Row 1000m 24:37. Started out pretty strong on the row but my pace dropped a little bitlot. My initial plan of unbroken thrusters lasted for the first ten....and then the last 5 rounds. 65 got heavy fast, although in my defense, that was 55 thrusters. Pull ups felt good today. Butterflied in sets of 5. HRPU suck all the time. I think I started off a little too fast because when I got to 8 or 7 I started feeling pukie, so I added some more rest and continued. My last 1000 was at a 2:30/500m pace, which was pretty tiring at the end of the workout, but I'm happy to finally keep a semi-consistent pace.
Dropped in at CrossFit Chickasaw today and did their programmed WOD. It was actually kind of liberating working out a gym where nobody knows me and there were zero expectations. Will probably write more on that later..
Deadlift 2, 2, 2, 2, 2, 2, 2 1 round at 185, 3 at 195, the rest at 205. I definitely could have gone higher, but it was supposed to be between 85-92% of our 1RM, so I think that was a weight. The coach asked me how 195 pounds felt, and I said ok..heavyish. He told me it didn't look heavy, so I threw some 5s on there.
12 min AMRAP
15 box jumps (24/20)
10 toe to bar
5 power cleans (145/105) 5 rounds + 11 box jumps. Did the first round TnG for the cleans, decided that was a huge waste of energy, and just dropped it from the top. Box jumps were cake. Jumped up, stepped down. T2B were actually really good. I got stuck with a high bar, so I had to work on my white girl ups to latch on, but after the first round, I really got into a good rhythm and did a good job of pushing back on the bar and stringing them together. Minimal awkward double swings. Had to drop off the bar once on the last two rounds. Overall, very happy with my performance. Fun working out with a group for a change.
Had to work out early this morning because I don't want any chance of missing my flight home later. Not going to lie, I don't think the 5am class appreciated me rubbing icy hot on my butt in the middle of the gym. Haters.
30 chin ups (sets of 5)
30 PP (95#)
50 kbs (1.5 pood)
30 C2B (sets of 3)
34:22. My rows were relatively slow, but consistent. I was able to do both C2B and chin ups in the prescribed sets, and realized that much like my muscle ups, I forget to use my arms to pull. It's a lot easier when you pull..shocker. Anyhow, butterflied my chin ups and hardcore kipped my C2B all pronated grip. I didn't even do the awkward double swing thing until near the end. My original plan of doing sets of 10 for the push press went out the window when I realized how heavy 95# felt. Lesson: really use my legs to push and be smoother. Some of my reps felt more like dip+strict press. The struggle. More or less snatched the kettlebells which felt pretty efficient.
Didn't do the SHE workout today, did a dry run of the Aiken WODs with my partner Brandi (minus the max c&j). I did warm up with some heavy-ish front squats, really focusing on keeping my knees out and my feet close.
1) 8 Minutes to find max clean and jerk. The team member's heaviest completed lift will be added for score Didn't do today
2) As many reps as possible in 8 minutes: One competitor rows for calories, one competitor completes
handstand push-ups. The handstand push-ups will be done with the
competitors hands on 3.5" bumper plates and an ab-mat below his or her
head. Kipping is allowed. Teammates can switch tasks any time during
the workout. Underestimated this bad boy. HSPU on 45# plates with an abmat..there was a considerable deficit which made it a little harder. Started out a little too excited on the HSPU and knocked out 10 off the bat. then 5, then 5, then 2, then 1..1..1. whoops. Moral of the story: 4 minutes is a long time to do HSPU..or row for that matter. The rowing sucked. Tried to focus on a big push, long pull, blah blah blah. Score: 177 3)10 – 200 meter sprints, alternating partners: 1 team member will sprint 100 meters down, 100 meters back, then
hand off the baton to their teammate, who will do the same. Teams will
run 10 lengths total, with their total time as their score. bahahaha hate running. fack. 8:20:03. Goal was not go balls out at the beginning and die at the end. Pretty sure I still died at the end. 4) For time (15 minute time cap): First teammate has one minute to perform a
buy-in of 20 double unders and 10 eye-level kettlebell swings (1.5 pood), and then do as many thrusters (95#) as possible with the remainder of the
minute. When the minute is up, the head judge will call "3-2-1 switch",
and teammate B will do 20 double unders and 10 eye-level kettlebell
swings. Once those movements are completed, he or she will continue to
perform thrusters until the minute is up. After the judge announces
switch, teammate A will perform the buy-in, then continue to chip away
at the thrusters. The cycle will continue until the team reaches 50
thrusters total. Once you have completed all 50 thrusters: If you finish in under 8 minutes, you will use the time remaining
to do as many snatches as possible with the
same barbell and weight as your thrusters. You DO NOT have to continue
the alternating minute structure for the snatches, so both competitors
can contribute to the rep total in whatever method they choose. Your
score will be your snatch total.
