And here is a snapshot(s) of my life.
Cheers to #latergrams!
Tuesday, July 2, 2013
Monday, July 1, 2013
C&J on Plates
5:30pm @ FitBodies
3 Rounds Not for Time
50 DU
10 Bottoms up KB Press (18)
10 T2B
NOTES: The bottoms up KB Presses are no joke! They blast my forearms, which made the transition to T2B harder than it should be. I love trying out new movements.
Squat Clean and Jerk
15 min to build to max squat clean & jerk off plates.
Do this standing on plates (metal 45s flipped upside down) with toes handing off so you can't put weight into your toes.
1 x 65
1 x 95
1 x 115
1 x 135
1 x 145
1 x 155
1 x 165
1 x 175 (fail, fail, fail - stuck in bottom of squat)
NOTES: I was terrified to try this, but after being assured by Andy that I would not break my legs, I really got into it. I think this is one of the most helpful drills I've ever done to try and correct my awful Oly form. I have a horrible habit jumping forward/going to my toes way too quick when I lift. So, when you stand half way on a plate, you physically can't do this. The first couple were a little weird and awkward, but by the time I got up to 145 I had already learned how to transfer my weight back onto my heels. It was really helpful being able to actually see the weight shift to my toes when I would miss a rep. I'm interested to see how this works out on my snatches tomorrow.
Back Squat
20 x 160
NOTES: This actually felt better than the 155 on Saturday - probably because I had a full nights sleep and did a proper WU. I still need to work on breathing.
Death by Ball Slams
1 Power Clean (80% of max clean) (160)
1 Ball Slam (30)
1 Power Clean
2 Ball Slams
...
EMOM complete 1 PC and 1 ball slam. Each minute increase the number of ball slams by 1 rep. Continue until you can't complete the amount of prescribed ball slams.
ROUNDS: 15
NOTES: This was an interesting WOD. It took a really long time for this to get hard. We actually had to end up cutting ourselves off at 15 rounds because the gym was closing and we were getting kicked out. We finished up our 15 ball slams with still about 15 seconds left in the minute. I don't know what this WOD was supposed to do, but I don't think it did it for me. It felt really long for not much gain. Was this designed to be really long? Should we have taken shorter rest? Heavier clean? I walked away really confused from this WOD.
Cheers to creatine!
3 Rounds Not for Time
50 DU
10 Bottoms up KB Press (18)
10 T2B
NOTES: The bottoms up KB Presses are no joke! They blast my forearms, which made the transition to T2B harder than it should be. I love trying out new movements.
Squat Clean and Jerk
15 min to build to max squat clean & jerk off plates.
Do this standing on plates (metal 45s flipped upside down) with toes handing off so you can't put weight into your toes.
1 x 65
1 x 95
1 x 115
1 x 135
1 x 145
1 x 155
1 x 165
1 x 175 (fail, fail, fail - stuck in bottom of squat)
NOTES: I was terrified to try this, but after being assured by Andy that I would not break my legs, I really got into it. I think this is one of the most helpful drills I've ever done to try and correct my awful Oly form. I have a horrible habit jumping forward/going to my toes way too quick when I lift. So, when you stand half way on a plate, you physically can't do this. The first couple were a little weird and awkward, but by the time I got up to 145 I had already learned how to transfer my weight back onto my heels. It was really helpful being able to actually see the weight shift to my toes when I would miss a rep. I'm interested to see how this works out on my snatches tomorrow.
Back Squat
20 x 160
NOTES: This actually felt better than the 155 on Saturday - probably because I had a full nights sleep and did a proper WU. I still need to work on breathing.
Death by Ball Slams
1 Power Clean (80% of max clean) (160)
1 Ball Slam (30)
1 Power Clean
2 Ball Slams
...
EMOM complete 1 PC and 1 ball slam. Each minute increase the number of ball slams by 1 rep. Continue until you can't complete the amount of prescribed ball slams.
ROUNDS: 15
NOTES: This was an interesting WOD. It took a really long time for this to get hard. We actually had to end up cutting ourselves off at 15 rounds because the gym was closing and we were getting kicked out. We finished up our 15 ball slams with still about 15 seconds left in the minute. I don't know what this WOD was supposed to do, but I don't think it did it for me. It felt really long for not much gain. Was this designed to be really long? Should we have taken shorter rest? Heavier clean? I walked away really confused from this WOD.
