Freddy's dead.

WOD

“Freddy’s Revenge”
5 Rounds:
5 Jerks (185/135)
10 Burpees

RESULTS

95# first two rounds, 85# last three rounds

ring dip intervals: red band, 10 max/5min

ANALYSIS

Love interval work. I really want to get a couple independent ring dips this summer ... plus I love having strong arms for tank top season :) Freddy certainly got revenge on me today. I thought I could make it through at 95# but starting the third round, I got one up and one the second I just couldn't. Scaled and it felt much better - I could easily break it up to 3/2.  The irony is that if the movement was to clean and jerk 5x, I could have done 95#.  Funny, more work, but I think I get a little rest in between the clean and jerk... great workout.  bruised collar bones!

Crossfit Games Open WOD 2

WOD

volume training, 10mins: ring dips

15 minutes AMRAP:
9 Deadlift (155/100)
12 Pushups
15 Box Jump

RESULTS

volume training: max 10, min 4

RX'd 6 rounds + 9DL + 8PU

ANALYSIS
love volume training. love it. it helps. 

this WOD was super fun and I love doing anything rx'd (yeah, I said it).  Christy got 13 rounds for the Open... holy.  I can't even imagine.  I felt like I was busting my ass on this... muwahahahaha.  She clearly kicked my ass on the box jumps.. and the push-ups... but I MUST have smoked her on the DLs ;)

Today was a great day for a workout.

WOD
Max Box Jump
THEN
5 Rounds:
6 Push Jerks (135/95)
6 Ring Dips
6 Box Jumps (75%)

RESULTS

31" box jump

65#, red band, 24"box+25lb weight

5:37 or 5:17 can't remember :)

ANALYSIS

Box jumps were fun, although I am still a little gun shy on the actual jump. My cycling is getting really good, which makes me happy :)  I probably could have gone heavier on the push jerk but wanted to be speedy and finish around 5min mark, which I did.  Ring dips were comfortable on the red band. In fact, I tried to do a dip sans band - yeah, not quite ready for that... but with some practice I will get there. It wasn't a complete failure to push up; I was just about 1/2way.

Post WOD Billie, Layne and I did 100 butterfly sit-ups for time (3:35) and practiced pull-ups.  We are trying a new thing to build capacity (us three ladies!) - after every WOD we cycle pull-ups adding one PU to the cycle each day.  So we started the cycle at 2 today, which we all did comfortably.  Wednesday we will attempt to do three, Thursday four and so forth.  If you fail at a number, stay at that number until you get it.  The goal is to get to 10 cycled pull-ups by mid-April.  I felt so comfortable and strong with the pull-up today, and even threw out a strict pull-up. I find I have a lot more power without the band - I think I get a larger range of motion in my hips/with my kip.

Elizabeth welcomes me into the weekend ...

WOD
Clean
3-3-3-3-3

“Elizabeth”
21-15-9:
Clean (135/95)
Ring Dips

RESULTS
Clean 95#

8:35 (55#, BB)

ANALYSIS
Totally jacking up my clean today.  I was doing a hybrid clean and snatch - pulling with my arms way too early and bouncing the weight in the wrong pocket. Frustrating.  But I don't look at 3x and 5x as max efforts - more like lots of lift practice at a comfortable weight.  

Also still scaling... only second WOD back.  The clean weight was fine; the ring dips got hard towards the end. I have definitely lost some muscle power :(  For the next month I should be back to my 4x/week schedule and I look forward to seeing old numbers by end of March.  I commented tonight, wouldn't it be wonderful if we could work real hard, take a long break, and then come back at the same level?!  Trying not to let it get me down... I am still doing hard work after all :)

Goal for March - get to the point where I can complete a bandless pull-up WOD (inspired by Ms. Edmonds!)

Power Clean or Bust!

