strength day

Like these days. Love the 21min EMOMs! :)

So:
A) BS wave: 10-8-6-10-8-6-10-8-6
85-105-115-95-110-120-100-115-125
I lost a little steam at the end. 125 was tough. I was actually hoping to get up farther.  My right knee was giving me a little trouble so I was being a little tentative at the end.

Take away from the BS: I need to be better about hammie mobility.  I think that's my limitations on both running and 'feeling the knee' in squatting.  Haven't felt any knee issues for two years...don't want to start again now! :)

+

OTM 21min:
1st: 3 C2B
2nd: 5 FS @ 95#
3rd: 10 PP @ 75#
C2B: mostly 1s/about 3x I did 2s....need to work more on stringing)
FS: felt good, got tough, but need to be good at this wt, so I pushed
PP: after 1st rd, dropped to 65#  : the 75# was very slow, and one arm was feeling challenged so I thought I'd scale down : 65# was a good wt, I could do them UB, concentrating on driving through my heels and pressing at hip opening

sunny sunday

Beautiful sunny day. Nice change from the usual.

Played 9 holes this morning for the first time all season and did pretty well.
Then home to some running work:

2min run
rest 1min
x 5
Each run I got a little farther. I ran 1min then turned back home.
These runs went from just before the turnaround to at the turnaround.
(I'm running at home on my road so the distance is not exact, but it was close to the 400m estimate.)

This will be good for me to get back to some regular running.  That said,  just running today after having some running in my workout yesterday, plus all the squats, my legs were fried by the time I began what I was going to do next:
200m run FT
rest 1min
x 5
I started the 1st one and my calves and hammies felt terrible.  I may have taken too long a break between these sections...about 15-20min.
1:09 was the first time, and I just stopped.  I have a little time to ease back into the running.  I mean, within a couple weeks, I'll be fine. Last year I overdid with the early running and paid for it for about three wks. 

I did some shoulder mobility with my PVC, then did some snatch progression practice with it.  My shoulders didn't need to go heavy today.
20 x 3 BiC's @ 10#
10 x 3 TriExt @ 10#

***sidenote on yesterday: 3 x 4 PUs in wm up
I plan on getting so that I can get through 5 x 5, then onward to more :)
Also did my post-workout rope climb yesterday.  grrriiippp work!

7am Sat

Coaching.  BNB2 info session.  Programming mtg.  Sunny day.

Clearly I needed to get up and get my workout in early. I got to Beacon by about 6:45, started by 7am, and was able to get done before the 8:15 class.
This may become a Sat habit. I really liked getting there early and being done early!

A) HPS 5-5-5-5-5
55-60-65-70-75
I went up by 5#s by choice.  I actually was feeling pretty good, but I wanted to have a snatch session that felt good the whole way through.  My grip toward the end was more or the issue than the wt.  Otherwise, I felt much better today with these.
vid of 1 + 5 


B) DL 5-5-5-5-5
145-155-165-175-185
Last couple sets were heavy, but managed 3+2 on both. (dropped and reset quickly...)
Focus today was sending my hips back before heading back down.  I normally do this, but last time I DLd I noticed my knees were bending first.  I have grown to enjoy DLs!

+ 

1rd FT:
400m run -> 10 BSs @ 135#
400m run -> 10 FSs @ 95#
400m run -> 10 OHS @ 65#
10:54
My runs were between 2:10 to 2:30.  Early in the season for runs in WODs! My usual, while still not speedy, is closer to 2:00.
BSs and FSs(deloaded from BS wt before starting) were UB.
I need to work on speed on heavy wtd sets...suck it up and just keep breathing through them!
OHS (separate bar preset): 6+2+2
I lost the bar forward on the 7th and 9th OHS. 
It was definitely different doing the OHS in my regular Nanos!  With my Oly shoes, I'm sure I could have corrected myself and not lost the bar.  Good lesson!! :)

Thurs Thrusters

Another big day and while I always think I won't make it through, I always do and am glad I can work through some of those uncomfortable moments. :)

