Sat:
I needed to do Thurs program, so I did that Sat.
Event 6
Snatch and DU ladder like at last year's Games
I didn't set up tons of bars, but added or exchanged wt plates each time. I did it as close to 1min timings as possible.
Snatch at 5# increments (with 1min for attempts) until failure.
Next minute AMRAP DUs.
Started at 65#
Got as high as 95#
(split snatches after 75#)
Attempt at 100# twice, but couldn't get under it.
I want that!
DUs=42...I stepped on the rope when I started and lost the handle....no mulligans, eh? :)
Event 7
2min maxes with 10sec transitions:
WBs=32 (16# WB to 10' target...3sets of 5, then 3s and 2s)
CTB=13 (only strung a couple sets of 2...the rest all singles)
DUs=146 (PR on total and consecutive (50)...had to stop to catch my breath a couple times, which always seems to be the bigger issue for me on DUs!)
Cals on rower=37 (just gotta pullllll!)
End of Event week 2
~~three weeks to go!
Sunday
run for 3min hard
walk for 2min
x 4
Def harder than the minute intervals.
Distance was just shy of 2miles, so a little less than the 1min intervals. Keeping the pace hard for the full 3min was tough, but again, it helped when I repeated a little mantra in my head.
I also realized that this 3min was good...kind of like an OD run. 400m are closer to 2min, so to have to run a little longer is a good mental challenge!
I did notice that even though I did this early (7:30am), the air was still a little thick and I was a little wheezy. I'll try to remember to use the inhaler if I think I'll need it.
I ended up running home the last 1/4ish mile.
Sunday, June 30, 2013
Thursday, June 27, 2013
event week hiccup
Little hiccup in Event wk 2.
I planned on getting my day 3 workouts done today, but ended up just working skill.
snatch
CTB,
16# WB to the 10' target
All in a 5x5 scheme
Having to get Laurence to the surgery center today was the factor. Thought I'd have time, but couldn't have fit them in properly.
I am going to get after them Sat morn.
So yeah, a hiccup, but that's all.
Just an aside, despite the heavy work yesterday and the triple on Tues, I felt really great physically this morning! I STILL feel great now, which would not be the case if I felt affected by the workouts of the last two days.
Altho still not consistently great, sleep has been better; hydration has been better; back on fish oil regularly once I stopped fighting my 'hatred' of the liquid and changed back to pill form; post-wod mobility is more thorough; trying to keep everything in perspective.
All good. :)
I planned on getting my day 3 workouts done today, but ended up just working skill.
snatch
CTB,
16# WB to the 10' target
All in a 5x5 scheme
Having to get Laurence to the surgery center today was the factor. Thought I'd have time, but couldn't have fit them in properly.
I am going to get after them Sat morn.
So yeah, a hiccup, but that's all.
Just an aside, despite the heavy work yesterday and the triple on Tues, I felt really great physically this morning! I STILL feel great now, which would not be the case if I felt affected by the workouts of the last two days.
Altho still not consistently great, sleep has been better; hydration has been better; back on fish oil regularly once I stopped fighting my 'hatred' of the liquid and changed back to pill form; post-wod mobility is more thorough; trying to keep everything in perspective.
All good. :)
Wednesday, June 26, 2013
day 2, event wk 2
Big day today.
I needed to get some things done at home this morn for the Beacon No Bread celebration on Sat, and Laurence is having (minor) surgery tomorrow, so no way around timing for getting in the WODs today.
I needed to switch Event 4 and 5 because of time constraints.
Event 5:
5RFT
250m row
push empty sled length of turf (55ish feet)
10 burpees
11:37
The sled push was the worst part of this WOD. Yikes! I also think I went out a little fast on the first row...I kept a little more measured pace the last four rounds.
Burpees are burpees.
~rest 2.5 hrs
Event 4:
7min AMRAP
10 DLs @ 185#
20 DUs
10 burpees
~rest 3min
repeat
3+3 and 2+37
I did all the DLs as singles, but until the last couple rounds, I also reset and lifted again fairly quickly.
With that big a weight, I wanted to make sure my back felt secure on every lift!
On the DUs, I tripped once in Rd1 of first AMRAP and once in Rd2 of second AMRAP. Felt strong.
Burpees? Again, they are burpees! :)
Post-WOD mobility lasted longer than usual today, which was by design! :)
I needed to get some things done at home this morn for the Beacon No Bread celebration on Sat, and Laurence is having (minor) surgery tomorrow, so no way around timing for getting in the WODs today.
I needed to switch Event 4 and 5 because of time constraints.
Event 5:
5RFT
250m row
push empty sled length of turf (55ish feet)
10 burpees
11:37
The sled push was the worst part of this WOD. Yikes! I also think I went out a little fast on the first row...I kept a little more measured pace the last four rounds.
