Things didnt go too well today. My shoulder started to really hurt on the row during the WOD... It was really weird that rowing of all things is what made it hurt. I have never felt this before and it was bad enough I couldnt do muscle ups. I rested for a while and did a few more m/ups, slowly and then 40 Push press at 135#.
Kind of disappointed but I would much rather be smart and rest the shoulder than push it too hard and make it worse.
-
I played around with my grip and it felt really weird. Some of my lifts and technique was off today. The bottom of the squat was looking pretty ugly and I think I need to work at lower weight if I want continue to use that grip.
Fire Station WOD
Pre-thanksgiving WOD. So, I figured I would go for a long sweaty one and I have been wanting to do this one for a while now.
Post WOD
David Y. was on the East coast and saw this one at a box he visited. It was a memorial WOD, and it looks brutal!
WOD
100 DL 135#
100 Power Cleans 95#
100 S to OH 65#
43 Burpees
Score: 24:40
This one was tough. The DL went quick, sub 5:00. After changing the plates out to set up for the power cleans I went right to work. These were by far the worst part. Normally, 95# power cleans aren't a big deal. But 100 of them really added up. It took me about 10 minutes to get through all of them.
The shoulder to overhead wasnt bad, taking about 6 minutes.... I was disapointed on how often I needed to rest,but finally got them done. Burpees were harder than usual, I was at 20+ minutes now and my shoulders were worn out, and I was really breathing hard.
Finally finished in 24:40 I really had no idea what kind of time to expect. Still not sure, but it was a hard WOD and Im glad to have got that one under my belt.
Everything just felt good today.
I think I feel as good as I ever have and I dont know if its any one thing, or just a combination of several things, Paleo, some high quality supplements and good programming.
Paleo
So, we started a paleo challenge at the first of the month. I havent been 100% clean but I have been eating a lot more clean than usual. Plus, I went two weeks with no alcohol and have only had a couple tequilas since then.
Purepharma
I found an amazing product that I definitely think is playing a part in feeling so good. Its called Purepharma 3. It is an extremely high quality Omega3 fish oil as well as Vitaman D and magnesium. I have never workout so hard and felt so good over all. I really dont feel sore at all, not like I use to and I am sleeping great.
Blonyx
Blonyx is a HMB + Creatine. This is a new product to me and its really amazing. I definitely think it is a major contributor to the gains and PRs I have been getting. . Here is what they have to say on their website:
HMB is one of the most researched supplement ingredients proven to reduce muscle damage and speed muscle repair leading to faster recovery. Supplementing the diet with HMB will increase strength and metcon performance gains making you a better athlete
Progenex
I have been on this for years, but its perfect for immediately post WOD recovery. I think getting the right stuff as soon as the workout is over is important and helps with recovery and honestly, just tastes good!
It kind of seems like a lot of stuff, but you are going to pay for things one way or the other. The fact is, you can pay for health or pay to get out of sickness. I would rather spend the money up front to get quality products that not only help you feel and perform better but help keep us healthy than to spend money on medication, doctors, and medical bill to try and over come the damage done to my body by crappy food and poor health choice.
All said and done, each product is about $60/month. I get about a month and a half out of a bag of Progenex and Blonyx. The Purepharma is a 30 day supply for $60.
Well worth it to feel great and be able to hit it hard 6-7 days in a row and even some times doubling up and doing two a day.
----
Strength
Hang Snatch 5x1
115, 125, 130, 135, 145#
Felt good, quick and I got heavier than I expected.
---
Snatch
OTM 8
This went awesome, I hit my old 1 RM which I havent hit since pre-fire academy in 2011!
135, 145, 150, 155, 160, 165, 170, 175 F, F.
I did a few extra sets b/c things were feeling good and once I hit 170, I knew I could get more. I didnt land 175#, but I know I can get it!
Well.... I was extremely happy with this turn out. 135# snatches have always been out of reach. I just know I have to scale. After hitting my old PR in the warm up, I felt like I could do this one RX. And sure enough, 135# is no long out of reach.
Only problem... I missed A REP! I failed two reps on the set of 9 and somehow lost count. So, my score is not official, I was 1 snatch short. but even though I missed a rep, I still feeling a new found confidence in snatch WODs. AMANDA WOD
After watching the video, my muscle ups need a lot of work. They are not smooth at all and Im wasting a lot of energy and time.