A) PJ 10 x 5
75/85/95/100/105
I did realize during the 95# set that I needed and could get lower under the bar.  Those that I did, for the rest of the reps, felt better.
vid is of the 1st set @ 75# x 10 and 5th set @105#, that I failed at 6...just maxed my energy

 Then: 1 rd FT
row 500m / 30 THRs @ 65#
5:19
row= 2:02
THRs= 3:10
+transition time
I had to break up the THRs more than I thought I would...mildly frustrating.
The vid doesn't include the row, and I mostly sped up the THRs for critique.  I also think I need to frickin' count better.  I reviewed my reps and only did 29....doh! 
At about 18reps, I honestly briefly had completion doubts. But then whatev, I sucked it up. :)

+
10min AMRAP of:
250m row / 10 WBs
4 + row + 6
rows were all about 1min
WBs = 16# Dynamax to 9' target
1+2(UB), 3(8+2), 4(6+4), 6 through...
Experimented with my breathing on the row.  Coach has me thinking about breath, a lot.
Working with the 16# WB will be good! Dynamax, also good.
**little aside: I can't believe I've used the Dynamax for "ball slams". Geez, they bounce so high up you don't even have to squat.  Happy we have the heavy balls for the ball slams!

Wed WOD WOD WOD

Great day today.
Beautiful weather this aft, finally, so it meant doors to Beacon wide open.

Big WOD day:

Row: :30 @ 100%, then :90 @ 50% x 5
(I was surprised that my abs were a little sore when I took my firs warm up rows from the low rep count of 50 GHD situps yesterday. Obvie much better work than even a wt'd sit up!)
I got a little confused on how to figure the 50%...you know, math and a CrossFitter....baahhh! :) 
The :30 @ 100% were:
1-1:40 to 1:43
2-1:40 to 1:43
3- 1:43
4- 1:42 to 1:44
5- 1:45 to 1:47
The :90 @ 50% were all btwn 2:35 to 2:40.  (that may have been a little slow)
I've been a little surprised that I've been able to do my 'sprints' at such a low pace.  Happy.
I missed the exact overall distance, but I know it was 2K and change...maybe 2200plus.

+

7min AMRAP
3C2B
5 PUs
15 DUs
6
C2Bs: all singles, but all good reps
PUs: 1+2(UB), 3+4(3+2), 5(2+1+1+1), 6(3+1+1)
DUs: 1+5(1 tripup), 2+3+4+6(UB)

 ~~rest 3min

7min AMRAP
3 T2B
5 burpees
10 box js (step down, which I always do anyway)
5+6
All mvmts UB.
Still on the double swing for the T2B.

I know that more shoulder work is upcoming, but I felt good today and wanted to give a go at a 1 rep max Split Jerk. 
PR @ 130#
I need to work on getting lower under the bar and I'll get more!

Extra mobility tomorrow, I'm sure!

field trip

I traveled to Craic, in Dedham, today to have a coached sesh.

It felt pretty great working on snatch technique. I kept the wt low cuz I have to drill the technique...drill drill drill!

Metcon today:
5rds FT
20 cals on airdyne
10 GHD sit ups
11:08

Never having been on an airdyne, it took me the first two rds to really understand what John meant when he kept saying "use your arms; arms and legs; your arms should be pretty fresh". Really using my arms to pull the handles cut my last three rds for the 20 cals down from about 2:00 to approx 1:30-1:35. I also then learned why people fear the AD!!
Sit ups felt fine, just tired at the end.
Transitions between AD and GHD were awkward...getting off the AD itself takes practice!!

wknd combo

Spent today in Newport visiting kids, so I combined Sat and Sun workouts on Sat.

Sat:
A) snatch: work to heavy single
~~for me, this meant not so heavy, more a focus on technique
55# (video)
65# (vid didn't turn on...I hate when I do that!)
70#:caught it but sunk down into the squat
As I was working on these, at the 45/55/65 levels, I also threw in about 5 overhead squats to try to get comfortable with that portion of the lift.
I realized today that, especially as I'm trying to gain control over this technique, I really need to do about 15min more mobility on my hips and shoulders than I have been doing.  I kind of set myself up for frustration by shortchanging myself on mobility for this movement. 

