Heavy Thrusters

THURSDAY

8:00am at CFBN

Bench Press 
Build to quick 2RM Bench
2 x 95
2 x 125
2 x 140 (failed final rep)

NOTES: I got 125# pretty easy.  Then I jumped to 140# and missed my second rep half way up. 

A. Front squat

4x4 @ 70%, 20x1, Rest 2 min (155#)

NOTES: I tried to bounce out of the bottom on these.  They felt good.  

B. EMOTM 12:

Squat clean & split jerk

4 min @ 145

4 min @ 155

4 min @ 165

NOTES: These felt fine.  Nothing special.  

C. For time:

12 thrusters (135)

7 muscle-ups

8 thrusters (135)

5 muscle-ups

4 thrusters (135)

3 muscle-ups

TIME: 10:35.  

NOTES: This was so frustrating.  Their rings are hung from a super tall warehouse ceiling by these weird wires that bounce a ton, so it's really hard to do muscle ups.  The rings were bouncing and it was so hard to keep the rings in tight.  Because of this I had to do all singles and wait a lot in between because the rings would swing like crazy.  The thrusters were a lot easier than I thought they would be.  I did my first set in 5/3/2/2, then 4/2/2, then 4.  I think it took me about 1:50 to do the first 12.  All the time was from the MUs. 

I leave for Doug Chapman's Training Camp tomorrow! Hopefully it's amazing. 

Cheers to snowflakes! 

HAPPY 2014!

Wednesday

10:45 @ CrossFit Bloomington-Normal

A. Snatch grip RDL

3x8-10, 31x1, Rest 2 min - 135# (with men's bar). 

NOTES: There weren't any women's bar at the time I did this.  My back felt fine, but I couldn't keep my grip.  It was essentially just a grip workout.  I also thought that my thumbs were going to fall off.   

B. For time:

30 thrusters (65)

500m row

*Goal is sub 3 min.

TIME: 2:57.  

NOTES: I did the thrusters in about :50, and I think I started rowing around :59.  I did my 500 in about 1:58.  The thrusters really weren't that bad.  I probably could have gone a little faster - I had a really steady pace.  I was trying to keep my rowing form under control.  It felt pretty good, but my butt got super cramped up. 

C. 20 min Airdyne @ 50%

NOTES: I put away my bar and jumped on the airdyne.  It actually felt good to bike after the row sprint. 

Cheers to family kick line! 

C+FS+J and 12.2

TUESDAY

9:30 at CFBN

A. Squat snatch

85#

105

115

125

135

NOTES: I just did about 20min of snatching working on form.  I built up to 135#. 

B. Squat clean + Front squat + Split jerk

Build quickly to a tough complex

135#

155

175

185

NOTES: I worked up to 185#.  It felt pretty good.  My cleans feel a lot easier now.  The front squat was pretty easy.  The jerk was the hardest part. The jerk just feels heavy when it comes down. 

C. Back squat

3x5 @ 50%, 27x1 (two seconds down, rest 7 sec at bottom) - 135#

Rest 2-3 min 

NOTES: These kind of hurt my back at the bottom of the squat.  I've never done pause squats before, so I don't really know if I was doing them right. 

D. 12.2

10 min AMRAP:

30 snatches (45)

30 snatches (75)

30 snatches (100)

AMRAP snatches (120)

REPS: 85

NOTES:  I was really disappointed with this.  I did all the 45# unbroken.  Then I did sets of 5 for the first 20 reps for 75#, then 4-3-3.  Then I did singles for 100#.  I didn't have any no reps, which was good.  But, I took too much time/rest throughout the whole thing.  I didn't feel that urgency that I should have.  It was almost like I felt lazy, which has never happened before.  

Cheers to the last workout of 2013! 

50min of WODing

MONDAY

9:30AM at CrossFit Bloomington Normal 

Squat Snatch

Build to tough 1.1.1

3 x 95

3 x 115

3 x 125 (missed last rep)

NOTES: These felt average.  I was bummed I missed that last rep.  I only tried it once because I knew we had a long WOD ahead. 