---
WOD #2
3 rounds FT
75 DUs
25 GHD Sit ups
20 1 arm KB Snatch 53# (10/arm)
at the station again today. Wasnt feeling bad or beat up, but also not feeling 100%, legs just felt a little heavy and shoulders a little sore.
Strength
Back Squats
several sets at 225# 235# 225#
then finished off at 205#
---
WOD
EMOM for 20
Odd; Row 15 calories Even: 15 Burpees
This was supposed to be done for 30 minutes but I only did 20. Also, it was surprisingly difficult. I got all the reps for the first 8 minutes, then I just did as much as possible in each minute. I typically got 12-13 calories and 10-12 burpees.
Friday 11-21-14
GUYS NIGHT - WOD & Whiskey
We had the first guys night at the box friday and it was a ton of fun. We had a really good workout and then went out for food and drinks.
We had 12 guys show up and we decided to let everyone pick 1 movement. I started it off with Manmakers and then each person added something to the list. After we had all the movements listed, I put the reps and weight for each.
I decided to cap it at 20 minutes. If you finish before 20, you get to do max burpees till its over.
The workout was great. Some light stuff, some heavy.
I was dreading the KB swings and Push Press. I saved those for very last. I guess I am so use to swinging the 70#, I almost forgot what the 53# feels like,... it was awesome. I still had to bread them up, but they felt easy. Same with the 95# push press. I have been doing 135+ so often, that this felt like a PVC pipe!
I worked a double shift at the Station and so I took sunday as a rest day and tried to workout on Monday, but didnt get much in. I did a little bit of squatting and some shoulder stuff. NFT.
Wednesday 11-19-14
This is a challenge for Ken!
I saw this and am challenging you to do it. Its called the MAN test, according to K-Star, and its no joke.
Kelly Starett is the mobility guru and always has something new and interesting to help keep us supple.
KB Overhead squat with 53# KBs. I didnt expect to be able to do this at all... I started off with a long shoulder warm up and then some 35# KB's. I was surprised to get a few reps at 35, so went up to 44#. You can see my left shoulder is really having trouble stabilizing the load but I did pop off 3 reps.
Overhead squats really expose any weakness you may have and I saw that in the shoulders and especially if you watch my ankles. I know my ankle mobility needs improvement but you can see how much trouble I have getting deep and as a do squat down watch and see how much my feet turn out trying to gain some range of motion for my squat.
Fun test, looking forward to improving on this.
--- Strength
Press
-
Tall Jerks
95, 105, 105
-
Split Jerks
built up to 195# x 2
-
WOD
AMRAP 4, (then 4 more, 8 total)
4 hang squat clean 175#
4 muscle ups
rest 4
AMRAP 4
8 ground to OH 135#
8 C2B
Score
A)2+2 in 4 mins then 4+3 in 8 mins
B) 1+8
PM WOD
Came back in the evening and wanted to knock out another workout since I had missed several days of WODs.
This should have been easy... I thought it would be a 10 minute workout, but I was wrong!
It goes like this
Death by Squat Cleans 155#, goal is 10 minutes, however, if you fail to get through 10 mins, drop to 135# and start over...
I finished my set of 7 and didnt have any thing left in the tank... OK, so a little humbling. But no problem, I'll drop to 135 and knock it out.
NOPE, got through 8 +5. wow, I did not expect this to be so tough.
It was fun though, pretty short and heavy. I like those and as you can see... need to get better at them, so it was a good way to end the day.
haha, I just found this blog post from july 2010, looks like I couldnt even do 10 minutes at 135# fresh!
So, the good news is after last week struggling with 195 and failing at 205, I was able to get under 205 AND feel good. So I went up to 215. I failed at that weight but its a good reminder some days its just not clicking and other days it is. Hopefully, some day, I wont struggle with these same weights, but be able to know that 205 and even 215 will go up!
WOD
50 Wallballs
50 DUs
40 BJs
40 T2B
30 C2B
30 bar burpees
20 p. clean 145#
20 push press/push jerk 145#
10 power snatch 115#
10 muscle ups
This was a long, probably too slow of a WOD. I felt ok, but just didnt move very quick. The long ones like this are deceiving. I was expecting 17-18 minuets, sub 20 for sure. BUT working out alone with no other times to compare too, I just waited around too long and rested too much.