Cheers to creatine!
July 2013 Best List
I'm pretty good at keeping records of my 1RMs and my top times in named WODs. But, what I'm not good at is keeping them all in one place.
I thought it would be helpful to keep a composite list and update it (roughly) each month. Not only will this allow me to keep everything together, it will also assist me in tracking my overall progress.
Enjoy!
Movement 1RM/Time/Rep Date
500m Row 1:51.4 1/17/13
Back Squat 255 5/22/13
Bench Press 125 1/17/13
Clean (squat) 195 6/24/13
Clean (power) 200 5/7/13
Clean and Jerk 195 6/24/13
Dead Lift 275 5/9/13
Double Unders 128 1/23/13
Front Squat 190 2/8/13
HSUP 24 1/31/13
Jerk 200 5/3/13
Mile 6:55 (treadmill) 3/30/13
MU 6 5/20/13
OH Squat 175 (2 reps) 5/17/13
Push Press 152 & 3 x 150 2/19/13 & 6/27/13
Snatch 145 5/10/13
Strict Press 105 12/22/12
Thruster 125 12/22/12
WOD Time Date
Annie 6:16 1/24/13
Cindy 22 +4 4/11/13
CF Total 465 12/22/12
Diane 3:04 4/19/13
DT 13:00 12/22/12
Fran 2:38 6/29/13
Grace 3:13 12/22/12
Helen 10:14 12/22/12
Holleyman 25:12 12/22/12
Isabel 6:20 1/28/13
Jackie 8:05 12/22/12
Jeremy 4:04 1/21/13
Karen 6:23 (Open) 3/21/13
Klepto 15:01 2/4/13
Nancy 14:33 4/16/13
Nate 13 + 6 1/16/13
Nicole 78 12/22/12
Randy 6:07 12/22/12
Cheers to organization!
Enjoy!
Movement 1RM/Time/Rep Date
500m Row 1:51.4 1/17/13
Back Squat 255 5/22/13
Bench Press 125 1/17/13
Clean (squat) 195 6/24/13
Clean (power) 200 5/7/13
Clean and Jerk 195 6/24/13
Dead Lift 275 5/9/13
Double Unders 128 1/23/13
Front Squat 190 2/8/13
HSUP 24 1/31/13
Jerk 200 5/3/13
Mile 6:55 (treadmill) 3/30/13
MU 6 5/20/13
OH Squat 175 (2 reps) 5/17/13
Push Press 152 & 3 x 150 2/19/13 & 6/27/13
Snatch 145 5/10/13
Strict Press 105 12/22/12
Thruster 125 12/22/12
WOD Time Date
Annie 6:16 1/24/13
Cindy 22 +4 4/11/13
CF Total 465 12/22/12
Diane 3:04 4/19/13
DT 13:00 12/22/12
Fran 2:38 6/29/13
Grace 3:13 12/22/12
Helen 10:14 12/22/12
Holleyman 25:12 12/22/12
Isabel 6:20 1/28/13
Jackie 8:05 12/22/12
Jeremy 4:04 1/21/13
Karen 6:23 (Open) 3/21/13
Klepto 15:01 2/4/13
Nancy 14:33 4/16/13
Nate 13 + 6 1/16/13
Nicole 78 12/22/12
Randy 6:07 12/22/12
Cheers to organization!
Saturday, June 29, 2013
HUGE FRAN PR
8am @ FitBodies
1500m Row
NOTES: I was exhausted this morning as the result of a night of wonderful fun in downtown Bloomington with an all-male, Australian softball team. Random. The row was slow and woke me up a bit.
Back Squat
20 x 155
NOTES: This was the first time this felt hard. I had to rest a lot more in between reps. The last four reps were kind of a struggle. It was really hard for me to keep breathing. It probably didn't help that I didn't do much of a WU before I did this. It was pretty shocking to they system.
Muscle Up
5 x 3 UB MU
NOTES: It was fun to mess around with these for a couple minutes. Lately I've been doing MU in really high stress/high intensity settings. It was nice to just focus on technique and get in a couple good reps. I'm helping out Jenna, a fellow BHS grad and FitBodies enthusiast, with her MUs, so it was good for me to break down the movement.