If you do not finish the thrusters in 8 minutes, your score will be your time. Not going to lie. was dreading this one. 95# is pretty heavy for a thruster. Tried to stay smooth on the DU and KBs. Tripped up on the DU twice. Thrusters were heavy, but not as terrible as expected. Brandi beasted through the thrusters...I did ok. Finished the thrusters a little under 8 minutes and then knocked out 35 snatches. alternated snatching and all of them looked pretty smooth. all power, no misses. Overall, I anticipate us doing well. It really depends who else shows up and who's "on" that day. I think we'll perform even better when we're actually in the competition. We'll also probably have more rest than we gave ourselves too. Also, very confused how scoring works. Guessing they'll assign us places and then lowest score wins, but then on the individual events sometimes it's good to have a high score...sometimes it's good to have a bad score. I'm definitely over thinking this.
Wellllll this was anything but consistent like it was supposed to be, but I learned a few things, so not a total loss
-when I get tired, I flare my knees out (think frog)which causes my hips to hurt and glutes to tighten. Now that I know the cause, I can prevent future butt knots, which result in painful massages and child abuse bruises
-I cannot pace for shit. For the hard effort rows, I stayed at 1:46/48 for the first 2:50m....petered off to 1:15....fluctuated up higher for a while...came back down. Obviously I need to work on this
-there is not a huge difference between my hard effort and easy effort. I meant there is.....but it's not huge. For the hard effort, my thoughts were "wow this is hard", for the easy effort, I just kept it smooth. The second easy effort 1200, I actually held a conversation
-As soon as I zone out and stop focusing on my breathing and the various parts of the row, I slow down a fuck ton. I think that's the reason for the fluctuation of pace during my hard rows. I definitely let my mind wander to other things today, so I need to fight hard to keep focus
speaking of focus, I had an epiphany this week about where I see my career path/life going. I was thinking a lot about that during the row. More on that later.
spent some time shadowing the coaches at CCF after my workout, and before I knew it, it was 6:30 and I had like no food all day (lie, I had some, but not enough). I transformed into a food monster beast and ate all the food in my fridge. I realllllly need to get better on eating. shit.
Bruised and beat up from my massage yesterday...and still super sore so I modified my workout a little bit today. Honestly I almost skipped the 3RFT all together, but then I came to my senses (aka Joey talked some sense into me) and I just modified it. Kind of disappointed in myself that I even thought to skip part of my workout, but in the end I did it and that's all that matters. Definitely not my best training day. Zero coffee, work ran over, not enough food. I was pretty irresponsible going into it, now that I think about it/
A. FS @31X1; 5,5,5; rest 2 min
125, 135, 145. reallllly felt these today
B. 5 sets – muscle snatch + heaving snatch balance + snatch balance; rest 2-3 min
65, 70, 75, 80, 85. These felt great until the very last snatch balance, which I justbarely got under.
C. Emom 12 min –
Odd - Power snatch + hang snatch + snatch - 1.1.1 (inc load per set)
messed this one up and started too high, so i wasn't able to keep increasing. 80, 85, 90, 90, 90, 90
Even - Segmented snatch DL @5131 x 3
145 pounds. OUCH
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row 25#
20 step ups
10 single arm DB row
-9:35. Was supposed to do weighted step ups, but my lower body was NOT having that. And only the first round of wall balls was unbroken. whatever, I did what I could.
My right hip/glute/ham combo is so sore today. Really looking forward to my massage.
100m sled drag (tough) 45# added to the sled, outside on rough asphalt
25 CTB chin ups 10-5-5-5
100m burpee broad jump
25 CTB chin ups sets of 5
100m reverse sled drag (tough)
Row 1k 28:40 Really pleased with my C2B today. My kipping rhythm has gotten a lot better, and I Was able to string a lot together without my awkward double swing. The run felt ok, the broad jumps were brutal, and the sleds were tough. I believe my row was somewhere around 4:48?
I think I've gotten a lot better in terms of mental toughness. I definitely don't beat myself up as much as I used to, and can't remember the last time I had a breakdown which is HUGE for me. CCF shared this on their facebook page, and it really resonated with me.
125, 145, 155, 155. 155 felt pretty heavy for me today. felt it especially in my right hip which is a little wonky.
