Aug 24 2012

WOD

15min Double Under practice was able to stay more calm and complete sets of 10-12. Still a bit pike-y but MUCH better. Realized the more pike-y I get, the faster I try to jump. Also, concentrating on keeping my chest up has helped.

High Bar Back Squat

Set 1: 12 @75% 145

Set 2: 10 @80% 150

Set 3: 9 @80% 150

Set 4: 8 @85% 160

Realized that I am engaging my hips more like a low-bar back squat. Chest is still staying up simply because the bar is high on my back. Worked the last two sets concentrating on knees out vs. hips back. Noah watched a few sets, mentioned the same about my hip engagement. Also mentioned I might need more ankle mobility. Which leads me to not heavy lifting when I have limited time - I only rested about 1-2min btwn sets and did 2-3mins mobility before lifting. Need much more rest and mob time.

3 Rounds:

15 GHD sit-ups, rest 1 min These were fine, a little sore the next day but nothing bad.

3-6 RDL @ 31x1, rest 1 min set 1: 65#, Set 2: 95, Set 3: 125 should have started heavier, these were relatively easy until my last set

3, 4sec handstand negative, rest 1 min worked on bringing knees down at end of negative

Aug 13 2012

High Bar Back Squat
Set 1.) 6 reps @50%  105#
Set 2.) 6 reps @60%  125
Set 3.) 4 reps @70%  145
Set 4.) 3 reps @80%  170
Set 5.) 2 reps @90%  190
Set 6.) 1 rep @100%
Set 7.) 1 rep @100%+ (optional)

Stopped at 190/1 rep. My back felt crunchy and my hips were shooting up first, out of the bottom. Was working off a 210 PR... though that was low bar. Its been a while since I worked with high bar and it shows.

 
...rest 10 minutes...

AMRAP @ 85% of best lift

Did this at 145# and lifted 8 reps.  Didn't go to failure..

3 minutes:
AMRAP Double Unders

Forgot to do this ..whoops! Will do Wed.

Food

morning: Cucumber salad, Out of the Box cocoa bar

almond milk iced chai tea

afternoon: 2 eggs and a fistful of sirloin, chili peppers

dinner: one beef bratwurst, cucumber salad, sauteed red/green peppers (w/olive oil)  

It's been a while...

...since I have crossfit blogged!  I blame the summer, but really its because I have gotten so busy with Out of the Box Bakery.  A great problem to have :)  I will make time for blogging again .. its important to be able to measure improvement.

WOD
“10 Tons For Time:”
Pick a weight and lift it enough to accumulate 10 tons in the following scheme…
Max Rep Deadlifts
Max Rep Push Press
Max Rep Back Squat
Suggested weight: 115/85

RESULTS
17 min time cap. I need to complete 235 reps = 10 Tons.

I completed 205 reps @ 85#

ANALYSIS

My ego was hurt on this one more than anything. Most folks finished around 14mins... which felt unreal to me.. I was working almost non-stop. Weight felt fine - I just didn't move fast enough.  First morning WOD in almost 6 months. My body definitely moves differently.

Day after my pull-up WOD... yeah, still celebratin' !!

WOD
Back Squat
5-5-5-5-5
Then..
3 Rounds:
1 Minute: Power Clean (75/55)
1 Minute: Front Squat (75/55)
1 Minute: SDHP (75/55)
1 Minute Rest

RESULTS

155# - Andrew told me to get there, and I did.  It wasn't feeling too taxing at this weight but I imagine 5reps much heavier would have gotten real hard, real fast.

rx'd 146 (?)

ANALYSIS

I was somewhere in the 140's but I didn't take a pic of the whiteboard so can't remember exactly what.  I was kinda confused when we got started with the power cleans... I was full squatting out of habit and the weight was so light I was just lifting it... but then got in my groove. The cleans were my high reps.  By the time I got to SDP my arms were burning.  This was a deceptively hard WOD... aren't they all.

Tmrw is my fourth day on but I can't make it in Saturday so I am going to go.  Body is definitely sore and asking for rest... looking fwd to two days off... and Out of the Box Bakery tabling at the NoVa Open Saturday!!  YIPPEE!!

