Posts tagged crossfit
Posts tagged crossfit
Wendler Squats, it’s 3s week. Finished at 155# x 8.
I feel like my squats are still my weakest mentally. I think I could have made another 1-2 reps, but my head got in the way. I even set up the power rack for myself to get my head out of the way so there was nothing to fear, but I felt some pressure to not fail because a few people were watching. All of these are stupid excuses. I set up the rack for the SOLE PURPOSE of going for maximum effort, but I think I sold myself short a rep or two anyway! Stupid brain. It’s a process that I’ll keep processing. I’m happy with my 8, just mad I didn’t give it one more even if it was a fail.
IT IS GOOD TO FAIL. It is good to fail. Fail!
Worked on my pull-ups and 4 felt so smooth and easy today. I’ve probably got 6-7 reps again, but am going with the program and not rushing anything. I’ve got nothing but time on my hands.
Warm-Up of 8:00 EMOM wall-balls and burpees, followed by
20:00 AMRAP of:
10-Push Press (115/75)
10-Box Jumps (24/20)
9 + 20 reps Rx. Sweaty.
Wendler OH Press, finished with 8x85#
When you think you don’t have another rep, go for another rep. Only your brain is in doubt, and it can’t know the truth until you press! (Using common sense, of course — not if there’s a risk of injury.)
I’ve been warming up with what I call “Shankle Shoulders,” following his routine from his video the other day. Worked so well for the 14.1 snatches!!!
It’s deload/metcon week at CF, so no risk of overlap with my strength program. Yay!
2011 CrossFit Open WOD 11.5
5-Power Cleans (145/100) — scaled to 85#
15-Wall Balls (20/14 t0 10′/9′)
= 7 rounds + 5 cleans.
Skipped planned Wendler deadlifts like a smart person yesterday, proving my IQ isn’t just a pretty number. Rested like a boss, including a caramel sundae.
Deadlifts 4x6 @ 145#, 165#, 185#, 205#
Oops. Looking at my notes now (thank you tumblr tagging), I did 215# last time. I should have done that or a little more. Definitely had it in me.
12-9-6 reps each of:
6:34 My chest didn’t touch the stupid bar one single time on the chest-to-bar pull-ups. The height is there — I can even pull myself higher than the bar! I just couldn’t pull myself into the bar. I’ve only done it in one workout. Regression, bummer. All the deadlifts were unbroken.
Rest 5:00, then:
6-9-12 reps each of:
8:36 Scaled the weight on the cleans to save myself for 14.1 tomorrow. Got 15 ring dips with no band!! Then used 1/2 a skinny band on the last set of 12. Still took me a lonnng time, though. But, improvement!
The coolest thing happened on the cleans — on the last set of 12, I lost my hook grip on about the 10th one as it was coming up. I had so much torque on the bar that I could here it “schinnnnnng” and watched it go spinning out in front of me. It was all in slow motion and was such a cool thing to watch. I was laughing, watching it travel away from me.
After that, I got out my rope to see how my doubles are doing. Looks like I’ll get a lot of rest in 14.1 …. doh. I watched a guy go through it — ugh. He got 308 reps. Crazy!
I’m sure recovering from bench day with a bench day is fine. Grrrr. I can’t seem to beat the system this week. Bets on how long before I’m injured?
It was fun working in with a guy who had to take plates off to do his reps. I’ll cut him some slack, though — he’s a new guy. :-)
Today was Wendler rest day. Tomorrow is CF rest day, Wendler deadlift day. I’m certain we will deadlift at CF on Friday so I can recover from deadlifts with deadlifts. It’s like how washing your car guarantees rain.
I’ve been matching them up pretty well until this week, so this is a bit of a cluster. Oh well, live and learn. :)
I hated today’s WOD. My brain was not with the program. I’ve lacked intensity for several days, probably because I’m trying to do to much in a day.
It was max effort of each move, only one round. I gave up waaaay to easy each time with some crap excuse or no-repped myself too strict. I want a mulligan on this one. Rules were:
Wall balls: until you drop it or rest. I dropped mine early on my face. Had way more in the tank. Stopped at 24.
KB swings: until you drop it or rest. My brain decided to rest at 36, but I know I could have got 5-10 more. Kicking myself for this one.
Knees 2 Elbows: until you come off the bar. I wish this had been switched with the box jumps because my grip gave out quick at 17.