10 min AMRAP @ 90%:

30 double-unders

20 airdyne calories

10 DB snatches, alternating (45)

ROUNDS: 3 Rounds + 30 DU + 18cals.  

NOTES: It was in the last round that I gashed my achilles.  Fun stuff. The airdyne is still not my favorite. 

Rest 10 min

10 min AMRAP @ 90%:

15 burpees, 6" jump

10 KB swings (55)

5 toes-to-bar

ROUNDS: 4 Rounds + 25.  

NOTES: I don't like burpees when you have to touch stuff.  It makes my shoulders hurt.

Rest 10 min

10 min AMRAP @ 90%:

9 push-ups, hand-release

12 wall balls (14, 10')

15 box jumps, step down (20)

ROUNDS: 5 Rounds + 21.  

NOTES: The wall balls actually didn't feel that bad.  I did all of them unbroken pretty easily. The box jump/step downs were actually the worst. 

I felt good to get three WODs in today.  I haven't done that in awhile. 

Cheers to dancing penguins! 

Repeat Regional Event #7

SATURDAY 

10:30 @ CFBN

Front squat 

5x5 @ 70% (155#).  

NOTES: These felt good.  I tried to bounce out of the bottom.  

EMOTM 12:

Squat snatch

4 min @ 105

4 min @ 115

4 min @ 125 

NOTES: I missed my first rep of 105# and then I missed my first rep of 125#.  I hate how these are still inconsistent.  All my other reps were pretty good.  I'm not jumping forward as much.  

2013 Regional Event 7

4 rounds:

2 rope climbs, 15'

Run 100'

4 squat cleans (135)

Run 100'

*6:28 at regionals. 

TIME: 6:10.

NOTES:  I haven't climbed a rope in a while.  I'm also not used to actually climbing a real 15' rope.  It feels so much taller than the one at RNCF.  I did all these squat cleans as singles.  I think I did some UB sets or couples at Regionals, but I can't really remember.  I know that I didn't rest as much as I did at Regionals between my rope climbs.  

Cheers to Insurgent! 

C&J, T2B & DB Snatches

FRIDAY: 12/27/2013

10:00 at CrossFit Bloomington-Normal 

Max Clean and Jerk

85#

125

155

175

190

195 - Missed jerk

200 - Missed clean

NOTES: My cleans actually felt pretty great today. I failed the jerk at 195# and then I failed the clean at 200#. 

WOD

10x5 UB T2B

TIME: 2:12.  

NOTES: This was pretty easy until the last set.  I pretty much just dropped off the bar, took a couple seconds, then jumped back up.  I felt it in my abs/hip flexors before I felt it in my forearms. I've been working on forearm endurance, so that's a good sign. 

WOD

50 DB Snatches (55#), alternating

TIME: 4:20.  

NOTES: I did all of these "unbroken".  I would snatch the DB, put it on the ground, and then pick it back up.  It was a relatively slow and steady pace, but I never really slowed down. 

Cheers to Erudite!

12 Days of Christmas WOD!

12/24/2013 Christmas Eve! 

12 DAYS OF CHRISTMAS WOD!

12 BURPEES
11 BOX JUMPS (20")
10 SIT UPS
9 HAND RELEASE PUSH-UPS
8 WALL BALLS (16# TO 10')
7 BUTTERFLY PULLUPS
6 WALKING LUNGES
5 SQUAT JUMPS
4 TOES TO BAR
3 RING DIPS
2 WALL WALKS
1 200M OH PLATE WALK (35#)


TIME: 33:53
NOTES: This was a fun holiday inspired WOD.  Jenna and I got to introduce Kelly to CrossFit!  We were all sweaty, tired, and ready for presents after this workout!

Christmas Day at Lake Bloomington

Jenna, Kelly and me post-12 Days of Christmas WOD

Hanging out on the frozen lake

CrossFit inspired Christmas cookies

All the cousins on the ice

Christmas Eve babes

Cheers to Happy Holidays!

Max Snatch, Sprint WODs, Running

MONDAY: 

9:30AM @ CrossFit Bloomington-Normal 

Final testing day

Snatch

Find 1RM:

35kg/77#

45/99

52/114

57/125

62/136

66/145

NOTES:  I hit 136# on my first attempt, but I missed 145# about five times before I actually stuck it.  It was really frustrating, but I knew I could get it. 

