Long day today so I went in mid morn to work out. Starting at noon, I was coaching basically through 7:30 tonight.
I felt good mentally going into my workout today. Yesterday with my coach was, as always, productive and left me feeling like I had a little more insight into 'life as an athlete'. :)
A) 5 x 5 OHS-inc wt.
65#, 75#, 80# (failed on the fifth one due to the bar being too far fwd), 80 again, and 82.5. :)
The squats on the last set were a little slow, but I had to stay measured to hold the BB.
B) beh neck SP
Damn...I realized I did PPs. Crap. I did this two weeks ago and made the same mistake, but caught it....
As a beh neck PP of 10-12 x 3
45# 55# 60#
These felt better than the first time I did them. Just wish I had done SP for comparison!
My upper arms get a little challenged with this behind my neck but not enough to effect me today. YAY!
C) FS X 2 PP X 1 -6 reps of complex x 5
I like this one, even though it's surprising breath tiring!
65# 70# 75# 75# 77.5#
These make me dig deep, especially near the end!
Travelling tomorrow (and back Sunday) to PA for a grandbaby fix. :)
I'll bring my KB and heaviest DBs I have (15#) and if I can't get to a box, at least I'll have some wts to play with!
Wednesday, February 27, 2013
Tuesday, February 26, 2013
coach session
At Craic today for a session with Coach John.
Being right before the Open, he asked what I wanted to work on. I told him I really just needed a pep talk. :) I can handle working out alone now, altho I could still push myself a little more some days, but it's pretty good. I don't need a lot of strokes. Sometimes, however, I just want someone to either kick me in the pants or give me some words of wisdom. John always comes through with some little nugget that helps me put thoughts into perspective.
I've been very frustrated with the slow progress of my snatch, and he pointed out to me that I have only reeeaally been working on it for a few short months. Being so technically difficult, he reminded me that it can take a couple years before I feel "comfortable" with the movement. I have not had to work this hard on anything else it CF to date, or so it seems, so this is a new adventure in patience for me. My body will eventually begin to move the way it is supposed to, but during the process, I also need to remember to love what it already CAN do for me!
Anyway, the decision was to work on some split snatch today instead of SS. I also showed him my C2B, so he came up with this for me today:
20 min EMOM
evens: 3 75# split snatch
odds: 3 C2B
I completed all 30 split snatches
I completed 21 of 30 C2B reps.
I was happy with both...especially the C2B. I've never done more than 3 unassisted before today. John gave me the instruction to drop after each one, rest (10-20sec today), then complete another.
It's the little strategies that help sometimes more than the actual lessons in technique. I mean, I obvie need both, but the mental game is huge!
Sara was unexpectedly at Craic working out today so I got to see her OWN MUs today. She looked so fluid! At one point, she had a couple 2K rows to do, so I did the first one with her, then the second, I just rowed another 500m and sat with her as she finished her 2K.
Then I finished up with 10 ext rots @ 10#/each arm x 3
(I do these periodically, so I need to remember to start putting into my training blog everything I do on any given day so when I look back, I'll know. :)
Wonderful day working out with some family!!
Being right before the Open, he asked what I wanted to work on. I told him I really just needed a pep talk. :) I can handle working out alone now, altho I could still push myself a little more some days, but it's pretty good. I don't need a lot of strokes. Sometimes, however, I just want someone to either kick me in the pants or give me some words of wisdom. John always comes through with some little nugget that helps me put thoughts into perspective.
I've been very frustrated with the slow progress of my snatch, and he pointed out to me that I have only reeeaally been working on it for a few short months. Being so technically difficult, he reminded me that it can take a couple years before I feel "comfortable" with the movement. I have not had to work this hard on anything else it CF to date, or so it seems, so this is a new adventure in patience for me. My body will eventually begin to move the way it is supposed to, but during the process, I also need to remember to love what it already CAN do for me!
Anyway, the decision was to work on some split snatch today instead of SS. I also showed him my C2B, so he came up with this for me today:
20 min EMOM
evens: 3 75# split snatch
odds: 3 C2B
I completed all 30 split snatches
I completed 21 of 30 C2B reps.
I was happy with both...especially the C2B. I've never done more than 3 unassisted before today. John gave me the instruction to drop after each one, rest (10-20sec today), then complete another.
It's the little strategies that help sometimes more than the actual lessons in technique. I mean, I obvie need both, but the mental game is huge!
Sara was unexpectedly at Craic working out today so I got to see her OWN MUs today. She looked so fluid! At one point, she had a couple 2K rows to do, so I did the first one with her, then the second, I just rowed another 500m and sat with her as she finished her 2K.
Then I finished up with 10 ext rots @ 10#/each arm x 3
(I do these periodically, so I need to remember to start putting into my training blog everything I do on any given day so when I look back, I'll know. :)
Wonderful day working out with some family!!