Burpees are burpees.
~rest 2.5 hrs
Event 4:
7min AMRAP
10 DLs @ 185#
20 DUs
10 burpees
~rest 3min
repeat
3+3 and 2+37
I did all the DLs as singles, but until the last couple rounds, I also reset and lifted again fairly quickly.With that big a weight, I wanted to make sure my back felt secure on every lift!
On the DUs, I tripped once in Rd1 of first AMRAP and once in Rd2 of second AMRAP. Felt strong.
Burpees? Again, they are burpees! :)
Post-WOD mobility lasted longer than usual today, which was by design! :)
Tuesday, June 25, 2013
day 1, event wk 2
Multiples today, the first day of Event week 2.
Event 1:
"Grace"
30 C&Js @ 95#
4:20 PR (48sec off my former PR!)
Very happy with this!
I was confident about my plan going in because of Coach John's programming from last week. In one of my EMOMs, I had 5 C&Js @ 95#. Because of that timing, I knew I could comfortably complete 7reps in 1min with a little time to rest. That's exactly what I did. I also tried to keep the scheme to 2s most of the way and to PJs most of the way. Did a few SJs at the end.
My Cs felt good for most. A couple were a little sloppy.
I was mindful to lock out and finish each PJ and SJ all the way through.
I'm confident I can do this even faster next time while still keeping form.
~rest 4 hours (timing was a little off...had to go home for a bit...)
Event 2:
5min AMRAP
10 THR @ 65#
10 PLUs
3+7
My PLUs were a little better today. I tried a new grip and felt like got a few more off in my sets.
Rds 1-2= 6+4
Rd 3= 5+3+2
THRs were all UB in that I didn't drop the bar. I did rest in on my shoulders.
~rest 2hrs
Event 3:
20min AMRAP
500m row
400m run
4+ 105m
HORRIBLE! :) Sooo muggy today. I was hoping to get through the row and at least start the run.
My rows were all around 2:05ish, therefore my runs were sluggish.
My legs didn't feel all that rubbery from row to run transition like I expected they would.
Just so muggggggy. Kind of want to do this one again sometime.
Event 1:
"Grace"
4:20 PR (48sec off my former PR!)
Very happy with this!
I was confident about my plan going in because of Coach John's programming from last week. In one of my EMOMs, I had 5 C&Js @ 95#. Because of that timing, I knew I could comfortably complete 7reps in 1min with a little time to rest. That's exactly what I did. I also tried to keep the scheme to 2s most of the way and to PJs most of the way. Did a few SJs at the end.
My Cs felt good for most. A couple were a little sloppy.
I was mindful to lock out and finish each PJ and SJ all the way through.
I'm confident I can do this even faster next time while still keeping form.
~rest 4 hours (timing was a little off...had to go home for a bit...)
Event 2:
5min AMRAP
10 THR @ 65#
10 PLUs
3+7
My PLUs were a little better today. I tried a new grip and felt like got a few more off in my sets.
Rds 1-2= 6+4
Rd 3= 5+3+2
THRs were all UB in that I didn't drop the bar. I did rest in on my shoulders.
~rest 2hrs
Event 3:
20min AMRAP
500m row
400m run
4+ 105m
HORRIBLE! :) Sooo muggy today. I was hoping to get through the row and at least start the run.
My rows were all around 2:05ish, therefore my runs were sluggish.
My legs didn't feel all that rubbery from row to run transition like I expected they would.
Just so muggggggy. Kind of want to do this one again sometime.
Sunday, June 23, 2013
Sat skills/Sun run
Yesterday (Sat) I did some light skill work. I stayed light because my grip was still feeling pretty challenged and I wanted to lay off it a bit. I have found that taping my two semi-numb fingers with RockTape seems to help my grip ability. Real or imagined...whatevs!
HSS: stayed light instead of finding a heavy
THR
C&Js
Today's endurance was:
20min
60sec run / 60sec walk
I considered doing the 24min that I didn't do last week, but decided I wanted to compare to last week so I did the 20min again.
I actually ended up covering almost exactly the same distance (about 2 1/4 mi), but today was in the rain, so I consider this a win! :)
HSS: stayed light instead of finding a heavy
THR
C&Js
Today's endurance was:
20min
60sec run / 60sec walk
I considered doing the 24min that I didn't do last week, but decided I wanted to compare to last week so I did the 20min again.
I actually ended up covering almost exactly the same distance (about 2 1/4 mi), but today was in the rain, so I consider this a win! :)
Friday, June 21, 2013
one day later
I did today what I was supposed to do yesterday.
I just plain needed a day of rest yesterday. My grip was exhausted. Trying to maintain grip on the bar for the HSS work was pretty challenging.
Deciding not to feel 'bad' about it, I postponed the workout for today.