"Fran"
21-15-9
Thruster (65)
Pull Ups
TIME: 2:38
NOTES: IS THIS REAL LIFE!? I can't believe this time. I was in shock. I was really hoping to get 3:30, which I crushed! I went UB on all the trusters, which wasn't hard at all. I went UB on my 21 pull-ups, which I did butterfly. I think I broke up my 15 into 3 sets of random numbers. I had to switch to kipping. Then I did 5-4 kipping for my last set. It's amazing to see how far I've come in just a handful of months.
Fall 2012 4:08
December 2012 3:44
June 2013 2:38
Of course, I puked after I got done. It was totally worth it!
Sled Pushes
6 x 40-50m (?) (Sled + 120#)
NOTES: I added 30 pounds from last week. It was noticeably heavier. My legs hurt. Duh.
Cheers to 8 hours of research on a Saturday!
1500m Row
NOTES: I was exhausted this morning as the result of a night of wonderful fun in downtown Bloomington with an all-male, Australian softball team. Random. The row was slow and woke me up a bit.
Back Squat
20 x 155
NOTES: This was the first time this felt hard. I had to rest a lot more in between reps. The last four reps were kind of a struggle. It was really hard for me to keep breathing. It probably didn't help that I didn't do much of a WU before I did this. It was pretty shocking to they system.
Muscle Up
5 x 3 UB MU
NOTES: It was fun to mess around with these for a couple minutes. Lately I've been doing MU in really high stress/high intensity settings. It was nice to just focus on technique and get in a couple good reps. I'm helping out Jenna, a fellow BHS grad and FitBodies enthusiast, with her MUs, so it was good for me to break down the movement.
"Fran"
21-15-9
Thruster (65)
Pull Ups
TIME: 2:38
NOTES: IS THIS REAL LIFE!? I can't believe this time. I was in shock. I was really hoping to get 3:30, which I crushed! I went UB on all the trusters, which wasn't hard at all. I went UB on my 21 pull-ups, which I did butterfly. I think I broke up my 15 into 3 sets of random numbers. I had to switch to kipping. Then I did 5-4 kipping for my last set. It's amazing to see how far I've come in just a handful of months.
Fall 2012 4:08
December 2012 3:44
June 2013 2:38
Of course, I puked after I got done. It was totally worth it!
Sled Pushes
6 x 40-50m (?) (Sled + 120#)
NOTES: I added 30 pounds from last week. It was noticeably heavier. My legs hurt. Duh.
Cheers to 8 hours of research on a Saturday!
Thursday, June 27, 2013
Push Press
5:30pm @ FitBodies
3 Round Not For Time:
5 Sots Press (35, 45, 45)
10 OH Squat (35, 45, 45)
10 Russian KB Swings (53, 72, 72)
NOTES: I've never done anything more than 35# for a sots press. It was hard. The KB swings felt great. I'm glad I'm way more comfortable with 72#.
Snatch
8 x 1 Hang Snatch High Pull + 1 Hang Snatch
1 x 45
1 x 65
1 x 75
1 x 95
1 x 95
1 x 95
1 x 105
1 x 105
1 x 105
NOTES: I was so beat today. I was exhausted and didn't really feel it today. But, once I got moving I felt alright. I was so happy to see that I wasn't supposed to go that heavy today on snatches. It felt good to break it down and focus on the pull. I need to keep the bar close to me. That's a big issue that I'm currently battling.
Push Press
Establish 3RM
3 x 115
3 x 130
3 x 140
3 x 150
NOTES: My "1RM" is 152. I don't think that's correct anymore. Pressing 140 3 times felt pretty easy. I was surprised. The 150 wasn't easy, but it also wasn't crazy hard. The last rep was the only one I really struggled with. I want to retest my 1RM!
25-20-15-10
KB Swing (53)
Box Jump Overs (24")
200m run after each round
TIME: 10:39
NOTES: This was an interesting WOD. I don't really know how I feel about it. All I really got out of this was getting extremely dizzy on the box jumps. I did everything unbroken without much effort. Maybe I should have gone a little harder? Faster? I don't know. I'll never take my coaches at RNCF for granted ever again.
