Spin, Squat

Nice off day in VT yesterday. A walk in the woods, a swim, a perfect Saturday.

Today: 45 minute spin class with my Dad.
Then, Wendler Wk 2 Day 4: SQUATS.
3 x 160
3 x 185
10 x 205

I feel a bit like I've been slacking lately. Time to focus and get strong.

Truck

Yesterday, rode the train to Hybrid to push the truck with Jules and Katie. Timmy was there too. What an awesome time.

First Julie and I did a long, slow warm-up. I need more mobility work these days. We had plenty of time and weren't going to do the wod, so I snuck in some benching:

Wendler Wk 2 Day 3: BENCH
3 x 105#
3 x 120
9 x 135

Outside, Timmy backed the truck up to one end of the parking lot and we each did this:
Truck push x 1 length
Prowler push (+45# plates) x 1 length
20 box jumps on the wall

After a rest, repeat. Eventually did this x 4. On two of the truck lengths I pushed it myself the whole way. On the other two, Timmy gave it a little gas to get me over the "hump" in the parking lot. We ended all this with a team push: me and Timmy got the truck going pretty fast through that lot. So much fun.

Inside, finished with a little timed workout. My legs were shot! Trembling after the 30th rep of this:

50 push press, 75#
TIME: 1:50

3 x Deads; Practice

Thursday morning was Wendler Wk 2 Day 2: DEADS.

3 x 215#
3 x 235 (messed up weight counting)
3 x 245
5 x 275

That's a new 5-rep max, I think, but it felt pretty okay. Still in the living room, still a little cautious because dropping weight even a little is not an option.

Thursday night: rugby practice. Some running, some planks, burpees, mountain climbers, high-knees running in place. But no contact.

Half Row/Run

Wednesday night: kept it light, halved the wod everyone else was doing and paced it at 85% or so.

2 rounds
500m row
400m run
8:25

Fall 2010

Rugby season kicked off last night with practice numero uno. Some contact, some fitness. We worked on launching into tackles (awesome), getting rid of a poacher, some other stuff.

Running was scattered throughout practice:
-40 second suicides with up/down at baseline x 10
First 5 runs had 20 seconds rest, Ryan gave us a minute rest after that.
-30 second shuttles, 30 second rest x 10
-ended with 6 x Henny Mullers on the rooftop (small field), resting during your partner's runs.

Deload

Gym last night, BK told me and A. and Precious to deload while everyone else warmed up with a round of FGB and worked on technical Oly stuff. Nice, necessary, not for time. I was quick to fatigue and kettlebell swings felt so good.

easy 500m row
15 kettlebell swings x 3 at 35#
15 ghd sit-ups + back extensions x 3
15 bench press x 3 at 65, 75, 85
10 deadhang chin-ups x 3
stretch, stretch, stretch

3 x Press

Yesterday was pure rest. Thought we'd be playing rugby but thunderstorms canceled it, thank goodness. This morning got back to Wendler, just a little behind. Tried the "big and boring" programming that Jim calls "huge and exciting," but subbed barbell rows for pull-ups because pull-ups are on tonight's menu.

Wendler Wk 2 Day 1: PRESS
3 x 70#
3 x 80
6 x 90

then, alternating
5 x 10 press
5 x 10 barbell row (bent at waist)
#45, 55, 60, 65, 70

Summer Challenge

Yesterday was the Hybrid Summer Challenge. Really fun, hard, heavy and I finished 1st -- pretty sure as a result of a lower bodyweight tie-breaker between me and Wreck. Jim took some video:

The Bear: rep a minute of bear complex. Hit #170, missed 185. A. gets PRs in clean, front squat, and jerk in here too.


7-minute amrap: farmers walk 150# a hand, 7 clapping push-ups, f. walk, 7 tire jumps. 5 rds + 10 feet.


2-minute yoke carry (Zercher). 4 and 1/3 lengths.


Stones to shoulder, 33 double unders x 3 rds. Stones: 112# x 6, 135 x 4, 150 x 2. Time: 4:47


Death by Axle Thruster, 100#. 10 rds + 6 reps.

A-bomb

A-bomb made up the workout last night. Another good running metcon, kind of like last Wednesday.

warm-up: 3 rounds
25 double-unders
100m row
30 seconds of running

"A-bomb": 3 rounds for time
600m run
10 power cleans, 95#
10 pull-up
10 box jump, 20"
10 russian kbs, 53#
TIME: 13:23

Strength

Tuesday evening:

warm-up wod: 4 rounds for time
10 push-ups
10 knees to elbows
10 ball slams (sitting)
10 up/down sprints

a. muscle snatch, build in 7 minutes
hit 115#

b. snatch 2 x 5 at 85

c. clean 2 x 5 at 115

d. jerk 2 x 5 at 115

5 x Squat

Wendler Wk 1 Day 4: SQUATS

Depth: butt to dynamax. Bar: low. Effort: fifty percent? Judgement: questionable but none of the weight seemed too heavy. Decided to go for it as I will be taking the next few days light in preparation for Rob O's heavy comp this weekend.