This was made extra clear by the end of the second part of my Sat program:
B) 90% of A- 10min AMRAP of:
2 snatches @ 55# // 30 DUs 
6+1
By the middle of these rds, by form was getting better...more warmed up.  Still soooo far from feeling the slightest bit comfortable here, but clearly, as I said, I need to give myself more of a chance!
The DUs were so off today.  Rds 3+4 were very broken.  The other rds were just 2 or 3 sets.
I was wearing my lifting shoes today and while I know I can DU in them, today they felt pretty cumbersome.

~~rested about 45min

Sun:
A) BS 10x5
95/115/120/125/130
Overall, these felt good.

B) BiCs 12-15x3
21 @ 10#        16 @ 15#        12 @ 15#
C) Tri ext 12-15x3
17 @ 10#       12 @ 15#      10 @ 15#
Not sure if I'm doing the Tri ext's correctly.  They were hard!
My arms were pretty gassed, but I actually really liked how controlled these had to be and can feel/understand how they will help my strength!!

Then, lastly: Row 500m/rest 2min x 4
2:09  /  2:07  /  2:04  /  2:05
These were admittedly 'tired' efforts.  I wanted to row as much for recovery as because it was programmed, but yeah, I was beat at this point. 


I have been trying to work out a little muscle issue around my right knee.  It hasn't prevented me from any movement, but again, I think this is creating a deeper awareness of my own need to pay much more attention to my pre and post mobility.  I've managed to stay 'tweak free' for so long, I don't want to jeopardize my functionality at this point! 
mobility mobility mobility

black jack

My coach, John McEvoy, clearly thinks I am a more of a beast than I may really be...for now! :)
Yesterday I had to 'deload' my PP bar.
Today, I thought I might have to 'deload' my FS bar, but then I just kicked my own ass and got on with it. haha

So, 'black jack'...aka 21.

Today's program was a 21 minute EMOM  of:

1st min: 5 FS @ 120#

2nd min: 5 kipping PLUs

3rd min: 5 burpees

~~keep rotating through like that til 21 min

During the warm up, the FS felt heavy, but I knew with a minute I'd be a weenie to complain to myself! 

I had to pause with the rack on my shoulders on the last two rds, so kind of 4+1 on those, altho I didn't put the bar down.  Most sets were around 20-25sec

PLUs felt great. All UB (thankfully ;) ) I worked on the turnover speed as John had mentioned before.  Sorry no vid on any of these... but my turnover was pretty good.  Most sets were around 10sec

Burpees were all around 10-12 seconds. 

After few minutes rest I wanted to go for max PLUs as I haven't done it since before my surgery and grip challenges. 

15  (my old max is 21) I'm good with this.

I did 9+3+3, hanging for a sec betwn to regrip.

I dropped after 15...next time I'll stay on! :)

Rest day tomorrow. Looking forward to it.  My body feels used... good used, but used! 



Twofer

Double day today.

Morning: row or run 20: easy pace
I ran 10min out from my house/10min back.
As I am still working up to my running after a long winter hiatus, I did indeed make it an "easy pace".
That said, I was pretty happy that I came in at just a smidge over 2mi.
After the last 5K I ran last fall, my goal for this year was to get my mile time at least to a 9min mi.
Looks as though I'm headed there. 
Cool!

~rested 4 hrs.

