Aug 25 2012

WOD 

5min AMRAP: row @2K pace 1189m - this feels (and is when crunching numbers) slower to me than it should have been

rest 5 min

5min AMRAP: 15 box jumps (20'), 20 walking lunges 4 rounds + 5 BJ - Killed the box jumps, very pleased with that and very unusual for me; oddly the lunges were f'ing hard.. difficulty getting my knee all the way to the floor. Typically lunges are my moneymaker :/ But proudly, I just pushed through.

rest 5 min

5min AMRAP: 15 KBS (16kg), 10 DU 4 rounds +1 KB - All KB swings unbroken, nice controlled breathing until last round; DUs were nasty the first two rounds but then I strung together 10 for the remaining 2 rounds. I am pleased with that. CHEST UP!

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

August 15 2012

10min AMRAP

6 burpees

9KB Swings (16kg)

12 wall ball (12#, 9")

6 rounds + 15 reps

MAKE-UP: 3 min Double Unders: 80

Food

Morning: 1/2 dinner portion of chopped salad (no cheese)

Afternoon: mexican w/JJ sooo one margarita, fried plantains, guacamole .. probably two handfuls of chips. And ok, just because I am trying to be honest here, I did have a child's size gelato too! Two small scoops, I sweat that's it!! LOL I tried really hard :)

Dinner: Everyday Paleo Butter Chicken

Reminder: don't bring knee up to catch 115# bar. OUCH!

WOD
Power Clean
3-3-3-3-3 (unbroken)
THEN
4 Rounds:
25 Overhead Squats (95/65)
75 Double Unders

RESULTS

115# (f@3)

scaled: 50 DUs, 55#

20 min cap - went to 20 mins and finished with 3 rounds + 25 OHS + 36 DU

ANALYSIS

SO CLOSE. I really wanted to finish and with 10 more seconds I could have.  Oh well. I scaled down my DUs and was pretty successfully stringing 10 at a time.  But DUs are definitely where I lost time. Need to be able to string 20 at a time - this is less about the skill of doing DUs, and almost all about building lung capacity.  OHS squats were fine. I did the first set unbroken. Probably should have pushed to do the OHS rx'd - 10 more lbs might have slowed me down a minute, but not too much.  I finished the first two sets in 8 minutes... what happened in sets 3 and 4? I think I was resting a lot - met cons are tough for me. Not surprising the lift portion was the "easier" portion.

Sets of 3 cleans were fine. My form on the last set sucked which is why I failed at 3 - and of course, thats the one set Noah was watching.  Form on my other sets was pretty darn good.  I prefer a full squat clean - either way, I do love the clean :)

Crossfit Games Open WOD 1

WOD
Clean 1-1-1-1-1-1-1
THEN...
10 Minutes AMRAP:
30 Double Unders
15 Snatches

RESULTS

110# clean

20DUs, 55# bar; 4 rounds +10DUs

ANALYSIS
Ok, I think my counting may have been off on this WOD.  I thought it was 4 rounds, but now am thinking 3... either way, this WOD was an ass-kicker. I was going to complain about being three days on, really really sore from yesterday, but in reality the snatches really f*ck with your ability to move your arms for the DUs regardless of whatever other factors one has going on.  Surprisingly so.  In any case, I was off today and couldn't string more than 5 DUs at any given moment which just frustrated the hell out of me and made them that much more impossible.

Clean felt good, though lower back and quads are still tight from yesterday and I felt it every time I lifted. I was focusing on my extension and I think my form was better for it. Definitely feeling more comfortable with the lift.  Got 110 up smoothly.  I am however doing a new thing where I just sit in the bottom of my squat (with the weight) re-adjusting (ahem, getting my elbows up) before I stand.  Very interesting. Its almost as if I am thinking about whether to toss the weight or actually get up. LOL!  Lucky for me I have a fantastically strong squat and sitting on 110 is fine.  As I get heavier though I will need to get over this new little tick! :)

The FUN WOD (and hard WOD!)

WOD
Max Weighted Strict Pullup
1-1-1-1-1-1
Then.

15 Minutes AMRAP:
30 Double Unders
7 Squat Cleans (95/65)

RESULTS

#25 negative pull-ups

65# 7 rounds + 5cleans

ANALYSIS

Since I can't do a strict pull-up without the band, Andrew had me working on the negative.  It was pretty funny when I reached my max - you just kinda go straight down off the bar :) I was able to do 3 second holds  on my way down with 25# and a 1/2 and 1/2 grip.  When I tried both hands griping outward, no such luck!

My double unders were pretty damn good for not doing a WOD with du's in a month+.  I had fun with this workout.  As soon as you start you are winded and it doesn't stop until you stop moving. I was really proud that I cycled through 7 squat cleans without a rest almost every round. I also got my ass on the bar and completed 5 squat cleans with time running out... I don't usually do that.  All in all, fun and I felt good about myself afterwards. YEAH!

Rope Climbs! YEA!!

Today is my rest day as I prep for Fran tmrw morning. We have a January challenge and I am hoping to really improve on my time. Last time I did Fran was in the summer with a green band and I completed it in 9:06.  Tmrw will set the benchmark time for me to improve on across the next four weeks and I will be using the red band.  Christy and Andrew are doing it with me so I will be chasing BIG time - at least for the first 3 mins ;)


WOD
Floor Press 12x2 @65% of Monday


4 minutes for reps of Rope Climb
3 minutes for reps of Burpees
2 minutes for reps of KB Swings (16)
1 minute for reps of Double Unders
*no rest between minutes


RESULTS
Floor Press @65# (Mon max was 105#)


Rope - 3
Burpees - 35
KB Swings - 30
DUs - 19
TOTAL - 87


ANALYSIS
This was the first time I have rope climbed since working out in Kalorama with Christy.  I got the "how to" down really fast, kinda like riding a bike I guess, but couldn't keep my foot grip tight enough to make it to the top of the rope each time. SO, I made it all the way to the top once and then 3/4 way to the top 4 times.  I am not discouraged, next time I just need to wear shorts and knee high socks instead of slippy stretch pants.  Next time I will get to the top 4x.  Burpees as always suck the life out of me and I wish I had pushed myself harder on the KBs - I am usually really good at those!  I am VERY proud of my double unders. By the end of the WOD I was sucking wind big time so I just did sets of 5 and was able to string them together no problem.  Theme of the week - cardio is my weakness right now.  I am going to start doing some speed training on my rest days (Sunday and 1/ mid-week) to see if that helps.