WOD

15-12-9 

Power Clean (75#)

Burpees

Rest 10 minutes, Repeat

TIME: Round 1 - 2:37; Round 2 - 3:03

NOTES: This workout almost killed me.  I went way too hard in the first round.  I did all the power cleans touch and go, and I thought I was doing the burpees pretty fast.  I didn't really take an rest between fast transitions.  I think all the extra time on the second round came from slower burpess and a little bit longer transitions.  It was fun that I got to do this with Jenna and Megan! It's always a lot more motivating to do it with other people who are passionate about it. 

9x400m between 7:30-7:00 mile pace. 

NOTES: Jenna is awesome and got us into Four Seasons so we could do our running workout.  Running stinks, but I'm glad we did it. 

Cheers to Andy's 300# squat!!! 

30 Squat Cleans for Time

FRIDAY

9:20AM @ CrossFit Bloomington-Normal 

Jerk
Find 1RM
105
155
185
195 - fail
200 - failed twice

NOTES:  I don't think this is an accurate 1RM.  I've hit 200# before.  I failed at 195# once and 200# twice.  I'm having a lot of trouble dropping under the bar fast.  I honestly think I've lost a lot of speed over the past year from doing a lot of light weight jerk reps.  I tried to send you a video of one of my failed attempts at 200 - let me know if you get it.  Also, thanks for send those squat clean videos - those were great! 

30 squat cleans @ 155#

TIME: 7:40.  

NOTES: I was supposed to do this in sub 6.  I did my first 10 in about 2:00, so I was on track.  But I think I was at like 4:30ish when I hit 20.  I had two no reps because I caught the bar super low and couldn't stand it up.  This was hard.  It really blew up my lower back - that was the worst part.  

Cheers to Dollar Store!

Front Squat PR!

Thursday AM: 

10:00am @ CFBN

Front squat

Build to 1RM

123

173

203

223 NEW FRONT SQUAT PR!

223# Front Squat 

NOTES: I failed my first two attempts at this, but muscled up my last attempt.  It wasn't that pretty - but I got it. 

Shoulder Press

Build to 1RM

65

85

105

115

120 (fail)

117.2 NEW SHOULDER PRESS PR

NOTES:  I put 120# on the bar, failed, and then got 117.5.  I think this is the weirdest movement.  It seems like so much energy for such little weight. 

Strict weighted pull-up

Build to 1RM

44#kb + 135.8 body weight  = 179.8.  

NOTES: I tried 49#, but failed this.  I was less than an inch away.  

Rear-foot elevated split squat:

Find 6RM

45# DB in each hand.  

NOTES: This went a lot better than the first time, but it's still not as comfortable as I would like it.  It actually bothered my right knee more than my left hip.  

Thursday PM:

3:30pm @ CFBN

I did 30min on the rower at Z1.  I don't have an exercise bike, so my only options were airdyne or rower.  I chose rower.  I got 5858m in the 30 min.  It felt good and easy.  

Snatch work: There is a really good oly coach at CrossFit Bloomington Normal that has agreed to work with me.  He helped me for about an hour tonight, and I focused on two different drills.  The first drill was a three position drill.  After the initial set position pull the bar 1in off the ground, pull to knee, pull to pocket.  He worked a lot on fixing my starting position, pulling my chest up with my butt, keeping the weight in my heels, and hitting that pocket.  Then I did a bunch of reps from the low blocks (with the starting position at my knees) - focusing on keeping the weight in my heels, keeping my chest up, and hitting full extension before dropping under the bar.  

Cheers to wool socks! 

Average Squat Cleans & Lots of T2B

Wednesday 

8:00AM @ CFBN 

Squat clean

Quickly build to a max

45kg/99#

65/143

80/191

92/202 (failed three times) 

NOTES: 191. I failed 202# three times.  191 felt pretty good.  I actually dropped into my squat and bounced out of the bottom.  It made the stand up feel so much easier than normal.  I just got my new max last week at 198#.  Today I put 202# on the bar and just couldn't get it.  I kept collapsing or not even getting under it.  I have a huge mental block when I put anything more than 199# on the bar. 

