May 9, 2016

Whoa! Been a while since I kept track of any workouts! I have been rehabbing my right shoulder for a.long.time. Lots of PT, rest, ice. I haven't done any overhead movements since early February. My diagnosis is an impingement. We have been working to realign my shoulder, strengthen the back muscles, and strengthen the whole shoulder overall. It has been pretty frustrating. I have finally been at the point the last few weeks where I only have aching maybe 10% of the time. Used to be all.the.time. Sleeping has not been fun. I have been trying to not sleep on my side, even though I want to.

My therapist believes we are still on the right path, it is just a SLOW one. I am hoping I can at least do some overhead movements soon. Mayne not 100 thrusters, but something. I am really hoping to avoid surgery. IF I do decide to go that route it won't be till the fall anyways.

WEIGHTLIFTING- 
7 sets on :90
Snatch pull plus low hang snatch  clean + low hang clean
Start at 70% and build to maximum

not pushing it too much on these today. Shouolder woke up achy. 65#-95#

STRENGTH- 15 min Back Squat/ KB PRESS mashup

BACK SQUAT 3 x 12 reps @ 70% Rest up to 2:00 between sets. Couple each set with 12-15 Double kb press ( FROM A PROPER RACK.)

I HAVE been pushing ti on my squats for a while! Today was 3 sets of 12 @ 140#

CONDITIONING-
For time
150 Double Unders
50 thrusters 95/65 front squats
30 chest to bar Pullups  ring rows
Run 1 lap

A little over 14:00 I believe. Sick of modifying!

January 18, 2015

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

Buy in Metcon-

2 rounds for time
12 TNG Power Clean and Jerk 135/95 -- 65#
18 T2B
With remaining time find 1rm clean plus Hang Clean plus Front squat plus jerk. -- 95#

Went lighter on the cleans due to the shoulder. Still felt exhausted though. Did most of the T2B, a few knees here and there since I just started back at these a few days ago. Was happy with my 1 rm on the complex. I felt like I could have gone to 100 or 105 on the cleans, but my jerk felt weaker today in the right shoulder.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds -- 135#
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

3 sets of 5, 2 sets of 4. - No C2B, but kipping pull ups are nice again. 

CONDITIONING-
15 min cap
3 rounds
21 Thrusters  Front squats 75/55 -- 75#
15 Bar Facing Burpees
9 Muscle Ups 9 dips, 9 pull ups

Modified due to shoulder. FS still felt pretty tough! Made it through everything except last last set of muscle up mods 

January 11, 2016

Monday

Went to yoga yesterday, felt great. This morning I can barely move. My lats are still super sore from Friday. My back is hurting today and there is no strength happening at.all. Thankful I at least made it through the workout.

WEIGHTLIFTING
On a 15 minute timer

3 rounds for time

7 TNG Power Clean and Jerk 135/95 65#
12 T2B - knees to arm pits
With remaining time find 1rm clean plus hang clean plus jerk

time 6:28, 1 rm for the complex 85#, what?! Terrible today.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

135 4 reps, 145 3 reps  x4. Those felt heavy. This si the first day possibly ever that I didn't love squats. Did 12 low rings rows

CONDITIONING-
9min Ascending ladder
2-4-6-8.....
Muscle up
Squat clean and jerk 165/115 65# (what?!) the bar said 65, but I think it was really 265, just saying

got through 47ish. Really meant nothing. Low weight, doing ring dips with the band, and on the 8 round, no more overhead since my shoulders were aching. I did an extra front squat instead. I want to crawl in bed today and start over. BLah

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

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 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 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

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 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!

July 20, 2015

Monday

A. Back Squat. 6, 4, 2, 2, 4, 6. 2-3 min rests.

135, 155, 170, 180, 160, 150

+

6 sets

10 Jumping Back Squats unbroken / fast (65-75#)

200m run hard

2 min rest

1:06, 1:04, 1:07, 1:06, 1:08, 1:05

Back squats felt good. The second rep of the 2 @ 180# JUST happened. Back squats and run were fast and tiring. Kept good pace on those. 

July 10, 2015

Friday

https://www.youtube.com/watch?v=IG1UOF2lark

A. Back Squat. 5, 3, 1, 3, 5. 3 min rests. -- 155, 170, 185, 175, 155

B. BB Front Foot Elevated Split Squats @ 31x1. 8-10. 60 sec between legs. x 4 per leg. -- 55

C1. Pistol Practice / Rolling Pistols / Pistols on Box / etc. Practice for as long as you want.

C2. Seated DB/KB Farmer's Hold (head to ceiling, stomach tight / ribcage down, shoulders down n back). 1 min unbroken. rest as needed. x3 -- 44/53#

+

5-10+ min easy row/run/jump rope

For B, have bar on your back, and elevate front foot about 3ish inches (stand on a plate or something sturdy you can set up).  I attached a vid.  

Back squats were JUST happening at those weights, but still felt good. Lower body isn't 100%, still sore from other workouts. Those split squats were ROUGH. Maybe I should have just used the bar. Pistols practice felt stiff. Worked those on the box, leg just down maybe slightly in front. 

May 23, 2015

Saturday - Birthday WOD!

33 Back Squat 155

33 Burpee Box Jump 20"

33 Front Squat 105

33 Box Jump 20"

33 OHS 65#

33 Burpees

29:38

That was less "fun" than I thought, but luckily it got "easier" as I went. I was moving slowish (changing weights etc), but still sorta for time. First two sets of squats were heavy! Those were tough sets of 5. I think this is my new annual b-day wod :-)

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

May 8, 2015

Friday

#2

A. Hang Squat Clean. 10 tough doubles. Try to increase every set. 60-90 sec rests.

65, 75, 80, 85, 90, 95, 100, 105 (1), - -

B. Back Squat. 3, 3, 3. 2 min rests. 125, 145, 165, 170

C. Rear Foot Elevated Split Squat Jumps. 6-8 per leg. 1 min rest between legs. x 5 per leg. -- 55#

D. Cuban Press. 12-15. 2 min rest. x4 -- 5#

Whoa, this wore me out today. The cleans were going along fine until I lost the second rep at 105. Then I tried several times to get 105, 100, nope nope nope. I just lost the groove on those. Back squats were really good. Felt strong on those. Those splits squats were TOUGH. Seriously I was laying on the ground in between almost every set, ha! Cuban press hurts, but were fine. Those are mostly for mobility yes? My shoulders are just stiff. Need more yoga.

February 9. 2015

Monday

A1. Hawaiian Squat. 10 per leg

A2. Shrimp Squat. 10 per leg

A3. Pistol Squat. 10 per leg. x2

First set with weight, second without.

B. Front Squat. 10, 7, 4, 1. 2 min rest.  -- 115, 125, 135, 150, 145#

C. Back Squat 105#. 50 for time. -- 4:15

First check out the improvement in my squat depth. I KNOW you remember how much I could not squat at.all. when I first started. Definite improvment there. 

First exercises were slow, steady, and felt good though challenging. These were easier with the weight in the first set today. Holding the plate seems to help with balance. 

I was pretty frustrated with my front squats today. I just didn't feel strong. I was really hoping to hit 150# on the 1 rep too. Every set was barely happening. Like 2 reps into set one, I knew I should have started with less weight. I was cursing up a storm the whole time. Then I dropped the 150, and was just over it when I tried for the 145. Blah.

Back squats felt much better! Felt like thosed move fairly quickly.