NOTES: This row felt really good. I slowed the last 500m down on purpose to keep on pace.
3 x Skill Work
10 HSPU
10 BF Pull Ups
10 Russian KB Swings (53, 62, 62)
NOTES: These all felt pretty good. I hadn't done BF PUs in a while.
Snatch
2 x 75
2 x 95
2 x 115
1 x 125
1 x 135
1 x 147 (fail x 3)
NOTES: I was pissed that I couldn't get the 147. It just wasn't my day to PR. I was also trying to snatch in the middle of a super crowded class, which didn't help.
Back Squat
(work up to 80%)
1 x 125
1 x 185
1 x 205
1 x 215
NOTES: My legs were tired and these squats were harder than I would have liked them to be.
Event 5 Remix:
12-9-6
Dead Lift (205)
Box Jumps (24")
TIME: 3:34
NOTES: I literally felt like a different person doing this WOD. I did a million times better than I did the first time I tried this WOD. I was able to do sets of 5-3! And, I linked all my box jumps together. This made me feel a lot better about this workout. Thank goodness.
16 Minutes
Even Minute - 3 x OH Squat (130)
Odd Minute - 3 Burpee Muscle Ups
NOTES: This was super hard, but it makes me feel a lot more confident in my OH squats and my MUs. I had to clean it from the floor each round, so I got really comfortable doing this. I was also able to get in all 3 MUs under 35sec each round.
Should Mobility/Stabilization
Cheers to The Blue Book!
Tuesday, May 21, 2013
Event 4 Remix
3:00 @ RNCF
1000m Row
(under 4:20)
TIME: 4:13.4
NOTES: I felt like I was giving about the same effort as yesterday, but I went about 15sec faster. Cool.
3 Rounds Not for Time
2 Rope Climbs
50 DU
10 T2B
NOTES: My rope climbs felt pretty good, but my legs are pretty ripped up. My hands are also a little raw.
Squat Clean & Jerk
1 x 85
1 x 125
1 x 145
1 x 165
1 x 175
NOTES: I stopped at 175 because my shoulders were feeling a little off. The squat clean felt good.
Back Squat
1 x 135
1 x 185
1 x 215
1 x 235
NOTES: These felt alright. I'm happy that I got 235. As of yesterday this would've been 5lbs off my PR. I didn't want to PR today, I just wanted to get under some heavy weight.
Event 4 Remix:
2 Rounds
30 WB (14lb to 10)
25 C2B Pull Ups
20 Pistols
16 DB Snatch (50)
TIME: 12:45 (6:06)
NOTES: I did the first WB unbroken and actually kept the ball under control. I didn't have to jump at all, which saved a lot of energy. I tried to do bigger sets of C2B. The pistols really pulled on my right IT band. Ugh. It sucks. The DB snatches felt pretty good. My last set was better than my first.
4 x 1 lap (rest 1min)
NOTES: Each lap got faster. My last lap was 15sec faster than my first.
4 x 1min planks (rest 1 min)
Cheers to The Voice!
1000m Row
(under 4:20)
TIME: 4:13.4
NOTES: I felt like I was giving about the same effort as yesterday, but I went about 15sec faster. Cool.
3 Rounds Not for Time
2 Rope Climbs
50 DU
10 T2B
NOTES: My rope climbs felt pretty good, but my legs are pretty ripped up. My hands are also a little raw.
Squat Clean & Jerk
1 x 85
1 x 125
1 x 145
1 x 165
1 x 175
NOTES: I stopped at 175 because my shoulders were feeling a little off. The squat clean felt good.
Back Squat
1 x 135
1 x 185
1 x 215
1 x 235
NOTES: These felt alright. I'm happy that I got 235. As of yesterday this would've been 5lbs off my PR. I didn't want to PR today, I just wanted to get under some heavy weight.
Event 4 Remix:
2 Rounds
30 WB (14lb to 10)
25 C2B Pull Ups
20 Pistols
16 DB Snatch (50)
TIME: 12:45 (6:06)
NOTES: I did the first WB unbroken and actually kept the ball under control. I didn't have to jump at all, which saved a lot of energy. I tried to do bigger sets of C2B. The pistols really pulled on my right IT band. Ugh. It sucks. The DB snatches felt pretty good. My last set was better than my first.