B. 6 sets – every 2 min – clean x 2
48 kg, 51 kg, 59 kg, 62 kg, 65 kg*, 65 kg*. Failed the 2nd 65 each time. This was really irritating to me because I pulled it waaaay high enough, and am capable of squatting that weight, but I was unable to stand it up today.
pounds: 105, 112, 136, 143, 143
C. Emom 12 min:
Min 1 – 6 tng C&J (85#)
Min 2 – 30 DUs
Min 3 – Row 8 cal
This felt really good. Had about 30 minutes of rest each time. c&j were really light for me, and was able to do the DU unbroken
50 Cal AD
50 BB lunges (95#) 25-10-5-5-5 back rack
50 TTB 10-10-10-5-5-4-3-3
10:14. TTB went better than expected, still need to work on pushing away from the bar.
Writing this post with an ice pack jammed down my pants. Woke up this morning feeling a little tight in the hips, but figured it was from all the rowing yesterday and that it would loosen up...FALSE
A. BS cluster; 3.3.3 x 3; rest 15 sec, rest 2 min
155, 175, 185* Failed on the last 185. Am I blaming it on my hip? maybe...
B. Russian step up; 8-10 x 3; rest 2 min (rest 30 sec b/t legs)
8x30#/hand. This lit my right hip up.
C. Emom 8 min – Press + Push Press x 3 (start at 50%, increase per min)
55, 65, 75, 80, 85, 90, 95, 100. 15 POUND PR!!! I feel like I had a little more in the tank and could have probably hit 105/110. Push press was cake. Really happy about this
3 rounds for time @80%:
5 thruster (75#)
a little under 10 minutes--by the time I got to my phone, it was 10.. prob 9:55/9:56. I got caught at the bottom of the squat once or twice...but other than that, felt smooth
(rest walk 5 min)
10 min @ 85%:
25m FC 1.5 pood
5 box jumps (step down, 20”)
10 cal AD
2 rounds+row, FC, BJ, 2 cal AD. Took this one pretty slow because my hip was feeling wonky. The row was smooth, FC was ok. Box jumps hurt, and AD was ok.
(rest walk 5 min)
10 min @ 90%:
Row 10 cal
3 Tng C&J
4 CTB chin ups
5 DB S2OH
At this point, I couldn't really bend over to pick up the bar without pain, so I decided to cut my losses and crawl over to our PT who stuck incredibly large needles in my butt and hip flexor. Not sure if it helped--will know after the initial ache goes away
Oh rowing, how I love thee. Sike, hate that shiz. However it's something I really need to work on, so I was happy to put in the work.
Row 1k @80% Aer
Rest walk 2 min
Row 500m @90%
Rest walk 2 min
Row 250m @80% Aer
Rest walk 2 min
I started out fairly fast and then tanked a little bit on the 1k..I also kept letting my mind wander to other things and would loose focus on breathing and keeping a smooth pace. For some reason rowing really tears my quads up, and today was not exception. After the last round my hips felt ridiculously tight, so I spent so much needed time with my LAX ball..
Reeeeeealllllllyyyy feeling my lifting session from yesterday. My glutes, quads, and hammies are super tight, and my ankle is a little sore and achy. womp. Subbed the bike for running since my ankle felt like crap. I figured I'd probably run a 10 minute mile, so 5 minutes of steady AD would be an adequate substitute. At the point I care less about my time than the amount of training I get.
100m FC 60# DB/hand
20 OHS 80#
Run 800m 5 min/1.5 mile AD
30 DB bent rows 40# DB/hand
26:58. Rows were good, my second 1k was a lot better than the first. It was a lot smoother and I got rid of the the longish pause that I have been doing...not quite sure where that came from. The FC were tough mostly because DB are bulky. I think I may have been able to use a heavier KB, but I think this helped my grip more? Who knows. I set the weight down every 25 m, but I think that was more mental slash easier for transitions. Might have gone a little heavy on the OHS. I did sets of 5 which were ok, felt a little unstable on a few reps. The rows were good. Broke em up into sets of 6.
Woke up super excited for my oly lesson with Joe today. We ended up spending about two hours working on my clean and jerk, and while I didn't PR (wahhhh), I really feel like I cleaned up my technique a loooooot.
