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. 

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

July 13, 2015

Monday

#1

A1. Kang Squat. 4-5 reps. 1 min rest -- 65, 75x2

A2. Russian Step @ 21x0. 8-10 per side. 1 min rest. x3 - 10# db each side

+

20 min EMOM

odd- 2 Power Clean 85-95# -- 10@ 85#, 10@ 90#

even- 2 Squat Clean 85-95#

+

B1. Sumo Deadlift 65-75ish# @ 1010. 15-20 reps 1 min rest. - 65, 70x2

B2. Natural Knee Extension. 12-15 reps. 1 min rest. x3

B1. knees out out out, don't let knees come forward over heels at all on the way down or up, shoulders down and back, 

B2. https://www.youtube.com/watch?v=Ps8nQKHB1q4 (think knee through shoulder stays in a "straight line")

Kang squats felt a bit stiff, but ok. Step ups were fine and effective with the slower down tempo. Cleans were all nice today! Shoulder/collar bone still a bit achy, so I didn't push the weight. Form was really nice. Sumo deadlifts were knee to me and felt a bit awkward. Shifting of feet and knees a bit. I could feel the burn in my butt and hamstrings big time, so I think I was doing them right!

June 30, 2015

Tuesday

A. Squat Clean 100# or more. 7-10 singles. rest as needed. 100# x3, 105, 100x5

+

20 min EMOM

odd- 10 Wall Balls 9ft -- unbroken, 15-20 sec

even- 5 Burpee Box Jump 20" -- 25-30 sec

Felt extra stiff today, especially the right shoulder. Squat cleans felt alright. I have been watching some technique videos on these lately. A few tips seemed to help. Right shoulder was really achy, so lots of stretching between reps. Had some really pretty reps and some just happening ones. Felt like I should have been able to get some at 105 and even 110, but after 1 rep of 105# I could not get another at that weight. EMOM felt challenging, but good. Felt strong there!

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. 

May 19, 2015

A. Squat Clean 95-100#. 12 singles. rest as needed between reps.  -- 6@95#, 6@100#
B1. Power Clean. 5 TnG reps "tough". 20 sec rest. -- 75#
B2. Pull Ups. 10 reps. 20 sec rest.
B3. Wall Balls to 10 feet (20# ball if poss). 15 reps. 3 min rest. x5

Squat cleans felt super heavy at first. The 95s were solid though after a long warm up. 100s were not as pretty (legs a little wide), but were still good. I could maybe have done 105, on a morning where I wasn't exhausted. As I am writing this I am realizing I should have done some video! My shoulder was aching big time before the TnG. Decided do to with 75 so they were quick and less strain on the shoulder. Pull ups were the worst. Wall balls were the best (?!) Tried 20# and that was not even close to 10 ft, maybe 8ft.

Maybe less clean, thursters (yuck!), or above presses for a bit since my shoulder has been acting up for a few weeks. Jerks and overhead squats don't seem to bother it.

May 12, 2015

Tuesday

#2

A. Squat Clean. 1 every minute until failure.  Add 5 # per minute, starting at 55#.  -- 110#

+

15-12-9-6-3

Squat Clean 85#ish

Burpees

16:26

Felt good today! Strong and focused. I def liked building every minute. This was very helpful to keep me in the "mode", and also fast enough so I didn't have time to psych myself out. My cleans during the circuit were strong and pretty. I was happy with my form on those. Good day!

May 4, 2015

Monday

#3

A. Squat Clean x 1 / Hang Squat Clean x 2 / Front Squat x 3. 90#+. x5 sets. rest as needed.

90# x5

+

6 rounds for time

5 strict Pull Up

10 Ring Push Up

9:16

+

300m row for time.

1:11

Man those cleans and squats felt heavy today. The second hang was def the toughest. Not the prettiest. Tried to move up to 95#, but missed the second hang. Went back down and focused on better form at 90. I DO like when you give me weight recommendations. Helps me gauge where I should be and the goal for the workout. I like not having to think about it too ;)

First round of circuit was unbroken. Those push ups hit me hard on round three! Def getting stronger though. Don't think I have done 5 pull ups in a row before. 

Row was not fun. That is all.

April 25, 2015

Saturday

A. Squat Clean x 1 / Hang Squat Clean x 1 / Front Squat x 5. x 7 sets. rest as needed.

55, 65, 75, 80, 85, 90, 95, 100#

B1. Weighted Pull Up. 1-2 reps. 1-2 min rest.