4 x 1 lap (rest 1min)
NOTES: Each lap got faster. My last lap was 15sec faster than my first.
4 x 1min planks (rest 1 min)
Cheers to The Voice!
Monday, May 20, 2013
Tabata Celebrities
10am @ RNCF
A guy who makes Tabata Workout songs (check him out at tabatasongs.com) came to RNCF this morning and recorded me, Katie, and Andy doing some random tabata movements. It was actually really fun. Here is one of his videos.
20 sec MU (6 MUs)
2 x KB Swings (35)
2 x T2B
2 x Power Cleans (65)
NOTES: This was actually a really great warm up. It was fast and got my heart rate up really quick. My forearms were pretty smoked after this.
1000m Row
TIME: 4:29.6
NOTES: Andy told me to get under 4:30. I took that very literally. My row didn't feel that great. Although the tabata stuff warmed me up, I don't think my legs were awake. Plus, it's really hard for me to speed up a row. If I start slow I'm going to end even slower.
OH Squat
Find a 3RM off the rack.
3 x 85
1 x 115
3 x 135
3 x 155
3 x 165 (I got 2 solid reps. I got about 3/4 of the way up on the 3rd and just dove forward. I might have been able to save it, but I almost fact planted right into the rack.)
NOTES: I'm really paranoid that I'm going to miss these squats at Regionals after seeing some big names get booted this past weekend. But, I hit the 155 pretty easily today, so that makes me feel better.
Back Squat
1 x 165
1 x 195
1 x 225
1 x 245 (PR!)
1 x 252 (fail)
1 x 255 (PR!!!)
NOTES: I really wanted to be able to hit a 250# squat! And I finally did (+5lbs!). My legs actually felt pretty fatigued from yesterday's workout, but I was able to turn on that 'beast mode' switch. Ha. When I got 245 I didn't really realize it was a PR until I counted the weights. I actually 'squatted' 252, but I was about 1" too high. So, it was a no rep. I/Andy decided to just throw on the extra 3 pounds and try it again. Since I have this awful, awful habit of dropping the heavy bar over my precious head, Andy 'spotted' me today to make sure I didn't dump over my head. Luckily he didn't have to do anything since I stood up the 255!
Event 6 Remix:
100 DU - 40 HSPU (3:35)
Rest 3min
100 DU - 20 HSPU (2:28)
Rest 3min
30 T2B - 10 Axle Push Press (100lbs) (2:04)
Rest 3min
20 T2B - 10 Axle Push Press (100lbs) (1:48)
Rest 3min
10 Axle Push Press (100lbs) - 90ft Walking Lunge w/ Axle (3:20)
TIME: 25:16
NOTES: My forearms blew up really fast (from all the pre-tabata stuff), and then my shoulders started to hurt on the DUs. The 20 HSPU actually felt really good. My T2B were great today. I was able to knock out a huge chunk in the beginning each time. I got more and more comfortable with the axle each round (6/4, 7/3, 10). As usual, the lunges were awful.
Post-Work
5 x 5 Good Mornings (65, 85, 105, 125, 125)
4 x 20 Hollow Rocks
Cheers to the law library!
A guy who makes Tabata Workout songs (check him out at tabatasongs.com) came to RNCF this morning and recorded me, Katie, and Andy doing some random tabata movements. It was actually really fun. Here is one of his videos.
20 sec MU (6 MUs)
2 x KB Swings (35)
2 x T2B
2 x Power Cleans (65)
NOTES: This was actually a really great warm up. It was fast and got my heart rate up really quick. My forearms were pretty smoked after this.
1000m Row
TIME: 4:29.6
NOTES: Andy told me to get under 4:30. I took that very literally. My row didn't feel that great. Although the tabata stuff warmed me up, I don't think my legs were awake. Plus, it's really hard for me to speed up a row. If I start slow I'm going to end even slower.
OH Squat
Find a 3RM off the rack.
3 x 85
1 x 115
3 x 135
3 x 155
3 x 165 (I got 2 solid reps. I got about 3/4 of the way up on the 3rd and just dove forward. I might have been able to save it, but I almost fact planted right into the rack.)
 |
| 155# OH Squat |
 |
| 165# OH Squat. I'm literally so pale that my skin is reflecting the light. |
NOTES: I'm really paranoid that I'm going to miss these squats at Regionals after seeing some big names get booted this past weekend. But, I hit the 155 pretty easily today, so that makes me feel better.
