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 13, 2015

Wednesday

Another day of barely making it through the workout. Hope my lack of motivation and energy is temporary. This si not cool!

Weightlifting-
In 15:00
3 rounds
7 TNG Power Snatch 135/95 -- 55#
15 Burpees to a 6" target
With remaining time find 1rm Snatch plus Hang Snatch -- 65#

This was exhausting.  What normal person could do this with 95#?!

Front squat- 6@8 plus 3 down sets (repeat) -- 85, 95, 95, 95

These were freaking heavy.

Conditioning- 20 min cap
2 rounds
70 Wallballs  squats with wall ball
60 Double unders
50 walking lunges
40 Kb swings 53/35  26#
30 Burpees to a 6" Target   --- 320

My right shoulder is still being a little bitch. MRI with dye next Thrusday. Modified the wall balls and KBS and my shoulder still hurt from yesterday and the burpees. 

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 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 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.

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 :-)

July 6, 2015

Monday

50 Front Squats 100# (no rack) -- (15, 10, 10, 8, 7) (around 7 min)

25 Strict Pull Ups

50 Burpee Box Jumps 20"

25 Pull Ups

23:05

So I was super nervous for this. Thought it would take my 1.5 hours and be nearly impossible. Def tough, but not too miserable. Actually felt strong on the squats. I did those a bit slower because I was worried about going too fast, dropping, and losing momentum. Right shoulder did not like those after the halfway mark. Pull ups were eh, but still at least 2 at a time. Box jumps were slow and steady. Last pull ups were quick. Even able to string some together. Those felt easy after the other stuff!

June 19, 2015

Friday

17-Jun

A. Squat Clean. Build to a tough 1 or a 1rm  -- 55, 85, 90, 95, 100, 105, 110#

B. Front Squat. Build to a 2rm. -- 105, 115, 125, 135, 140, 145

C1. Front Squat 105100# (from floor). 10 for time. 1 min rest. -- 32 sec, 41, 34

C2. Deadlift 125#. 15 for time. 2 min rest. x3 -- 44, 39, 47 sec

Pretty frustrated today. The squat cleans started off strong. I like knee sleeves, def feel the difference! After 100#, legs got a little bit sloppy. I can get the bar up where to needs to be, but struggle with simultaneously getting elbows and chest up fast and getting under the bar. I was ready for those front squats. Really hoping to hit 150. But they felt heavy and the first rep of 145 wasn't even happening. Could not clean the bar at 105# from the floor. 100# happened fine and those squats were nice. Deadlifts were fine. 

June 1, 2015

#2

A. Front Squat @ 23x1. 4-5. 3 min rest. x6 -- 75, 85, 95, 105, 115, 120

+

15 min AMRAP

5 OHS 85# (75 if needed) 75#

5 Toes to Bar

5 Box Jump 24"

8 + OHS

Felt really good on the front squats. I didn't realize I would build up past 100#, or I would have started heavier. Tempo was good throughout, though the UP was slower on the last set. I was excited for those OHS since they have been strong lately, but the 85 felt so heavy. 75 was solid though. Circuit started off a little slowish, but I picked up speed. Toes to bar were NICE :-)

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 :-)

April 20, 2015

Monday

A. Front Squat. 5, 4, 3, 2, 1. 2 min rests.

105+115, 125, 135, 145, 150#

B. BB Walking Lunge 55#. 20 steps. 2 min rest. x4

C1. Push Press. 10 reps unbroken. 1 min rest. -- 55#

C2. Pull Up. 10 reps. 2 min rest. x4

Felt pretty strong on the squats. Set of 4 and 3 felt nice and strong. Last set was just barely happening. I thought those lunges would feel easy after all the weight on the squats, but they were TOUGH! Same with the push press, ouch with only 55#! Last set was not unbroken 6+4.

April 11, 2015

Saturday

11-Apr

A. Front Squat. 6x6. 3 min rests.

85, 105, 110, 115, 120, 125#

B. DB Rear Foot Elevated Split Squat Jumps. 6-7. 90 sec rest per leg. x 4 per leg - 20#

C. L-Sit. Accumulate 3 mins with best form you can.

Front squats felt good. Last two sets were TOUGH. Last set was just happening. The split squats felt exhausting, especially with the jump. More of a hop really. L-sits were ok, 10-15 sec at time. 