There were rope climbs in the WOD today, and I demoed about 7 climbs today between all the classes which was not the best move before Snatch work!!
I am going to do the HSS tomorrow.
SO, today, MetCon:
8-6-4-2-4-6-8
WB (14# ball to 10' target today)
CTB
Burpees
20 cal row between each set
16:01
WB=UB: I was very happy to find that the 14# ball hit the 10' every time except for 2 no-rep air balls, but the height was there. I may try the 16# ball to the 10' next time. That'll def be tougher, but may as well try it.
CTB: I had to do all of these as singles. I no-repped the second one, so went to all singles then. Again, grip issue....
Burpees were okay in such small sets. Wish they were always in MetCons in small sets!
20 cal row were about 1:20-1:27 for each row. I was originally thinking I could get it closer to 1min, but I misjudged.
I plan on working on my HSS tomorrow, along with some skill work on some of the movements for Event wk 2.
I just plain needed a day of rest yesterday. My grip was exhausted. Trying to maintain grip on the bar for the HSS work was pretty challenging.
Deciding not to feel 'bad' about it, I postponed the workout for today.
There were rope climbs in the WOD today, and I demoed about 7 climbs today between all the classes which was not the best move before Snatch work!!
I am going to do the HSS tomorrow.
SO, today, MetCon:
8-6-4-2-4-6-8
WB (14# ball to 10' target today)
CTB
Burpees
20 cal row between each set
16:01
WB=UB: I was very happy to find that the 14# ball hit the 10' every time except for 2 no-rep air balls, but the height was there. I may try the 16# ball to the 10' next time. That'll def be tougher, but may as well try it.
CTB: I had to do all of these as singles. I no-repped the second one, so went to all singles then. Again, grip issue....
Burpees were okay in such small sets. Wish they were always in MetCons in small sets!
20 cal row were about 1:20-1:27 for each row. I was originally thinking I could get it closer to 1min, but I misjudged.
I plan on working on my HSS tomorrow, along with some skill work on some of the movements for Event wk 2.
Wednesday, June 19, 2013
hammie beatdown
Big hamstring day!
A) DL to heavy triple- 215# today
I could have done a little more but I think cuz I knew what was coming, I didn't push this to the limit.
B) Prowler (sled) push-- down & back
~rest 3min
x5
+
10min AMRAP
10 DLs @ 155#
run down & back
9+7
I worked out in the lower gym because there was class going on in the upper gym. Consequently, the distance of the runs one way was about 15' shorter than the upper gym.
DLs: 1+2=UB
3-6= 5+5
7-9= 5+3+2
+7 rd= 2+1+1+1+1+1
(hammies were on fire!)
A) DL to heavy triple- 215# today
I could have done a little more but I think cuz I knew what was coming, I didn't push this to the limit.
B) Prowler (sled) push-- down & back
~rest 3min
x5
+
10min AMRAP
10 DLs @ 155#
run down & back
9+7
I worked out in the lower gym because there was class going on in the upper gym. Consequently, the distance of the runs one way was about 15' shorter than the upper gym.
DLs: 1+2=UB
3-6= 5+5
7-9= 5+3+2
+7 rd= 2+1+1+1+1+1
(hammies were on fire!)
Tuesday, June 18, 2013
C&Js 6-18
A) C&J: work to a heavy single
I spent a lot of time on lighter skill to get full depth in the squat because I usually end up just going to PC on these. I got as far as 115#. No really even close to my PC, but still finding the power of my squat.
The jerks were all PJ until the last one I did.
video of a series of drills:
B) OTM for 20min:
odd: 5 PLUs
even: 5 C&J @ 95#
The obvious take away for me from all these is that I just need to keep plowing ahead with PLUs, not ever going to failure. Sets of 5 seems like the count that would work well.
Every other 'odd' I did C2B just for extra practice but not to overdue because I know I have some later in the week. I went UB on one set of 5. Otherwise, I did either 3+1+1 or 2+2+1.
My reg sets of 5 PLUs were all UB.
Each set took me from 10-15sec.
Cleans felt really smooth.
Jerks felt heavy, but kept them at PJs the whole time.
Each set took me from 35-40 sec.
*Just an aside, one thing I find amusing and annoying at the same time...I have no real routine while prepping for cleans and PLUs...tape on my hands, thumbs, fingers, wrist wraps.... I'm working on making sure I do the same routine each time now because I'm invariably forgetting something. yikes!
I spent a lot of time on lighter skill to get full depth in the squat because I usually end up just going to PC on these. I got as far as 115#. No really even close to my PC, but still finding the power of my squat.
The jerks were all PJ until the last one I did.
video of a series of drills:
B) OTM for 20min:
odd: 5 PLUs
even: 5 C&J @ 95#
The obvious take away for me from all these is that I just need to keep plowing ahead with PLUs, not ever going to failure. Sets of 5 seems like the count that would work well.