Back Squat
1 x 165
1 x 195
1 x 225
1 x 245 (PR!)
1 x 252 (fail)
1 x 255 (PR!!!)
 |
| 255# Back Squat! (with a bonus air squat from Andy) |
NOTES: I really wanted to be able to hit a 250# squat! And I finally did (+5lbs!). My legs actually felt pretty fatigued from yesterday's workout, but I was able to turn on that 'beast mode' switch. Ha. When I got 245 I didn't really realize it was a PR until I counted the weights. I actually 'squatted' 252, but I was about 1" too high. So, it was a no rep. I/Andy decided to just throw on the extra 3 pounds and try it again. Since I have this awful, awful habit of dropping the heavy bar over my precious head, Andy 'spotted' me today to make sure I didn't dump over my head. Luckily he didn't have to do anything since I stood up the 255!
Event 6 Remix:
100 DU - 40 HSPU (3:35)
Rest 3min
100 DU - 20 HSPU (2:28)
Rest 3min
30 T2B - 10 Axle Push Press (100lbs) (2:04)
Rest 3min
20 T2B - 10 Axle Push Press (100lbs) (1:48)
Rest 3min
10 Axle Push Press (100lbs) - 90ft Walking Lunge w/ Axle (3:20)
TIME: 25:16
NOTES: My forearms blew up really fast (from all the pre-tabata stuff), and then my shoulders started to hurt on the DUs. The 20 HSPU actually felt really good. My T2B were great today. I was able to knock out a huge chunk in the beginning each time. I got more and more comfortable with the axle each round (6/4, 7/3, 10). As usual, the lunges were awful.
Post-Work
5 x 5 Good Mornings (65, 85, 105, 125, 125)
4 x 20 Hollow Rocks
Cheers to the law library!
Sunday, May 19, 2013
Baby Sled Pulls
10am @ RNCF
3 RFT:
3 x 15' Rope Climbs
10 x Alternating Single Arm DB Snatch (55#)
25 x Wall Balls (14# at 10')
Rest 2 Minutes
TIME: Round 1- 3:49, Round 2 - 4:17, Round 3 - 4:12
NOTES: This was way harder than I thought it was going to be. I normally have three round NOT for time. I don't think my body was warm when I started this. I was happy that I did all the WBs unbroken and only rested a couple seconds between the rope climbs. The extra 5lbs on the DB Snatch made a huge difference.
Squat Cleans
4 x 4UB Squat Cleans (135) every 2:00
NOTES: These felt really great. I was able to link them all together without much trouble. My legs felt fine, I just got out of breath pretty quick. It took me between 15-20 seconds for each round. Last time I did the 4 squat cleans in event 7, it took me 30+ seconds each round when I pulled singles.
OH Squat
I practiced cleaning the bar and bringing it from the front rack to my back.
3 x 135
2 x 145
1 x 155
3 x 1000m Row
Rest 2 minutes
TIME: Round 1 - 4:16 (2:08.4 pace), Round 2 - 4:21.9 (2:10.9), Round 3 - 4:24.5 (2:12.2)
NOTES: I tried to keep these rows as consistent as possible, but with only 2 minutes rest I wasn't able to keep it up. I was happy with my effort. I tried to push hard the whole time without crossing that red line.
Baby Sled Pulls
6 x 133m Sled Pulls (45, 45, 70, 70, 70, 70)
NOTES: Andy and I alternated pulling the sled, so the rest was the other person's work. I pulled the first ones standing pretty vertical, so it worked my calves a lot. By the end, I was more horizontal and it hurt my butt a lot more. These were really fun and definitely got my heart rate up.
Cheers to plastic water bottles!
3 RFT:
3 x 15' Rope Climbs
10 x Alternating Single Arm DB Snatch (55#)
25 x Wall Balls (14# at 10')
Rest 2 Minutes
TIME: Round 1- 3:49, Round 2 - 4:17, Round 3 - 4:12
NOTES: This was way harder than I thought it was going to be. I normally have three round NOT for time. I don't think my body was warm when I started this. I was happy that I did all the WBs unbroken and only rested a couple seconds between the rope climbs. The extra 5lbs on the DB Snatch made a huge difference.