Cheers to paychecks!
3 Round Not For Time:
5 Sots Press (35, 45, 45)
10 OH Squat (35, 45, 45)
10 Russian KB Swings (53, 72, 72)
NOTES: I've never done anything more than 35# for a sots press. It was hard. The KB swings felt great. I'm glad I'm way more comfortable with 72#.
Snatch
8 x 1 Hang Snatch High Pull + 1 Hang Snatch
1 x 45
1 x 65
1 x 75
1 x 95
1 x 95
1 x 95
1 x 105
1 x 105
1 x 105
NOTES: I was so beat today. I was exhausted and didn't really feel it today. But, once I got moving I felt alright. I was so happy to see that I wasn't supposed to go that heavy today on snatches. It felt good to break it down and focus on the pull. I need to keep the bar close to me. That's a big issue that I'm currently battling.
Push Press
Establish 3RM
3 x 115
3 x 130
3 x 140
3 x 150
 |
| I'm pretty sure this is what I looked like... |
NOTES: My "1RM" is 152. I don't think that's correct anymore. Pressing 140 3 times felt pretty easy. I was surprised. The 150 wasn't easy, but it also wasn't crazy hard. The last rep was the only one I really struggled with. I want to retest my 1RM!
25-20-15-10
KB Swing (53)
Box Jump Overs (24")
200m run after each round
TIME: 10:39
NOTES: This was an interesting WOD. I don't really know how I feel about it. All I really got out of this was getting extremely dizzy on the box jumps. I did everything unbroken without much effort. Maybe I should have gone a little harder? Faster? I don't know. I'll never take my coaches at RNCF for granted ever again.
Cheers to paychecks!
Elizabeth
Wednesday, June 6th
11am @ FitBodies
3 Rounds Not For Time:
15 Kipping HSPU
5 Bar MU
2 Rope Climbs
NOTES: I'm working on making my kip a lot more powerful and efficient, without losing any of the speed from strict HSPUs. FB has a straight bar, so I was able to do all 3 sets of 5 UB. They felt amazing and so easy compared to trying to do them on the fat bar at RNCF. Rope climbs, per usual, ripped up my leg. Ouch.
Power Clean and Jerk
1 x 85
1 x 115
1 x 145
1 x 165
1 x 180 (no jerk)
1 x 190 (fail, fail, fail)
NOTES: I got really frustrated with these today. On Monday I hit a 195 squat clean and jerk, so I fully expected to be able to power clean 190. I caught 180 really awkwardly on my wrist, and I couldn't find that comfortable middle between dropping into a full squat or just standing there trying to pull 190 all the way up to my face. I need to remember that you can't hit PRs everyday.
Back Squat
20 x 150
NOTES: I just started to 20rep back squat program (aka do 20 unbroken reps 3xs a week). This was my 4th session. It still doesn't feel too bad. I just need to work on breathing through each rep. I kind of get a little light headed by the end.
Good Mornings
3 x 85
3 x 95
3 x 100
3 x 100
3 x 100
NOTES: I am still not very comfortable with this movement. I also still don't understand what it is supposed to be doing. Whenever I do this, all I feel is uncomfortable pulling in my back. I've tried to watch a bunch of different videos and get coaching on it, but I still feel like I'm doing it wrong. Hopefully things will click soon. Andy told me that these are supposed to help increase deadlifts without actually deadlifting.
"Elizabeth"
21-15-9
Squat Cleans (95)
Ring Dips
TIME: 5:47
NOTES: I was really happy with this time. Andy wanted me to get under 6:00, and I did! The cleans felt strong. I think this is how I broke up the three sets of cleans: 10/6/5; 5/5/3/2; 4//4/1. I tried to maintain sets of 5 on the rings for as long as possible. Then, when those failed, to stick to at least 3s. My 15 ring dips were the hardest thing of the whole workout. The 95 felt so light compared to the 135 I had been training with for Regionals.
Cheers to thrifting!
11am @ FitBodies
3 Rounds Not For Time:
15 Kipping HSPU
5 Bar MU
2 Rope Climbs
NOTES: I'm working on making my kip a lot more powerful and efficient, without losing any of the speed from strict HSPUs. FB has a straight bar, so I was able to do all 3 sets of 5 UB. They felt amazing and so easy compared to trying to do them on the fat bar at RNCF. Rope climbs, per usual, ripped up my leg. Ouch.