We started out with a lot of work with the empty bar, focusing on bar and body position, and then added weight. Stayed there for a little while working on form. Focused on footwork for split jerks...and then did a deadlift, high pull, powerclean, split jerk complex. Slowly subtracted components until it was just C&J, and then when it got too heavy, just worked on cleans. For jerks, I really really really need to dip lower and be more aggressive. Definitely will try to attack those building up to the competition in December. My cleans felt good. I'm able to pull the bar really high, but the hardest part for me has been standing it up. How do I fix this? moar squatz
yep that jerk was ugly. I think I got a little bit heavier and a little bit prettier just afterwards..If I calculated it right, that was 63 kilos, which is 138.6 lbs
66 kg clean (145.5#) I really appreciate Joe calling me gabosaurus rex. Sidenote: this is after failing at 65 kg like 3 times. All of the failing glory was captured on video too..usually ending with a giant F bomb like this one:
Really hard to choose which fail videos to post since there is also one where I just fall straight on my ass....dump the bar forward...blah blah blah.
I returned to the gym to do the met con part of SHE....loaded the bar...got ready...and then Z1 Airdyned for 30 minutes instead. Then I ate ice cream. Solid day...
155#, 175#, 195#. Failed at 195# on the way up. I feel like I'm still lacking some plantar flexion in my right foot from the injury. It didn't really "feel"heavy, I just had trouble pushing off.
B. Emom – BS@20X1 x 1 - weight starts @60%, increase 5% per rep
Failed at 185# on minute 11. I think I messed up the weight increments at one point, but what can ya do.
C. BB floor press; 7-9 x 3; rest 90 sec
9x65, 9x85, 7x105. Never done these before, so wasn't sure how much to lift. 105 was a big struggle.
10 min @ 90%:
3 Tng PC (tough) 105#
5 chin ups
5 rounds + 30 double unders. DU felt smooth, but one of the coaches told me I need to work on keeping my toes under my body instead of "dolphin kicking". PC felt tough, but I was able to do them unbroken. Chin ups felt good today. Did all pronated grip and bounced between kipping and butterflying. I need to engage the bar more. I also need to learn what that means. Burpees were burpees.
(rest walk 5 min)
for time @80%:
30 Cal AD
14:46. Felt like I hit a wall around the time I got to the AD. Was able to keep my row pretty smooth and consistent, albeit slow.
(rest walk 5 min)
10 min @ 80%:
50m OH carry (mod load)-75#, felt light
6 russian KB swings 2 pood
5 thruster (75#)
50m shuttle run
4 rounds + OH carry + 6 KB. I was tapped out before I even started this AMRAP and also had zero motivation. The OH carry felt light, KB swings felt surprisingly ok , the thrusters sucked, and I pretty much just jogged the shuttle run. I was also incredibly slow in the transitions. Afterwards I felt like death. I think it was partially due to the amount of food I ate pre workout (aka none---2 dates and a smidge of almond butter)
Sooooo woke up, went to work at 8am, and when we pulled up the schedule noticed that there were no patients on the schedule until 10:15. Naturally I sped over to the gym to get my workout in.
Row 500m @90%
Rest walk 3 min
(set terminated if row times vary more than 2 sec)
These six sets turned into eleven. I definitely started off way too fast, my second round was way way too fast, and then it went downhill. After writing it all out, I realized that I did one extra round. Oh well. This workout made me want to puke, but I'm glad I got some rowing in since it's a big part of one of the workouts for my competition in December.
2) 1:56-had to slow down significantly to try to stay "on pace". obviously didn't happen
A. 6 sets - Muscle snatch + heaving snatch balance + OHS x 2; rest 2 min 65, 75, 80, 85, 85, 85. 85 Was the highest I could go without sliding over to power snatching. My snatch balances were really good today. I was able to drop under the bar really quickly, and felt stable at the bottom. My last few OHS were a little shaky...but I was able to really focus on using my shoulders for stability and getting down into the end range of motion
B. Snatch grip DL @52X1; 3-5 x 3; rest 2 min
125#x4. these were harrrrrrrd. nothing else to say. felt weak
C. HS cluster; 2.2.2 x 3; rest 15 sec, rest 3 min (from blocks, bar at hip crease)
I really hate the blocks. They make me feel like a weak little girl and give me awkward bruises when I accidentally pinch my leg in them. womp womp. Anyhow did one cluster at 65 and the second two at 70. These really force you to be explosive in the hips because 1) you have 0 pull and 2) you don't really have tension on the bar. I was able to really focus on using my arms (it helps when you pull, go figure) and dropping under the weight. At one point, everything clicked, and I understood the purpose of A and B. Science. Boom.