Great to WOD with Betsy again!  And great to be back - first WOD in week+ !!  My arms gave out right around the fourth round ;)

WOD
Power Clean
1-1-1-1-1-1-1
6 Rounds of 3 Minute AMRAP:
3 Power Cleans
4 Strict Pullups
5 Strict Ring Dips
Rest 1 minute

RESULTS

PC: 110, 115 (f)

15 rounds + 3PC+4PU (blue band first 3 rounds, green band remaining rounds; box dips)

ANALYSIS

I loathe strict pull-ups. They are SO hard and make me feel SO weak - bc I have to use the green band almost always.  SUCK.  I want to migrate to blue band as soon as possible.  Oddly I found box dips more difficult than ring dips - I guess bc I didn't have the band to help.  I tried to not engage my toes as much as possible. This was fun. 6mins is just enough time to work hard and one min is just enough time to give your arms a shake but still feel motivated to start again.

Oh, there you are, Albus..."

New Years goal #1: stay consistent with my tracking of xfit WODs.  I need them to prove to myself that I am indeed improving and its nice to write it down (to celebrate a success, or be honest about a not-so-hot day).  Just be aware that some of the analysis', as I attempt to do this on a daily basis, might be quite short and movements un-linked.  
So, starting with today:
WOD
3 sets of max strict Ring Dips

12min AMRAP:
5 Power Cleans (155/115)
10 Wall Balls

RESULTS

red band: 14, 10, 8

Cleans @ 85# / 8lb ball to top line: 7 rounds +1 clean

ANALYSIS

I wasn't feeling it today. I was sore from Randy yesterday in my biceps - which apparently means I was powering up the weight instead of actually snatching it (this is not surprising - the more exhausted I get during a wod the more "loose" my form).  I also think being back in the office has left me a bit tired and my hips tight!  In any case, my clean wasn't jiving as much as I would have liked but I am happy with this amount of reps.  ALL my wall balls were unbroken sets of 10, of which I am really proud.  Wall ball is not my forte and I was winded after the first set.  Actually, a theme I am sensing here is that is often my cardio that fails first, not my muscles.  Girl gotta hit the road for some speed training to help with that.

Paleo eating is going well. I am really enjoying cooking - and loving using almond flour (now that I found affordable almond flour!).  AND proof is in the pudding... the past few times I have allowed myself a serious cheat (beyond a glass of wine or slices of cheese) my body gets nasty sick.  I think it's trying to send me a message ;)  NO MORE CRAP IN THE BODY!  And I am enjoying following that for now.

Ah, the power of the power snatch!

So yesterday I was bit a nervous for the WOD. It's the first lifting WOD since I injured myself last week - and the same movement. The power snatch, and then the power clean.  Andrew was quite helpful. He watched my lifts with an eagle eye and told me to take my time, start light but don't be afraid to build up. I also kept creeping my hands in - because I was nervous and felt more stable with the weight above my head that way - and had trouble squatting lower while keeping my feet in (my body naturally spreads my feet wide wide wide, think sumo wrestler, when trying to get under the bar but this is not stable).  All in all, I feel good about the work I did. My weight wasn't even close to PR but I think my technique is better for it!


WOD
power snatch
1-1-1-1-1-1


10min AMRAP
10 power clean @ 100% power snatch weight
10 ring dips


RESULTS
PS 35-45-55-65-75-85 
5 rounds + 7 power cleans (blue band)


ANALYSIS
The snatch is always an interesting lift. It involves popping that weight above your head, from the ground, with minimal arm work - its all in the hips!  I freaky to think about the weight you are flying above your head, but easier to drop than an overhead squat ... yeah, I am scared with those ;)  85lbs was ok to get up for the snatch so I know I could have PR'd and gone at least to 100 but again I was focusing on form and control (the control part isn't always the best for maximum performance in xfit).  I decided to lower back down to 80lbs for the cleans because well, yeah I was still concerned about last week's incident. The cleans were easy and fast which was good. I needed that little confidence boost.  The ring dips were good with blue band - my triceps were exhausting by the fourth round...  everyone else exhausted by the second or third which tells me I am almost ready to downgrade. We need red bands.


I also really enjoyed the way Andrew taught the snatch yesterday. Asking questions and explaining why we move the way we do... I feel like I understand the mechanics of the movement much better now - now if only I could get my body to move exactly how it should!   Looking forward to working out with Christy Friday morning. Its been a while since she's coached me :)