Every other 'odd' I did C2B just for extra practice but not to overdue because I know I have some later in the week. I went UB on one set of 5. Otherwise, I did either 3+1+1 or 2+2+1.
My reg sets of 5 PLUs were all UB.
Each set took me from 10-15sec.
Cleans felt really smooth.
Jerks felt heavy, but kept them at PJs the whole time.
Each set took me from 35-40 sec.
*Just an aside, one thing I find amusing and annoying at the same time...I have no real routine while prepping for cleans and PLUs...tape on my hands, thumbs, fingers, wrist wraps.... I'm working on making sure I do the same routine each time now because I'm invariably forgetting something. yikes!
Sunday, June 16, 2013
a week later
Since I didn't do the 20min of interval running last week, I did that today instead of the 24min that was on today's program.
The loop around my house is 2 1/2 miles and I thought surely I would have to end up jogging back the remainder of the way I didn't finish in the 20min. With the walks, I thought that would keep me well within the completion of the loop.
Surprised myself:
I warmed up by jogging 1/2 mile so I would be past this short but steep "dip" in the road. Then I started my intervals of:
20min
60sec run
60sec walk
I ended up having to run the last couple intervals past my house. This meant I covered about 2 1/4 miles during the 20min of intervals.
As I said, I was surprised.
During the runs, I noted that the last 30sec I picked up my pace/found my flow. I'm sticking that notation in my 'vault' so I can refer to it when I run.
My mantra during the runs was (in military cadence): I can do this yes I can, I can do the best I can.
Felt better than thinking my usual negative thoughts when I run. :)
The loop around my house is 2 1/2 miles and I thought surely I would have to end up jogging back the remainder of the way I didn't finish in the 20min. With the walks, I thought that would keep me well within the completion of the loop.
Surprised myself:
I warmed up by jogging 1/2 mile so I would be past this short but steep "dip" in the road. Then I started my intervals of:
20min
60sec run
60sec walk
 |
| done! |
As I said, I was surprised.
During the runs, I noted that the last 30sec I picked up my pace/found my flow. I'm sticking that notation in my 'vault' so I can refer to it when I run.
My mantra during the runs was (in military cadence): I can do this yes I can, I can do the best I can.
Felt better than thinking my usual negative thoughts when I run. :)
Saturday, June 15, 2013
Sat Free Day
Up and early to Beacon today to get a workout in early. I just had the two classes to coach today, then could actually go home. Treat!
On my way home I bought my plants for the planters and for some new flower beds I have planned, and I'm excited to play in the dirt tomorrow.
Today was a 'free day' and Kellie (a friend and Beacon coach) and I decided to WOD together. She's been so supportive. I appreciate that!
Anyway, neither of us really wanted to do any bar work, so I came up with this little WOD:
20-12-6 (just wanted even numbers :) )
DB rows w/ push ups (kind of a mini-manmaker) (I used 15#)
sit ups
~rest 2 min
20-12-6
KB swings (44#)
lunges
9:27 total
~~I think the first couplet was about 5:02 and the second was 2:25.
My DB rows/push ups were all broken up, but not hugely, except for 2 singles in the 12 set.
All other movements were UB.
It was a good little lung burner, which is what was we were both looking for today.
On my way home I bought my plants for the planters and for some new flower beds I have planned, and I'm excited to play in the dirt tomorrow.
Today was a 'free day' and Kellie (a friend and Beacon coach) and I decided to WOD together. She's been so supportive. I appreciate that!
Anyway, neither of us really wanted to do any bar work, so I came up with this little WOD:
20-12-6 (just wanted even numbers :) )
DB rows w/ push ups (kind of a mini-manmaker) (I used 15#)
sit ups
~rest 2 min
20-12-6
KB swings (44#)
lunges
9:27 total
~~I think the first couplet was about 5:02 and the second was 2:25.
My DB rows/push ups were all broken up, but not hugely, except for 2 singles in the 12 set.
All other movements were UB.
It was a good little lung burner, which is what was we were both looking for today.
Thursday, June 13, 2013
Events wk 1 endings
I was not in a good place this morning when I went in to get after my workouts for the day.
Feeling okay physically, just mentally and emotionally exhausted.
As always, although these can be the hardest days to WOD, as my wonderful fellow co-worker/coach, Kellie, said, those are the days that some of the best gains are made...especially mentally.
ANYway, I was ready to finish up this week.
Event 6: 21-15-9
DLs @ 155#
WBs (16#)
4:50
I broke both mvmts as I planned in the 21 and 9. The 15 happened 'organically' and it actually felt like it was perfect.
