Posts tagged crossfit
Posts tagged crossfit
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.
CF was weird today — handstands, wall walks, sled pushing, rope climbs and plyo pull-ups. Yes, plyo pull-ups! We subbed monkey bars. Hands hurt!!
Wendler shoulder press was great. Finished with 2x100#!!
Surprised I could do that after all the wall walks.
I think I PRed every lift except bench this week. However, I haven’t been sore from any of it — but today I was dying from yesterday’s push-ups and crunches! Haha!!
Strength: Power Snatch 4x3 — I just focused on form, used 45#
I will not snatch with weight until I know I’m doing it 100% right, because if I don’t my shoulder gets super mad.
EMOM for 10:00
(at approximately 75% of 1RM of lightest movement) — again, 45#
then (without rest) 4 Rounds for Time of:
for time (minus 10:00 EMOM) = 8:00
THEN!!!! Wendler!!! DEADLIFTS!!!!!
Finished at 4x225# !!!! Previous 1RM is 230#! on 11/8! It’s always my grip that gives out first — I need to hang from a bar more, haha! Super happy with today’s lifts.
Following a strength program consistently leads to improvement. Go figure!
Strength: Shoulder Press
5x2 @ 85, 95, 95, 95, 95
- ring dips (skinny band)
- pull-ups (kipping)
Rest 5:00, then
- bench press (135/95)
- barbell row (135/95)
Time was 6:38 and 7:40. I thought that bench would be easy, but after heavy bench the day before and doing shoulder press and the ring dips prior, it was very difficult and put me in my place. As every WOD should!
Today was rest day. Just walked 2.5 tumblr miles and some mobility.
I’ve reclaimed my mornings by deleting a stupid ipad game I was wasting time on while drinking coffee. Switched it up to world news so I can stay on top of current events. New rule of starting my tumblr morning miles no later than 7 so I can fit in 45 minutes.
WOD: CF & Wendler 01.27.2014
Strength: Push Jerk 4x4 @ 85, 95, 105, 115
Can go heavier, but back still feels tight from the fall a couple of weeks ago. Any kind of jump with weight overhead that causes compression feels weird, so I’ll take it easy until that is gone.
Plus 4x8 band pull-aparts
WOD: 2013 Open 13.3
12:00 AMRAP (hahahaha):
- 150 wall balls (hello again, Karen)
- 90 double unders
- 30 muscle ups
Made it through 79 double unders! Thought I’d not even get there. Shaved about 2 minutes off my Karen time with 9:38!
All that made for a good warmup for my Wendler squats.
Previous 1RM on 11/5 was 185# — got that for 3 reps today!
Patience and consistency take lots of effort in the modern era of instant gratification. Amazon drones can’t bring you muscle, speed or endurance — nor is there a one-click method for fat loss.
Bacon makes for a tasty cottage cheese scoop.
Dentist today during my regular gym time, so @ home it was.
Wendler deadlifts up to 4x215 (grip, booo). Iron at home is so heavy!
2013 Games 13.2:
10 min amrap
6 rounds, plus a shin bash on the bench handle. Derp.
Now my hair is dreadlocks because I haven’t had a trim even in about 1.5 years. Double derp.
Yesterday’s junk! Was super busy, didn’t have time to post. Super busy today, no time to WOD. :-( Stupid snow, anyway.
Strength: Bench Press 4x12 @ 85#, 95#, 105#, 115#
13:38 Rx, dead. Seriously have trouble hitting that 10’ target. It was only the wall balls that held me back. Jerks.
Then, Wendler shoulder press finished at 5x88.
Then, like an idiot, tried to bench some more. 5x125, 0x145 — lightening bolt through the bicep, so I called it a day.
Then, Oly class! Super awesome; spent a whole hour working on split jerk stance. Brain is FULL. Takeaway points:
We held the split for long periods — hips and quads are feeling it today!
Stories from the Box: Danielle Sidell
"During the 2013 CrossFit Open Danielle Sidell joined the world stage when her 13.2 score of 420 was nearly 40 reps faster than any other top placing athlete. Web-forums began to heat up with speculations of cheating while Danielle was training with the National Guard, completely unaware of the accusations. This is Danielle’s story of that emotional time, and how she found the strength to rise above and MOVE forward."
Sidell completely humbled all the women at the 2014 Great Lakes Invitational (go look at those dominating scores!) a couple of weeks ago. Keep your eye on her for this year’s Games. Some of my gym acquaintances created this video.