5rds FT:
10 PP @ 95#
20 DUs
6:24  not rx.
 By the time I warmed up to 95#, it was pretty clear I would not be able to do more than 1-2 at a time, and wasn't sure how long any 2s would last.  It was just damn heavy today.
I dropped the at to 75# so I would actually get a metcon out of it.
Now I know to revisit this at 95# someday!
1: PP / DU UB
2: PP 5+5 / DU UB
3: PP 3+5+2 / DU UB
4: PP 3+5+2 / DU UB
5: PP 2+3+2+2+1 / DU UB

1st rd was :47. 4th rd was about 4:30.  Last round took forever on the PP.
I did so well on the DUs that I was debating to do a 2min max or not.  Sometime this week.

rest x 3

Last WOD day was Fri.
I thought I'd be WODding Mon (yesterday) as that was my old schedule, so I decided to take off the weekend.  Anyway, my new off days are now Mon/Fri.  Okay, so after three days, I was ready to workout today.  :)

Todays program:
A) Deadlift 3-2-1-3-2-1-3-2-1
165-175-185-175-185-195-(vid-> 185-195-205)
I didn't used to care for DLs, but now I really like them.  Getting used to that heavy pull really gets your first clean or snatch pull feeling easier as it's so much lighter (for me anyway!).
Today, I could really feel my lats firing up on the DLs, too, which I hadn't experienced before.  Not sure if i just wasn't tight enough. Nothing hurt, just noticed it each time after I put the barbell down.

Reviewing the vid, I def bent my knees too far fwd on the reset down. That barbell path was def not straight! :/

 

I'm happy I went kind of heavy.  I have had a tendency to come up a little short on weight.  Worst thing that would happen would be a fail at a lift....big deal! At least I could say I pushed my self.  That's my mindset.  Stop being uncertain about wts and just do them...experiment with heavy for the sake of a better workout, but of course, not at the expense of my form!

+ 500m row, all out
then right into 2min AMRAP of: 115# PCs
1:49 on the row (2sec short of my PR)...GASSED! haha
7 PCs, none of which was very pretty
~~I missed the first lift, then regrouped to finish out the 2min.  I struggled. This wt is only 10# shy of my clean. 

I felt good to get through it all.  It felt good to lift!

After about 20 min, I did my 30 burpees for the day for the "no reason burpee challenge".  :)

 

I have been eating a little erratically lately. Nothing "bad", just not always the best choices and at odd times.  Beacon is doing another challenge soon and I think it's perfect timing!

BS

1 rep max BS was the Beacon program today and after coaching all morning and watching people get PRs, I knew I wanted to take the noon class.

No vids, but I PRd too!
190#
I don't think I've done this for a while so I knew I'd PR. I felt solid through all the warmup sets.  When I hit 190, my first lift didn't feel deep enough, so I asked my spotters and they both said no.  Wanting the lift, I did it again and got the full ROM.  I felt great and know I had more in me today. Too bad I ran out of time....next time!

Then we had "death by 10meter sprints".
min1=10meters
min2=20meters
min3=30meters
etc
until you can't sprint the matching meters in the given minute
17min +7meters into the 18thmin.

I like 'death by's. They are all fun and games until about the 10-12th min, then the dread sets in. :)

Good workout. 

rest x 2 + row

Tues and Wed both ended up being rest days.
I am doing burpees every day for the challenge, which are much easier to do when a) you are warmed up and b) when the dog doesn't try to jump on you every time you jump up! haha
Also, before classes yesterday, I played around with some heavier wall ball/higher target reps.  I want to try to vary what I use for things.

I was going to do Beacon's WOD today but since I just snatched on Mon, I didn't want to again today.  My arms were a little sore from demoing dips yesterday.

Decided to do the 500m row x 5 ~ 3min rest btwn each
I didn't do this last week, but I did it two wks ago, so I wanted to beat those times.  I did. Kept them all under 2min this time.
I SO didn't want to do the 5th...I was okay going into them, but the last two post-breath was limited. :) I also ate kind of crappy before I went to Beacon.  Primal crappy, but crappy nonetheless.  That does not mix well with rowing! I didn't hurl, but I felt, well, crappy! Go figure.
Despite how I felt, I was pretty happy with my numbers.

I finished up with my 20burpees for the day. 

Then home to finish my taxes.  Ugh. 

a week's update

Much has happened in the last week.

Nerves, nerves, nerves. 
I really didn't handle my nerves about 13.5 very well.  I put more pressure on myself and the WOD than I needed to, which got in my way. 

