I feel like I should give some sort of commentary on the CrossFit Games. This is what I came up with.
It's done. The Fittest Man & Woman have been crowned. It's time to start training for #2014Games.
Cheers to #forgingelitefitness!
Monday, July 29, 2013
Sunday, July 28, 2013
Partner WOD
11pm @ RNCF
2 Rounds Not for Time:
10 Sots Presses (45# bar)
10 OH Squats
50 DU
NOTES: I didn't bring my own rope. I forgot how much it stinks to not have a rope cut for your height. I should probably go heavier on the sots press (says Andy).
Front Squat
Find 1RM
1 x 125
1 x 155
1 x 175
1 x 195 (PR)
1 x 210 (PR!!)
1 x 215 (fail, fail, fail)
NOTES: My old PR was 190. But this was really outdated. Even though I'm excited about a 20# PR, I still think it could have been more. But, I think your front squat is supposed to be at least 80% of your back squat. 80% of my back squat is 204. I missed my first 215 at the bottom. I couldn't stand it up at all. But, I got more comfortable with the weight and was able to stand up out of the bottom for the last two attempts - but I couldn't stand it up all the way. I need to remember to be able to control myself on the way down and pop out of the bottom while staying engaged. Sometimes I go way too slow and get stuck in the squat. It's kind of humbling posting a video of a no-rep.
WOD 1
3 Rounds
20 Ring Dips
20 Pistols
20 GHDs
200m Run
TIME: 11:?
NOTES: I wasn't planning on doing this WOD before the partner WOD, but I had about 25 minutes to spare. I did the ring dips pretty easily. I did them in sets of 15s/10s/5s. The pistols felt a little bit off today. The GHDs are never fun. I think they tweak my back more than they engage my abs. I also love running in my lifting shoes. Not.
Partner WOD
2 Rounds
50 cal Row
50 Burpee Box Jumps
50 Power Cleans (65#)
50 Lateral Bar Hops
50 Air Squats
20 Wall Walks
(Partner works while other partner runs one lap)
TIME: 33:27
NOTES: My partner and I made a good team. We were good compliments of each other. This WOD would have been great, except that my legs were fatigued from the squats, so I didn't use them AT ALL in the 100 power cleans (which I did 75 of for my team). This was the stupidest thing I could have done. I'm actually really mad at myself. I'm also kind of mad that a coach didn't yell at me. That was a really stupid thing to do. I've just been reading a ton about efficiency of movement and making sure that every rep is performed perfect and with precision. And, as a result of my stupidity, my back hurts so incredibly bad. I guess that's what I get.
It was fun to watch the Games this weekend, but it also made me angry that I wasn't there competing. It just adds fuel to my fire.
More on this later.
Cheers to Amtrak!
2 Rounds Not for Time:
10 Sots Presses (45# bar)
10 OH Squats
50 DU
NOTES: I didn't bring my own rope. I forgot how much it stinks to not have a rope cut for your height. I should probably go heavier on the sots press (says Andy).
Front Squat
Find 1RM
1 x 125
1 x 155
1 x 175
1 x 195 (PR)
1 x 210 (PR!!)
1 x 215 (fail, fail, fail)
NOTES: My old PR was 190. But this was really outdated. Even though I'm excited about a 20# PR, I still think it could have been more. But, I think your front squat is supposed to be at least 80% of your back squat. 80% of my back squat is 204. I missed my first 215 at the bottom. I couldn't stand it up at all. But, I got more comfortable with the weight and was able to stand up out of the bottom for the last two attempts - but I couldn't stand it up all the way. I need to remember to be able to control myself on the way down and pop out of the bottom while staying engaged. Sometimes I go way too slow and get stuck in the squat. It's kind of humbling posting a video of a no-rep.
WOD 1
3 Rounds
20 Ring Dips
20 Pistols
20 GHDs
200m Run
TIME: 11:?
NOTES: I wasn't planning on doing this WOD before the partner WOD, but I had about 25 minutes to spare. I did the ring dips pretty easily. I did them in sets of 15s/10s/5s. The pistols felt a little bit off today. The GHDs are never fun. I think they tweak my back more than they engage my abs. I also love running in my lifting shoes. Not.
