041114

 

A. SJ - tough single from rack

160#. Huge sigh of relief from my weak performance last week...or maybe this week? Attempted 165, but apparently just backed away from it.

B. Snatch pull; 1.1.1 x 3; rest 2 min (80-85%)

105#

C. 6 sets - every 90 sec - DU x 35 unrboken

did this. was supposed to TnG powersnatch 95#x4....but i didn't see that when i wrote down my workout. oops. Focused on being efficient with my jumps...no piking

+

3 sets for time @85-90%:

3 stone 2 shoulder or med ball (80#)

5 DB push press 40#

Amrap set of unbroken TTB

rest walk 3 min

The "stone" was 80# of slam balls thrown into a sandbag.

 1) 60 sec; 8 ttb
2)   61 sec; 8 ttb
3) 56 sec; 6 ttb
I've noticed with both pullups and ttb, if i jump onto the bar, I get a better grip and am able to string everything together better.

 

rest as needed

 

for time @85-90%:

AD 150 cals

31:43 on assault bike. This was not fun.

040914

Motivated to get in and do work today. Did the OPT She workout..

 

 

A. Paused FS @21X1 – heavy single

165. 170 went down, but not up

B. Clean – build to a 1RM

150#. Full clean. Got under 155# but couldn't stand it up. Irritating because my PC is a solid 15 pounds higher

C1. 4 sets - AD 15 cals @high effort; rest 15 sec

C2. 2 RC (15”) AFAP; rest 15 sec

done and done

+

AD 2 min max cals

11 cal

rest 2 min

5 snatch (75%) 90

8 MU

5 snatch (80%) 95

8 MU

5 snatch (85%) 105

10:27. MU were all singles. Difficult but no misses. Snatches were ok-iffy in the squat, PS the last 5

rest 2 min

AD 2 min max cals

11 cal

040814

Last day of testing! Hooray! Slightly different tester than last time, but still sucky and terrible

3RFT. max effort
Row 250 m
10KBS (1.5 pood)
10 burpees
10 KBS
10 burpees
row 250 m

rest EXACTLY 12 minutes between sets

1) 4:29 2) 4:22 3) 4:27. Not sure if it was the pollen or just the hard work, but it was lougie central up in here. Pretty awful. My row initially was pretty speedy, but obviously the last 250 was a struggle to stay under 2:00/500. Not going to lie, was lacking a LOT of motivation today. Overall I think I did ok, hard to compare because the burpees and KBS were split up differently last tester. I was definitely more aware of my breathing during this and just let the panting happen. I think it helped? IDK..

040714

SO SORE from Saturday's wod...and driving all day

A. 1RM front squat
180#
B. 1RM power snatch
120#
+
3RFT
25 pullups
15 HSPU
8:37. This sucked after Saturday's wod. My pullups were surprisingly ok. Butterflied most of them, and got 13 on my first set. Honestly, I think that's the most I've ever done. HSPU were surprisingly not OK. Got burnt out fast.

040514

Dropped into Crossfit Paragon today after a full day of interviewing yesterday, it's always fun to workout in a new gym, and the hero workout programmed was KILLER.

"Zimmerman"
25 min AMRAP
11 CTB
2 DL (220#)
10 HSPU
9 rounds, 11 CTB, 2 DL. My C2B were magically awesome today. Strung together 5-8 at a time for the first few rounds, then I'd do a set of like 5 and then singles...then two and singles...yada yada. WHERE WAS THAT IN THE OPEN?! The deadlifts weren't bad to start with, but got heavy really quickly. I failed once in the later rounds, which just told me to wait more time, which I did, and that was fine. HSPU were pretty solid until towards the end when I had to break up into sets of 5...then 3...then by any means necessary. My shoulders were completely toasted after that workout. Everyone was pretty impressed though; I was the only girl that RXed the wod in that class, and I think I got one of the best scores?

040214

Testing today was disappointing...although I PRed my strict press today and didn't realize it. Then I had some fun in the sun getting swoll...can't argue with that.

1RM strict press
47kg (103.4#). Attempted 48 kg like 4 times...wouldn't budge. 100# last testing
1RM split jerk
65 kg (143#). OVER 20 POUNDS UNDER MY PR. I DID 150 LAST WEEK. GRRRRRR
1RM weighted pullup
55.3#  (52.8 last time)
+
3x10 min row, chillzone
+
A. 3x10 SA tripod row (40#)
B1. lat pulldown 3x8 (100)
B2. cable fly 3x8 (30)
C1. SA bicep curl 2x10 (15)
C2. SA strict shoulder press 2x10 (25)
D1. V ups 15x4
D2. Russian Twist 10x4 (14#)

040114

AM
5RFT
1K row
15 pullups
15 thrusters(50#)
15 burpees
41:17. This was miserable. Body felt like crap today. Dropped like 3 minutes from last time though (44:38). Butterflying pullups has gotten a lot better for me. Broke my grips today though :(

PM
60 min chillzone AD (old bike) aka tan sesh