10+11 / 7+7+7
6+5+4 / 6+5+4 (I had one no-rep on the WB)
5+4 /5+4
Event 7: 1rd FT
20 T2B (10+3+2+1+1+1+1+1) I won't go to 10 again.
20 burpees UB
20 BJs UB
20 THR @ 65# (5+5+3+4+3)
100 DUs (35+ 2 trips and 2 quick stops for breath!)
8:46
I was shooting for between 8-10min, so I was pleased with this. The hanging movement got me. And of course the THRs suck.
In a better mood after I was done.
Then off to my massage. Exactly what I needed today!
Day off tomorrow from WODding tomorrow.
Feeling okay physically, just mentally and emotionally exhausted.
As always, although these can be the hardest days to WOD, as my wonderful fellow co-worker/coach, Kellie, said, those are the days that some of the best gains are made...especially mentally.
ANYway, I was ready to finish up this week.
Event 6: 21-15-9
DLs @ 155#
WBs (16#)
4:50
I broke both mvmts as I planned in the 21 and 9. The 15 happened 'organically' and it actually felt like it was perfect.
10+11 / 7+7+7
6+5+4 / 6+5+4 (I had one no-rep on the WB)
5+4 /5+4
Event 7: 1rd FT
20 T2B (10+3+2+1+1+1+1+1) I won't go to 10 again.
20 burpees UB
20 BJs UB
20 THR @ 65# (5+5+3+4+3)
100 DUs (35+ 2 trips and 2 quick stops for breath!)
8:46
I was shooting for between 8-10min, so I was pleased with this. The hanging movement got me. And of course the THRs suck.
In a better mood after I was done.
Then off to my massage. Exactly what I needed today!
Day off tomorrow from WODding tomorrow.
Wednesday, June 12, 2013
longer and longish
Today's awareness was the constant state of fatigue I felt. Still working on the sleep. Can't do a whole lot at the moment re: Beacon getting slammed with new members, hence many Foundation classes as well as those I coach regularly. Just is what it is right now.
Going to be making the effort to scale back some during this last month before the Games.
Event 4: 3 rds FT:
400m run
15 PS @ 75#
19:20
No joke, an abysmal 19:20.
Each round was 6+. I didn't look closely to mark seconds. My first run was 2:20, so I'm guessing my 400m at the Prince's Point Venue is a little longer.
So, yeah, I did this at the PPV. It was muggy and misty, I was using my men's bar, and it's all good because I need to WOD in varied conditions!
Exhausting!
I did all the PSs as singles. On some, my form felt great. Others, not so. I just was really surprised at how I felt through this, which was feeling like I wouldn't ever get through it!
I have noticed I've been experiencing some mid-WOD wheezing. I'm guessing it's all the pollen lately. I will refill my inhaler and see if that helps.
~rested about 5 hrs because of my work schedule
Event 5:
row 500-400-300-200-100
C&J @ 95# 10-8-6-4-2
13:48
Rows all pretty steady at btwn 1:57-2:01
Cleans felt pretty good and I paid close attention to when I pulled early and concentrated on using my legs more. I didn't want to gas out my arms for the rows!
Jerk were mostly SJs, with a few PJs thrown in.
Of course I know that the C&J count equals "Grace". hmmm, I wonder if she's lurking? :) I knew "Fran" was lurking and I guessed right!!
The tear in the crease of my hand keeps reopening. YAY RockTape!!
Ate a little more than I did yesterday. Sleep and water are my focus....and on that note...zzzzzz.
Going to be making the effort to scale back some during this last month before the Games.
Event 4: 3 rds FT:
400m run
15 PS @ 75#
19:20
No joke, an abysmal 19:20.
Each round was 6+. I didn't look closely to mark seconds. My first run was 2:20, so I'm guessing my 400m at the Prince's Point Venue is a little longer.
So, yeah, I did this at the PPV. It was muggy and misty, I was using my men's bar, and it's all good because I need to WOD in varied conditions!
Exhausting!
I did all the PSs as singles. On some, my form felt great. Others, not so. I just was really surprised at how I felt through this, which was feeling like I wouldn't ever get through it!
I have noticed I've been experiencing some mid-WOD wheezing. I'm guessing it's all the pollen lately. I will refill my inhaler and see if that helps.
~rested about 5 hrs because of my work schedule
Event 5:
row 500-400-300-200-100
C&J @ 95# 10-8-6-4-2
13:48
Rows all pretty steady at btwn 1:57-2:01
Cleans felt pretty good and I paid close attention to when I pulled early and concentrated on using my legs more. I didn't want to gas out my arms for the rows!
Jerk were mostly SJs, with a few PJs thrown in.
Of course I know that the C&J count equals "Grace". hmmm, I wonder if she's lurking? :) I knew "Fran" was lurking and I guessed right!!
The tear in the crease of my hand keeps reopening. YAY RockTape!!
Ate a little more than I did yesterday. Sleep and water are my focus....and on that note...zzzzzz.