This lovely gem is my 265# back squat from Monday.  So fancy. 

WOD

21-18-15-12-9-6-3:

Thrusters (45)

Toes-to-bar

TIME: 8:35.

NOTES:  I don't really know how I feel about this.  I feel like the time is pretty slow.  I did all the thrusters UB - which wasn't very challenging.  The t2b rocked me pretty bad.  I haven't had this much volume for a long time for that movement.  I did the 21 and 18 in 4 sets, the 15 and 12 in 3 sets, the 9 in 2 or 3 (I don't remember), and then the 6 and 3 UB.  My abs get super fatigued on these.  My transitions probably could have been a little faster, too. 

Cheers to hostess with the mostest!

Back Squat PR!

MONDAY:

11:30 at CrossFit Bloomington Normal 

Back squat

Build to new 1RM

135

185 

225 

245 

265 (10# Back Squat PR!) 

270 (failed 3/4 way up) 

<iframe style='height: 315px; width: 560px; border: 0;' src='http://www.coachseye.com/DUcg/e'></iframe>

http://www.coachseye.com/DUcg 

NOTES:  My previous PR was 255#, which I hadn't hit since before Regionals. I failed 270# 3/4 of the way up.  I took quite a bit of time after 265#, so my legs got kind of cold.  Also, the gym that I'm working out at doesn't turn on their heat...

WOD

20x5 unbroken chest-to-bar pull-ups

TIME: 7:09.  

NOTES: I did all these butterfly until the last two sets of 5.  These actually felt pretty good, and WAY easier than they did at Regionals.  At Regionals I mostly did sets of 3, and I did some sets of 2 and 1.  I also didn't know how to butterfly at Regionals.  It's surprising, but I'm actually better at butterflying C2B than I am kipping. I never would have guessed that. 

10 min AMRAP: Airdyne cals

CALS: 135 cals.  

NOTES:  The first time I tested this I got 95 cals in 10min. I was at 95 cals at 7:15.  I know I got better at this, but I also was on a different airdyne.  But, this did feel a lot easier.  10 min also felt so fast compared to the 40min last week. 

Cheers to red glitter! 

Heavy and Fast Hang Cleans

FRIDAY:

AM: 

6 Rounds:

1 min bike

1 min free standing handstand hold

1 min wall sit

1 min backwards jump rope (singles)

1 min bike

1 min half kneeling practice 

NOTES: I did Thursday's AM work.  The 6 rounds of 1mins.  I learned that I really suck at wall sits.  I could barely do 30 seconds.  I also go really frustrated with the handstand holds.  I can walk on my hands forever, but it's really hard for me to just do a freestanding static hold. My old gymnastics coach would be so disappointed...

PM:

Behind the Neck Jerk - work to heavy single

45kg/99#

65/143

80/176

90/198

95/209

85/187

reps at 143#

I think the last time I did this I got 215 or something like that.  Today I worked up to 198# and then missed 209# twice.  I was just feeling off.  Terry was working with me and he said I was super slow getting under the bar.  He also says I need a ton of work on my jerk.  I guess my back leg is super straight and he says it's supposed to be bent in order to let my hips in line.  So, I stripped the bar and did a bunch of reps at 143# working on form.  

30 hang power cleans (135#) for time

TIME: 2:15

NOTES: This felt pretty good.  I did 3 sets of 5 and then the rest I did in sets of 3.  I didn't really rest much.  I just dropped the bar, caught my breath, and got back on.  

20 AMRAP

5 strict pull ups

50' farmer's walk (25# plates)

3MU + 2 dips in between each

25 airdyne cals

ROUNDS: 4 rounds + all MUs.  

NOTES: I averaged about 4-4:30 a round.  Everyone at the gym was confused why I was just walking around with the weights and then setting them back down.  That  was entertaining.  The MUs were kind of challenging by the 4-5th rounds, but I did them all UB. 

I'm really excited because I'm signed up for a oly lifting comp this January! Can't wait to buy my super awesome singlet :) 

Cheers to tacos and sangria!

Done With Finals!

