Dirty Diane-ah!

WOD
Overhead Squat
3-3-3-3-3
THEN...
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Pushups

RESULTS

95# OHS

135# DL, 15#dumb bell strict press

4:46

ANALYSIS

OHS is always a challenge but Andrew had some excellent tips as far as butt and bar position goes. I was really focusing... so much that towards the last lifts my knees started caving in!  Thats unusual for me in a squat but I felt it immediately and self corrected. 95# was heavy but not struggling. Could have gone heavier but didn't have much time and didn't want to kill myself before the WOD for a three rep max.

I REALLLYYYY want to be able to do handstand push-ups. We didn't have much time to practice handstands, ie. I didn't practice at all. And the sub was strict push press instead of box push-ups which made me happy. The box pu's never feel like the right sub to me ... I wish I had done 20 or 25# dumbbells. I cranked through the 15# pretty easily.  The DL weight was challenging after the first set of 21 but I just wonder if I 10 or 20#s more would really have made a difference.  Eh, either way, it went fast and I am delightfully not sore in my lower back today!  That's a milestone :)

Bang bang, he shot me down.

WOD
Press
5-5-5-5-5
THEN...
??minute AMRAP:
4 Deadlifts (275/185)
6 Sit ups
8 Pistols

RESULTS
75# Press

165# DL, pistol with red band 8 rounds + 4DL + 6SU (I think it was an 8 min AMRAP? unclear.)

ANALYSIS

I was quite happy with my press.  75# x5 is a strong improvement for me AND I think I could have gotten 80# up but we ran out of time.  On the last 75# lift, I was comfortable and then just struggled a wee bit on the fifth rep. Nice job Miller!

I wish we had more time to set-up for the WOD. I haven't done pistols since we were working out with Christy at Liz's condo gym!!  So really, I haven't ever officially tried them. We were moving so fast to set up for the WOD I didn't get a chance to play with them a bit before starting.  That being said, using the band was fine and probably helped me better understand how to move OUT of the pistol - which is the hardest part for me. I have the strength, just lose my balance towards the end.  After the WOD, I tried a few just balancing against the wall - and thats what I should have done for the WOD. It was more challenging but more like an actual pistol and I didn't have trouble getting up (and that's post-workout!).  Then I tried a few with no assistance.  Squatting on the left leg was not pretty :)  The right leg, I got up once!!  I think it really helps to lean forward - trying to keep my chest up and get up balanced is not possible for me right now.  Sooo, yeah! That's exciting and I liked this WOD. Moved fast.

So we kick, push, kick, push, coasssst - and that's the way we roll ...

WOD
Press
1-1-1-1-1-1-1
Then ...
5 Rounds:
1 Press 90% of 1 RM
2 Strict Pull Up
1 Press 90% of 1 RM
4 Strict Pull Ups

RESULTS

80# press, tried 85# twice and almost made it... but no dice!

7:40  65#press and blue band strict pull-ups (first round red band) 

ANALYSIS

The press was good. I was excited to get 80# up with no problem really... definitely stalled at 85#.  I have gotten 85# up once before but think it was a lifting fluke. It hasn't happened since! :) I continue to be frustrated with using the blue band for strict pull-ups.  I really wanted to use the red band the whole way through but I couldn't get up after the first round.  I registered for my Crossfit Cert 1 in Chicago today (May 7-8) and am determined to be band free by then (at least with kipping!!). Those strict pull-ups are so damn challenging and I am SORE today (in all the appropriate "butterfly" areas).  The 65# press felt really light... 

Sad to miss today's deadlift and back squat WOD :( BUT happy that I have more downtime during the day then I thought this week (Board meeting, blah!) so I can get a workout in Friday and Saturday afternoons.  I am in good spirits :)

Watch out for that first step ... It's a doozy!

WOD
Strict Press
3-3-3-3-3

10-20-30-20-10:
Weighted Lunges (95/65)
Box Jumps (24″/20″)

RESULTS
Press 65#

9:25 (45#lunges, small box plus 45# weight)

ANALYSIS

First WOD back at full capacity in two weeks - I don't count last Saturday since I was basically hallucinating the entire time ;)  And I guess this wasn't full capacity weight-wise but definitely lung-wise.  I am glad I scaled it so much because I am sore (in the core of the butt!!) today but not immobile.  I am also feeling really weak in regards to weight lifting.  I recognize its been about a month with only sporadic lifts but still a disappointment. I am looking forward to getting back on my weekly schedule.

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 :)