Tuesday, June 11, 2013
Fri-Tues update
Daughter Lissa flew in Thurs night for a visit through this morning (Tues).
Of all weekends, I had lots going on. A little too much work and consequently not enough sleep. I'm forever working on the sleep!
Friday-off--Lissa took me out for my b-day dinner. YUM!
Saturday-skill practice for this week...which I didn't really do. Long day at work and just didn't feel like doing too much.
Sunday-volunteered at a Fundraiser all morning and decided not to do the running intervals programmed but rather, take another day off.
Monday-did some skill work with Lissa on HSPU...for longer than I usually do and ended up with broken blood vessels around my eyes....DOH!
Tues--today:
Event 1: 1RM C&J--15min
<--This is the breakdown of my lifts. The time is the time I took between each .
PR on the clean at 140# (15# PR)
PR on the jerk at 135# (10# PR)
I didn't get low enough on the 140clean. Want to practice more squat cleans! But really happy with this.
I couldn't get it up overhead. Again, not getting low enough under it.
I tried in the last couple min to reclean the 140 to try the jerk again, but couldn't get it back up.
PRs...WooHOOO!
~~rest 2 hours
Event 2: "FRAN"
7:08
This is 34sec slower than my PR.
I have the vid of it. Didn't think about a solid plan a OR b prior to the start. Not good! Must. Have. Plan.
When I PRd, it was presurgery so my PLUs were still strong and I could do them in bigger sets. I got 5 in the beginning of all three rounds, but then had to break them up into 3s and 2s, and a couple 1s.
THR were broken:
10+11 // 6+5+4 // 4+2+3
I took a little too much time between a couple of the THR breaks.
I can shave more time off this again.
~~rest 2 hours
Event 3: 2K row
8:25
This is 9sec slower than my PR.
Again, I didn't review my plan for this well enough. I like all the intervals I've been doing on the rower, but today, I didn't even think of the until around 1K! Lame! Then I picked up the pace on a could 100s. I avg'd about a 2:08 pace through 1K then dropped it closer to 2:00, altho I couldn't keep up straight through.
I don't eat much during competitions...just never have. My nutrition was light today.
Of all weekends, I had lots going on. A little too much work and consequently not enough sleep. I'm forever working on the sleep!
Friday-off--Lissa took me out for my b-day dinner. YUM!
Saturday-skill practice for this week...which I didn't really do. Long day at work and just didn't feel like doing too much.
Sunday-volunteered at a Fundraiser all morning and decided not to do the running intervals programmed but rather, take another day off.
Monday-did some skill work with Lissa on HSPU...for longer than I usually do and ended up with broken blood vessels around my eyes....DOH!
Tues--today:
Event 1: 1RM C&J--15min
<--This is the breakdown of my lifts. The time is the time I took between each .
PR on the clean at 140# (15# PR)
PR on the jerk at 135# (10# PR)
I didn't get low enough on the 140clean. Want to practice more squat cleans! But really happy with this.
I couldn't get it up overhead. Again, not getting low enough under it.
I tried in the last couple min to reclean the 140 to try the jerk again, but couldn't get it back up.
PRs...WooHOOO!
~~rest 2 hours
Event 2: "FRAN"
7:08
This is 34sec slower than my PR.
I have the vid of it. Didn't think about a solid plan a OR b prior to the start. Not good! Must. Have. Plan.
When I PRd, it was presurgery so my PLUs were still strong and I could do them in bigger sets. I got 5 in the beginning of all three rounds, but then had to break them up into 3s and 2s, and a couple 1s.
THR were broken:
10+11 // 6+5+4 // 4+2+3
I took a little too much time between a couple of the THR breaks.
I can shave more time off this again.
~~rest 2 hours
Event 3: 2K row
8:25
This is 9sec slower than my PR.
Again, I didn't review my plan for this well enough. I like all the intervals I've been doing on the rower, but today, I didn't even think of the until around 1K! Lame! Then I picked up the pace on a could 100s. I avg'd about a 2:08 pace through 1K then dropped it closer to 2:00, altho I couldn't keep up straight through.
I don't eat much during competitions...just never have. My nutrition was light today.
Thursday, June 6, 2013
chipper sprint
I didn't do extra work today. Feeling a little tight all over.
Warmed up well enough for the chipper though.
5 DL @ 155#
5 burpees
5 T2B
5 BJ 20" (step down)
5 THR @ 65#
30 DU
~rest 5min
x 4
1-1:58 DU UB
2-2:07 DU tripped 4(?) times
3-2:09 DU tripped 4 times
4-1:59 DU tripped once
Clearly the DUs were the determining factor here.
Everything else was UB. Felt a little 'wobbly' on the THRs...pecs pretty sore from the THRs and Jerks from Tues and Wed.