Box Jumps: until you pause. Paused for a count if 2 at the bottom of 36. Probably shouldn’t have counted that and kept going. It looked like other people had longer pauses. More self kicking.
HSPU: kipped to get as many as I could. Arms were empty after all the benching, etc. Ran out of juice at 23.
I’m sure the best way to recover from squats day is with more squats today. Rhabdo-style in the WOD, even.
I’m also sure that bench press is the perfect accessory for squat. It’s fine.
There’s a reflecty window in the new gym. Bets on how many pics have been made in it so far?
Drank a couple glasses of wine last night and it gave me insomnia. No good! Also made my lifts feel weak today, probably dehydration.
Kept the push presses light (goal was 125, but stuck with 105), but squats felt good. Finished with 10x145 and felt like I had a couple more in there.
Oly class was lots of snatch drills plus power clean & jerks (I used 95#, feel ready to go up in the clean). Jerk dip was a little too deep, corrected that. Landing felt solid and well balanced.
Today’s enlightening thought during meditation: “Make today happen for you, don’t wait for today to happen.”
Sun’s out, guns out. I can’t remember the last time I did this much work all before lunch. Clean & jerks, squats, snatches, more cleans, more split jerks and even more snatches at the gym for WOD & Oly class. Then home and hit the road. Also can’t remember the last time I ran that far or needed sunscreen!! My legs are completely empty.
Didn’t have time to post yesterday, catching up.
Front Squats 75% 1RM 4x8 @ 120#
4x4 Hang Squat Clean 60% 4x4 @ 65#
Wendler Deadlifts finished at 5x210#
2013 CrossFit Open WOD 13.5
Complete as many rounds and reps as possible in 4:00 of:
15-Thrusters (100/65) — scaled to 55#
15-C2B Pullups — scaled to kipping pull-ups
If 3 rounds are completed in under 4:00, time extends to 8 minutes.
If 3 more rounds are completed in under 4:00, time extends to 12 minutes.
I didn’t finish in the cut-off because I can’t string my pull-ups together. Finished round 3 at 5:12.
Split Jerk 3x6 70% 1RM @ 105#
3x12 Band Pull-Aparts
Wendler OH Press finished at 1x95# booooo, wanted 5+. What do I do next week? My arms feel fatigued, so I think I’ll just keep going with what’s on the paper for now. If I fail next week too, I’ll scale back the weights on OHP.
4 Rounds of:
rest 5:00, then:
For Total Time.
Nobody understood how this was written. Was it 4x of the first, then 1x of the second? Or 4x of each? We split the difference and did 4x of the first (10:08) and 3x of the second (7:55).
I did the ring pushups with my toes on a bench (without the chains, haha) and some rings that were high up.
OHHHHH. That’s why my arms have no power tonight!! Derp. 80 ring push-ups!!
Skill: Handstand to Forward Roll & Turkish Get Ups 20:00 practice
We did turkish get-ups with a BARBELL. I’ve done them with dumbbells and kettlebells, but never a barbell! It was super challenging to keep it balanced, and also nearly impossible on my left side. I switched to a dumbbell after the first couple.
Assistance: Good Mornings 3×10
Death By (From GLI Competition):
Even Minutes: 20 Wall Balls (30,20,14, or 10# to 10′)
Odd Minutes: 14 Toes-to-bar
So, I reallllly, really suck at hitting a 10’ target (the kind that are just the mounted square with the dot in the middle — not a spot on a wall). I used a 10# and still was either throwing over or under the target or not even hitting it — just throwing the ball in the air near it. Ugh! These will probably be the death of me in the Open. I need to practice hitting that dot! We all knew we would suck at this, so we just did our best for 5 rounds of each. I actually got all the T2B each round, woo!
Wendler 5/3/1: BENCH DAY!!!!!!!!!
Worked up to 135# x 7. The last rep was FOUGHT for, big time, but I got it! Felt the sticking point and pushed-pushed-pushed through it. A trainer was spotting me, and she did an awesome job of just being a coach while standing there instead of just spotting. I was so grateful! She said she alllllmost grabbed it, but knew better (she as a 200# bench! so knows to stay hands off unless somebody says “help”).
Forecast looks like good running weather next week! Super excited! Come on, Spring!!!!!!!!!!!
Common Rowing Technique Errors & Drills to Correct Them
Being vertically challenged, I need all the help on the rower I can get! Some good tips in this video (but it might put you to sleep).