Monday, February 25, 2013
snow and snifflies
A cold came crashing down on me Friday night and by Sat morn, all I could do was lift one eyelid at a time. Am. Not. Supposed. To. Get. Sick.
Anyway, could barely make it out of bed Sat, feeling better by Sun afternoon, but still stayed in, which was fine because we ended up getting about 10" of snow.
Into work early Mon.
By the time I started to get to my workout today, it was about 1:30pm and I just didn't have the energy to continue.
I was looking forward to finding my 1 rep max C & J, did a few warm up of both squat and power, but then as soon as I started getting a little wt on the bar, I just had no squat in me.
Packed up, went home. Back into Beacon for my group Foundations later.
To Dedham tomorrow for a session with Coach John. I expect to have a little more than I tried to muster today.
Anyway, could barely make it out of bed Sat, feeling better by Sun afternoon, but still stayed in, which was fine because we ended up getting about 10" of snow.
Into work early Mon.
By the time I started to get to my workout today, it was about 1:30pm and I just didn't have the energy to continue.
I was looking forward to finding my 1 rep max C & J, did a few warm up of both squat and power, but then as soon as I started getting a little wt on the bar, I just had no squat in me.
Packed up, went home. Back into Beacon for my group Foundations later.
To Dedham tomorrow for a session with Coach John. I expect to have a little more than I tried to muster today.
Friday, February 22, 2013
w and f
Couple of days here:
Wed:
A) Snatch- work to a max: only 80# today. Failed at 85#
So, I'm extremely frustrated with the squat snatch. My flexibility to get into the squat sucks...very frustrated. I did power snatches too, because at this point, I'm getting a little concerned that I'm losing my ability to snatch heavier at all. I have done 95# and almost got 100# in a comp setting, but that was with the split snatch. I've tried a few of those recently and feel very uncoordinated with them. They got me through the snatch "ladder" in last year's Open. I will keep working on my squat snatch because I know that as I can start getting better at it, it will translate well to heavier wts. That said, I also know that until my flexibility improves dramatically, this will continue to be a shit show for me. Yup, very frustrated....and I really need to get it out of my head.
MetCon: 30 DUs / 15 Power Snatches @ 45#
Okay, so I unbelieveably miscounted the PSs the first time I did this. So I rested about 7 mins and redid it. I see I am bending my elbows too soon, so I need to really think of arms as 'straps'. That will help...I hope! :/
I am feeling comfortable with my DUs again though. CrossFit giveth and taketh!
Rest day Thurs.
Fri:
5rds FT:
10 DLs @ 135#
10 Burpees
5:52 **
**Add about 5 seconds because I miscounted and only did 9 burpees on the last round. I need to hone my counting skills! YIKES!!
The last time I did this (11-27) my time was 6:21, so I'm happy that I could shave that much time off. I went out a little too fast on the first 2 rds (i was at 1:37 after 2 rds) so my breath was lacking. I think I my DLs were quicker after learning better technique on DL TnGs. My burpees were okay til the last couple in each of the last rds. I took me what seemed a long time to recover from this. And I got 'the burpee cough' from it too. haha
That's all I did today. I'm getting a cold and just felt like that's all I had.
Advanced Class is doing FGB tomorrow. I'll see how I feel...
Wed:
A) Snatch- work to a max: only 80# today. Failed at 85#
So, I'm extremely frustrated with the squat snatch. My flexibility to get into the squat sucks...very frustrated. I did power snatches too, because at this point, I'm getting a little concerned that I'm losing my ability to snatch heavier at all. I have done 95# and almost got 100# in a comp setting, but that was with the split snatch. I've tried a few of those recently and feel very uncoordinated with them. They got me through the snatch "ladder" in last year's Open. I will keep working on my squat snatch because I know that as I can start getting better at it, it will translate well to heavier wts. That said, I also know that until my flexibility improves dramatically, this will continue to be a shit show for me. Yup, very frustrated....and I really need to get it out of my head.
MetCon: 30 DUs / 15 Power Snatches @ 45#
Okay, so I unbelieveably miscounted the PSs the first time I did this. So I rested about 7 mins and redid it. I see I am bending my elbows too soon, so I need to really think of arms as 'straps'. That will help...I hope! :/
I am feeling comfortable with my DUs again though. CrossFit giveth and taketh!
Rest day Thurs.
Fri:
5rds FT:
10 DLs @ 135#
10 Burpees
5:52 **
**Add about 5 seconds because I miscounted and only did 9 burpees on the last round. I need to hone my counting skills! YIKES!!
The last time I did this (11-27) my time was 6:21, so I'm happy that I could shave that much time off. I went out a little too fast on the first 2 rds (i was at 1:37 after 2 rds) so my breath was lacking. I think I my DLs were quicker after learning better technique on DL TnGs. My burpees were okay til the last couple in each of the last rds. I took me what seemed a long time to recover from this. And I got 'the burpee cough' from it too. haha
That's all I did today. I'm getting a cold and just felt like that's all I had.
