September 22, 2015

Tuesday

Bench- 8@10 2 drop sets (10%)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75, 65#x2

Shoulder was not loving these today. Kept the weight a tad lighter. 

Deadlift-
70%x 35 reps
5-8 reps per set
Rest :90 between sets

160#

8,6,6,8,7

These felt really strong today. I'm sure my 1rm has gone up by now. Last time was 220# is May. I have figured it must have gone up by at least 5#, so I use 225 and then round up.

Conditioning-

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches cleans 75/55 -- 75#

200 reps exactly

Snatches are a no go with the shoulder so I did power cleans (no squat). They felt tough today. These were all single reps with quick turn around. DU were on today! I am working on technique and can see a difference already. They were fast today with 10-20 at a time.

September 21, 2015

Last week of workouts before my surgery! It is going to be ROUGH not being able to Crossfit for at least 2 months. Worth it in the end though.

My shoulder has been achy all weekend. Haven't worked out since Wednesday though, so not sure why. Maybe the cortisone hasn't fully kicked in. Normally OHS don't hurt much, but today they hurt the shoulder bad my the midway point.

Monday

WEIGHTLIFTING-
SNATCH Squat Clean - Triples on :90 for 6 rounds. Starting @ 65% and building to max Triple

subbed the snatch out since those hurt my shoulder. Cleans felt nice and solid! Probably should have started 5# heavier

70, 75, 80, 85, 90, 95

STRENGTH-
BACK SQUAT 6@8, plus 3 down sets (repeat). Rest up to :90 sec between sets. 
Couple each down 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)

125# x4 : Knees and hips felt a little achy today. These were still pretty good because I just like squats :)

CONDITIONING-
100 OHS 95/65 for time

Each time the bar is put down, Run one lap.
20min cap

11:43 RX

35, 25, 20, 20 - 3 rounds 400m

My shoulder did not like these after the first set. I am glad I made a rep plan ahead of time

September 16, 2015

Wednesday

Push Press- 5@7,5@8,5@9 plus 2 drop sets (5%)

65, 70, 75, 70x2

These felt ok. Shoulder not loving the overhead movements.

Front squat-5@7, 5@8, 5@9 + 2 drop sets (5%) on 1:30
Couple the drop sets with 60% of max muscle ups from the beginning of this cycle.

95, 105, 115, 105x2

Man these felt heavy today! Should have been able to get more weight on there, but they were still solid

Conditioning-
3 rounds for time
70 Double Under
60 Wallball 20/14 10/9  Air squats with wall ball
50 Walking Lunge

21:53

DU were terrible today! Trying to learn some better techniques for next time. 

Shoulder is feeling alright today. Took it east on the push presses though and modified the wall balls to just air squats holding the wall ball. That's a lot of over head motion otherwise!

September 15, 2015

Tuesday

Saw the Dr today for my shoulder. X-rays were taken, but didn't show anything, not surprising.  He did a bunch of mobility tests and asked about my pain levels to pin point the problem. The Dr. believes it is my labrum. In my limited knowledge the labrum connects the two main parts of the shoulder together. My choices were to get an MRI and see what that shows or start PT and hope we can eliminate the pain that way. The good news is that my shoulder muscles were very strong, and he actually thought I had good mobility. The Dr. said that would be helpful in rehabbing the area.  He believes I will be able to build up more muscles around the pain over time and the pain will go away. In the meantime I got a cortisone shot to give some relief and get on the right track for my surgery in 2w. I don't want to be dealing with shoulder/neck pain on top of  the other pain! I go back in a week for a rehab eval and a few days later for my first session. Hopefully that will get me off to a good start as I recover from my surgery and I will be able complete exercises at home. 

WOD for 2015-09-15: 3 Rds
Bench- 10@10 2 drop sets (10%)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75#, 65, 65

Holding back a tad on these today. I could have hit 80 or maybe 85 with a better shoulder!

Deadlift- 
65%x 40 reps
6-10 reps per set. Rest :90

150# 4 sets of 10

Pushed it on these today. Def tough, but felt good. My 1 rep max 3 months ago was 220#, so 65% would be 143. I decided to go with 150. Pretty sure my 1 rep max has increased in the last few months. 

Conditioning-
3 rounds for reps
1 min Cal Row
1 min KB Swing 32/24 35#
1 min Burpee
1 min rest

137 (not RX 35# KB) - not pushing the shoulder right now.

September 14, 2015

My shoulder is being terrible. All weekend I was in a ton of pain. The shoulder pain has spread to my collar bone and up the side of my neck. Lots of rest and heat this weekend. Going to sports medicine tomorrow and hoping they will give me a cortisone shot so I can relax. Of course then I will actually have to stop pushing this injury and take it seriously easy. We shall see what they say.

Monday

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

These were all full clean (squat cleans). Squats and cleans felt great. Jerks were hurting my shoulder, so I just stuck with a low weight and at least went through the cycle. Stopped at 75# because it did not feel good on the shoulder at all.

60, 65, 70, 75#x3

STRENGTH-
BACK SQUAT 3@7,3@8,3@9, plus 2 drop set (5%). 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)

Back squats felt nice. I have been focusing  on not killing myself with weight every time (for a 7 or 8 intensity level) but with getting extra low and making these deep, clean, and not "sticky". They are looking and feeling good! Def getting stronger!

