January 19, 2016

Tuesday

Bench- every 3:00 for 12:00 

2@65# (8 reps), 2@75lbs (6 reps)

Still watching the shoulder. T2B are nice! Crazy since I couldn't do these 2w ago.

Bench 6-8 reps at 65-70% plus 5-20 unbroken T2B

Deadlift-
TNG 8@8 then 3 repeats- rest 1:00 -- 135#

Did 4 sets at 135#. Which truthfully is a bit light, but felt tough with only the minute rests.

Conditioning-
10 min AMRAP
5 Shoulder to overhead 115/75
10 Deadlift
15 Box jumps, 24/20 -- 155 RX

RX today! Those overheads felt crappy on the right shoulder. It didn't hurt, but was lacking strength. 

January 12, 2016

Tuesday

Usually I don't workout on Tues, so I was happy I found the motivation to go tonight! Also got normal T2B for the first time since my surgery. Happy about that!

Bench- every 3:00 for 12:00
Bench 8-10 reps at 60-65% plus 5-20 unbroken T2B

65# (8 reps) - 5 t2b .. not pushing it on these due to my shoulder. Getting an MRI next week

Deadlift-
Deadlift up to a heavy single in 10min ~ 90% (donut attempt a PR) --- 185#
Drop 20% off the bar and do 3 sets  --- 145#
10 deads unbroken
50 double unders 

only made it through two sets. DL were heavy and my DU sucked today. (even worse than usual!)

Conditioning-
10 min AMRAP
20 box jumps 24/20
15 HSPU
10 deadlift 225/155 145# -- 100 reps

I wanted to RX this SO bad, but my abs are still not working right for HSPU. I did kick up and lower down. My shoulders didn't love that either. DL felt HEAVY. Did 4,3,3.

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

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 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 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 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

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. 

Macrh 23, 2015

Monday

A1. Bench Press. 6-8. 90 sec rest. 8@ 70, 75 -- 6@ 85# x2

A2. Bulgarian Ring Row. Accumulate 12 reps. 90 sec rest. x4 

B. Split Jerk. Build to a tough 1. -- 85, 95, 100, 105

+

1000m row

50 double unders

500m row

25 double unders

9:30

Bench press and ring rows felt strong today.  For some reason the first set of 85 was much harder than the second. Split jerks weren't feeling my best today. Right away I was lacking the "snap" to really hit the bar overhead fast. Still they were going ok. My right shoulder was a bit achy. At 110, I picked up the bar and felt more pain in my shoulder. I paused (too long) and lost momentum, twice. Rowing and jumping was good. Well not REALLY "good". It hurt, a lot ;-)

March 16, 2015

Monday

A1. Bench Press. 8-10. 90 sec rest. (use DB if there's a chance of crushing yourself!)

65, 70, 70, 75

A2. Bulgarian Ring Row. Accumulate 10 reps. 90 sec rest. x4

+

7 rounds for time

100m row

7 burpees over rower.

9:01 (ugh, so close)

Chest was a little sore from those ring dips on Saturday, but I felt ok. Bench press felt heavier than I expected. Was hoping to get more weight on there, but what I did was solid. Circuit was tough and tiring. My quads locked up after the first round and jumping over the rower was rough!

December 22, 2014

Monday
Crossfit Takeoff in Kingston, MA

A. Front squat 3x3
115, 125, 135

B. Partner WOD (not for time)
5 rounds for total reps
Bench press (135/95) - 65# - 16, 15, 10, 7, 7
pull ups - 10, 12, 8, 8, 9
partner score 250 points (65#, no bands)

Notes : Liked doing a longer warm up. I need to do that more! Front squats were good. The owner gave me some tips about trying to keep my toes only pointed slightly out. Because of my lack of hip flexibility, it is easier for me to turn my feet out to almost 45 degrees. I was going to try a set at 140#, but we were moving on. We were told to choose a bench press weight we could complete 15-20 reps of. Both had to be unbroken. Bench press was ok, haven't done those in the long time. Pulls ups were kipping, those were alright. My arms are TIRED!

OCtober 27, 2014

Monday

#1

A. YWT. 5+ sets -- 6 sets

B. 1-arm DB/KB bench press. 4-6. 1 min between arms. X5 -- 6@20#, 25#-6, 5, 5, 5

C. Bent Over Barbell Row @22x2 (underhand grip). 6-8. 2 min rest. X5 -- *@55,65# - 6@75# x3

D. Hollow rock. Accumulate 3 min. -- legs straight 20-30 sec

E. Inverted Hang on rings. Accumulate 2 min. -- 30 sec x4

Notes : Those bench presses were tough. Just stabilizing and trying not to fall off the bench. Felt a little shouler ache, but tried to focus on using chest. Barbell rows seemed good. I should be feeling this in the middle of my back yes? Hollow rock was better than before. Kept legs straight. First minute was "funish" then not so much.