Advanced Class is doing FGB tomorrow. I'll see how I feel...
Tuesday, February 19, 2013
my call
My call was to do Beacon program today.
In between Foundations sessions I joined the 8:30am.
Class Challenge: max tire flips in 3 min
~~it's been pretty quiet this week because of school vacation so there were only four in class today. Just fun challenge. 2 per side, and flipped back and forth: 45(i think)
MetCon: 1 rd for time
1K row
25 WB 15# @ 9'
50 Box Js 20"
75 situps
10:56
~row was 4:10
~WBs 15+5+5
~BJs UB, step down....always
~sits UB
It's always wonderful when there's a barbell-free day. I love barbells. I also love to have break from them now and then. These days are just good movement days.
In between Foundations sessions I joined the 8:30am.
Class Challenge: max tire flips in 3 min
~~it's been pretty quiet this week because of school vacation so there were only four in class today. Just fun challenge. 2 per side, and flipped back and forth: 45(i think)
MetCon: 1 rd for time
1K row
25 WB 15# @ 9'
50 Box Js 20"
75 situps
10:56
~row was 4:10
~WBs 15+5+5
~BJs UB, step down....always
~sits UB
It's always wonderful when there's a barbell-free day. I love barbells. I also love to have break from them now and then. These days are just good movement days.
Monday, February 18, 2013
crunch...
blah blah blah,
yada yada yada,
not enough time...
blah blah blah,
time crunch...
When I saw today's workout I was excited. I hadn't done a 1rep max THR in a long time...then I realized it was a SC THR. Still looking forward to it.
Unfortunately, because of how my WOD time worked out with everything else that was going on, I didn't really allow enough time to comfortably find that.
I call a mulligan...soon.
A) SC THR 1 RM: got to 95#, but did two kind of shitty ones (the 2nd is the vid) so I thought without enough time to rest properly between more attempts, today I would have to call it there.
yada yada yada,
not enough time...
blah blah blah,
time crunch...
When I saw today's workout I was excited. I hadn't done a 1rep max THR in a long time...then I realized it was a SC THR. Still looking forward to it.
Unfortunately, because of how my WOD time worked out with everything else that was going on, I didn't really allow enough time to comfortably find that.
I call a mulligan...soon.
A) SC THR 1 RM: got to 95#, but did two kind of shitty ones (the 2nd is the vid) so I thought without enough time to rest properly between more attempts, today I would have to call it there.
Then: Open WOD 11.4
5min AMRAP of: SC + J @ 75#
I did 21 or 22...not sure. PJ'd all of them. One of the coaches was watching and cued me once to get my elbows under the bar faster, and after that the cleans felt better.
I did about 4 TnG, then realized I should not gas myself by doing that. I TnGd a couple here and there, then did one at time for the remainder.
I know that when I did this for my age group back then, I did 55#. I liked the 75# tho. ;)
Saturday, February 16, 2013
sat adv WOD
I've been back on my fish oil for a week now. I have to admit, I'm feeling better in little ways. My inability to commit to the time I need for post-WOD mobility, however, has been becoming increasingly noticeable via leg cramps. :l BUT, just something I'm noticing.
Overall, I feel about as ready as I can feel for the beginning of the Open soon upon us.
Today I did a modified version of the WOD in the advanced class. (I do these WODs if they seem to fit with things I 'need' and if they aren't focused on body areas I've already concentrated on days prior.)
Skill: working on smooth TnG cleans
MetCon:
buy in: 20 C2B
then: 5rds FT
5 TnG squat cleans (choice wt to work on technique: I chose 65#)
10 box js (scaled to 20")
200m row
13:26
Good new is I got three solid unassisted C2B. Bad news is I weenied out and hooked myself up with the tiny purple band for the rest. I let the time component get into my head instead of trying for a few more unassisted, even if it meant failing a few times! Def need to keep working on these.
The rx box was 28/24--I scaled to 20. I can jump the 24, but haven't chosen to use it yet in a WOD. I kinda think for me, it's overkill.
Row is row. It was my 'break'.
Treat night tonight...now I'm digesting! :)
Overall, I feel about as ready as I can feel for the beginning of the Open soon upon us.
Today I did a modified version of the WOD in the advanced class. (I do these WODs if they seem to fit with things I 'need' and if they aren't focused on body areas I've already concentrated on days prior.)
Skill: working on smooth TnG cleans
MetCon:
buy in: 20 C2B
then: 5rds FT
5 TnG squat cleans (choice wt to work on technique: I chose 65#)
10 box js (scaled to 20")
200m row
13:26
Good new is I got three solid unassisted C2B. Bad news is I weenied out and hooked myself up with the tiny purple band for the rest. I let the time component get into my head instead of trying for a few more unassisted, even if it meant failing a few times! Def need to keep working on these.
The rx box was 28/24--I scaled to 20. I can jump the 24, but haven't chosen to use it yet in a WOD. I kinda think for me, it's overkill.