Power Clean and Jerk
1 x 85
1 x 115
1 x 145
1 x 165
1 x 180 (no jerk)
1 x 190 (fail, fail, fail)
NOTES: I got really frustrated with these today. On Monday I hit a 195 squat clean and jerk, so I fully expected to be able to power clean 190. I caught 180 really awkwardly on my wrist, and I couldn't find that comfortable middle between dropping into a full squat or just standing there trying to pull 190 all the way up to my face. I need to remember that you can't hit PRs everyday.
Back Squat
20 x 150
NOTES: I just started to 20rep back squat program (aka do 20 unbroken reps 3xs a week). This was my 4th session. It still doesn't feel too bad. I just need to work on breathing through each rep. I kind of get a little light headed by the end.
Good Mornings
3 x 85
3 x 95
3 x 100
3 x 100
3 x 100
NOTES: I am still not very comfortable with this movement. I also still don't understand what it is supposed to be doing. Whenever I do this, all I feel is uncomfortable pulling in my back. I've tried to watch a bunch of different videos and get coaching on it, but I still feel like I'm doing it wrong. Hopefully things will click soon. Andy told me that these are supposed to help increase deadlifts without actually deadlifting.
"Elizabeth"
21-15-9
Squat Cleans (95)
Ring Dips
TIME: 5:47
NOTES: I was really happy with this time. Andy wanted me to get under 6:00, and I did! The cleans felt strong. I think this is how I broke up the three sets of cleans: 10/6/5; 5/5/3/2; 4//4/1. I tried to maintain sets of 5 on the rings for as long as possible. Then, when those failed, to stick to at least 3s. My 15 ring dips were the hardest thing of the whole workout. The 95 felt so light compared to the 135 I had been training with for Regionals.
Cheers to thrifting!
Wednesday, June 26, 2013
Welcome to the Gun Show
Welcome Back!
Since the last time I blogged, I placed NINTH place at the North Central Regional, competed against Stacie, Debora, and Elizabeth, and got to meet Talayna. Needless to say, I was a bit starstruck (read: A LOT).
Between being exhausted from Regionals, traveling from Chicago to Bloomington to Naples, FL to Bloomington to Chicago to Bloomington, and from working 48+ hours a week, I just haven’t found a lot of extra time to keep up with my wonderful, blonde blog.
But, don’t you worry. Just because I haven’t been meticulously recording my workouts doesn’t mean I haven’t been training.
After my performance at Regionals I’m even more motivated and exciting to continue working with Andy over this next year. The goals are bigger and the weights are heavier. If everything keeps going well, I’m convinced (or trying to convince myself) that I have a good shot at Top 5.
Because I’m working out of Bloomington at a small law office downtown, I’m training at FitBodies CrossFit this summer. But, I’ve tried to make it up to Chicago as often as possible. I always miss River North CrossFit.
I’m going to try and keep up with my posts, but I’m not making any promises.
Cheers to gun shows!
Since the last time I blogged, I placed NINTH place at the North Central Regional, competed against Stacie, Debora, and Elizabeth, and got to meet Talayna. Needless to say, I was a bit starstruck (read: A LOT).
Between being exhausted from Regionals, traveling from Chicago to Bloomington to Naples, FL to Bloomington to Chicago to Bloomington, and from working 48+ hours a week, I just haven’t found a lot of extra time to keep up with my wonderful, blonde blog.
But, don’t you worry. Just because I haven’t been meticulously recording my workouts doesn’t mean I haven’t been training.
After my performance at Regionals I’m even more motivated and exciting to continue working with Andy over this next year. The goals are bigger and the weights are heavier. If everything keeps going well, I’m convinced (or trying to convince myself) that I have a good shot at Top 5.
Because I’m working out of Bloomington at a small law office downtown, I’m training at FitBodies CrossFit this summer. But, I’ve tried to make it up to Chicago as often as possible. I always miss River North CrossFit.
I’m going to try and keep up with my posts, but I’m not making any promises.
Cheers to gun shows!
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