I even took time to grab a couple quick videos at the end of the WOD...
Score 26:50
Saturday PM
Jeff Evans and I went on a 7.2 mile ruck with a 35# pack.
Jeff is training for another GoRuck Challenge, possibly even a Heavy and I love the chance to get out and do some rucking... and just hangout w/ Jeff. Plus, Im sure Ill end up doing another GRC.
The Heavy requires a Physical Test before it even starts. This is max push ups in 2:00, max sit ups in 2:00 and then a 12 mile ruck in sub 3 hours. If uyou dont pass that, you cant even start the Heavy!
So, anyway, we did a quick PT test then set off to get 8 laps at the Lincoln Park on MI as fast as possible. We got 8 laps, 7.2 miles in exactly 1:40. Felt good too!
I only managed 62 push ups, which is passing, but not as many as I'd like to get. I go 52 sit up, which were way harder than expected. You cant rest, at all, on the ground and must keep your hands locked behind your head at all times. Painful!
Like I mentioned before, I usually do 3 on 1 off, but I will be at the Fire Station again Friday, so I decided to hit it hard again today and rest tomorrow.
So, here goes day 4 in a row.
Strength Back Squats
225 x 8
245 x 5
265 x 3
275 x 2
285 x 1
265 x 4
290 x 1
295 x 1
-
245#
2 sets x 10
1 x 7
-
felt good, strong.
-
Repeat WOD from 11-5, the one I failed miserably at. A quick recap, on Wednesday 11-5 I attempted a 24 min AMRAP. At the 14 min mark I had missed two rounds and ended up stopping b/c I was just wrecked. You can read HERE what happened last Wed.
Exact same WOD at before.
AMRAP 24
1 - 10 Chest to bar
2 - 16 reverse lunges 2x 44KBs
3 - 10 Burpees + 20 DUs
previous - 14 mins 2 rounds missed, stopped at 15.
Score - ALL rounds, ALL reps + 3 additional mins (27mins)
SO, I have no idea what happened, I just wanted to not have to quit, I didn't expect to get ALL the rounds and even feel good enough to add an additional 3 minutes on to the end.
My only idea is that after 12 days of Paleo Im finally starting to see the benefits. Its taken a while to dial in the fat and carbs but when things click, they really seem to click!
I had about 45 minutes to get in the whole wod before I coached at the 5pm. So, I started with a very quick warm up and went right in to the first part of the strength.
Strength
A) Every 2:00 for 12 mins (6 sets)
Clean & Jerk
135, 155, 165, 175, 175, 175
-
B) Every 2:00 for 12 mins (6 sets)
Clean & Jerk
8 x 105
5 x 135
4 x 150
2 x 175
2 x 195
2 x 205 - Failed both
Super frustrated at the last set at 205#. I dont feel like that should be hard at all, but I had no energy to pop it over head. Maybe it was b/c I really had not rest for the last 24 mintues. I did go right from the warm up to part A) then right in to B) with no rest.... But I dont feel like that should make that much difference.
So, I was definitely upset, but I have also need to remember not every day will be a PR or even feel good. Apparently Im still workout the Paleo diet and trying to get the proportions right.
C)
WOD
AMRAP 4
5 Hang Snatch 135#(scaled to 115#)
10 Bar Burpees
---
rest 2:00
AMRAP 4
10 power cleans 135#
20 Pull ups
---
Rest 2:00
AMRAP 4
15 Box Jumps overs 24"
30 Wallballs
Score: 3, 2 + 2, 1 +23
So, again, with almost no rest, I went right in to the WOD. And it showed. I just felt totally gassed from the start. Im sure not resting much made some difference, but I dont feel like it should effect me as much as it did.
My heart rate was racing... it went right through the roof in round 1 and never came back down. I know that I should have got a much better score but I just couldnt breath and my heart was pounding like it rarely does.
Not sure how much more I can deal with feeling this way. I mean, if I am eating crappy or drinking then I can expect it and sure, I have brought it upon my self. But when your eating clean and you think you should be going the right direction, but not seeing any results, it gets discouraging...