Partner WOD
2 Rounds
50 cal Row
50 Burpee Box Jumps
50 Power Cleans (65#)
50 Lateral Bar Hops
50 Air Squats
20 Wall Walks
(Partner works while other partner runs one lap)
TIME: 33:27
NOTES: My partner and I made a good team. We were good compliments of each other. This WOD would have been great, except that my legs were fatigued from the squats, so I didn't use them AT ALL in the 100 power cleans (which I did 75 of for my team). This was the stupidest thing I could have done. I'm actually really mad at myself. I'm also kind of mad that a coach didn't yell at me. That was a really stupid thing to do. I've just been reading a ton about efficiency of movement and making sure that every rep is performed perfect and with precision. And, as a result of my stupidity, my back hurts so incredibly bad. I guess that's what I get.
It was fun to watch the Games this weekend, but it also made me angry that I wasn't there competing. It just adds fuel to my fire.
Cheers to Amtrak!
Friday, July 26, 2013
Olympic Lifting Class
5:30 @ CFBN
For the first time in about a year, my entire workout consisted of a single movement. The snatch. No WOD. No crossfit.
CrossFit Bloomington Normal boasts an excellent Oly coach, Brian Lahr. Brian has over 25 years of Oly training, he's studied under two Olympic qualifiers, and he trained at the Olympic Training Center. What more could you ask for?
Every Thursday and Saturday, for an hour and a half, Brian teaches an Oly class. Tonight we focused on the snatch. Seeing that this was my first class, he had me start with the very basics. We focused on finding my 'power position', and I did my majority of work from there.
I focused on starting with the weight in my heels in the power position, pushing my hips/butt back as I slid the bar down to my knees, keeping my shoulders and lats engaged, bringing the bar back up to the power position SLOWLY, shifting weight to the balls of my feet, shrugging my shoulders, popping my hips, and pulling with high elbows.
Simple, right?
Here is a sampling of what my night looked like.
I would be lying if I didn't tell you that I was beyond excited for this class. The anticipation was killing me! Can you say, Christmas in July!?
Cheers to late night drive through!
For the first time in about a year, my entire workout consisted of a single movement. The snatch. No WOD. No crossfit.
CrossFit Bloomington Normal boasts an excellent Oly coach, Brian Lahr. Brian has over 25 years of Oly training, he's studied under two Olympic qualifiers, and he trained at the Olympic Training Center. What more could you ask for?
Every Thursday and Saturday, for an hour and a half, Brian teaches an Oly class. Tonight we focused on the snatch. Seeing that this was my first class, he had me start with the very basics. We focused on finding my 'power position', and I did my majority of work from there.
I focused on starting with the weight in my heels in the power position, pushing my hips/butt back as I slid the bar down to my knees, keeping my shoulders and lats engaged, bringing the bar back up to the power position SLOWLY, shifting weight to the balls of my feet, shrugging my shoulders, popping my hips, and pulling with high elbows.
Simple, right?
Here is a sampling of what my night looked like.
I would be lying if I didn't tell you that I was beyond excited for this class. The anticipation was killing me! Can you say, Christmas in July!?
Cheers to late night drive through!
Thursday, July 25, 2013
Perspectives on PRing
Tom posted an article from insidethebox.com this morning that really struck a cord with me.
The past couple months have been confusing, to say the least. I'm finally on a great program (thanks Andy!), I've been training hard, I'm crushing benchmark WODs, and I feel really strong. BUT, I haven't hit new PRs in back squat or snatch (both of which I was consistently besting pre-Regionals).
I kept leaving the gym frustrated and really bummed.
This is what I needed to see.
"In CrossFit, it’s always open season for committed newbies. There may be the expectation that CrossFit is most difficult at the beginning, and to whatever degree of truth there is to that, it’s offset by the progress that comes flowing in. In fact, it’s probably worth noting that this freeway doesn’t last forever. Eventually the arc slows down and PRs come at a slower, more infrequent rate.