Squat Cleans
4 x 4UB Squat Cleans (135) every 2:00
NOTES: These felt really great. I was able to link them all together without much trouble. My legs felt fine, I just got out of breath pretty quick. It took me between 15-20 seconds for each round. Last time I did the 4 squat cleans in event 7, it took me 30+ seconds each round when I pulled singles.
OH Squat
I practiced cleaning the bar and bringing it from the front rack to my back.
3 x 135
2 x 145
1 x 155
3 x 1000m Row
Rest 2 minutes
TIME: Round 1 - 4:16 (2:08.4 pace), Round 2 - 4:21.9 (2:10.9), Round 3 - 4:24.5 (2:12.2)
NOTES: I tried to keep these rows as consistent as possible, but with only 2 minutes rest I wasn't able to keep it up. I was happy with my effort. I tried to push hard the whole time without crossing that red line.
Baby Sled Pulls
6 x 133m Sled Pulls (45, 45, 70, 70, 70, 70)
NOTES: Andy and I alternated pulling the sled, so the rest was the other person's work. I pulled the first ones standing pretty vertical, so it worked my calves a lot. By the end, I was more horizontal and it hurt my butt a lot more. These were really fun and definitely got my heart rate up.
Cheers to plastic water bottles!
Friday, May 17, 2013
Burpee Muscle Ups
11am @ FitBodies
3 x Skill Work
10 x UB Chest to Bar PU
12 x Pistols
NOTES: Tom showed me how to 'swim' my arms in my pistols, which definitely helped. My chest to bar felt awesome. I'm thinking about maybe doing a couple big chunks at the beginning of Event 4.
Clean and Jerk
1 x 95
1 x 125
1 x 145
1 x 165
1 x 175
1 x 185 (no jerk)
NOTES: These felt pretty good. I didn't even attempt the 185# jerk because my 175# was a little shady and I don't want to tweak anything before Regionals. It sucks not having Andy getting on me about my jerk form.
Back Squat
1 x 125
1 x 175
1 x 205
1 x 225
1 x 235
1 x 250 (FAIL)
NOTES: These all felt pretty good. But, I think I got a little too cocky. I really really really want to get a 250 back squat! I should have just gone up to 245, but my 235 felt pretty good. I was an idiot and bailed the squat over my head. It's not scary when it's happening. But, I watched it back on video, and now I understand why people freak out when I do it. Oops.
3 x 10 Burpee Muscle Ups
2 Minute Rest
TIME: Round 1 = 2:30, Round 2 = 2:38, Round 3 = 2:42
NOTES: I felt confident in my Burpee MUs today. I also did these on the rings at Fitbodies, which are hung from a 20+ ft ceiling and the rings are a lot wider than I am used to. I'm glad I didn't let this get in my head. It was really fun to do this with Laurie. She rocked these out like a champ.
Rest 10 minutes
1 Mile Run
TIME: 9ish?
NOTES: Laurie and I cruised this run. It was super windy and my legs have been pretty cashed. It felt good to just jog.
Cheers to blonde hair!
3 x Skill Work
10 x UB Chest to Bar PU
12 x Pistols
NOTES: Tom showed me how to 'swim' my arms in my pistols, which definitely helped. My chest to bar felt awesome. I'm thinking about maybe doing a couple big chunks at the beginning of Event 4.
Clean and Jerk
1 x 95
1 x 125
1 x 145
1 x 165
1 x 175
1 x 185 (no jerk)
NOTES: These felt pretty good. I didn't even attempt the 185# jerk because my 175# was a little shady and I don't want to tweak anything before Regionals. It sucks not having Andy getting on me about my jerk form.
Back Squat
1 x 125
1 x 175
1 x 205
1 x 225
1 x 235
1 x 250 (FAIL)
 |
| This is an awful picture - on the way up from the bottom. |
NOTES: These all felt pretty good. But, I think I got a little too cocky. I really really really want to get a 250 back squat! I should have just gone up to 245, but my 235 felt pretty good. I was an idiot and bailed the squat over my head. It's not scary when it's happening. But, I watched it back on video, and now I understand why people freak out when I do it. Oops.