Its hard to workout at the station.. well, at least "CrossFit". I dont like to go 100% all out b/c we could, and usually do, get interrupted during workouts. So there is a good chance Ill need to be somewhat together for our call, plus, I know if I am 10 minutes in to a 15 min AMRAP, I am not going to start over, and so I wont have a real score from the workout.
I usually do the strength work and some kind of WOD, but pretty light and usually kind of short. Today I got it all in without interruption. Snatches are tough with the bar we have and lack of bumpers. But all-in-all, good one.
Back Squats 225# x 6 245# x 4 26# x 2 275 x 2 285 x 1 285 x 1
---
Tall Jerks
This is a very interesting lift, I did these last week but they felt quicker and much better today. This really helps focus on foot work and speed under the bar. Which, even after only 2 days I feel like Im getting much better.
Bar starts on your head/forehead, raise up on to your toes, from there drop quickly and powerfully into the split, receiving the bar locked out over head.
3 sets of 3 @ 95#
-
Split Jerks
160 x 3 165 x 3
180 x 3 185 x 2
190 x 2 195 x 2
My jerks have not been feeling good at all, but the felt crisp and sharp today. I am working on adjusting/ improving my jerk technique. I have been dipping too far (I think) and not dropping deep enough. So this is my attempt to change that.
---
WOD
10-8-6-4-2 Thrusters 135# 5-4-3-2-1 Muscle ups
7:32 RX
Usually, when I see 135# thurstes I get intimidated, really intimidated. So much so that I usually try to avoid them or at the least scale. But after the Thruster WOD from last week I feel a lot better about them. Knowing I got through 25 of them was a big boost of confidence. So, going in to them today I tried not to focus on how heavy or hard they would be, but just the fact that I was getting stronger and they were not going to be my nemesis any more!
-
Post WOD cash out
1 x max double unders - 3x 10 GHD Sit ups 15 back extensions - Max effort 500m row - 1:39
Last week, on Thursday morning I had LASIK surgery, which went great. Only down side is that I havent been allowed to lift or WOD for several days now.
Normally, I like to workout Mon-Wed, rest Thurs, workout Fri-Sat and rest Sunday. But because I knew I wouldn't get to workout for a while I did four days in a row last week and have been resting since after the 6am class on Thursday morning.
I did get to watch the CrossFit Invitational last night and that was awesome. SPOILER ALERT, the US come from behind victory was great, super fun to get to see!
This felt awesome. Just a few weeks ago as I was getting back in the swing of things, I attempted 3 sets of 10 at 225# and did 1 set, then went down to 205# for the last two sets.
Then a week later I got all 3 sets at 225#. So, this week, to get them at 235# felt great and shows me I am on the right track!
6am class:
WOD
30 HSPU
40 Reverse Lunges 95# (front rack)
50 Box Jumps 24"
60 sit ups
70 Burpees
Score 16:41
HSPUs are always an issue for me, though they shouldn't be. But I was pretty happy with these. I got 14, then 5, it was super small sets after that but I got through them faster than I would of in the past, so thats progress.
The reverse lunges are just hard to breath, it was actually my shoulders burning that made me drop the bar rather than my legs (tho they did burn too).
BJ were find and so were the sit ups. WOW, doing the burpees after the sit ups was eye opening how core intensive those are.
and I will get right to the point... Paleo is legit, its an awesome, healthy, lifelong way to live. It has a multitude of health benefits more than I will even start to get in to. BUT, you got to know your body.
I have done Paleo on and off for 4+ years and I have a very good undertating of how it works and what to eat. Sometimes its easy to get back to it, others times its harder.
I have felt destoryed all week. It didnt click on monday. started to thing about it after Tuesdays poor performance but after Wednesday, I knew I needed to adjust my diet.
If you hare doing strict paleo, thats great. But the harder you workout and more often, the more you HAVE to eat. I was getting good amount of protein and some fat, but slacking on carbs.
So, if you are playing with your diet and not getting the results you want, make adjustments. The key to anything is to test and re-test. see how you feel, make a change, note the outcome.
My first suggestion to anyone who asks...( and what I did) additional fat (double avocado servings) and sweet potato and banana. The ladder are high glycemic index foods but will help you get back in to the swing!