One of the things you’ll notice is that the advanced CrossFitters of the gym have to work especially hard to claw their way to new PRs. They’re the ones arriving early or staying late to attack weaknesses or do extra mobility work. They’re the ones that look for every possible advantage in refining their nutrition and taking care of their hands. It’s good to pay attention to how they do things—for the newbies that stick with it and evolve into the veterans, this will be the future path to keep the PR machine going."
- T.J. Murphy is a veteran journalist, CrossFitter, and author of the upcoming book Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body.
Cheers to baby Everly!
Wednesday, July 24, 2013
Isabel
2:30 @ CFBN
3 Rounds Not For Time:
10 Hanging Wipers
Strict Deficit HSPU (4/2/2);(3/2/2);(3/2)
6 KB Swings (62)
NOTES: I didn't do the wipers right. I held my toes up to the bar in a pike position and moved my feet to the left and right, just outside my grip. I'm getting better at the strict deficit HSPU. These are my new favorite movement to work on. The KB Swings felt heavy on my back (my back was a little sore from the combination of rowing/DL yesterday).
Back Squat
Find 1RM (less than 6 reps)
1 x 125
1 x 175
1 x 210
1 x 235
1 x 250 (fail)
1 x 260 (fail, stood up the weight w/ side spotters)
NOTES: I was really frustrated with this. My previous PR is 255, and I failed at 250. I just got done with a 20rep back squat program, which was great for endurance and building confidence under the bar. But, I haven't had anything heavier than 185# on my back for months, and it showed. It felt good to get under the heavy weight again. I'm looking forward to getting back to a heavy program.
Good Mornings
5 x 5 @ 105
NOTES: I tried to get more range of motion in the bottom of the good mornings. I'm feeling more comfortable with the movement.
Bench
3 x 80% (115)
2 x 85% (125)
1 x 90% (130)
3 x 85% (125)
2 x 90% (130)
1 x 95% (140)
3 x 90% (130)
2 x 95% (140) [1 rep]
1 x 100+% (147) [failed]
NOTES: I haven't done a bench workout since college. It felt weird, but it was a good change of pace. I got a little bit of coaching on my bench. I usually set my feet up on the bench because I had a tendency to arch my back off the bench, but the coach showed me how I could set up weights below the bench to rest my feet on. Because I'm so short, my feet weren't able to make good contact with the ground, which was why I was arching a lot. I'll be interested to see how this bench program goes.
Pendlay Row
5 x 5 @ 105
NOTES: I think I was doing these right. They probably should have been heavier.
Isabel
30 Snatches (95)
TIME: 3:08
NOTES: My previous PR was 6:20. So, this was a huge PR. I pulled all singles, which I probably shouldn't have done. I basically just kept the same pace the entire time. The last 5 reps felt heavy, but they were still tolerable. I remember the first time I did Isabel I had to squat snatch like the last 10 reps because I was so fatigued. I'm glad that 95# snatches move so easy.
GH Raises
4 x 10
Cheers to stick bass/sunset boat rides/peach tort!
3 Rounds Not For Time:
10 Hanging Wipers
Strict Deficit HSPU (4/2/2);(3/2/2);(3/2)
6 KB Swings (62)
NOTES: I didn't do the wipers right. I held my toes up to the bar in a pike position and moved my feet to the left and right, just outside my grip. I'm getting better at the strict deficit HSPU. These are my new favorite movement to work on. The KB Swings felt heavy on my back (my back was a little sore from the combination of rowing/DL yesterday).
Back Squat
Find 1RM (less than 6 reps)
1 x 125
1 x 175
1 x 210
1 x 235
1 x 250 (fail)
1 x 260 (fail, stood up the weight w/ side spotters)
NOTES: I was really frustrated with this. My previous PR is 255, and I failed at 250. I just got done with a 20rep back squat program, which was great for endurance and building confidence under the bar. But, I haven't had anything heavier than 185# on my back for months, and it showed. It felt good to get under the heavy weight again. I'm looking forward to getting back to a heavy program.
