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!
Saturday, June 29, 2013
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!
Wednesday, May 29, 2013
101st Post
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!
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!
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!
Subscribe to:
Posts (Atom)