So, while I wholeheartedly support Paleo, But you also have to look at your goals and lifestyle. If you are a CrossFitter and trying to gain, its going to be hard to hit those goals eating strict paleo.
---
Strength
Clean + Front Squat + Jerk
165
175
180
180
180
180
180 x 2 jerks
180 x 2 jerks
----
WOD
EMOM for 24 mins
1 - 10 C2B
2 - 16 Lunges reverse steps 44# x 2
3 - 10 burpees + 20 DUs
wow, I was wrecked. Stopped after the 14th round. Just had no energy. I could feel it, I could tell I needed to eat more,
Dialing in diet is essential to hitting goals!
And as I have started ramping up to 5, 6, or 7 days a week with strength before LONG met-cons I been feeling good. But as as soon as I cut the extra stuff that was non paleo, i just couldnt handle it anymore!
Spicy little warm-up from CFI.
Every 30 seconds/ 30 rest for 12 minutes:
30 seconds Muscle ups
30 seconds Hand stand walk
30 seconds Toes to Bar
Results 6/4/3/3 32/28/38/28' 14/13/12/12
Next up: Snatch
Snatch + Hang
Results :95#, 115#, 125#, 135#, 145#, just snatch @ 155#, 165# x Fail
The weight feel really good, even with the two reps. I got 155 just fine, but 165# was a no go. I think it was just a little shoulder fatigue and maybe some technique work.
WOD
I wanted to try something I saw Rich do. It looks "easy", but I knew it would be a tough one. It is ten rounds of 15 Wall Balls, 3 Clean and Jerks 225# rx.
They made the weight looks light! I knew that wasnt going to be the case but I kept it as heavy as I could and still get through the workout (155#)
so, on a side note, I wanted to try to be more smooth on WBs and save my sholders. If you think about leaving your arms up in the air the whole time the ball is going up and back down, its a lot of extra stress and strain on them. So I wanted to try the "circle method", where after the ball leaves your hands, you do a quick circle bringing the arms down and back up to receive the ball.
Score 14:34
Well... round 1 rep 3 I took a WB in the face like never before. It sent a stinging sharp pain down my left neck and shoulder and into my back. I was seriously shaken for a few seconds and actually had a lot of trouble recovering and getting back in to the workout.
The 1st set of C&Js were heavy and I did push jerks. They felt slow and heavy.
The next few rounds I somewhat found my groove, but wasnt 100%. I stated to split the jerks and it was MUCH better. By splitting I felt like I was fast, powerful and able to lock out the bar without a long slow press out.
I ended after 7 rounds. Between my neck and how I felt, I called the WOD after 7 rounds.
Ill recover and give this one a fair shake... like it deserves.
Sunday was a great rest day. Ate really bad, but we are starting a Paleo/Zone Challenge so, I was getting it all my sugar and junk off in on the last day!
-
Monday 11-3-14
Back Squats
195 x 6
225 x 4
245 x 2
265 x 2
275 x 1
285 x 1
-
With a continuously running clock, complete 5 thrusters every minute.
From 0:00 - 5:00 use 75#
from 5:00 - 10:00 use 95#
from 10:00 - 15:00 use 115#
from 15:00 - 20:00 use 135#
continue adding 20# every 5 minutes as long as you are able.
-
(sorry for the crappy camera work, I just wanted to give a quick idea of how the rounds went) -
Set 1, at only 75#, my shoulders already felt tired! I was extremely please w/ my performance last Saturday and wasn't sore at all. But wow, I could feel all the Jerks and HSPUs today. Again, not sore, but I guess I would call it fatigue.
SO, the set of 75# was still easy. Heck, even the 95# thursters went just fine. And though my shoulders were tired the weight still did not feel "heavy" and I was able to move quick through the reps in about 11-13 seconds.
Round 4, at 135# things slowed down, but not bad. It was more cardio but the weight did not feel bad... until the 5th set. I got all 5 reps and changed my weight to 155#.
Rep one, I knew this weight was a game changer. I broke up the set in to singles... (thats not good) and only had a little time to spare before round set 2.
I only pull off 3 reps in the second round, but that was all I had. I couldnt have got the last two even if I wanted to.
21:00 + 3 reps (1 round + 3 reps at 155#)
Great WOD, starts slow and easy and builds to a painful heavy benchmark workout.