THURSDAY: 

Front squat 

3x1 @ 95% 209# 

NOTES: (This was actually 97% of my max...it was easier to add 95kg to the bar than the prescribed 93kg).  These felt pretty good.  Andy said my back rounded a little bit about 3/4 of the way up.  But I kept tight at the bottom. 

Standing double KB press

3x8, Rest 90s (35# kbs)

rest 90 sec

Pendlay row

3x6 (55kg/121#)

NOTES:  These felt pretty good.  I think these were the heaviest pendlaw rows I've done in a long time.  

WOD

3 sets @ 90+%:

10 touch-and-go-squat cleans (95)

10 lateral barbell burpees

15 pull-ups

15 kettlebell swings (55)

250m row

Rest 7 min

Round 1 = 3:26

Round 2 = 3:23

Round 3 = 3:43  

NOTES: I literally had to run to the bathroom between sets 2 and 3 because I thought for sure there was going to be vom.  I almost didn't do the last set because I felt so awful.  But, once I started moving I felt a little better.  I just took longer transitions on pretty much everything and the rowing was a little bit slower. I obviously did everything UB.  I also used the men's bar for the cleans.  I don't want to get too spoiled by the women's bars. 

I took a FOUR hour written exam this afternoon.  I think I did really well, but it was so exhausting and super draining.  This marks the end of finals for me, which means that I'm HALF WAY DONE WITH LAW SCHOOL! CRAAAAAZY! And this is what I'll be doing...

Cheers to Winter Break! 

Squat Clean PR & Weights

TUESDAY:

4x 400m (on tredmill) @ about 7:15-6:57 pace

WEDNESDAY:

Squat clean

Build to a tough 1.1 

2 x 99

2 x 143

2 x 165

2 x 176

2 x 187

2 x 198 (got first rep! BUT failed second)  198# squat clean PR

NOTES:I got two reps at 187#.  I got my first rep at 198# (which is a PR!, my previous squat clean was 195), but missed the second.  I dumped it forward. 

Clean-grip RDL

3x8

NOTES: I did these reps at 187#.  They felt pretty good. 

5 min AMRAP @ 80%:

10s flexed arm hang

16 walking lunge w/ DBs (40/hand)

5 ring rows, straps vertical

ROUNDS: 3 Rounds + hang and 5 lunges  

NOTES: This blew up my forearms so bad from basically farmer's carrying the DB's during the lunges.  Also, the flexed arm hang was harder than I thought it would be. 

Rest 5 min

5 min AMRAP @ 80%:

20s/side suitcase hold w/ 100# DB

10 toes-to-bar

16 box step-ups, alternating (24)

ROUNDS: 2 Rounds + suit case hold and 10 t2b

NOTES: I had to do this WOD at RNCF, but they moved the heavy DBs to RNSC.  I did it with the 75# DB and it was even harder after my forearms were already blown up. I don' t know if I could have used 100#.  The other part of the WOD was really easy.  Was it supposed to feel this easy? When the clock went off I just picked up my stuff and was totally fine.

Business Organization Final tomorrow!  

Cheers to pink singlets! 

Heavy Squats, WBs, & Airdyne

6:00 pm @ RNSC

Back squat:

3x1, (242#)

NOTES: These didn't feel that bad.  I'll start working on the 'bounce' that you showed me. I'm excited to max next week!

7:00pm @ RNCF

WOD

9-15-21 

Strict handstand push-ups

Unbroken chest-to-bar pull-ups

TIME: 4:43

NOTES:  I did the HSPU in 9/10-5/6-5-5-5 and I was able to do all the C2B pull ups UB. 

Wall Balls 

E2:10 for 5 sets - 35 unbroken wall balls (14 to 10') 

NOTES: I was able to do the first three sets, but I had to stop at 21 on the fourth set because my shoulder and legs were dead.  I waited 1:45 after I missed the set and then completed the fifth set at 35.  I also completed the 14 reps at the end that I missed. 

Airdyne

40 min on airdyne - This was long. I did about 9.8 miles and 330cals. 

I got to exercise with Todd tonight, so that was fun! 

Finals Breakfast tonight was amazing! 

Cheers to pancakes and whipcream!