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 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 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 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!