Row is row. It was my 'break'.
Treat night tonight...now I'm digesting! :)
Friday, February 15, 2013
"jackie"
I was looking forward to this today...as much as anyone can look forward to a benchmark WOD.
I warmed up with a 250m row/a couple laps around the gym (upper and lower), then some shoulder work. Pretty much followed my warm up for the class today as we were working on OHS and other OH mvmts.
Warmed up for THR in "Jackie", along with some PLU work.
Then "Jackie":
1K row
50 THR @ 45#
30 PLUs
10:23 (PR by 35 sec from a year ago, knowing I had bigger sets of PLUs a year ago)
I was happy I PRd, and yet of COURSE I'm going to review my performance. ;)
Row: 4:09~~about where I thought I would be
THR: 10 x 5 ~~ I suspect I took too much time between sets
PLU: 7+5+ (2 x 7) + (1 x 4) ~~ these played out about how I thought so I dropped and got back on the bar quickly. I didn't want to have to "no rep" myself.
All in all, I'm pleased. To do a WOD like this alone and still PR felt good. I'm sure I can break the 10min mark next time!
I warmed up with a 250m row/a couple laps around the gym (upper and lower), then some shoulder work. Pretty much followed my warm up for the class today as we were working on OHS and other OH mvmts.
Warmed up for THR in "Jackie", along with some PLU work.
Then "Jackie":
1K row
50 THR @ 45#
30 PLUs
10:23 (PR by 35 sec from a year ago, knowing I had bigger sets of PLUs a year ago)
I was happy I PRd, and yet of COURSE I'm going to review my performance. ;)
Row: 4:09~~about where I thought I would be
THR: 10 x 5 ~~ I suspect I took too much time between sets
PLU: 7+5+ (2 x 7) + (1 x 4) ~~ these played out about how I thought so I dropped and got back on the bar quickly. I didn't want to have to "no rep" myself.
All in all, I'm pleased. To do a WOD like this alone and still PR felt good. I'm sure I can break the 10min mark next time!
Thursday, February 14, 2013
over my head
Lots of overhead activity today.
I had more time than usual to get my workout done, so I took advantage of it. It was a good strength day.
A) OHS 4 x 10 (inc)
1: 45# 2: 55# 3: 65# 4: 75# (20)
I did 75# TWICE 'cuz I mis-hit the vid button and didn't get it on video the first time...I rested 5 min between.
I am totally jazzed about this. OHS have always been a glaring hole in my CF abilities. I had PR of 90# about a month ago, and I did 20 reps at 75# in this workout. They almost all felt good and the few where I felt off balance, I could correct without dumping the wt.
Really happy. Midline stability! :)
And despite the running involved (my time will still be slow. ..), I'm really looking forward to doing "Nancy" again this spring because it'll be the first time I'm confident enough to RX!
B) Behind neck SP 10-12 x 3
I got 5 @ 45#...barely...then realized I was PPing, not SPing so I stopped. Then:
1: 16 @ 22# just stopped at 16 (I dropped that far because the 45 was hard on my arms so...)
2: 12 @ 35#
3: 9 @ 45#
Once I got the hang of this 'new to me' mvmt, I could really feel the difference in what muscles were being activated as opposed to the reg SP. It was a little challenging bringing the wt back down, and having to keep my arms in that BSish position for that long, but nonetheless, I really liked this drill!
C)FS x 2 + PP x 1 ~ 6 reps of complex x 5 increasing
1: 55# 2: 60# 3: 65# 4: 70# 5: 70#
Wt increase was purposely small as I wasn't sure about how the PP would go. I stayed at 70# cuz it was hard enough the first time! This complex x 6 was more challenging on my breathing than I thought it would be.
Good day.
Pushing my wts up little by little, feeling stronger.
I've really been trying to get more sleep, drink more...water that is :).... and just trying to keep in the forefront of my head that really, CF for me is fun!
I had more time than usual to get my workout done, so I took advantage of it. It was a good strength day.
A) OHS 4 x 10 (inc)
1: 45# 2: 55# 3: 65# 4: 75# (20)
I did 75# TWICE 'cuz I mis-hit the vid button and didn't get it on video the first time...I rested 5 min between.
I am totally jazzed about this. OHS have always been a glaring hole in my CF abilities. I had PR of 90# about a month ago, and I did 20 reps at 75# in this workout. They almost all felt good and the few where I felt off balance, I could correct without dumping the wt.
Really happy. Midline stability! :)
And despite the running involved (my time will still be slow. ..), I'm really looking forward to doing "Nancy" again this spring because it'll be the first time I'm confident enough to RX!
I got 5 @ 45#...barely...then realized I was PPing, not SPing so I stopped. Then:
1: 16 @ 22# just stopped at 16 (I dropped that far because the 45 was hard on my arms so...)