Ken sent over a WOD from China for us to try. It was similar to another WOD we've done, but way harder.
It turns out this might be the longest and most challenging WOD I have ever done (except for maybe the 1st time I did Murph a week after starting CrossFit).
WOD
0:00 - 20:00
10-8-6-4-2 Clean & Jerk 135#
1 round of Cindy after each round
7:28 RX
-
20:00- 40:00
10-8-6-4-2 Clean & Jerk 135#
1 round of Nate after each round
32:12 RX
- 40:00- 60:00
10-8-6-4-2 Clean & Jerk 135# 1 round of Mary after each round
57:10 RX
---
Ok, so started off pretty good the C & J went fine and Cindy is a quick and not too painful. Got through the first round in 7:28 RX.
Round two, I immediately felt the load from round one. I was so sweaty the rings were hard to hold hold and I was slipping on the HSPU. The KB felt great, it was only 8 reps, but it has never felt so light! 32:12 RX
The last round was tough... skills like pistols definitely fall apart when you have been going for such a long workout. I had many failed attempts but was able to get through them all, as slow as they may have been.
I was able to connect all the HSPUs which was a nice surprise, I usually fade out on those and with all the jerks I was really pleased the get through 'em all.
Finished in 57:10 RX
That was a great WOD, Im glad I did it, but I think the intensity was low it was such a long workout. My goal this week will be shorter WODs and keeping the intensity up!
Skills Max Muscle Ups in 90 seconds, 60 sec, 30 sec,
rest 60 seconds b/t rounds
Score: 10, 6, 4
-
Hang Power Cleans to Roxanne @ 95# 1 rep every time they say "Roxanne"
-
WOD 21-15-9 Toes to Bar 15-10-5 Snatch (full) 115#
Score: 11:17
Wednesday, October 29, 2014
Tuesday 10/28/14
Up early to lift with Mercer Island CrossFit Barball Crew! Best way to spend a birthday is workin hard with other folks who love to "rise early & lift heavy!"
Just strength today. I spend the rest of the day relaxing and enjoying the birthday off.
---- Wednesday 10/29/14
Day started off good with a Double under PR in the warm up! 196... and I had more left, but I started thinking about 200 and screwed up!!
Strength
Front Squats
3x 225
2 x 235
1 x 245
3 x 235 1, F,
2 x 235
1 x 245
-
Clean every 2:00 for 20 mins
160, 160, 170, 170, 180, 180, 190, 190, 200, 200
--
Jerks
1, 2 - 3x 135#
3, 4 - 2x 155#
5, 6 - 2 x 175, 185#
7, 8 - 190, 190
9, 10 - 195, 200
---
WOD
Every 3:00 for 24 (8 rounds) - 400m row, 10 BJs, 1 Clean for max weight.
I messed up the first 2 rounds and waited for 5 mins...
Then, the last 3 rounds I went over the 3:00. So, it became more of an 8 rounds for time, rather than an On the Minute.
--
Every 3:00
Row 400
10 Box Jumps 30"
1 x Clean & Jerk (for max weight) you may do more than 1 rep, but only record max weight.
Round 1 I got 2 reps 1 at 165, one at 175. Rounds 2-8 1 x 185
I went over
:02 round 5 :10 round 6
:42 round 7 1:18 round 8
So, one of the earliest introductions to CrossFit, other than main site, is the infamous movie "Every Second Counts", which is a inside view of the CrossFit community, culture and most importantly the 2008 CrossFit Games. This was at a time before CF had blown up, before you could watch countless youtube videos or basically go to any athletes twitter feed and see everything they do.
It is a very interesting inside look at what it takes to be "CrossFit" and to make the Games... in 2008. The movie crescendos with a showdown of pretty awesome WODs, which, little did I know, I would end up doing, back to back.... today.
The 2008 CrossFit Games.... Minus the Hill... and compressed into 30 minutes.
against a running clock, perform the following for time:
“Chest-to-Bar Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups rest until 10:00, and then... Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
rest until the clock hits 20:00, and then..
30 Squat Clean & Jerks (155/100 lbs)
Well, here we go.
the s*&t show after the throwdown
I have never done C2B Fran, but my most recent Fran was 3:45. I have done the DL Burpee WOD multiple times, but several years ago and scored 3:30ish as my best time. Never done 30 C &J at 155#, especially not SQUAT cleans!