10(2), 12.5(2), 15(1), 17.5 x2

B2. Ring Push Up. Accumulate 6-10 reps. 2 min rest. x5 -- 10 unbroken x5

C. Row 300m for time. -- 1:10

Squats felt pretty good. 95# set was smooth, but tough. Last set at 100, took three tries. 1. missed the hang, 2. forgot to squat, 3. got it  though not pretty. Pull ups were ok. Last sets at 17.5 were just happening. Ring push ups were good. Felt strong on those. Got all 10 unbroken. Row was fast (for me). Quads are not working anymore. Felt like I made some progress this week. I have been pretty sore which means I am pushing it and getting stronger! 

January 5, 2015

Monday

#1

3 rounds not for time:

7 Toes To Bar

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

21 Double Unders

+

A. Squat Clean x 1 / Hang Squat Clean x 2. 2 min rest. x4

90, 95, 95, 95#

B. Overhead Squat. 5, 5, 5. 2 min rest between sets.

90, 95, 100#

+

3 rounds for time

20 Wall Balls

20 Kettlebell Swing 35#

5:44

Notes : 

Felt good today! My toes to bar are much better. They are actually toes to the bar now. Part A was ok. The last clean was pretty tough. I def need to work on better leg position on these. I tend to go wide with toes pointed out because it's easier for me to catch the bar steadily that way. Overhead squats were good. I was pretty happy to finally get 100# on those! I even took a video of that last set (below). Looks like I need to work on getting down an extra few inches on these? I think I can, just get nervous with that much weight over me head. Also do you think my back should be flatter on those? Circuit was tough, but luckily pretty short. The ball and kb felt light after the other stuff. 

November 30, 2014

#4 (3)

A. Squat Clean & Jerk Cluster. 1.1.1.1.1. rest 15 sec / rest 2 min. x5

65, 75, 80, 85, 85#

B. Snatch Grip Deadlift @ 31x1. 4, 4, 2, 2. 2 min rest.

120, 130, 145, 150

C. Bulgarian Ring Row. 40 reps. Nice and tight and pretty. Not for time.

Notes - We were feeling better, but now we have sore throats and I have lost my voice since yesterday. Not cool. Felt strong on the clean + jerk.  A little stiffness/pain in the shoulders. The deadlifts were not fun today. My thumbs did not like those. Ring rows were fine. 5 or 6 at a time. 

November 15, 2014

Saturday

#4

A. Squat Snatch. Play with "moderate" weights.... see how they feel. -- 35, 45, 55, 60, 65, 70

B. OHS. 5, 5, 3, 3. 2 min rest. -- 85, 90, 95, 100, 105

+

21 min AMRAP

3 Squat Clean 80#

3 Strict Pull Up

3 Strict HSPU

3 Box Jump 24" --- 11 rounds

Notes - 

I skipped workout #3 (running) yesterday because my foot was feeling off after walking the kids to school. Hoping to knock that out Sunday am. My shoulders were feeling super stiff today. I am terrible at snatches, so those started out slow. Working with the 35# bar for a while, then built up slowly. Form was ok. OHS were on today!! Carrick was coaching me and that def helped. The squat cleans were tough. I did those 1 at a time with 5-10 sec between reps. Had to really focus on form because if my elbows weren't all the way up there was a lot of pressure on my shoulers. The rest of the circut was fairly fast and unbroken. 

November 7, 2014

Friday

#4

A. Squat Clean. Build to a "tough" weight... and/or practice the movement.

55 x2, 65 x2, 75 x2, 80, 85, 90

B. OHS. 8-10. 2 min rest. x5

10@75, 80, 85 8@90#

+

3 rounds for time

30 wall balls

30 kbs 35#

8:57

Notes - Squat cleans felt alright. My right shoulder felt stiff, but didn't hurt during the excercises. Mostly felt like the right shoulder was just lagging behind the speed of the movement if that makes sence. I tired 95 several times with no luck. 90# is what I was at when I did these last (before the move). OHS were tougher today. 90# felt really tough. I can't snap 90 overhead the way I can 85#. The circuit was miserable for me! Made it through though. My quads were smoked right away. 

August 7, 2014

Thursday

#5

A. Shoulder Press. 10, 4, 7, 1. 2 min rest.

7@55, 10@50, 4@55, 7@50, 1@60

+

21-18-15-12-9-6-3

DB Hang Squat Clean (20# per hand)

Bench Dips

Notes :  Legs were way too sore to complete this workout yesterday! Shoulder press was nice and tough. You can see I did an extra set of 7 first. That should have been my set of 10, but could not get the last three. I used the 20# for the squat cleans . If I wasn't so sore still, I could maybe have done 25# on those. Bench dips hurt my left shoulder a bit.