2: 12 @ 35#
3: 9 @ 45#
Once I got the hang of this 'new to me' mvmt, I could really feel the difference in what muscles were being activated as opposed to the reg SP. It was a little challenging bringing the wt back down, and having to keep my arms in that BSish position for that long, but nonetheless, I really liked this drill!
C)FS x 2 + PP x 1 ~ 6 reps of complex x 5 increasing
1: 55# 2: 60# 3: 65# 4: 70# 5: 70#
Wt increase was purposely small as I wasn't sure about how the PP would go. I stayed at 70# cuz it was hard enough the first time! This complex x 6 was more challenging on my breathing than I thought it would be.
Good day.
Pushing my wts up little by little, feeling stronger.
I've really been trying to get more sleep, drink more...water that is :).... and just trying to keep in the forefront of my head that really, CF for me is fun!
Tuesday, February 12, 2013
hello hydration!
I am experiencing a really weird little oddity.
I am waking up each morning around 3 with a pain in my right arm. It hurts. I can't get comfortable. Not sure what it is, but when I get up and start may day, it goes away. I sure as hell hope that my internal clock is not using this as a method to get me to wake up every day at 3or4 from now on!! YIKES!
My thought is that I need to keep upping my water intake. I am good, really good, about 3 days out of the week. My goal is 6. :)
Today:
5min AMRAP
10 tire sit ups (similar movement to a GHD situp)
4 lengths of the gym (50ish meters...)
250m row
~~rest 3min
x3
1: 2+8 2: 2+2 3:2+2
As with any leg dominant WODs, I felt like rubber getting off the tire to run, then again, getting off the rower to hustle back to the tire.
The tire situps were harder than I thought. I had only 'practiced' them for about 5 reps before doing this many.
Good AMRAPs to give my lungs some work.
I am waking up each morning around 3 with a pain in my right arm. It hurts. I can't get comfortable. Not sure what it is, but when I get up and start may day, it goes away. I sure as hell hope that my internal clock is not using this as a method to get me to wake up every day at 3or4 from now on!! YIKES!
My thought is that I need to keep upping my water intake. I am good, really good, about 3 days out of the week. My goal is 6. :)
Today:
5min AMRAP
10 tire sit ups (similar movement to a GHD situp)
4 lengths of the gym (50ish meters...)
250m row
~~rest 3min
x3
1: 2+8 2: 2+2 3:2+2
As with any leg dominant WODs, I felt like rubber getting off the tire to run, then again, getting off the rower to hustle back to the tire.
The tire situps were harder than I thought. I had only 'practiced' them for about 5 reps before doing this many.
Good AMRAPs to give my lungs some work.
Monday, February 11, 2013
thrust into this week
My decision to take two days off was a good one. I felt good during my workout today, with my delts cooperating. I also spent more time post-WOD on mobility than I have been. (love the BB 'trap smash'!) Sometimes I kind of forget, or finish my workout as a class is coming in and rather than heading to the lower gym to cool down, I want to go home, or have errands to do, or just....yada yada yada. I frickin' need mobility!
Last Mon I had a 5x5 rep scheme of thrusters. I had only gotten to 90# and the last couple reps in that set 5 were more like shoulder presses at the end!
Today:
A) THR 3-3-3-3-3
1: 75# 2: 80# 3: 85# 4: 90# 5: 95#
I planned the 5# increments so as to be able to actually do them all.
The vid is of sets 1, 3, and 5.
They felt pretty good actually. I do notice that I drop my elbows too much on the initial squat so it draws me forward too much. I'm having to rise from a 'deficit'. I also noticed on the 95# that I wasn't locking out completely at the top.
All in all, however, my 95# today felt much stronger than my 90# from a week ago.
+
7min AMRAP:
7 THRs @ 65#
7 PLUs
7 Box Js
5 rds even
I'm thinking I could have gone a little faster on the box jumps and gotten a few extra thrusters in at the end. But I didn't take too many breaks. When I did, it was right before the thrusters.
THRs: rds 1,2,4=UB / rds 3,5= 5+2
PLUs: rds 1,2,5=UB / rd 3 = 5+2 / rd 4= reset on bar @ 4, but didn't drop off
Box Js: UB (this was the first time I box j'd in my lifting shoes and it was fine)
Last Mon I had a 5x5 rep scheme of thrusters. I had only gotten to 90# and the last couple reps in that set 5 were more like shoulder presses at the end!
Today:
A) THR 3-3-3-3-3
1: 75# 2: 80# 3: 85# 4: 90# 5: 95#
I planned the 5# increments so as to be able to actually do them all.
The vid is of sets 1, 3, and 5.
They felt pretty good actually. I do notice that I drop my elbows too much on the initial squat so it draws me forward too much. I'm having to rise from a 'deficit'. I also noticed on the 95# that I wasn't locking out completely at the top.
All in all, however, my 95# today felt much stronger than my 90# from a week ago.