April 4, 2015

A. Front Squat Cluster. 3.3.3. 30 sec between 3s / 3 min between sets. x4

105, 115, 125, 130#

B. Reverse Barbell Lunge.  10 reps per leg. 1 min rest between legs. x 3 per leg. (i.e. 10 reps all on one side before other side). -- 55, 60, 65

C. Hollow Rock. 30 sec unbroken. Rest as needed. x8

It only took me all day to decide if I was going to give up on life, eat Easter candy in my bed, and watch more TV, OR get my butt moving. Today was the first workout in probably two weeks I felt true motivation once I got going. Thank goodness.

Front squats were good, nice and tough. The first set of 3 felt the hardest for some reason. Second set felt super strong, and last set I was just tired. The lunges were super effective! After like 3 reps I felt the pain. Hollow rocks were good too. Abs were burning by 3rd set. 

March 21, 2015

Saturday

A. Front Squat. 5, 5, 5, 3, 3, 3. 2 min between sets.

105, 115, 120, 130, 135, 140#

+

10 DB Thrusters (~20-25# per hand)

8 Box Jumps 20"

6 Burpees

200m row

3 min rest

x5

23:20

Glad to hear the cleans may be improving. I know I have a long way to go, but at least they have SLOWLY improved a tad :-)

Squats were good today! Sets of 3 were really tough and last set was just happening with a few seconds resting at top. Circuit was tiring for sure. Grateful for the rests between! Thrusters were unbroken. Box jumps solid. Burpees were the worst. Row was good. 

March 9, 2015

Monday

#2

A. Front Squat. 5x5. 2 min rest between sets. --- 85, 95, 105, 115, 125, 135 (2)

B. DB Crossover Step Up. 8-10. 1 min rest between sides. x 4 per side. -- 15# each

C. Hollow Rock. 30 sec unbroken x 7. rest as needed.

Notes - Legs were feeling a little more tired and stiff today than I had hoped for. I was sorta hoping I could hit 135# x5 reps today, but knew that was a stretch once I got going. These felt good though. 125# was solid, so I decided to go for 1 more round. Wasn't happening after 2 reps though. Everything else was fine. Steps ups were nice and controlled. 

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.

January 19, 2015

19-Jan

5 rounds not for time

10 Goblet Squat (44-53#) -- 44#

10 Steps Spiderman Crawl w/ rotation (5 per leg)

(Before the "rotation" ...first try to bring your elbow to the ground by your heel.  If L foot, use L elbow.... then put right hand down and twist open)

+

A. Squat Snatch. 1 every 20 seconds for 10 minutes. (moderate... and feel free to build)

60# - 1 min -- 65# - 3 min -- 70# - 4 min -- 75# - 2 min

B. Front Squat @ 22x1. 3, 3, 3, 3. 2 min rest between sets.

105, 115, 120 x2

+

For time

25 OHS 65# (from floor)

50 Wall Balls

75 Double Unders

6:57

Notes - Heavier goblet squats were fine. Guess I should stop being a slacker on those! Maybe 53# next time. Super tight hips today, but they were feeling better by the end of the crawls. I am happy with how my snatches at progressing. I know they are still light compared to most people, but I was only able to snatch 45-55 for a LONG time, so I am happy. This circuit was def helpful because I could keep focusing on better form with each one. I can actually feel the right form now, though it doesn't happen every time. 70# were mostly good form, 75's were hit or miss. Some really nice ones and others where I was bending my elbows for some reason. Front squats were good, really focused on correct tempo on those. Last set was JUST happening. OHS were easy. Those were 15+10. Wall balls were sets of 10. DU were the toughest because my legs felt like lead. 

January 12, 2015

Monday

12-Jan

5 rounds not for time

6 Toes to Bar

12 Goblet Squat (heavy-ish kb/db) - 35#

18 Double Unders

+

A. Squat Snatch x 1 / Hang Squat Snatch x 2 / OHS x 3. 2 min rest. x5

55, 60, 65, 70, 70

B. Front Squat @ 22x1. 4, 4, 4. 2 min rest between sets. - 105#

+

5 rounds

10 DB Thruster snatches 20# per hand

15 Double Unders

7:38

Notes :  First part was fine. Snatches felt pretty smooth. I am seeing some progress on those for sure. Still need to work on better form though. So... I was going to ask about how I should have been doing the DB snatches with two arms, and just now realized those should have been THRUSTERS. I found A video of DB snatches with two arms and did those. They felt awkward though, are those even a thing?! Dammit. Well, they were still tough for sure. I like thrusters would have been faster actually. 

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!