135, 145, 155, 145x2

HSPU suprisingly don't hurt my shoulder much. I did sets of 6-7 with ease. 

CONDITIONING-
5 rounds
10 OHS 115/75
10 C2B Pull-ups
Run 1 lap

RX 18:35

Tore both hands and was hurting, but am happy I can RX a workout like this!! I love OHS workouts and actually having CTB makes me :-)

September 9, 2015

Wednesday

Push Press-3@8 plus 4 down sets (repeat)

85, 75# x4

lighter on these today, trying to take it a little easy on the shoulder

Back squat-5@7, 5@8, 5@9 + 2 drop sets (5%) on 1:30Couple the drop sets with 65% of max muscle ups from the beginning of this cycle.

125, 135, 145, 135x2

probably could have gone a little heavier today. These were nice, low, and solid though and still felt tough. 

Working on muscle ups. I mostly have the hips high in the air part down, but the next step seems so impossible right now

Conditioning-

Cooper test

Run for max distance in 12 min

7.5 laps

September 8, 2015

Tuesday

Bench- 2@8, 2@9 plus 3 drop sets (5%)
In between your drop sets do 65% of your max T2B set from the beginning of this cycle.

90, 95, 90, 90, 90

Toes to bar are feeling smoother.

Deadlift- 

12 reps @ 85%
2-4 reps per set. Rest :90

3 sets of 4 at 185#. These felt tough, but nice. I one rep max was 220# a few months ago, but I bet I could go higher now.

Conditioning-
18 rounds of
:30 sec on :10 sec off
Alternating between
Power Snatch 135/95
Thruster
Deadlift

148, not RX

Yeah. I haven't been doing thrusters because my shoulder has been off for a while. I rest it, then re aggravate it often. Thrusters are the worst. I WAS going to try to RX this today and only get 1-2 thrusters during that round, but the snatch was a serious issue. Missed the snatch at 95 (which is a big stretch for me honestly). I have maybe hit a hang snatch at that weight like 1x. I don't know what I was thinking. Anyhow, started at 95#. Kept dropping weight till I was down to 65 frigging # for the stupid snatch. I was so off today. Even at 65# my snatch was ugly. BLAH. At least the DL felt light and were fast. BLAH. Booking an appointment with sports medicine ASAP. 

September 7, 2015

Monday

Today we were feeling a little lazy to drag all the kids to the gym for the tough hero WOD, so we decided to work on some lifts at home. My back squat 1 rm has been 185# and I was really hoping to hit 200# before my surgery at the end of the month. Well today I did it!! Built quickly to 175#, then by 5# nice and slow. 185 felt good and strong. 190 was weird, but okay. 195 felt pretty terrible, but I did it. 200 was seriously sticky in the middle, but I got it! Tried 205 (even though mentally I was done). Got stuck in the bottom and could not move, like at all. I freaked out and my hubby had to rescue me. HA. Let's just focus on my 15# increase and new 1 rm :-)

Also worked on some muscle up swinging etc. Would love to get one in the next few weeks, but my form is def lacking right now.

September 4, 2015

Friday

Clean and jerk- heavy single in 10 min -- 110#

Cleaned 115# for the first time ever, but failed on the overhead12 minutes to complete- BACK SQUAT 10@10 --- 135, 140#
10 min to complete -PRESS- 10@10 2 drop sets (10%) - played with 55#, but skipped due to right shoulder

CONDITIONING-
27-21-15-9
Calorie row
Thruster 95/65 Front squats (shoulder pain)

11:42

September 2, 2015

Wednesday

Push Press- 5@7,5@8,5@9 plus 2 drop sets (5%)

75, 80, 85, 80, 80, 80

Shoulder was achy, so I held back a bit on the presses and focused on good form. 

Front squat-5@7, 5@8, 5@9 + 2 drop sets (5%) on 1:30

115, 120, 125, 120, 120, 120

Squats felt heavy today. Legs were really sore. These still felt strong thoughCouple the drop sets with 60% of max muscle ups from the beginning of this cycle.

Conditioning-
12 min AMRAP
Ascending ladder starting with a round of 5
5-6-7-8......
Wall balls
Burpees
20 double unders between each round

101 RX (through the 11 wall balls)

This was exhausting! Those DU kept tripping my up and breaking any sort of grrove I was getting into. Glad I at least broke 100.

September 1, 2015

Tuesday

Plans to go the the gym changed after the husband slept through his 5am alarm. We decided to workout together at home instead of making two individual back to back trips to the gym (to avoid brining the kids). Followed the strength portion, but modified the conditioning. My shoulder is still aching from the 150 kbs last week. It was freaking miserable! I really hate having to modify workouts, but it's not going to work when my shoulder achs all.day. and gets in the way of everyday activities.

Bench- 5@8 plus 3 down sets
(Repeat)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75#, 70 for down sets. These felt heavy today! 

Good news though, finally learned to get a few toes to bar without extra swing/kip

Deadlift- 
24reps @ 75%
4-6 reps per set. Rest :90

165#, sets of 5, last 4. These felt heavy, but good. I like deadlifts

Conditioning-
Run 1 lap
50 swings 32/24
Run 2 laps
50 swings
Run 1 lap
50 swings

Conditioning-

Row 500 m

50 double unders

Run 800 m

50 box jumps 24"

Row 500 m

50 double unders

17:38