4min AMRAP of:
15 45# THRs
15 jumping C2Bs
~hit 3 full rds/90reps, then you 'get to have' another 4min AMRAP of same. :)...etc etc etc
I was only going to get after this one time because I thought I would be able to get through the 3 rds and one time would be enough. 
I did it on Saturday, after a couple days of rest.  My body was able, my mind was a wreck. 
I tried to have a game plan, which was UB on the THRs.  Worked, but I was too damn measured on them.  That didn't leave me enough time to be more consistent on the C2Bs.  I ended up feeling frantic to get them in, which led to about 6-7 no-reps. Jumping C2Bs are harder than you'd think because they are pretty awkward.  Couple that with the fact it's more a leg movement than a pulling mvmt and BAM, a quad quad WOD!! 
My 1st attempt landed me at a mere 78 reps.

I was very disappointed with myself, knowing right away that I owed it to myself to try this one again.  I only had the next morning, so I pretty much laid on my roller all night to get my quads loose and ready.  I also had a solid self-talk, smacked myself on the back of the head a few times, and let the lesson sink in that nerves are normal, but the pressure I put on myself was ridiculous! 

I was totally ready Sunday.  I'll do what I can do.
My plan on the THRs was still UB through the first 3rds, but faster damnit! Check!!
The C2Bs went:
1: 5-5-5
2: 3-3-3-3-3
3: 3-3-2--> not sure how many 2s and 1s I did to finish up 15, but I had a minute to do them, so I knew I'd get through. I finished with about 10sec left before 4min.
Into minutes 4-8, I completed almost 2 more rds.
I had to resist the urge to rest longer once I got past 4min, but I still rested a little too much. Anyway, the next 2rds of THRs I did in sets of 5.
The last full rd of C2Bs, plus the extra 7 at the end, I did in 2s + 1s.
I wanted the last two C2Bs so much that I missed them. :)  The "feeling frantic" is self-destructive! haha  Otherwise, all my C2Bs were good.
Score on attempt 2: 142.  Better. :)
I would say that I really needed this experience.  I have been able to keep the Open in perspective for the last couple years so going through these very different emotions was good for my growth. :)

Mon: After talking with John, I will likely go 1on/1off all week, then back at a regular schedule next week. 
Yesterday was going to be an 'off', but I felt good and two of my friends were going a little snatch practice and some 100m sprints.  I was done coaching so I thought I'd join in.

Snatch practice felt good. 
3-3-2-2: 55-55-65-75

I stayed light for technique.  The vid is of a 65. I think my form was actually better on the 75, but I didn't get it...

I did 6x100m sprints, 60 rest btwn each.  I am really working my way back into running.  Consequently, I went at about 80%...if I can actually guess what 80% of running through molasses feels like!   Running=monster goat! 
I felt it in my hammies a little, so either it was from the snatching, or I run wrong! I need assessing!

I'm doing a burpee challenge for the next 30 days, so aside from the burpees I need to get in today, I'm taking the day off today.

wod wed...13.5

My coach programs for me with clarity and intention.
He must just roll his eyes when I change it up. :)

These last couple weeks I have been feeling all sorts of out of cinch. I know it's because the Open creates a little imbalance in normalcy, so I'm just going a little more with my own flow as to how I'm feeling and what I want to do. 

Yesterday (Wed) my program called for 5 x 500m row. Goal was to try to beat last weeks.
I do want to get to this, but didn't yesterday.
I wanted to WOD...burn off a little nervous energy.

The wts I used today and my wt'd sit-ups that I subbed for the k2e all had to do with getting in the work but keeping the load on my grip to a minimum.

a) 5 HPC @ 75# EMOM for 7min
~~all UB, felt very efficient in the catch today...happy that I learned how to 'release and rehookgrip' on these.

b) 5min AMRAP
5 wt'd sit-ups (15#slamball held to chest)
5 box js 20"
5 DLs @ 125#
~rest 2min 
x 2
6 + 7  and 6 + 14

My goal was to just keep moving, which I did.  Kept my mind off my nerves about 13.5, which I was unusually nervous about yesterday.  I think just knowing this is my last shot to stay in the top 20 puts a little more pressure on this one.