5 x 145
5 x 170
8 x 190

Lifting

Skill work pre-workout: Muscle-up work, mostly turnover work with a skinny band. True muscle-ups still more a struggle than they were a few weeks ago . . .

Warm-up:
21 ohs, 45#
10 burpees (did 19 by accident)
15 ohs
10 burpees
9 ohs
10 burpees
2:47

Workout:
A. snatch x 2: #85, 85, 85

B. back squat x 3: 185, 205, 205, 205, 205

C. clean grip dead x 3: 195, 195, 195

D. push press 5 x 5 at 125
Shoulder is sore!

5 x Bench

Wendler Wk 1 Day 3: BENCH

Quick warm-up
100 x 5
115 x 5
130 x 10

Tomorrow should be a squat day. Not sure how that's going to work, however, since CFP workout tonight has BS in heavy sets of 3. Might need to make Wendler a 3/week thing. Or else just back off on squat weight. Rx weights are 145, 170, 190, so I may just do it.

Fun Run

Sunday: rest day, but ran a 5k obstacle course ("Spartan Race") in Floyd Bennett Field. Not for time.

Slow-mo C+J

BK took this video yesterday and posted it. The title says #178 but it's actually the attempt prior, at 173. Lessons: keep shoulders retracted in pulling stance! Also, elbows up!! Will keep this stuff in mind next time I front squat and hopefully it will translate into a more upright pull and a better catch.

Muscle Snatch, CTB

Saturday morning "warm-up" wod: 3 rft
20 walking lunges
run the rest of the way to the corner and back
20/15/10 push-ups
5 med ball vert. throws, 12#
5:55

Muscle Snatch: 7 minutes to build singles
hit 105#
failed a last minute attempt at 110

Hang Snatch x 2
90, 90, 95, 95

Hang Clean + Push Jerk
125 x 4

5 minute amrap of 7 unbroken CTB pull-ups
7 rds

Skill work: hspu negatives on paralettes

Max Clean and Jerk

First time ever to go for max c+j, pretty fun and the bonus was getting a new clean PR.

"warm up wod" = 1200m run
4:32
(includes "out the door" time)

snatch x 1
#53, 83, 103, 123f, 113, 123, 133, 138f

clean and jerk x 1
#133, 143, 145, 163, 173, 178pr, 183fff

ghd sit-ups
25, 25, 5*
pain in lower back! just super-tight muscles? stretched well after.

skill work: pistols, independent and with band.

5 x Dead

Week 1 Day 2 of Wendler 531:

DEADLIFT
5 x 200#
5 x 230
5 x 260

A disappointing result -- last set was rx'd "at least 5 reps." Wanted to knock out more at 260, but my grip was going. School gym is closed all week so I am in my living room, very carefully lowering the weight (even though I don't think anyone's moved in downstairs yet). For comparison, I got 5 x 255# in June with clean-grip super-slow descent deads. Probably took more reset time at the bottom. Anyway, today was not ideal, but at least I hit the minimum reps prescribed.

Oly singles tonight.

Smoked!

Oh man I feel toasted. Glad the morning session was light. Here was CFP workout:

pre: 3rft
100 single unders
15 russian kbs, 35#
20 sit-ups (abmat)
TIME: 4:?? (maybe :26, maybe more)

technique:
snatch balance 3 x 3
#33, 45, 55

strength:
back squat 85% max, 2 reps x 3
#215

wod: "JJ," 3rft
400m run
20 pull-up
20 box jump (20")
20 wall ball (14# 10')
TIME: 14:11

5, 3, 1, Go

Trying something new: Wender 531, just the basic program in the morning, then CFP at night. It seems like a manageable way to build strength and also keep up with daily WODs. So this morning I woke up, worked a little, then warmed up at did military press. Super-quick workout, and I like the amrap at the end.

Wendler wk 1 day 1: PRESS
65# x 5
75 x 5
85 x 9

And that was it. JW writes that you should start with 10% off your true maxes, so here are my starting max lifts:
PRESS: 100
DEAD: 300
BENCH: 150
SQUAT: 225

Oly Breakdown

More Catalyst. First, "warm up" wod:

20 ohs, 45#
run 200m
20 hang power snatch, 45#
run 200m
20 ohs
run 200m
TIME: 5:35

A. muscle-snatch x 1 at 75, 85, 90# (too easy)
B. two-position snatch x 1 at 90 x 5
C. two-position clean x 1 at 115 x 5
D. push jerk, split jerk x 1 at 135 x 5

Then handstand walk practice. Got from the third set of "dots" to the wall.