3 x 10 Burpee Muscle Ups
2 Minute Rest
TIME: Round 1 = 2:30, Round 2 = 2:38, Round 3 = 2:42
NOTES: I felt confident in my Burpee MUs today. I also did these on the rings at Fitbodies, which are hung from a 20+ ft ceiling and the rings are a lot wider than I am used to. I'm glad I didn't let this get in my head. It was really fun to do this with Laurie. She rocked these out like a champ.
Rest 10 minutes
1 Mile Run
TIME: 9ish?
NOTES: Laurie and I cruised this run. It was super windy and my legs have been pretty cashed. It felt good to just jog.
Cheers to blonde hair!
Thursday, May 16, 2013
Back Home
11am @ FitBodies
2 x Skill Work
50ft HS Walk
10 x Toes to Bar
2 x 15' Rope Climb
Squat Snatch
(men's bar)
3 x 75
1 x 95
1 x 105
1 x 115
1 x 125
1 x 130
1 x 135
NOTES: This was my first time snatching with a men's bar since I started training my Olympic lifts. I could definitely feel a little difference in my pull. My hook grip wasn't as strong. But it was good training. It's good to get some some unfamiliar equipment in a new setting.
OH Squat
Find Max off Blocks
3 x 95
3 x 125
3 x 145
3 x 165 (PR!)
2 x 175 (PR!!)
NOTES: The final starting weight is 175# in Event 2. I think I might be able to get 3 reps at 175. BUT, I don't know if I would be willing to risk starting at that weight during Regionals. But who knows. I've been feeling really strong lately.
Back Squat
1 x 135
1 x 185
1 x 205
1 x 225
1 x 235
Modified Heavy Jackie
1200m Row
30 Thrusters (65)
TIME: ?
NOTES: I rowed my 1000m in 4:20, and finished the 1200 at 5:15. My legs were smoked from all the lifting. I was also rowing on a machine that was really wobbly (it was literally missing a screw). But, no excuses. I just didn't row that hard. I broke up my 65# thrusters into 15/6/4/5. My legs were really cashed by this point, I was doing this by myself, and I realized I forgot to start a clock. This was not my best performance.
Mile Run
TIME: 7:20
NOTES: This was the first time I've run a mile NOT around the city block outside River North. It felt so great to run on an open trail. I made one giant lap, which was much preferred to 5 laps around the box. I was actually really impressed with my ability to crank this out after a long day of heavy weight training.
I always LOVE working out at FitBodies CrossFit in Bloomington, IL. Tom and Janelle are fabulous owners and they always welcome me home with open arms. I'm really luck to know such great athletes and coaches.
Cheers to grilling out!
2 x Skill Work
50ft HS Walk
10 x Toes to Bar
2 x 15' Rope Climb
Squat Snatch
(men's bar)
3 x 75
1 x 95
1 x 105
1 x 115
1 x 125
1 x 130
1 x 135
NOTES: This was my first time snatching with a men's bar since I started training my Olympic lifts. I could definitely feel a little difference in my pull. My hook grip wasn't as strong. But it was good training. It's good to get some some unfamiliar equipment in a new setting.
OH Squat
Find Max off Blocks
3 x 95
3 x 125
3 x 145
3 x 165 (PR!)
2 x 175 (PR!!)
NOTES: The final starting weight is 175# in Event 2. I think I might be able to get 3 reps at 175. BUT, I don't know if I would be willing to risk starting at that weight during Regionals. But who knows. I've been feeling really strong lately.
Back Squat
1 x 135
1 x 185
1 x 205
1 x 225
1 x 235
Modified Heavy Jackie
1200m Row
30 Thrusters (65)
TIME: ?
NOTES: I rowed my 1000m in 4:20, and finished the 1200 at 5:15. My legs were smoked from all the lifting. I was also rowing on a machine that was really wobbly (it was literally missing a screw). But, no excuses. I just didn't row that hard. I broke up my 65# thrusters into 15/6/4/5. My legs were really cashed by this point, I was doing this by myself, and I realized I forgot to start a clock. This was not my best performance.