Fuzzy Math.

WOD
Back Squat
3-3-3-3-3
Then for time*:
40 Snatch
40 OHS
40 Power Clean
40 Push Press
*One Kettlebell (1.5/1). Divide amongst arms as much as necessary.

RESULTS

155# back squat

20#, 8:25

ANALYSIS

Thanks to my inability to count, I actually got155# up for the back squat. I thought it was 150# ... either way, it was a piece of cake weight-wise for a 3 rep back squat. I definitely could have gone heavier but we were working the threesome rotation on our rack and ran out of time. No worries; I got the work done.

The WOD was ok.  Lots of squatting. I always find my footwork to be be weird when we use dumbbells for lifting movements.  But with 40 reps a pop, I got comfortable around rep 20. Think I should have challenged myself with 25 or 30#.  That seems to be my theme for the week ...

Layne, Billie and I - oh and Robin joined us! - completed our 100 sit-ups for time. I improved! A lot!! down to 3:19.  Still working to get that below 3 minutes.  Pull-ups were ok. I strung two together easily and then kinda puttered out.  Still working my way to stringing 5... I have faith its gonna happen soon. Was also able to do my one strict pull-up still. Thats kinda cool and makes me feel really strong while I am doing it. I can feel my (HUGE!) muscles working ;)

Deep burn, feel so good.

NOT! Ok, it does feel good afterwards but during DAMN. My quads were/are burning. Also, it's really hard to drive a stick shift after a weighted, high rep squat WOD. LOL

WOD
Strict Press
5-5-5-5-5
Then...

3 minutes max Squats at 225/135
3 minutes Rest
2 minutes max squats at 135/95
2 minutes rest
1 minute max squats at 65/45
1 minute rest
30 seconds max air squats

RESULTS

45-55-65 (F@5)-65 (f@5)

#115: 26 reps

#65: 38

#45: 26

Air squats: 24

ANALYSIS

The strict press is the most frustrating lift...  I feel weak and all I want to do is dip and drive!  In any case, I could have gotten that 5th rep up but both times I used my rebound bounce (wisely) to get each rep up and then paused at the bottom before my 5th rep.  The pause is killer.  Not sure why I did that twice, since I saw the affect after the first set of 65. Oh well.

Squats were hard but fun. The first 10 of each set were easy and then all of a sudden the reps became stickyyyyy.  My quads are still burning - whether straight or bent.  Tomorrow should be awesome.  I love squats.

Chasing the Dragon

Quick note of celebration as I did not blog after Saturday's WOD.  At the end of the workout- which was really fun and kick-ass btw - I decided to try some pull-ups... without the band!  First pull-up = jumping from 45 lb plate on the ground, under the bar.  Second and third pull-ups = kipping and pull.  I haven't been this proud of myself in a long time!!  Really just grinning ear to ear.  I worked so hard and earned every bit of those pull-ups.  In the words of a very smart, blonde legal eagle: ME!!  As for the WOD, it included 5 rounds, 90 seconds to complete 5 heavy back squats and AMRAP box jumps - I maxed out at 155 on the squat and I believe got between 30 and 35 box jumps each round.

Now onto today:

WOD

Crossfit Total

1 rep max Back Squat, Deadlift and Press (in that order)

RESULTS

Back Squat 170

Deadlift 225

Press 75

Total 470

ANALYSIS

I really enjoyed this WOD.  I missed it last time so I didn't really have a comparison.  I also didn't have a one rep max to use as a base for lifting, but had a couple sets of 3 and sets of 5 to choose from.  All in all, I am very happy with my lifts. I definitely could have gone heavier on the squats but 170 felt heavy and was a clean lift.  The deadlift ... maybe could have gone 5 lbs higher, maybe.  225 was a heavy lift for me.  And the press.  Ahh, the sweet press.  After the squat and deadlift I was feeling so strong.  Leave it up to the press to remind me of my weaknesses!  Such a humbling lift.  I joked that I could have lifted 77.5, but was really only partially joking.  I couldn't get 80 lbs above my eyes. 

I look forward to looking back on this benchmark WOD after 30 days on a Paleo diet.  Better see a difference or else! LOL :)