110813

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

x 6

(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.

1) 2:00

2) 1:56-had to slow down significantly to try to stay "on pace". obviously didn't happen

3) 2:00

4) 2:03

5) 2:08-tanked

6) 2:07

7) 2:08 

8) 2:07

9) 2:08

10) 2:08

11) 2:08

 

110613

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.

+

3 sets:

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

110513

5 sets for time
400 m run 2 min AD
10 TnG push jerk (85)
row 500
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.

110413

A. FS @20X1; 5,3,1,1,1; rest as needed 

 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.

C1. 3 sets - Wall ball; amrap in 60 sec; rest 15 sec

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%:

500m row

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. 

111303

Today has been a most excellent recovery day...

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.

solid day.

110213

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.

 longish rest

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.

110113

Ok workout today...

Kipping pull up skill work

+

1000m row

10 pull ups

750m row

20 pull ups

500m row

20 pull ups

250m row

10 pull ups

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.