Good Mornings
5 x 5 @ 105
NOTES: I tried to get more range of motion in the bottom of the good mornings. I'm feeling more comfortable with the movement.
Bench
3 x 80% (115)
2 x 85% (125)
1 x 90% (130)
3 x 85% (125)
2 x 90% (130)
1 x 95% (140)
3 x 90% (130)
2 x 95% (140) [1 rep]
1 x 100+% (147) [failed]
NOTES: I haven't done a bench workout since college. It felt weird, but it was a good change of pace. I got a little bit of coaching on my bench. I usually set my feet up on the bench because I had a tendency to arch my back off the bench, but the coach showed me how I could set up weights below the bench to rest my feet on. Because I'm so short, my feet weren't able to make good contact with the ground, which was why I was arching a lot. I'll be interested to see how this bench program goes.
Pendlay Row
5 x 5 @ 105
NOTES: I think I was doing these right. They probably should have been heavier.
Isabel
30 Snatches (95)
TIME: 3:08
NOTES: My previous PR was 6:20. So, this was a huge PR. I pulled all singles, which I probably shouldn't have done. I basically just kept the same pace the entire time. The last 5 reps felt heavy, but they were still tolerable. I remember the first time I did Isabel I had to squat snatch like the last 10 reps because I was so fatigued. I'm glad that 95# snatches move so easy.
GH Raises
4 x 10
Cheers to stick bass/sunset boat rides/peach tort!
Tuesday, July 23, 2013
Ropes, Rowers, and Ripped up Hands
5:30pm @ CrossFit Bloomington Normal
3 Rounds For Time:
2 Rope Climbs (15ft)
50ft UB Handstand Walk
50 DU
NOTES: My rope climbs felt pretty good. It's nice to do it on a full 15' rope. We did the HS Walk in a parking lot, which was quite the experience. It actually made me perform better, being on the concrete, becuase I didn't want to fall out of my HS.
Squat Clean
5x3 @ 75% (63kg = 148#)
NOTES: Chad watched my cleans and gave me the same feedback that Andy has always given me: keep the bar close. I felt comfortable with the weight. I love the oly platforms. I'm not jumping forward very much, and I'm falling good into my squat. Surprisingly, Chad didn't have too many critiques (because I was still at light weight).
Jerk
Behind the neck (hold split for 3 seconds)
5x3 @ 75% (150)
NOTES: I did these off the blocks and really focused on catching the jerk in a strong power position. I also tried to engage and set my core, which helped. I'm loving these sets of percentages and not maxes.
Clean Pulls
2x3 @ 90% of clean (175)
3x3 @ 95% of clean (185)
NOTES: I need to work on pulling my shoulders back and keeping my butt down. Andy pointed out that my butt is rising before my shoulders. It's pretty crazy how I can pull 185# so high off the ground. Just last year I could barely even dead lift 185#.
WOD
7 RFT
250m Row
10 DL (105)
10 Burpees
2 min rest
TIME: 24:56
NOTES: I was very consistent with my rounds today.
Round 1: 1:47
Round 2: 1:49
Round 3: 1:52
Round 4: 1:50
Round 5: 1:54
Round 6: 1:52
Round 7: 1:52
I wasn't able to keep track of my exact splits, but I kept the rower between 1:50-1:53. My deads were all unbroken and quick. Burpees were burpees. I feel like I have one speed for those. I wish I would've gone a little faster on the row.
Cheers to taco pizza!
3 Rounds For Time:
2 Rope Climbs (15ft)
50ft UB Handstand Walk
50 DU
NOTES: My rope climbs felt pretty good. It's nice to do it on a full 15' rope. We did the HS Walk in a parking lot, which was quite the experience. It actually made me perform better, being on the concrete, becuase I didn't want to fall out of my HS.
Squat Clean
5x3 @ 75% (63kg = 148#)
NOTES: Chad watched my cleans and gave me the same feedback that Andy has always given me: keep the bar close. I felt comfortable with the weight. I love the oly platforms. I'm not jumping forward very much, and I'm falling good into my squat. Surprisingly, Chad didn't have too many critiques (because I was still at light weight).
