Short Mom

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Posts tagged crossfit

43 notes &

WOD: CrossFit 03.14.2014

Some 6 rep squatters @ 135, 135, 155, 175

Hard to focus my eyes at 175 — tried to find a spot on the wall and stick with it, but man — your brain goes crazy under a heavy bar. Tzzzzz like electricity and my eyes are all wonky. I like the heavy deadlift wonky better, where everything just kind of goes whitout and then you see stars when you’re done.

Some Wendler OH Presses ending with 5x90#. Eyes not so wonky because with presses (shoulder or bench), you just run out of press juice and your arms are like, “Nope. All done.”

And a WODder:

21-15-9

  • pistols (each leg)
  • kettlebell snatch (35# scaled to 25#)

11:54 KB felt heavy today, probably from yesterday’s gazillion split jerks, so I scaled it down. Hips are tiiiiight. Planning an entire weekend of stretching.

Then! Continued on with my pull-up program. I’m back up to 5 pretty easy! Yahoo! Did 5, 4, 3, 2, 1 today. Will start on the 5RM program now.

Not looking forward to the 14.3 back burner. My lower back can get tight pretty fast, so this one will be a struggle because of the time factor. Also not looking forward to losing a shin due to fatigue. At least I know I’ll get reps?

Filed under wod crossfit wendler squats shoulder press

33 notes &

WOD: CrossFit & Wendler 03.09.14 & 03.13.14

I’ve had a bit of a lazy workout week due to some really crappy sleep and a lot of work. This combination has lead to not much gym and very little kitchen willpower. Stress is stupid and makes you do stupid things! I was really excited to get back on track today, and then I was awake from like 2-4am. Felt like I was swimming through mud at the gym, and I’ve eaten my weight in beer cheese. Can you get drunk from that? Haha.

Wendler so far this week has been less than stellar, probably because i’m on the heavy week. Worked up to:

  • Squat 165# x 8 (ok with this one - 165# was the weight I dumped over my head a year ago that scared me off of squats for awhile; making gains slowly here)
  • Bench 145# x 3 (way not ok with this one, I thought I’d get 4 or 5. Felt like I was off-center on the bench or something and my left side wasn’t pushing as well?)
  • Deadlift 205# x 8 (sort of ok with this one)

Glad I did deadlifts today so I can have a tight lower back for 14.3 — it really looks like a lower back burner. Derp. Glad it isn’t a 24” box, though.

Will do OH Press this weekend. Haven’t ran since Saturday except 3x400 jog in today’s WOD. Ugh!

Only WODs I did this week were less than stellar, but had some PR type stuff in it. Climbed the 15’ rope 15 times in one (very slowly), and today I got 15 chest-to-bar pull-ups + 15 ring dips with no bands. Awesome developments!

For most people, it takes them 2 climbs to get up the rope. If I jump reallllly high, I can almost get it in 2. Otherwise, it takes me 3 (4 when I’m more tired) because I’m so short!

Oh! And I did some weighted strict pull-ups this week! That’s new and exciting. Nothing heavy (5#s and 10#s for sets of 2), but still! For the 5#s, I just stuck a plate in my bra. That’s what it’s for, right? Haha

Filed under wod wendler crossfit squats deadlifts bench press

52 notes &

What the what?!!!!!! First 10 c2b were unbroken!! 

I was hoping for a score of 11, which would make me feel like I got a sub-30:00 5k. This feels like getting an age group award. :-D

What the what?!!!!!! First 10 c2b were unbroken!!

I was hoping for a score of 11, which would make me feel like I got a sub-30:00 5k. This feels like getting an age group award. :-D

Filed under crossfit 14.2

36 notes &

WOD: Peak Performance, CrossFit & Running 03.06.2014

Today’s homework from my “get better at willpower” Peak Performance program is to ride the wave of a craving. I’ve seriously been wanting to dig into some chocolate in my pantry all day, but haven’t given in (yesterday I did — a LOT). I notice that the craving comes and goes like a wave and I feel a physical tightness in my chest and even in my throat/sinuses/tongue if that makes sense? When I feel myself doing that, I’m just trying to breathe through it and let it pass. I never realized before that I had physical manifestations of a minor anxiety such as wanting a snack before! Interesting thing to learn about myself. I feel more in control of my willpower and emotions each day as I work through these exercises. It’s amazing stuff.

I didn’t make it to the gym yesterday because I had work and family priorities, but it ended up being a good thing because I would have done Wendler bench press. Today’s WOD:

Linda aka “3 Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps each of:

Deadlift @ 1.5 x’s bodyweight = approx 185#

Bench Press @ bodyweight = 125#

Clean @ 3/4th’s bodyweight = approx 85#

I’m dead. My deadlifts were broken on the 6s and 5s. I was using a men’s bar for them and my grip was giving out. The cleans were a train wreck — so much cardio! My form felt awesome, though — thank you Colin!! I think everyone went way too heavy on them. We should have scaled those, big time. Benches were my “rest.”

So then, I figured … let’s run!

I figure tired legs like this will feel what the back 5 of the half will feel like, so it was good practice. I always tend to start hitting really good running form after 4 miles. It’s kind of ticking me off! Why can’t I start out running well?!! Dumb body. Ha!

Filed under wod crossfit linda running peak performance

30 notes &

WOD: Wendler & CrossFit 03.04.2014

Strength:

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.

WOD:

Warm-Up of 8:00 EMOM wall-balls and burpees, followed by

“Jack”

20:00 AMRAP of:
10-Push Press (115/75)
10-KBS (53/35)
10-Box Jumps (24/20)

9 + 20 reps Rx. Sweaty.

Filed under wod crossfit wendler squats jack

26 notes &

WOD: Wendler & CrossFit 03.02.2014

Strength:

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!

WOD:

2011 CrossFit Open WOD 11.5

20:00 AMRAP:

5-Power Cleans (145/100) — scaled to 85#

10-T2B

15-Wall Balls (20/14 t0 10′/9′)

= 7 rounds + 5 cleans.

Filed under wod crossfit wendler shoulder press

32 notes &

WOD: CrossFit 02.28.2014

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.

Strength:

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.

WOD:

12-9-6 reps each of:

  • Deadlifts (250/175)
  • Muscle Ups — Scaled to CTB Pullups

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:

  • Ring Dips - 1/2 of a band on the last 12.
  • Hang Power Cleans (155/105) — scaled to 85#

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!

Filed under wod crossfit deadlifts

40 notes &

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 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.

Filed under wod crossfit bench press

91 notes &

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?

Filed under wendler squats bench press running crossfit

41 notes &

Neeeeeed sleeeeeep.

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.”

Filed under wod crossfit wendler weightlifting push press squats clean and jerk

81 notes &

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.

Filed under wod running crossfit

18 notes &

WOD: CrossFit & Wendler, 02.13.2014 & 02.14.2014

Didn’t have time to post yesterday, catching up.

Thurs, 02.13.2014

Strength:

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.

——————————————————

Fri, 02.14.2014

Strength:

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.

WOD:

4 Rounds of:

  • 20 Ring Pushups
  • 40 Double Unders

rest 5:00, then:

  • 250M Row
  • 25 KBS’s (53/35)

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!!

Filed under wod crossfit wendler deadlifts front squats overhead press 531 split jerk

34 notes &

WOD: CrossFit & Wendler 02.12.2014

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

WOD:

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!!!!!!!!!!!

Filed under wod crossfit wendler 531 bench press

27 notes &

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).

Filed under crossfit rowing indoor rower c2