+
7min AMRAP:
7 THRs @ 65#
7 PLUs
7 Box Js
5 rds even
I'm thinking I could have gone a little faster on the box jumps and gotten a few extra thrusters in at the end. But I didn't take too many breaks. When I did, it was right before the thrusters.
THRs: rds 1,2,4=UB / rds 3,5= 5+2
PLUs: rds 1,2,5=UB / rd 3 = 5+2 / rd 4= reset on bar @ 4, but didn't drop off
Box Js: UB (this was the first time I box j'd in my lifting shoes and it was fine)
Sunday, February 10, 2013
weekend
Just a quickie update.
*Nemo*, storm of the winter, was a wonderful surprise day off Saturday. I took it.
Other than moving around and demoing during a Foundations session today, Sunday, I took today off too. My delts have been very tweakie...not just sore...and with OH mvmts on my program three days this week, I felt I needed this second day off.
Back to the week tomorrow.
*Nemo*, storm of the winter, was a wonderful surprise day off Saturday. I took it.
Other than moving around and demoing during a Foundations session today, Sunday, I took today off too. My delts have been very tweakie...not just sore...and with OH mvmts on my program three days this week, I felt I needed this second day off.
Back to the week tomorrow.
Friday, February 8, 2013
grab a chair, take a seat
It's been a long, busy week with lots at night...slow to post.
Tues: my call day
I did a double yesterday so today I decided to face my demon-goat and run the 2.4mi loop around my house. I haven't run in a long time, other than shuttle runs or gym lengths at Beacon.
I didn't put a time component on the run. I walked a couple times, probs about 400m total, just because I'm kind of a lamo. But it was good to get out in the cold and run. As much as I'm kind of dreading spring, I'm looking forward to being challenged by runs again.
Wed: strength
A) 5 x 1 full snatch
1: 45# (too far back at OH position)
2: 55# (speed was slow today even at this wt)
3: 65#
4: 70# (no squat)
5: 70# (yuch! struggled with this)
Today was not a good day with my snatch. I felt like my lift was okay, but just totally struggled with the squat. All I can do is keep at it. It will come. Trying to keep the frustration away is a little hard, but I try to remember I just started concentrating on the full depth squat a month or two ago. New movement, time needed. grrrrr
B) 5x1 full clean
1: 85#
2: 95#
3: 115#
4: 120#
5: 125#
These all felt good. The 125# was heavy, but felt better about getting under the bar than have before.
C) BS 6-8 x 3, 3 sec hold
1: 9 @ 95#
2: 6 @ 105#
3: 6 @ 115#
The armhold position on the backsquat has always challenged me, my delts. I'm finding that all the squat work is more than I am used to, so I take a little more time for delts to recover.
(Either that, my lack of fish oil took it's toll. But I'm back on it so we'll see if that helps.)
My depth was good. YAY
D1) 10 ring row
D2) 10 push ups
x 5
1: UB/2+2+2+1+1+1+1
2: UB/2+2+2+1+1+1+1
3: UB/4+2+1+1+1+1
4: 9+1/5+2+1+1+1
5: 8+2/4+2+1+1+1+1
Wow. My arms were weak for the push ups. I have gotten way better with my PU form by keeping my hands under shoulders, elbows staying close to my body. But the strength was just not there. :p
Finished up with some DU work. Did a quick 50 (in 3 'sets').
Thurs: day off
I was invited to a CF in Augusta to talk about my journey over the last 2 1/2 years and run a WOD. Representing "possibilities"! It was an honor...and lots of fun.
Fri: (today)
"Christine"
3rds FT
500m row
12 BW DLs 150#
21 box j's 20"
15:06
I was not feeling very gung-ho today. The DLs were heavy heavy. I got a couple of TnGs of 5 and 4, then the rest were 1s. Tough.
Last time I did "Christine" was 6-12 with a 125# DL, finishing at 13:38.
I'll be doing functional fitness all weekend! I have to be at the gym on Sunday I may do some rowing intervals or something.
Tues: my call day
I did a double yesterday so today I decided to face my demon-goat and run the 2.4mi loop around my house. I haven't run in a long time, other than shuttle runs or gym lengths at Beacon.
I didn't put a time component on the run. I walked a couple times, probs about 400m total, just because I'm kind of a lamo. But it was good to get out in the cold and run. As much as I'm kind of dreading spring, I'm looking forward to being challenged by runs again.
Wed: strength
A) 5 x 1 full snatch
1: 45# (too far back at OH position)
2: 55# (speed was slow today even at this wt)
3: 65#
4: 70# (no squat)
5: 70# (yuch! struggled with this)
Today was not a good day with my snatch. I felt like my lift was okay, but just totally struggled with the squat. All I can do is keep at it. It will come. Trying to keep the frustration away is a little hard, but I try to remember I just started concentrating on the full depth squat a month or two ago. New movement, time needed. grrrrr
1: 85#
2: 95#
3: 115#
4: 120#
5: 125#
These all felt good. The 125# was heavy, but felt better about getting under the bar than have before.