Warmed up well enough for the chipper though.
5 DL @ 155#
5 burpees
5 T2B
5 BJ 20" (step down)
5 THR @ 65#
30 DU
~rest 5min
x 4
1-1:58 DU UB
2-2:07 DU tripped 4(?) times
3-2:09 DU tripped 4 times
4-1:59 DU tripped once
Clearly the DUs were the determining factor here.
Everything else was UB. Felt a little 'wobbly' on the THRs...pecs pretty sore from the THRs and Jerks from Tues and Wed.
Wednesday, June 5, 2013
6-5 x 4
Theme of this week: learn to multiply by 4!
Today: 15 min skill work on snatch.
I kept this pretty light. Legs were not very cooperative on the full squatting, but still got some work in. Went up to 65# for a couple, then down to just the 45# bar. Perfect practice, not just practice.
+
400m run
7 C&Js @ 95#
400m row
~rest 5min
x 4
1: 5:32 -- split jerk them all, and all singles
2: 5:34 -- split jerk most, PJ a couple, all singles
3: 5:29 -- ditto #2, but took less time between lifts
4: 5:34-- ditto #2
Actually all the runs were close: btwn 2:04-2:07
All the rows were around 1:58.
The last two rows were awful. Though I was going to puke...but then, rowing has a tendency to make me feel like that!
I was happy that the runs were consistent. The time domain is really only a few seconds slower than I used to be, so I'm good with that, even though I won't stop working on running!
My grip is pretty tired and my hand with the palm rip doesn't make it any better!
Today: 15 min skill work on snatch.
I kept this pretty light. Legs were not very cooperative on the full squatting, but still got some work in. Went up to 65# for a couple, then down to just the 45# bar. Perfect practice, not just practice.
+
400m run
7 C&Js @ 95#
400m row
~rest 5min
x 4
1: 5:32 -- split jerk them all, and all singles
2: 5:34 -- split jerk most, PJ a couple, all singles
3: 5:29 -- ditto #2, but took less time between lifts
4: 5:34-- ditto #2
Actually all the runs were close: btwn 2:04-2:07
All the rows were around 1:58.
The last two rows were awful. Though I was going to puke...but then, rowing has a tendency to make me feel like that!
I was happy that the runs were consistent. The time domain is really only a few seconds slower than I used to be, so I'm good with that, even though I won't stop working on running!
My grip is pretty tired and my hand with the palm rip doesn't make it any better!
Tuesday, June 4, 2013
mini effs
12-9-6
THRs @ 65#
PLUs
~rest 5 min
x 4
1: 3:20
2: 3:40
3: 3:52
4: 3:48
First two rounds, not so bad.
The last two sucked. 5min rest *sounds* great, but not so much! :/
Basically broke every movement up into two sets.
65# never looks bad on paper. Reality, it's always heavy!
My right palm ripped on the 3rd of PLUs. Kinda surprised.
Put a little tape on during the rest. I've found I have better grip sensation w/out the tape, so I haven't used any in a long time. I guess I'll start trying to get used to it again in case I rip in CA.
~PLUs are still a grip issue but at least now I just regrip 'mid PLU' if I can, or I drop off and get back on within a couple seconds.
THRs @ 65#
PLUs
~rest 5 min
x 4
1: 3:20
2: 3:40
3: 3:52
4: 3:48
First two rounds, not so bad.
The last two sucked. 5min rest *sounds* great, but not so much! :/
Basically broke every movement up into two sets.
65# never looks bad on paper. Reality, it's always heavy!
My right palm ripped on the 3rd of PLUs. Kinda surprised.
Put a little tape on during the rest. I've found I have better grip sensation w/out the tape, so I haven't used any in a long time. I guess I'll start trying to get used to it again in case I rip in CA.
~PLUs are still a grip issue but at least now I just regrip 'mid PLU' if I can, or I drop off and get back on within a couple seconds.
Monday, June 3, 2013
auxiliary
Today is a day off, but since I did a double on Sat and nada yesterday...except some farm planting...
8 x 200m sprints on 90sec
These may have been a tad shorter than 200m. Bottom line, I was pretty consistent and that was good. As for my knee, it hurts pretty much no matter what I do, so I"ll just keep doing SOMEthing! I'll figure it all out post-Games!
A couple of people ended up doing these with me, which I know helped to push me. Mentally, running has been my longest challenge in CF to get past.
Nothing earth shattering today, just some auxiliary work.
8 x 200m sprints on 90sec
These may have been a tad shorter than 200m. Bottom line, I was pretty consistent and that was good. As for my knee, it hurts pretty much no matter what I do, so I"ll just keep doing SOMEthing! I'll figure it all out post-Games!
A couple of people ended up doing these with me, which I know helped to push me. Mentally, running has been my longest challenge in CF to get past.
