August 31, 2015

Monday

WEIGHTLIFTING-
Find a max for the complex of Snatch, Snatch with 2 sec pause at knee, Hang Snatch- 6 attempts On :90 Start with 60%... Add 5-8% each successful set.

55, 60, 65, 70, 70, 70

Feeling super weak today. My snatches were just not working strong. The 65 set felt really great, than 70 felt terrible. I stayed there and worked on form. I think my achy shoulders are getting to me too. 

STRENGTH-
BACK SQUAT 5@8,3@8, plus 3 down set (repeat). Rest up to :90 sec between sets. 
Couple each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

135, 155, 155, 155, 155

Back squats felt good today! I def hit my sets right at the "8" workload mark so that made me happy. Plus I just like squats. 

CONDITIONING-
27-21-15-9
OHS 95/65
Run 1 lap between each round of OHS

10:37 RX

A little nervous about this one, but turns out I did really well. Best female time in the gym today, whoot! I will take it since tomorrow is sure to be something I am terrible at!

Squats felt light actually, I was most just focused on control and breathing. I did all the sets unbroken, that was good! The idea of putting the bar down and having to pick it back up was way worse than the idea of just holding on a little longer. Pretty thankful for all the training on OHS in the last year because they have improved tremendously! 

August 26, 2015

Wednesday

Rest day tomorrow !!! :-) (might be super sore and pretty excited about that!)

Push Press- 1@8,1@9,3@9 plus 2 drop sets (5%)

90#, 100, 90, 85x2

Def happy with these today. My max C&J was 100#, (maybe did 105 like 1x), so getting 100 on a press today without much trouble makes me happy.

Front squat-1@8, 1@9, 3@9 + 2 drop sets (5%) on 1:30

Couple the drop sets with 60% of max muscle ups from the beginning of this cycle.

Front squats weren't feeling 100% today due to sore hamstrings from the deadlifts yesterday. Felt like I should have been using more weight, but it was not happening. No energy today!

125#, 140, 130, 120x2

I am really trying to work on my muscle ups. Right now I am focusing on getting a good swing with hips UP. I would LOVE to get 1 muscle up before my surgery in a month. That and hitting the 200# mark on a back squat would make me happy

Conditioning- 4 rounds
3:00 Rounds
Run 1 lap
Max deadlifts with 225/155
Rest 1 min
Run 1 lap
Max wall balls
Rest 1 min

59 reps RX

Heard this wasn't too bad, but it sorta sucked. I could barely crank out any DL, they felt so heavy! Happy I did RX though. Seems like yesterday when I could almost never RX a workout and now it is happening most of the time. Progress is slow, but steady :-)

August 25, 2015

Tuesday
Bench- 2@8, 2@9, 5@9 plus 2 drop sets (5% )
80, 85, 75, 70 x2
These felt alright. Not very strong benching and haven't done any for a while.
In between each set do 60% of your max T2B set from the beginning of this cycle.

Deadlift-
30 reps @ 70%
4-8 reps per set. Rest :90
155# 6 reps x5 sets
These felt tough, but good.

Conditioning-
For time
150 KB swings 32/24 - 35#
EMOM 5 Burpees
14:48
I have no idea how any normal-ish chic could swing a 53# KB that many time. Used the 35# and it was STILL freaking miserable! After the first few sets I was barely able to get 10 in each minute. Blah. My right shoulder is acting up something serious after those too. 

August 24, 2015

Started at our new Crossfit gym beginning of this month. New workouts are killer! Between vacation and extra recovery days I am still trying to get in the swing of things. Lots of new info to translate for the WOD of the day. Squat cleans are now called full cleans, same with snatches. We squat on most of those type of lifts. Starting to get in the groove now finally.

We have been doing a LOT of OHS lately. We are on week four of a cycle. Fine by me since I am sorta good at those thanks to lots of previous programming :-)

Monday

WEIGHTLIFTING-
Find a max for the complex of Clean with 2 sec pause at knee , Low Hang Clean, High Hang Clean, Jerk, Jerk - 5 attempts On 2:00 Start with 60%... Add 5-8% each successful set.

55, 65, 80, 90, 100

My old C&J Max  was 100, so I was happy with how these went today

STRENGTH-

BACK SQUAT 1@8,1@9,3@9,plus 2 drop set (5%). Rest up to :90 sec between sets. 

155, 175, 165, 160, 160

These felt good today. Happy with my back squats lately. Nice and low and strong! I am REALLY hoping I can get a 1 rep max over 200 in the near future. 

Couple the 1@9, 3@9, and each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

I have been trying to learn kipping hand stand push ups. I got pretty used to strict. Now I have been doing 4-6 strict and a few kipping to get used to those.

CONDITIONING-
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Everyone will be doing this for a minimum of 12 minutes... If you do not make the time cap before the 3rd round or under... Treat this as a 12 minute ascending AMRAP...

So I decided to try and RX this today. I have only down cheat to bar pull ups like 1 or 2 times months ago. I managed to get 76 reps RX before I failed to finish in the time frame on the last set of round two. I got 116 reps in the 12 min time cap. Pretty psyched I did 58 ctb pull ups today. Almost all of them were nice and pretty too! 

Def making progress! A lot of days I feel like I am getting no where. Love having those days when things click and you can actually see all the hard work coming together!