January 8, 2016

UGH, I have been sick for almost 2 weeks. Took all  my energy just to function and keep the kids alive. Finally got some meds yesterday and am feeling better!

Friday

Weightlifting-
Every :75 for 10 rounds-
3-3-2-2-2-1-1-1-1-1 Squat Clean up to a max
Start around 50%

55,65,75,80, 80, 85, 90, 95, 100, 105, 110

These felt strong today. Happy to get to a new post surgery 1rm. My old 1rm was 110 and I right there. 

Strength-
In 10 min- Squat a 20rm -- 115# - These were tough! Debated between 105/115. Went with more weight and it hurt, but I made it. 
In 10 min- 3x12 strict press @ 60-65%

My shoulder has been achy despite not working out. Going to to see the Dr. next week and asking for a MRI. Did 1 set of 12 @ 35#. Started a set of 45#, but felt shoulder pain

Conditioning-
15.2
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
***( If you fail to complete the first or second round, this becomes a 12 min AMRAP)***

Used 65# RX weight, but did strict pull ups with blue band. I can almost do a strict pull up with no band. I imagine it will take about another month to have some pull ups/CTB and probably 2 to be back where I was. I almost got through the second round in time. I was on the last pull ups set when time ended. in 12 min I did 127 reps which was 1 rep into the last set of pull ups on the 14's. 

December 29, 2015

Last night I was playing around in the gym and decided to go for a 1rm back squat. My pre-surgery bs was 200#. I got to 180# x2. Was pretty pleased with that! Right now most of my lifts are at 90% of what they were. After only 1 month back I feel on track. I am hoping in another month I can hit my old highs.

Tuesday

Did not feel like dragging the kids to the gym today, so I did this workout at home. First time doing deadlifts in 3 months and oh man they were TOUGH.

Bench- every 2:00 for 12:00 -- 55, 65, 75, 70, 70, 70
Bench 5 reps at 75% plus 5-15 unbroken T2B  knees to armpits 

Haven't done any benching since my surgery. These felt good, but shoulders were achy and making noise. Not cool. T2B is much better this week, but not quite ready for the regular form. Ab strength is still lacking a tad

TNG Deadlift-
70% x 36 reps --- 145# (old 1rm 220, new 200ish??)
6-12 reps per set --- 8,8,6,8,6
Do 15 bar facing burpees every time you break your set

These were freaking HEAVY. I estimated 145# should be about 70% of my newish 1rm, but forgot I haven't done these at all in months. Slowly made my way through them. 

Conditioning-

On a 15 minute clock
5 Rounds
5 Deadlifts 275/185   145#
10 Burpees
Right into
21-15-9
Box Jump 24/20
HSPU   strict pull up blue band -- +48 reps

Stuck with 145# for DL since those were heavy enough. Moved through the first part a little slower. Finished with 5:30 to spare. Got through 48 extra reps

December 28, 2015

Missed recording a few workouts last week. Well actually only 2 since it was the week of Christmas and I was a little lazy. This week I am back on track!

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

3 rounds for time 
6 TNG Power Clean and Jerk 135/95 ---- 55#
10 T2B (knees to armpits) -- 5:49
With remaining time find 1rm squat G2O( in other words... Clean and jerk) -- 100# new PR (pre surgery was 110#, so getting close)

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds
6 reps @ 75% plus 10 C2B Pullups

130#, ring rows. Squats felt good. Could have done 135, maybe 140.

CONDITIONING-
12 Minute Cap
9-7-5
Muscle up (did 9 pull ups blue band, 9 ring rows, 18 box dips for 1st round. ETC)
Squat snatch 135/95  55# (started off shaky, but were then solid)
With any remaining time complete an AMRAP of
15 Power Clean
20 Pistols

Felt good today. My right shoulder is achy, so I was using less weight on the repetitive overhead movements. Squats felt really good. Starting PT on my shoulder. Need to fix that ASAP. Still, happy with the way I am coming back. I can do a few kipping pull ups now and a few toes to bar, so progress is happening slowly. 

December 18, 2015

It is amazing how quickly I am getting back in the swing of things. Feeling great today!!