Nothing earth shattering today, just some auxiliary work.
Saturday, June 1, 2013
rabbit rabbit
June 1st...as usual, I forgot to say 'rabbit rabbit' first thing when I woke up. So...rabbit rabbit. :)
Sat:
I really like going into Beacon early on Saturdays to get in my workout before the masses arrive. It's also great to have the option to leave by 11am if I want. Today I was there from 6:45am-4:30pm. Long, but good day.
Row intervals today:
3min @ 90%
2min @ 50%
x 4
I'm still not sure how to actually gauge the percentages on the rower, so my thought was if my PR is 1:47 for 500m, and my usual interval 100% pace is around 1:50-1:55 for shorter intervals, I was hoping to maintain about a 2:00-2:05 for the 3min. Ha, it didn't quite workout that way.
3min= 2:04-2:10 avg pace
2min=2:25-2:35 avg pace
tot distance= 4332m
I like the longer rows much better doing intervals. Breaks it all up.
Only trouble on long rows is my glutes get mad at me! :)
~about 8hours later
Sun:
A group of us Beacon Peeps are going on our 2nd "Fun at the Farm" field trip tomorrow. We go to the farm owned by one of our members and her partner. The farm has been in her partner's family for many generations and, Farmer John (as Cynthia so lovingly calls him) has such interesting stories about the farm's beginnings. Plus, Cynthia always comes up with really fun farm WODs we do first. Then we eat and schmooze. Tons of fun. Plus, it's where many of us have farm shares, so it's cool for people to see where their food is grown!
Because of this, I wanted to do Sunday's workout today.
20min AMRAP of:
5 PUs
7 ring PLUs
9 air squats
22+2
So, first off, I started the AMRAP doing actual ring pull ups. By round three, it was next to impossible when in dawned on me that perhaps what Coach John calls ring PLUs Beacon calls ring rows. I stopped the clock, jury rigged some rings for body rows (the straps were taken by the MU rings and I just wanted to get SOMEthing rigged so I could do my workout) and restarted the WOD. Here's a post-WOD sample of what I did...hope that's what he meant:
http://youtu.be/dv9-E7sP4j0
As for the PUs, I was r e a l l y pleased because I got through all the rounds UB! The last couple on the last 3rds or so were pretty challenging, but I had gone so far, I pushed for each rep!
Ring PLUs were all UB. (except I had to chalk up a few times....sweaty day!)
Air squats were also all UB. Only hitch with these is I couldn't straighten my right knee all the way on the extension...hurt in the position of lockout.
Sat:
I really like going into Beacon early on Saturdays to get in my workout before the masses arrive. It's also great to have the option to leave by 11am if I want. Today I was there from 6:45am-4:30pm. Long, but good day.
Row intervals today:
3min @ 90%
2min @ 50%x 4
I'm still not sure how to actually gauge the percentages on the rower, so my thought was if my PR is 1:47 for 500m, and my usual interval 100% pace is around 1:50-1:55 for shorter intervals, I was hoping to maintain about a 2:00-2:05 for the 3min. Ha, it didn't quite workout that way.
3min= 2:04-2:10 avg pace
2min=2:25-2:35 avg pace
tot distance= 4332m
I like the longer rows much better doing intervals. Breaks it all up.
Only trouble on long rows is my glutes get mad at me! :)
~about 8hours later
Sun:
A group of us Beacon Peeps are going on our 2nd "Fun at the Farm" field trip tomorrow. We go to the farm owned by one of our members and her partner. The farm has been in her partner's family for many generations and, Farmer John (as Cynthia so lovingly calls him) has such interesting stories about the farm's beginnings. Plus, Cynthia always comes up with really fun farm WODs we do first. Then we eat and schmooze. Tons of fun. Plus, it's where many of us have farm shares, so it's cool for people to see where their food is grown!
Because of this, I wanted to do Sunday's workout today.
20min AMRAP of:
5 PUs
7 ring PLUs
9 air squats
22+2
So, first off, I started the AMRAP doing actual ring pull ups. By round three, it was next to impossible when in dawned on me that perhaps what Coach John calls ring PLUs Beacon calls ring rows. I stopped the clock, jury rigged some rings for body rows (the straps were taken by the MU rings and I just wanted to get SOMEthing rigged so I could do my workout) and restarted the WOD. Here's a post-WOD sample of what I did...hope that's what he meant:
http://youtu.be/dv9-E7sP4j0
As for the PUs, I was r e a l l y pleased because I got through all the rounds UB! The last couple on the last 3rds or so were pretty challenging, but I had gone so far, I pushed for each rep!
Ring PLUs were all UB. (except I had to chalk up a few times....sweaty day!)
Air squats were also all UB. Only hitch with these is I couldn't straighten my right knee all the way on the extension...hurt in the position of lockout.
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