Deficit Deadlifts — standing on a 45# bumper (4”) 4x4 @ 125, 145, 165, 185
Now I know what it feels like to be a taller person and do deadlifts! Haha!
5 rounds of:
17:00 Rx. UGH! This looked so easy on the board, but apparently I’ve lost my knee-to-elbows! We’ve done toes-to-bar so much in the past few months that I forgot how! Looks like I have a little homework. :-D
Squats, kinda sucked. Felt heavy. Worked up to 175# x 3, but wanted 5+ reps. Oh well, next time. Was probably from fatigue of the deadlifts.
Remember last Summer when I pranked Max and told him that it was the first day of school, but I took him 2 weeks early? Well, they got me back today. We got there and nobody was at school! I thought maybe I got the week mixed up and it was already Presidents’ Day (which is a holiday next Monday), but it seems that maybe in one neighborhood in the entire city there was some snow last night?! We had none at my house, so I didn’t think to check to see if school was open! They should have just had a delay. It’s pretty stupid that they are closed.
I had yesterday all planned out for my meals, but I totally crumbled under the pressure at the end of the day! WTH, brain?!!!
A (probably lame) analogy come to mind — This is like a marathon. I made it through the first 13.1 miles and I feel GREAT! (LET’S GO!) I’ve lost about 15-20 pounds and kept it off successfully for 3 years. I’ve developed a really good habit of exercising and I’m much more active. I know how much and what I should be eating.
The farther I go, the tougher it gets. My energy reserves (for willpower) are running low. Now is the time when I need to trust myself — trust my training. I need to LET GO and quit worrying so much about it. Every little failure doesn’t erase the past 3 years. There are dark spots during the race and you have to plug along until the next upswing.
I hope to eventually get to my 3rd stage in my mantra: LEGS, GO! Autopilot. I realized yesterday that I’m just not there yet, even thought I was hoping that I was. Until then, I’ll keep using the tools that work to get me through the rough spots, and I’m adding in new techniques as I get stronger.
I also go back and forth between caring and not caring about the extra fat I carry. I don’t look bad, and I feel super healthy. I’m not a spring chicken out to catch a mate or anything. It’s kind of super weird seeing that little bit on top of these ginormous muscles. It’s just obvious that it doesn’t belong, and I think that is what bugs me most. Plus, I know I’d be so much faster when running and imagine my weight ratios on the bar if I were 120#! So, I dunno why I stress myself out about it sometimes. It comes and goes.
tl;dr: Shut up, stupid brain. I’m rambling.
Bench Press 3x10 @ 85, 105, 125 (body weight!)
Barbell Rows 3x10 @ 85
30-20-10 reps each of:
- Bench Press (135/95)
- Power Cleans (135/95)
- Wall Balls (20/14#)
- Box Jumps (24/20″)
Scaled bench & clean to 85#, jumped on a 24”.
Then went to a workshop on mayofacial release with “yoga tune-up therapy balls.” 2 blue balls in a sack! Hahha. Felt great, took my mama with me. She bought sushi lunch. :-D
a/k/a the day I forgot how to deload for Wendler.
Strength: Squat 5x2 @ 125, 145, 165, 185
3 Rounds for time of:
10-Back Squats (225/155)
14:40 Rx+ O_o Rx Plus! So fancy. To get the fancy + after your Rx, this one called for strict HSPUs. My first set for each round was 15, 10 & 6.
The slowest thing for me on this workout was the pull-ups. One at a friggin’ time. Can you believe? I’m all push, no pull.
This is the third time in a couple of weeks a trainer has said to me, “So you’re doing Rx+, right?” and it’s been different trainers. Look out we got a badass over here. Hahaha. </sarcasm>
Strength: Push Press 3x8 @ 105#
2012 CrossFit Open WOD 12.3
18:00 AMRAP of:
7 rounds + 22 reps, Rx. I did all the rounds unbroken except the T2B on the last 2 rounds, which was maybe a mistake depending on the goal. In the Open, you’d want to get as many reps as you could — so I wouldn’t have rested so much. My goal today, though, was to make sure I was going to go unbroken for each round so there was a lot of rest in there.
After burning out your shoulders, let’s see how many strict handstand pushups we can do. Me = 10.
Then the saddest, saddest Wendler day of them all — deload bench press.
5x85, 95, 105.
It was more work moving the plates than doing the presses. But it is working! I’ll stick with you for the long haul, Mr. Wendler.