Yesterday, I put a 45# plate on the ground to jump up and grab a pull-up bar. When I came down, I didn’t land directly on it, but instead landed with just my heels on the edge and my toes on the ground. My butt twerked up, causing my lower spine to compress really hard. My lower back is sore today! Supposed to have Wendler deadlifts, but I’ll move those to Saturday.
Front Squat 4x2 @ 105, 135, 155
I ran out of time to get my last set in, but am ok with that because of my back hurting already and what was to come after ….
38:40 Rx. I think there is a 30 or 40 minute time cap? Not sure.
My 800m run was really about a 1000m run. There’s a crookedy way you can do a true 800, but I chose to just run around the block 2x without having to keep turning around and stuff.
Almost every single pull-up was a single kipping pull-up. Gah! Imagine the second part of a burpee pull-up. That’s how I do them. But I don’t stop, I just keep pounding them out one at a time until I’m done. Which is dumb. I really need to string them together!
Feel like I’ve been run over by a truck now. I’ll be over here dead in the corner if anybody needs me since I’ve been awake since 3:30 thanks to my PRINTER. Not my cats, not my kid, not my husband — my stupid PRINTER decided it needed to do some business in the middle of the night.
Skill Work: Double Unders
Strung together several sets of 30!!! Now, if I could get my cardio endurance back, I could keep going!!!!
- 10 handstand pushups (4” deficit)
- 20 kettlebell swings (70/45)
- 30 knees-to-elbows
13:58 Rx! Lots of k2es strung together on the first round, then lots of 4s, 3s, 2s on the second, then lots of 1s on the last. Also, used the 45# kb! I would have gone 35# just a month ago!
Takeaway: Hollow body, ftw.
Strength: Deficit deadlifts on 45# plates, 3x12 @ 175#
Could have gone up, but kept as-is because I was working in with another girl (it was heavy for her) and I knew 60 more were coming at me in the workout.
Wendler squats: 5x75, 5x90, 3x105, 5x125, 5x140, 5+3x160
Rowed 500m @ 2:04, damper 6
- 15 deadlifts (185/125)
- 15 bar-facing burpees
7:55 Rx. Killed it, unbroken deads. Never stopped moving.
INTERMISSION: 90 minute massage. So good that I could barely talk for 45 minutes afterwards. Muscles are haaaaaappy.
Went to weightlifting class tonight with Colin Burns. He’s got a pretty impressive background, and has a good eye as a coach. We worked technique for an hour. The feedback was incredibly valuable. I’ll definitely try and make it 1-2x a week. So happy to have this resource!! I really suck at Olympic lifts. These sentences are choppy. I suck at thought spewing on an iPad. I took notes in class in an actual notebook. I’m a nerd.
Shoulder Press 4x6 @ 65#, 75#, 85#, 95# (failed on 6th rep)
DB Rows 4x6 w/30#
Pretend I didn’t just say yesterday was Wendler deload OH Press …
2009 Games Event 7
8:00 AMRAP of:
5 rounds + 9 reps Rx
Achievement Unlocked!!! I’ve always been afraid of the 53# kettlebell and wasn’t strong enough to stabalize it safely overhead. It felt great today! First time using one in a WOD. I had a backup 45# kb and an emergency backup 35# kb sitting next to me, just in case. Haha! Could have finished the last 3 kb swings in time, but my shoulder was pinching still from stupid snatch the other day, so I called it.
I still jump in the air doing kettlebell swings. I know I must be wasting so much energy doing that. Need a trainer to spend a minute with me fixing that. (Or maybe just keep doing it because it will make my cleans that much stronger? Hip drive, ftw!)
Stayed after and did my 500 meter row (2:07), strict pullups (3,2,3,3) and kipping pullups (5,5,5,4). Decided I’ll keep doing a 500 meter until it is comfortable at 2:00, then I’ll move to 750.
Was walking around all sweaty and trainer asked me if I got something on my shirt. I replied, “Yeah, awesome sauce.” :-D
2 of my trainers + 2 others from our gym are competing at the Great Lakes Invitational this weekend. These are the women who encourage me and push me every day to find my potential.
Laura got a PR on power clean with 235#, Lindy with 220#.
Laura benched 175x2 (she PRed with 200 last week!).
So excited to see how the weekend plays out for them, but worried about their recovery for the Open.
On the edge of my seat!!