I rested about 15 min then did a 5min recovery row at about a 2:20 pace.  Then a little more mobility.

So, my 13.5 version, being a Masters 55+, is 45# thrusters and jumping C2B.
My first reaction was that I was kind of offended with the jumping C2B.  It changes the WOD to a much more leg dominant one, as opposed to the leg/pull of reg FRAN.  But yeah, Castro wants to try to get people to push into that second time domain....

SO, I'm going to do a little run through today on this, do some mobility, then sometime in the next three days, do this 13.5.  Not sure when. 

I've actually liked all the WODs so far.  Now just the one more....

skip to Tues

I took yesterday off, not so much because of soreness, but I felt pretty fatigued.  Just some recovery rowing to keep my body loose.

I altered today's programmed workout John suggested for me because the original one had a little too much pulling in it.  My grip needs rest, especially seeing as everyone suspects PLUs or C2Bs for 13.5.

I warmed up with a couple 500m rows.  These felt really easy today, even as warm up.  My pace was around 1:56....for warm up.  Anyway. We'll see how I do on the rows tomorrow.
Then some shoulder mobility, some ext rots with the bands on the rig posts, then squat work.

The original workout was:
5C&Js
7PUs
7PLUs
x5
I switched it to:
5 FS
7 PUs
2 PLUs/1C2B
x5
85-95-105-105-115
1/4/5 sets of PUs UB --2/3 sets 5+2
1-5 PLUs/C2B UB ;)
If felt good to get some squats in. I haven't really done any, I don't think, since the Open started.
The PUs felt good. I'm feeling strong on those technically...strong shoulder support, elbows close to my body.  It's amazing how that's so hard to do at first, then they just get "easier" that way. 
Huh, funny thing about technique! haha
Didn't want to do too much OH pulling, but wanted to get just enough in as practice today.

Nervous about this last WOD, 13.5.

13.4 x 2

Been off the blog here for a few days.
Quick recap, then I'll get back to normal.

I gave 13.4 a go last Thursday.  Honestly wasn't planning on it because I was feeling a little "off".
Went into it knowing I needed to keep to a plan of no more than three T2B at a time so my grip would hold.  I also thought I should keep to threes on my C&J too, despite them being fairly light for me @ 65#.

I kept exactly to that plan.
Rds of 3 and 6 on the C&J UB, then sets of three on both right through.
Right from the outset, sets of three on the T2B into rd 12.  When I felt like I might miss on the third of a set, I stopped and went to twos. This prevented me from failing and never no-repping.
I ended up with 80reps. 

Unfortunately, I didn't feel gassed and had my grip been up to it, I was ready to give it another go within about 10 mins.

I took Fri and Sat off to rest up my grip and lats.
Went in early Sunday feeling good.  Ready to get 10 more reps.  SURE I would get at least 10 more reps by sticking to my T2B sets of three, but going through the C&J faster as I knew I could.

Not sure why I varied this. :(
I did go faster on the C&J with 3/6/5+4/4+4+4/5+5+5.  Fewer breaks.
Unfortunately, on the T2B on the 9rd, I did a set of 4 and knew right away it was a mistake. That ONE extra rep threw me and my grip off.  I actually had one no rep and also had to go to singles.  So this all slowed me down and I ended up with 78 reps.

Nonetheless, I'm happy I went after this again as it was one that you almost had to give yourself the chance to do again.

After a full morning of coaching, I'll head back to the gym this aft and get in a recovery row before I have a Foundations and my women's group. 
I'll WOD in some way tomorrow, but nothing too grip intensive.

I see a lot of DLing and farmer's carry in my future to increase my grip strength! :)
I have been trying to farmer carry the 25# plates around the gym.  These are hard because they have no lip to hang onto.  My goal is a couple lengths of the gym without dropping them.
Course, that's just ONE thing I want/need to work on.