Jerk
Behind the neck (hold split for 3 seconds)
5x3 @ 75% (150)
NOTES: I did these off the blocks and really focused on catching the jerk in a strong power position. I also tried to engage and set my core, which helped. I'm loving these sets of percentages and not maxes.
Clean Pulls
2x3 @ 90% of clean (175)
3x3 @ 95% of clean (185)
NOTES: I need to work on pulling my shoulders back and keeping my butt down. Andy pointed out that my butt is rising before my shoulders. It's pretty crazy how I can pull 185# so high off the ground. Just last year I could barely even dead lift 185#.
WOD
7 RFT
250m Row
10 DL (105)
10 Burpees
2 min rest
TIME: 24:56
NOTES: I was very consistent with my rounds today.
Round 1: 1:47
Round 2: 1:49
Round 3: 1:52
Round 4: 1:50
Round 5: 1:54
Round 6: 1:52
Round 7: 1:52
I wasn't able to keep track of my exact splits, but I kept the rower between 1:50-1:53. My deads were all unbroken and quick. Burpees were burpees. I feel like I have one speed for those. I wish I would've gone a little faster on the row.
Cheers to taco pizza!
Monday, July 22, 2013
Oly Training
5:30 at CrossFit Bloomington Normal
3 Rounds Not for Time:
10 Bottoms Up KB (18)
10 GHD Sit ups
10-15 Hip Extensions
NOTES: I think I should try and go up in weight in the bottoms up kb presses next week.
Snatch
5 x 3 @ 75%
2 x 75
2 x 99
3 x 110
3 x 110
3 x 110
3 x 110
3 x 110
NOTES: I used an Olympic bar, on an Olympic platform, with Olympic weights. I felt very official, and a little intimidated. First, it was a struggle to convert the kilos to pounds (typical American). Second, I knew the Oly coach and the head coach were staring me down, just waiting to see what they had to work with. I actually felt really confident under this weight today. I stuck all the 110s with no problems. I'm extremely excited to start working with Brian this Thursday! He has already given me great attention and advice on grip and set up. This is exactly what I needed. No pressure of maxing. Just focusing on good form and getting in a lot of good, quality reps.
Jerk
5 x 3 @ 75%
3 x 150 push jerk
3 x 150 push jerk
3 x 150 push jerk
3 x 150 split jerk
3 x 150 split jerk
NOTES: Brian really stepped in once I changed to split jerk. He noticed on my first rep that my back leg is too straight, which is causing my hips/shoulders to tilt forward (ultimately propelling the bar forward). He also instructed me to NEVER use a hook grip in my jerk. He showed me how the bar is supposed to rest high on your chest with a loose, finger tip grip. Just like Andy always tells me, Brian also noted my forward lean in my dip. Brian also suggests widening my grip on both my clean and jerk in order avoid wasted movement. Because my hands were so close, you shoulders were having to rotate out. He told me to think of the bar as a giant band that you are trying to pull apart (this is applicable to C&J, snatch, and OH squat). My brain was overflowing my knowledge today. I LOVED it.
Back Squat
20 x 185
REPS: 15
NOTES: My goal was to get to 15, so once I got there I just dropped the bar. I wasn't mentally prepared to get 20, and my back was a little tweaked from the GHD. The first 10 felt amazing. I tried to set my core and keep my breathing under control. I was also bouncing out of the bottom, which I haven't been doing. Surprisingly, I'm not upset that I didn't hit 20 because I know that I had 15 solid reps.
Snatch Deadlift
5 x 3 @ 100% Snatch
3 x 125
3 x 155
4 x 155
4 x 155
NOTES: I didn't really know what this movement was. Brian demonstrated it and told me to start with my knees over the bar, shift my knees/hips back, then return to a solid power position. I think I was doing these right. Dead lifts always rip my thumbs apart when I don't tape them.