Oly Work, Catalyst-style

Two days off (drive back from Michigan, with a stop for camping) left me stiff. Not much fresh food in the fridge, so I ate a lot of eggs, bacon, oatmeal yesteday. Need to pump up the veggies.

Last night at CFP:
warm-up with 2-minute max double-unders: 120 (switched rope 30 seconds in . . .)
then:

a. clean and jerk 70% effort: 135, 145, 145
b1. front squat 3-sec. descent 83%1rm, 3 reps x 5 at 165
b2. strict slow supinated pull-up amrap-1: 6,6,6,6,6
c. snatch-grip deadlift* 2 reps x 3: 165, 165, 165
d. snatch-grip push press* 5 x 5: 105, 105, 105, 110, 115

*weights based on max snatch

Dead Singles

Last morning at Motor City CrossFit. It's been a great week training with them, and we ended it on a good workout this morning. First, we did deadlift singles -- the standard seven reps. I rested about 4 minutes between attempts.

DEADLIFT:
275#
300.5
311
320.5
326
331.5
336 (PR)














Old PR was 320. Wish I'd had more time, because I didn't feel like I'd maxed out. Vinny gave me some video feedback: I am straightening my legs early. Then we finished with a "cool-down" workout.

3 rounds:
200m run
21 deadlifts, 95#
10 toes to bar
TIME: 5:49

Need to get a continuous kip on the TTB. Personal skill work was supposed to be muscle-ups today. I failed a couple, hit one, failed again, and called it a day.

Snatch and Squat

Thursday August 5th:

"Warm-up" was 3 minute handstand hold, 3 minute L sit. Abs are tired! For the handstand holds, I mostly worked on handstand walk, and got farther than ever before. Still not very smooth, but getting there. Then the wod.

3 rounds:
7 Squat Snatch 65#
14 Back Squats 65#
21 GHD Sit-ups
TIME: 5:52

Filthy Fifty

Wednesday August 4th:

Sweaty, sweaty "filthy fifty" at Motor City CrossFit. Not sure what the "official" rx is for women, this is what I did:

50 Box jumps (20″)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking lunges
50 Knees to elbows
50 Push press (45 lb)
50 Back extensions
50 Wall ball shots (15 lb)
50 Burpees
50 Double-unders

TIME: 23:53

Not what I was aiming for. Knees to elbows were slow, wall balls also surprisingly slow. Again, good lesson in learning to use any equipment -- I let the small/dense 15# ball mess with me a bit.

Here's a group pic from the morning:

DNF 30 M-U

Tuesday August 3rd:

"Warm-up" wod:
3 rounds for time
-200m row
-20 kettlebell swings, 35#
TIME: 4:07

WOD: 30 muscle-ups for time
DNF, 10 muscle-ups in about ten minutes and then I failed x3, stopped.

Struggle street. I was on plastic rings, and I guess the lesson of the day was to get comfortable on any equipment, anytime, anywhere. Next time I attempt this I am going to finish it, no matter what.

CF Football

Sunday August 1st:

Started with box squats -- new to me! Vinny said they'd be harder than squats because they take the bounce out, but my depth was so abbreviated that I didn't find them too hard. Looking at a photo I realize I am bent WAY over at the hips, not sure why that's happening:



Box Squat 5 x 5:
95#, 135, 185, 195, 215





Then outside to the grass and gravel for this CF Football workout:
5 rds:
20-40-20m sprint (direction change)
8 kettlebell swings, 53#
16 push-ups
rest 90ish seconds between rounds

TIMES: 48sec, 44, 46*, 49, 49
*doublecheck this

Motor City

Saturday July 31st:

After a long drive Friday, we checked out Motor City CrossFit. Spent an hour on Oly lifting with Matt, mostly PVC work on skill transfer for the snatch. Key points to take from it:
-get full triple-extension before shrugging under the bar -- when I cut pull short, weight is moving forward when I catch it.
-drive hips and knees forward in the bottom position.

Then we hit the 10:30 class:

"Warm-up" was 2 rounds of the bear.
Bear weights: 94#, 105

Then the wod: "JOSH"
21 OHS, 95#
42 pull-ups
15 OHS
30 pull-ups
9 OHS
18 pull-ups
TIME: 9:01

All OHS were unbroken, so that was good. Was glad I used men's rx weight.

Catch-up: strength day

Friday July 30th: strength work at CrossFit Gotham.

5 rds (not for time):
-a1. 5 dips, weighted
-a2. pull up amrap (ctb/regular)
-a3. 20 ghd back extensions, weighted

dip weights:
25#, 25 (rings), 50, 50, 55

pull-ups on the swinging bar:
7/7, 3/7, 0/24, 0/25, 0/13
(stopped trying CTB because I was kicking the wall)

back extension weights:
15, 25, 35, 45, 53(kb -- dropped weight after 10, too awkward)