Weightlifting-
Every :75 for 10 rounds Clean and Jerk
Start around 65%  -- 95#

Started at 55# and build up. I have not cleaned more than 70ish # since my surgery, so I was happy with this. My old 1rm was 100#, so I am not far off. I think in a few weeks I will be there! 

Strength- 
5 min AMRAP
Back squat @ 80% -- 37 reps @ 125#. This felt heavy for me, but I still LOVE squats
5 min AMRAP
Press @ 70% -- 31 reps @ 45 lbs. Bar overhead movements are def my least favorite (hello thrusters). My shoulders are achy and hurt, but felt ok today. 

Conditioning-
Squat clean Grace (135/95 RX) )(65#) 6:33

These were squat cleans to overhead. Used a combo of thrusters and jerks. Took a 30 sec break to deal with a crying little lady

December 16, 2015

Long time, no posts! I had surgery on Sept 29th and took 2 full months off from the gym to recover. It was a LONG .... SLOW... recovery. I had a tummy tuck to correct a large abdominal separation (four kids and one 9.5 lb baby!) and a beast lift as a bonus.  After four kids and nursing for over 8 years, I was ready!

My original goal was to get back in the Crossfit gym after 2 months off, or right after Thanksgiving. The week before Thanksgiving I wondered if I would EVER be able to workout again and I couldn't even hang from the pull up bar without pain. Still I started back on schedule November 30th and it actually felt good. Most exercises felt strange, but were possible. No toes to bar or strict pull ups yet though. The first week I could only hang from the bar, but now I can do a few kipping pull ups. The first week I was only squatting maybe 65-75# in the FS (old PR was about 155#), but this week I got a 130 1 rep max. Progress is being made. Slow, steady, lots of patience.

WEIGHTLIFTING

EMOM 12
3 Burpees
1 Snatch
Max that snatch out! ---- 70#

Did I mention I hate snatches. I have been taking it easiest on these as I get back into the swing of things. Started today at 45#. Got up to 65# and those were solid. 70 happened, but was ugly.

STRENGTH-
Front squat 1@10 --- 130#

Really happy with these today!! My old 1rm for FS was 155 ish. Last week over 100 felt tough, so I was happy today. I may try to establish a new 1rm for my back squat too. Having goals and seeing progress really helps.

Conditioning-
12 min AMRAP
150 WB 20/14 10/9
90 DU
30 MU   ---- 170 RX!

Well I used the 14lb wall ball for the first time since my surgery. Felt heavy, but I was ready. My goal was to just finish the wall balls RX and I even got some DU in. Making progress is nice! It is REALLY hard seeing everyone else progress so quickly (like my hubby who hit multiple PRs this week!), but I know I just need to stick with it and stay motivated.

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

May 16, 2015

Saturday

A1. Weighted Pull Up. Build to a max. -- 22.5#

A2. Shoulder Press. Build to a max. -- 75#

(go back and forth, if you've already reached your max on one, just continue with the other until you get that max)

+

12 rounds

3 strict pull up

3 hspu

3 Deadlift "heavy" -- 165#

18:29

Happy with the weighted pulls ups today. 1 year ago I could pull up with 15# and I have put on about 6# since then, so definite progress. Shoulder presses do not appear to be my strong point. Circuit was def not my favorite. Those hspu felt really tough today.  My shoulder has been acting up for a few weeks, so I'm sure that didn't help.

May 15, 2015

Friday

A. Hang Squat Clean. 2 every 30 sec x 8 minutes.  -- 85#

B. Back Squat. 2, 2, 2, 1, 1, 1. 2 min rests. -- 145, 165, 175, 185 x3

C. Rear Foot Elevated Split Squat Jumps. 4-6 per leg. 1 min rest between legs. x 5 per leg.

55# x3 sets, 60# x2 sets

D. Turkish Get Ups. 15 per arm, "tough", not for time.

Felt strong when I got started. Squat cleans were smooth. Probably could use a little more weight next time. Squats started off really good. The sets of two felt tough, but I still had room to build. Then I did the 1 rep of 185 and it felt SO heavy. Almost wasn't happening. Stayed at that max weight for now. Split squats were better than last week. I learned to embrace the pain on those. I ran out of time to grab the kids before the get ups. Could have done them after, but I was feeling lazy and done for today