So, I was definitely intimidated and nervous going in to this one...
I paced Fran, but the thrusters have never felt so light. I got all 21, broke down the C2Bs and also the set of 15 thursters (8/7). Then the last round of 9 went pretty quick. Like I said, I paced it know I still have a long way to go.
6:01
Thinking I could knock out the DL & Burpee WOD pretty close to my old time was a mistake. The Deadlifts werent bad, but the burpees were slow after Fran. I ended up way behind and didnt have as much rest time as I wanted.
5:49.
And finally, the hardest part, the Squat clean and jerks.
Fresh, these would be hard, but after two other WODs, one of which was Fran.. this was gonna be rough.
My goal was, every minute to hit a set number, 4, 4, 4, 3, 3, 3, 3, 3, 3. Those numbers aren't anything unrealistic, but they proved to be hard to maintain.
minute 1 - 4, minute 2, I was already behind, only got 3. I was able to keep that going for a while, but then dropped to only 2 per min. I was behind and only had 3 minuets. I spent way to long running back and forth to the whiteboard counting the reps I had done to see where I was and how many more I needed to get... I ended one rep short.
When it was all said and done, I was spent.. It was hard, probably one of the hardest 30 mins of my life, but totally do-able. See when you know you have a lot more work to do, you hold back, you dont go 100% all out... maybe I should have, but I didnt.
I know I could have gone harder, I know I could have finished the 30 reps, but I didnt... Its a weird feeling to say, "I could have done better", well.. then why didn't I. If I knew over 10 minutes I could have got 1 more rep, why was my score only 29?
I guess, at times, CF can get very philosophical, I know, without a doubt its extremely mental. When it hurts, you can slow down, or push through.
I'll redo these WODs, independently out of curiosity and... at some point... back to back out of vendetta...3, 2, 1, GO!
I didnt get to do the Invictus WOD today, though it looked really good! It was all the CrossFit Games WODs from 2008! The are all sub 5 minute WODs, well, definitely sub 10 and you start the next workout every 10 mins (there are only 3)... I bet that will leave your lungs burning.
Instead, me and Jeff Evans, a fellow GRT, did a 9.5 mile ruck. I had two 20# dumbells (my bricks are out on loan) and Jeff had about 35#, plus our water and gear.
We started at 4am and the plan was to go 12 miles, or 3.5 hours. We ended up doing a lot of hills & elevation so we slowed way down... that, and this was our first time with weight on our backs in a very long time. So, we were kind of slow. Actually, mostly me, Jeff looked great.
We ended up doing about 9.5 miles in 3:15.
It was fun to Ruck around Pioneer park on Mercer Island in the cold, rain and dark for a few hours. Brings back good memories and "Good Livin".
A)
5 sets
Snatch Balance, Hang Snatch, Snatch, OHS
95, 105, 115, 125, 135.
felt good. I was pleased with this part.
B)
10 sets, 1 Front Squat, 1 Jerk
1, 2 - 155#
3, 4, - 175#
5, 6, - 190#
7, 8, - 205# fail, fail
9, 10 - did not attempt, went back to 190, then 195 then 200.
Super frustrated missing 205#. guess I know where I need work.
also, I have a lot of trouble jumping up big numbers. I felt slow for sure, but was able to get 200# once I went through 190, and 195.
C) Every 10 mins for 3x.
1,250m row
60 DUs
30 KBS 70#
15 Toes to bar
10 HSPU
5 bar muscle ups
Rd 1 - 2 m/ups short
Rd 2 - only 1000m row ( to allow more time for reps) only got 5 HSPUs
Rd 3 - 900m row, missed all HSPU
third day in a row, (like it should be) and feeling very sore and beat up. My legs feel like the weigh a ton and even warm up squats are heavy. So, today wasnt easy by any stretch, even though the % shouldn't have been very hard.
Back Squats
8 x 155#
6 x 185#
4 x 210#
2 x 240#
Jerks 1, 2, 3, @135# 3, 4, 5 @155# 5, 6, @ 170# 7, 8 @ 190# 9, 10 @ 190 - couldnt go up to 205#, didnt have the legs, speed or shoulders to do any more.
and then a spicy little AMRAP, 4 minutes... I love getting to throw it down w/ the MICF caoches, fun day!