Mile Run
TIME: 7:20
NOTES: This was the first time I've run a mile NOT around the city block outside River North. It felt so great to run on an open trail. I made one giant lap, which was much preferred to 5 laps around the box. I was actually really impressed with my ability to crank this out after a long day of heavy weight training.
I always LOVE working out at FitBodies CrossFit in Bloomington, IL. Tom and Janelle are fabulous owners and they always welcome me home with open arms. I'm really luck to know such great athletes and coaches.
Cheers to grilling out!
Tuesday, May 14, 2013
Event 5: Take One
5:00 @ RNCF
3 x Skill Work
10 x Deficit HSPU
10 x Russian KB Swing (70)
20sec L-Sit
NOTES: The HSPU felt pretty good today. I feel a lot more comfortable with a strong kip. I hate L-sits.
Squat Clean & Jerk
3 x 85
2 x 115
1 x 135
1 x 155
1 x 175
NOTES: I just wasn't feeling the lifts today. Stopped after the 175#. I feel a little forward in my squat clean, so it was hard to stand it up.
Regionals 2013 Event 5:
100 Wall Balls (14# to 10' target)
100 Chest to Bar Pull Ups
100 Alternating Pistols
100 Single Arm DB Snatches (50#)
[25min cap]
REPS: 320 reps (completed 20 DB Snatches)
NOTES: Allie came with me to the gym today! She was totally awesome and counted all my reps and kept awesome splits. I've come to the conclusion that doing 100 chest to bar pullups is not the most pleasant thing ever.
I was pretty proud of this performance. I can make up time on the WBs and the Chest to Bar. I'm really happy with my pistols time. I'm going to mess around with doing quick singles or resting less between sets on the chest to bar.
Mini Sled Pulls
Post CrossFit:
Impromptu Bowling session + froyo = best. night. ever.
Cheers to FIRST YEAR OF LAW SCHOOL DONE!
3 x Skill Work
10 x Deficit HSPU
10 x Russian KB Swing (70)
20sec L-Sit
NOTES: The HSPU felt pretty good today. I feel a lot more comfortable with a strong kip. I hate L-sits.
Squat Clean & Jerk
3 x 85
2 x 115
1 x 135
1 x 155
1 x 175
NOTES: I just wasn't feeling the lifts today. Stopped after the 175#. I feel a little forward in my squat clean, so it was hard to stand it up.
Regionals 2013 Event 5:
100 Wall Balls (14# to 10' target)
100 Chest to Bar Pull Ups
100 Alternating Pistols
100 Single Arm DB Snatches (50#)
[25min cap]
REPS: 320 reps (completed 20 DB Snatches)
NOTES: Allie came with me to the gym today! She was totally awesome and counted all my reps and kept awesome splits. I've come to the conclusion that doing 100 chest to bar pullups is not the most pleasant thing ever.
|
Reps
|
Wall Balls
|
Chest to Bar PU
|
Pistols
|
DB Snatch
|
|
10
|
|
5:49
|
14:51
|
23:05
|
|
20
|
0:46 (25reps)
|
6:28 (:39)
|
15:39 (:48)
|
25:00 (1:55)
|
|
30
|
|
7:19 (:49)
|
16:24 (:45)
|
|
|
40
|
|
8:06 (:47)
|
17:05 (:41)
|
|
|
50
|
2:02
|
9:07 (1:01)
|
17:46 (:41)
|
|
|
60
|
|
10:04 (:57)
|
-
|
|
|
70
|
3:17 (75reps)
|
11:03 (:59)
|
19:09
|
|
|
80
|
|
12:08 (1:05)
|
19:50 (:41)
|
|
|
90
|
|
13:02 (:54)
|
20:35 (:45)
|
|
|
100
|
4:48
|
13:58 (:56)
|
21:16 (:41)
|
|
|
WB
|
C2B
|
Pistols
|
DB Snatch
|
|
4:48
|
8:09
|
6:25
|
-
|
I was pretty proud of this performance. I can make up time on the WBs and the Chest to Bar. I'm really happy with my pistols time. I'm going to mess around with doing quick singles or resting less between sets on the chest to bar.
Mini Sled Pulls
Post CrossFit:
Impromptu Bowling session + froyo = best. night. ever.
Cheers to FIRST YEAR OF LAW SCHOOL DONE!
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