C) BS 6-8 x 3, 3 sec hold
1: 9 @ 95#
2: 6 @ 105#
3: 6 @ 115#
The armhold position on the backsquat has always challenged me, my delts. I'm finding that all the squat work is more than I am used to, so I take a little more time for delts to recover.
(Either that, my lack of fish oil took it's toll. But I'm back on it so we'll see if that helps.)
My depth was good. YAY
D1) 10 ring row
D2) 10 push ups
x 5
1: UB/2+2+2+1+1+1+1
2: UB/2+2+2+1+1+1+1
3: UB/4+2+1+1+1+1
4: 9+1/5+2+1+1+1
5: 8+2/4+2+1+1+1+1
Wow. My arms were weak for the push ups. I have gotten way better with my PU form by keeping my hands under shoulders, elbows staying close to my body. But the strength was just not there. :p
Finished up with some DU work. Did a quick 50 (in 3 'sets').
Thurs: day off
I was invited to a CF in Augusta to talk about my journey over the last 2 1/2 years and run a WOD. Representing "possibilities"! It was an honor...and lots of fun.
Fri: (today)
"Christine"
3rds FT
500m row
12 BW DLs 150#
21 box j's 20"
15:06
I was not feeling very gung-ho today. The DLs were heavy heavy. I got a couple of TnGs of 5 and 4, then the rest were 1s. Tough.
Last time I did "Christine" was 6-12 with a 125# DL, finishing at 13:38.
I'll be doing functional fitness all weekend! I have to be at the gym on Sunday I may do some rowing intervals or something.
Monday, February 4, 2013
new week, new month
Monday and thrusters. Whatev! :) hehehe
A) thrusters 5-5-5-5-5
1: 65#-video...good place to show 'early' form
2: 75# -UB, all "for real" thrusters :)
3: 85#-video...UB, paused on #5 and ended up pressing it up
4: 87.5# - 85 was hard so I didn't want to go up a bunch and have completely crap form on all of them. I also realized I could break them up so I went 2+1+1+1
5: 90# - video...3+1+1, pressed up the last one, but the first 3 felt pretty good
Focus on all of these was to be patient with my arm thrust so it was led by my hip thrust.
B) OTM 10min
5 PLU
5 burpees
2nd and 10th min were the video clips
PLUs all UB and felt strong throughout all of them. 5 PLUs seems to be a doable number for me as far as sets. Not really sure if my grip is improving, my mindset is improving, or both.
Burpees...that's all.
Each set was anywhere from 24-28 seconds, with the longer later on.
I rested about 15min, took a 500m recovery row, then joined the noon class.
I felt good and today was a real "nice" old-school triplet.
A) squat clean work 3-3-3-3
I got to 95# and stayed there in part to work technique and in part because I didn't want to overdue even though I felt good. I tried to keep a focus on the bar brushing my thighs so I knew I was opening up. At that lighter weight, I felt my form, for most of them, was more consistent than I have been feeling. We'll see when I go heavier!
B) 4 rds FT
25 KB swings 44#
25 sit ups
75 running singles
11:12
I could have broken 11 if I was not having to move my KB each rd so my jumprope wouldn't get caught in it...my fault for not correcting that after the first round!
Sits and jumps UB
KB UB rd 1, then broke once on rd 2, broke twice on rd 3 (once only to chalk), then on rd 4 I broke at 10+5+3+3+4...perhaps could have held on a bit longer, but my delt/tri area on my left arm tweaked a bit so I didn't want to push it.
A) thrusters 5-5-5-5-5
1: 65#-video...good place to show 'early' form
2: 75# -UB, all "for real" thrusters :)
3: 85#-video...UB, paused on #5 and ended up pressing it up
4: 87.5# - 85 was hard so I didn't want to go up a bunch and have completely crap form on all of them. I also realized I could break them up so I went 2+1+1+1
5: 90# - video...3+1+1, pressed up the last one, but the first 3 felt pretty good
Focus on all of these was to be patient with my arm thrust so it was led by my hip thrust.
B) OTM 10min
5 PLU
5 burpees
2nd and 10th min were the video clips
PLUs all UB and felt strong throughout all of them. 5 PLUs seems to be a doable number for me as far as sets. Not really sure if my grip is improving, my mindset is improving, or both.
Burpees...that's all.
Each set was anywhere from 24-28 seconds, with the longer later on.
I rested about 15min, took a 500m recovery row, then joined the noon class.
I felt good and today was a real "nice" old-school triplet.
A) squat clean work 3-3-3-3
I got to 95# and stayed there in part to work technique and in part because I didn't want to overdue even though I felt good. I tried to keep a focus on the bar brushing my thighs so I knew I was opening up. At that lighter weight, I felt my form, for most of them, was more consistent than I have been feeling. We'll see when I go heavier!
B) 4 rds FT
25 KB swings 44#
25 sit ups
75 running singles
11:12
I could have broken 11 if I was not having to move my KB each rd so my jumprope wouldn't get caught in it...my fault for not correcting that after the first round!