AMRAP 4: 1 x power clean
1 x thurster
1 x S to OH
RX = 195, I used 155#, Coach Tali - 113#, Allison 103#
this was a CrossFit Invictus WOD.
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Post WOD, to test out a Birthday WOD that we will be doing at MICF for a client this Friday, I did two rounds of what will a "happy 50th birthday" workout. It was a little to quick and easy, so Ill modify it to push everyone a little more.
3 x 205 2 x 220 1 x235 3 x 225 2 x 235 1 x 245 Fail 3 + 1 x 205 missed my 1 rep at 95%, used 260 as an estimate, but that may be more than I can actually get right now.
- Cleans every 90 seconds x1 Sets 1, 2, 3 - 165# 4, 5, 6 - 175# 7, 8 - 190# 9, 10 - 200# hit all sets
AMRAP 6
6 Hang Power clean 185 RX, I used 155#
9 Bar burpees
12 Chest to bar pull ups
2 rounds 4 reps
Rest 4:00
AMRAP 6
40 DUs
20 WB 20# -
-3 rounds 25 reps
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the first 4 reps I did full cleans, not hang... then I remembered, the hang actually felt a lot better! Still working on getting strength back. WODs are feeling better, way less soreness, movements seem to be flowing pretty well.
10/20/14
Ken sent me this one he did in China.
It was a really good one, I was pleasantly surprised how well I did the first two, maybe 3 rounds. But the Clean & Jerks killed me.
I got all the pull ups in 4:07, that was a good felling and I was glad to have the rest time. My lats really started to ache after about 80 reps.
As soon as I started the WBs I knew it was going to be a long 80 reps... my lats and shoulders were on fire. I managed to squeeze out all the WB in 4:29.
It was the burpee BJs that really did in the shoulders. I was spent and couldnt catch my breath and my shoulders killed but I got through 40 reps.
The C&J is where the wheels fell off. I did 1 at 155# and went down to 125#. I finshed with 20 reps.
the row was just a gut check, I pushed hard and almost got it done, 1173 meters
4:07, 4:29, 40 reps, 20 reps @125#, 1,173meters
really like how hard that one was, we'll see how bad I hurt tomorrow!
I went to StoneWay CFto work with Scott, as usual. I have been lifting heavy and feeling very good about where I am at strength wise.
That said, I have not pulled 225# in a year and a half. That was before my knee surgery and before entering in to Seattle Fire Dept recruit school in Feb 2013. Its taken quite a while to get back to where I left off, and I still wasnt sure I had made it all the way back yet.
Today, 4/21,we spent time building up to a heavy Clean & Jerk. 1 rep every 90 seconds until failure.
This video is a few of my lifts, 195, 205 and 215# fail. I have NEVER clean & jerked 215#. In the past, I have done each one separately but not together.
Not every day is a PR day. I have been learning this lesson and I am becoming ok with knowing that not every day in the gym will go well, or even if it does go well, it might not be a PR. That is OK! and I am starting to understand what it means to take what you can get and come back later to try and reach that goal.
Monday 4/28, PR Day
Today, things went well. Like I said before, my life time PR Clean is 225#, here is that video, pretty ugly lift.
So, for today the WOD was prescribed as follows:
Against a 15:00 running clock, complete,
Row 1k
1 RM Clean & Jerk
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I took the row easy and was off the rower in 4:01.
I started with 185#, then hit 205# and went right in to 215#. Youtube 215# C&J PR
I got that with surprising easy! After last week missing 215#, I was pumped to hit it and have some room left in the tank.
So, with plenty of time left on the clock, I attempted to get under 225# for the first time in at least a year and a half.
Not only did I pop out of the hole, I hit 225, twice! No jerk, but that's ok, I have never felt so good moving that kind of weight around. The difference in the old 225 from the first video and the 2 reps from today are night and day difference.
I think one huge learning lesson is to TAKE WHAT YOU CAN GET. Dont beat yourself up over the missed rep, accept the PR and the fact you did more today than you have before. Sure you missed a lift, but you also had a PR and then a double at 225. Accept the good and build on that... dont dwell on the bad.
After all this Scott and I knocked out a grueling partner WOD that pushed our shoulders to failure.