20 ring push up
20 front rack lunge (95-105#) Barbell Step Ups (35# bar)
20 wtd. sit ups (25# plate)
There was no way my ankle was going to give me enough plantar flexion to power through those lunges, so I #TIPed and did step ups. They sucked. I need to do them more often. And moving off on a tangent...I really need to acquire some money STAT. SHE is doing great things for me, but there are so many little things I need to work on that I think I would really benefit from exclusive coaching. Paul gave me some pointers and things to include in my workouts, but it's not the sameeeeeeeeeeeeeeee. crossfit probz
5 sets for time 400 m run 2 min AD
10 TnG push jerk (85)
prowler push 50 m (45#+ the heavy sled on turf)
AMRAP kipping HSPU
rest walk 4 min 1) 7:30/10 HSPU 2) 7:35/ 8 HSPU 3) 7:45/ 10 HSPU 4) 7:25/ 8 HSPU 5) 7:32/ 7 HSPU Still not sure how to feel about this workout. Had to sub the AD for running because of my ankle...and in retrospect, probably should have done something instead of the sleds because it BLEW MY ANKLE UP. The jerks were really smooth, but tough towards the end. My row was surprisingly smooth too; really focused on being fluid and breathing. The sleds were tough--didn't stop moving on the 1st 25, the 2nd 25 was tougher and I got stuck a few times. HSPU were good. The first two rounds I am confident I could have done more, but mentally I was like "nope, I'm good". That was dumb. I can really tell my body is better adapted to grinders and working at 80%. yay progress.
125, 145, 155, 165*, 160. This was NOT supposed to be a 1RM, but I failed on 165. I'm a little bummed because I got 165 last time I front squated relatively easily...but this is also the first time I've squatted since I sprained my ankle and am lacking some serious mobility
B. Every 90 sec - Build to a heavy in 10 sets – HC + FS (from blocks, bar at hip crease)
65, 75, 85, 95,100, 100, 105, 110, 115*, 115*. Failed on the last two. Pulling from the blocks is waaaay harder than just holding from the high hang. I think I read something once about how you're lacking tension or something..? I don't know. This was definitely the most frustrating part of my workout. I had to ghetto-rig the jerk blocks to be hip crease level because nobody would help me move the big jerk blocks (wahhh)...but I did it. Feel like it helped my hip speed? who knows.
18, 18, 18. Supposed to be unbroken...broke at 16 all three times. 10 ft target, 14# wallball.
C2. Chin up; amrap in 45 sec; rest 15 sec
13, 11, 13. Having a weird chin up day/week/life. Had trouble getting my rhythm today slash I'm still trying to protect my giant rip
C3. Burpee; amrap in 30 sec; rest 3 min
17, 15, 12. Was nervous about these because my ankle is 100%, but did it. boom.
3 rounds for time @85%:
10 ring dip
15 KB swing
12.49. 1.5 pood kettle bell. First two rounds I was pretty strong on my ring dips (broke them into 5 and 5). The last round was iffy, but did it. I have this weird swingy kippy thing going on...but it works for me. KB swings were ok...honestly can't remember the last time I've swung one...was able to pretty much go unbroken, which bodes well for this upcoming competition which is just eye level swings with 1.5 pood. ballerrrrr
In other news, I am a food monster human garbage can today.
got up earlyish (daylight savings) and went for a 30 minute "swim" with a friend. I use the term loosely because it was 25 m, rest 30 sec, 25 m....for 30 minutes. active recovery man....all about the active recovery.
I had a nice day of cleaning and working planned, but it was gorgeous out so we decided to do work outside at starbucks...but then it got cold so we went to a sports bar to finish...and then there were bloody marys...so I had two...and then we had burgers the end.
I'm happy with my workout today (I think). Started out with a throwback to pre-famosly hot with a 25 minute EROM HSPU workout...dicked around a little bit...and then a 20 minute AMRAP. ripped my rip halfway through the AMRAP which was less than fun, but hey, what can ya do?
Every 30 sec: 1 EROM HSPU (45# plate) Done. These felt solid, and didn't really start feeling fatigue set in until 35/40. No misses...no real struggles either. Next time, I will add a 15# plate to the 45# one. Glad I did this since we have regular HSPU in the December competition.
20 min AMRAP @ 80%
10 cal AD
5 KB suitcase DL (1.5 pood)
10 toes through rings 8 rounds + 10 cal + 5 KB + 10 TTR. Was hesitant to AD with my ankle, but it felt ok. The DL were fine too, probably should have either gone heavier, or added more reps. TTR could have been better;, mostly because my rip from yesterday ripped again and I couldn't really grip the rings and had to rely on my fingers. sweeeet.
2x10 KB snatches 12 kg felt like doing these, but then I realized that my rip wasn't going to let me...so there's that.
Kipping skill work went ok....but then they went downhill fast in my actual workout. My goal was to work on Kipping during the workout...but then my hands ripped, so I had to resort to strict. Blah Just left the gym feeling fed up.