Sits and jumps UB
KB UB rd 1, then broke once on rd 2, broke twice on rd 3 (once only to chalk), then on rd 4 I broke at 10+5+3+3+4...perhaps could have held on a bit longer, but my delt/tri area on my left arm tweaked a bit so I didn't want to push it.
Saturday, February 2, 2013
fifties friday/self-select saturday
Woke up with a "stopyourbellyaching" attitude yesterday. I mean, really, nothing to complain about so nothing to whine about so get back to enjoying the frig out of my CF world!
Fri: Still working on squat depth, which is coming along! Basics can get 'old' but then again you can never get enough of them!
A) BS 4-6 x 3 w/3sec hold at bottom
1: 6 @ 92# 2: 5 @ 102# 3: 4 @ 112#
Went heavier today. Push a little more each time, annie!
It's always amazing to me how a relatively light weight can get so challenging by adding the hold at the bottom! The vid is of sets 1+3. I should probably be going a little closer to failure. On set 1, it looks as if I had another couple in me...
then: for time:
50 WBs (15 @ 9')
50 DUs
50 burpees
7:19
I haven't done a large chunk of WBs in a while and ended up having to break them up a little more than I thought I would when "planning" this.
15-11-9-5-5-5
DUs were pretty broken up
Burpees are burpees. I just do them and don't stop.
I was pretty gassed when I started them so I decided to keep steady at them by doing the drop down and one knee 'crawl' up to the hop on every one. I even alternated the lead knee and I definitely think they are as efficient that way as the a tired version of the spring up with both legs.
I should have paid more attention to the split times.
********************
Saturdays are always self-select. I pushed so much yesterday I didn't want to overdue the pushing today so I went to advanced class this morn, but they were doing "Nate" so I did something different, but still on the 20min AMRAP scheme.
2Omin AMRAP of:
4 C2B
2 HSPU
8 DLs @ 165#
7+6
I used the thin purple band again for the C2B, trying every few to see if I could get up without. I did a couple unassisted, but that's it....keep at these! I no-repped myself on a couple because I didn't touch the bar. I want to practice switch grip on these too. I keep forgetting to do that mid-WOD! I'm thinking I also ought to try jumping C2Bs too.
HSPU are still used with 3 mats. :) I did a few with 2 early on, but then needed the third. Couldn't get my kip off today. I may need these and I'm pretty sure Masters women 55+ can use a box, so I really need to keep practicing both ways. They are hard even from the box!
Felt the need to do a little DL pulling today. I did the first 5 sets UB, then sets 6 and 7 I broke up into 5+3.
Didn't get sweaty on this, but used a couple goats in the WOD so it's all good.
Day off tomorrow.
Fri: Still working on squat depth, which is coming along! Basics can get 'old' but then again you can never get enough of them!
A) BS 4-6 x 3 w/3sec hold at bottom
1: 6 @ 92# 2: 5 @ 102# 3: 4 @ 112#
Went heavier today. Push a little more each time, annie!
It's always amazing to me how a relatively light weight can get so challenging by adding the hold at the bottom! The vid is of sets 1+3. I should probably be going a little closer to failure. On set 1, it looks as if I had another couple in me...
then: for time:
50 WBs (15 @ 9')
50 DUs
50 burpees
7:19
I haven't done a large chunk of WBs in a while and ended up having to break them up a little more than I thought I would when "planning" this.
15-11-9-5-5-5
DUs were pretty broken up
Burpees are burpees. I just do them and don't stop.
I was pretty gassed when I started them so I decided to keep steady at them by doing the drop down and one knee 'crawl' up to the hop on every one. I even alternated the lead knee and I definitely think they are as efficient that way as the a tired version of the spring up with both legs.
I should have paid more attention to the split times.
********************
Saturdays are always self-select. I pushed so much yesterday I didn't want to overdue the pushing today so I went to advanced class this morn, but they were doing "Nate" so I did something different, but still on the 20min AMRAP scheme.
2Omin AMRAP of:
4 C2B
2 HSPU
8 DLs @ 165#
7+6
I used the thin purple band again for the C2B, trying every few to see if I could get up without. I did a couple unassisted, but that's it....keep at these! I no-repped myself on a couple because I didn't touch the bar. I want to practice switch grip on these too. I keep forgetting to do that mid-WOD! I'm thinking I also ought to try jumping C2Bs too.
HSPU are still used with 3 mats. :) I did a few with 2 early on, but then needed the third. Couldn't get my kip off today. I may need these and I'm pretty sure Masters women 55+ can use a box, so I really need to keep practicing both ways. They are hard even from the box!
Felt the need to do a little DL pulling today. I did the first 5 sets UB, then sets 6 and 7 I broke up into 5+3.
Didn't get sweaty on this, but used a couple goats in the WOD so it's all good.
Day off tomorrow.
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