WOD
20 AMRAP
5 HSPU
7 Chest to Bar PU
10 DB Snatches (alternate arms) (30)
ROUNDS: 13 +5
NOTES: This WOD made me sweat so bad. It was constant movement with little rest. I did all my HSPU UB, either strict or with a little baby kip. I did the first couple rounds of C2B butterfly, then gave that up when my butterfly got crazy. I settled in doing sets of 4/3. I ripped through all the DB snatches. 30 feels like nothing compared to the 50! I would take about 5-8 seconds to left my breathing get back under control before I started the HSPU again. Nothing got too fatigued. It was just hard for me to hand on to the bar because I was dripping in sweat. Gross. I just calculated that I did 91 chest to bar pull ups. I must be getting better at these, or it's a lot easier to do them in small sets of 7. I think the answer to that inquiry is: both.
Cheers to liter sale!
3 Rounds Not for Time:
10 Bottoms Up KB (18)
10 GHD Sit ups
10-15 Hip Extensions
NOTES: I think I should try and go up in weight in the bottoms up kb presses next week.
Snatch
5 x 3 @ 75%
2 x 75
2 x 99
3 x 110
3 x 110
3 x 110
3 x 110
3 x 110
NOTES: I used an Olympic bar, on an Olympic platform, with Olympic weights. I felt very official, and a little intimidated. First, it was a struggle to convert the kilos to pounds (typical American). Second, I knew the Oly coach and the head coach were staring me down, just waiting to see what they had to work with. I actually felt really confident under this weight today. I stuck all the 110s with no problems. I'm extremely excited to start working with Brian this Thursday! He has already given me great attention and advice on grip and set up. This is exactly what I needed. No pressure of maxing. Just focusing on good form and getting in a lot of good, quality reps.
Jerk
5 x 3 @ 75%
3 x 150 push jerk
3 x 150 push jerk
3 x 150 push jerk
3 x 150 split jerk
3 x 150 split jerk
NOTES: Brian really stepped in once I changed to split jerk. He noticed on my first rep that my back leg is too straight, which is causing my hips/shoulders to tilt forward (ultimately propelling the bar forward). He also instructed me to NEVER use a hook grip in my jerk. He showed me how the bar is supposed to rest high on your chest with a loose, finger tip grip. Just like Andy always tells me, Brian also noted my forward lean in my dip. Brian also suggests widening my grip on both my clean and jerk in order avoid wasted movement. Because my hands were so close, you shoulders were having to rotate out. He told me to think of the bar as a giant band that you are trying to pull apart (this is applicable to C&J, snatch, and OH squat). My brain was overflowing my knowledge today. I LOVED it.
Back Squat
20 x 185
REPS: 15
NOTES: My goal was to get to 15, so once I got there I just dropped the bar. I wasn't mentally prepared to get 20, and my back was a little tweaked from the GHD. The first 10 felt amazing. I tried to set my core and keep my breathing under control. I was also bouncing out of the bottom, which I haven't been doing. Surprisingly, I'm not upset that I didn't hit 20 because I know that I had 15 solid reps.
Snatch Deadlift
5 x 3 @ 100% Snatch
3 x 125
3 x 155
4 x 155
4 x 155
NOTES: I didn't really know what this movement was. Brian demonstrated it and told me to start with my knees over the bar, shift my knees/hips back, then return to a solid power position. I think I was doing these right. Dead lifts always rip my thumbs apart when I don't tape them.
WOD
20 AMRAP
5 HSPU
7 Chest to Bar PU
10 DB Snatches (alternate arms) (30)
ROUNDS: 13 +5
NOTES: This WOD made me sweat so bad. It was constant movement with little rest. I did all my HSPU UB, either strict or with a little baby kip. I did the first couple rounds of C2B butterfly, then gave that up when my butterfly got crazy. I settled in doing sets of 4/3. I ripped through all the DB snatches. 30 feels like nothing compared to the 50! I would take about 5-8 seconds to left my breathing get back under control before I started the HSPU again. Nothing got too fatigued. It was just hard for me to hand on to the bar because I was dripping in sweat. Gross. I just calculated that I did 91 chest to bar pull ups. I must be getting better at these, or it's a lot easier to do them in small sets of 7. I think the answer to that inquiry is: both.
Cheers to liter sale!
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