Before I go into what we did at CFPA today, let’s get into what I’ve been eating. Yesterday were rest day macros, and I started to feel hungry around 3-5pm. I didn’t eat anything because I didn’t really plan to have a snack. I just sucked it up and at this plate for dinner around 6.

After the workout this morning, I wasn’t feeling particularly hungry until 11. I made a big crab salad(12oz) with some spinach and bell peppers. I bought a small salad to go with my crab meat, and had a side of roasted potatoes.

It was a lot of food, and I haven’t finished it yet. Saving the rest of the crab salad for later.

In other news, it’s slowly ticking down to 5pm on the west coast, waiting for the CrossFit Open WOD to be announced. Of course, CrossFit headquarters has been using social media to get everyone excited. They even had a picture of a rower, barbell, and box to hint at the WOD. Sounds like Christine to me, but I doubt it. How are you going to weight everyone, get their BW, and make sure their deadlifts are their BW. OR, maybe they skip the BW part, and just go with set numbers. Who knows…we’ll see!

Onto today’s workout…

Strength:

Front Squats(E3M) 83#(5)-103#(5)-113#(5)-123#(5)-133#(5)

WOD:

1) 400 M Run – 1:35

2) 5 RFT: 10/10 DB Hang Snatch(45#/30#), 20 Air Squats – 8:58 RX’d

3) 400 M Run – 2:19

Extras:

Deadlifts(5×8): 115#-165#-185#-185#-165#

3×10 Superset of Barbell Bent Row(65#) & Push Ups

Ya, that workout was brutal. The snatches were a bit awkward for me because I didn’t want to damage my neck any further. I could tell my shoulders weren’t opening up as much as they should of when I snatched the db back. The last run was just brutal.

Once I got to work to do deadlifts, I was exhausted. The deadlifts did not help my neck at all. I lowered the weight on the last set to be on the safe side, and it helped. I’m glad I got through the session.

My neck is doing better, just still very tight in the morning. I gotta remember to stretch and massage it as much as I can. I need to be in tip top shape for Saturday.

Overhead Squat: 73#(3)-83#(3)-93#(3)-105#(1)-110#(1)

I put on the 1 pound plates once I got to the single sets. I’ve already done 103, so why do it again, especially if I’m going for the max lift. 110 felt a bit heavy to get overhead, but I was able to squat it. I wanted to try again with 113, but I knew there was a WOD waiting for me.

Air Force WOD

20 Thrusters(95#/65#)

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Top of every minute do 4 burpees

Result: 11:53 RX’d

Last time we did this was in December! The thrusters went well, and I got through 19 of them in the first minute. The sumo deadlifts were another problem. I can’t seem to string them together. The movement just feels awkward to me now. Push Jerks felt like it took forever too. My overhead squats were not pretty. I was trying to stay on my heels, but my core was giving out, and my shoulders were tired, especially my left shoulder. The bar was wobbly and even though I was going slow, it just hurt! I went through the front squats in two minutes. I PR’d so I am happy, but I know I could do better!

Let’s hope Friday is a good one! I am beat!

I’m sort of disappointed that I couldn’t go heavier with the WOD today. It’s one of those barbell complexes that I love!! The RX’d weight was 95# but I stuck to 68#. I was mainly afraid of the push jerks and not being able to get full extension with the push. With all the lifting I’ve been doing, I’d hope to be able to do 85 or at least 78#.

For time:

21 Push Jerks(135/95#)

500m Row

21 Power Cleans

400m Run

21 Front Squats

Result: 9:00 at 68#

The power cleans were the ones that tripped me up. After rowing, my legs were tired and I rested too long before starting the power cleans. When resting too long, I just keep grasping for air and I can’t control my breathing. Nonetheless I love this workout and it was a great way to end the week.

Our strength workout today was pull ups and kipping pull ups. I used the band for the strict pull ups and did a couple kipping pull up sets. I didn’t try to get a max or anything.

Our WOD:

AMRAP 10 Minutes:

10 Front Squats(135#/95#)

Max Push Ups

Result: 55 push ups, used 85#

I really wanted to try the 95# because I repped them on Wednesday. But I asked Tim how heavy I should go, and he was curious what was bothering me with the elbow. We decided to sub the push ups by using a dumbbell instead. That helped me engage my lats more. I should of subbed the front squats too, but didn’t realize it would affect me much. Of course, I wasn’t rushing to do push ups in this workout and should of pushed harder. I got through 6 rounds of front squats unbroken. The highest round for push ups was the first round…20. Then it dropped to 11, and then dropped to…? I forgot. I just know it dropped drastically. LOL. Can’t wait to tackle this one again full force!! Ugh, I hate injuries!

I went into work and quickly did some deadlifts. I stayed light at 95, 105, 115, 125. I did at least 5 reps on each set and just practiced form.

Day 8 Push Up Challenge done. And no, I did not count the push ups that I did in the workout as part of this challenge.

Kettlebell Clean & Press: 5(8#)-5(12kg)-5(12kg)-5(12kg)

Our WOD was suppose to be a quick one. I went super light on the hang snatches because my elbow was still feeling weird. It’s a dull pain that flares up sometimes. These movements didn’t help it, especially the chest to bar pull ups. I was able to get through them, one rep at a time. LOL.

3 Rounds For Time:

10 Hang Snatches(135#/95#)

15 Chest To Bar Pull Ups

20 Box Jumps(24″)

Result: 12:29, used 53#

I got to the work gym and worked on front squats.

Front Squat -

Warmup Sets: 45#-65#-85#-95#

Working Sets: 100#(8)-95#(10)-85#(14)

The warmup sets were all reps of 5 or more. I’m hoping these front squats will help me be able to power clean and thrust more. Good workout day!

Day 6 of 100 Day Push Up Challenge done!

Front Squats: 73#(5)-93#(3)-113#(3)-133#(3)-143#(1)-150#(F)-150#(F)

I failed at 150#. First, I think I made too big of a jump from 143# to 150#. I thought the 143# felt good even though it wasn’t perfect form. For the 150#, before I got to the bar and put it in the rack position, I took my deep breath and got tight. I lifted the bar onto my shoulders, lifting my elbows, and positioned my feet. Right then and there, I let go of my breath. NOT GOOD. Of course, everything just let loose, and I had to get tight again before going down into the squat. I think that was my first point of failure. I just need to focus and go. With the second try, I think I just flopped down into the squat to fast. My back rounded and of course the elbows were down, and I couldn’t get it back up. 150..I will get you next time.

Our WOD today was a benchmark WOD.

Jackie

1000m Row

50 Thursters(45#/35#)

30 Pull Ups

Result: 9:59 RX’d

We did Jackie in March, and I got the same time! I’ve done Jackie at 9:11 back in when I started at CFPA. It’s recorded in my book. I remember I did the first set of thrusters at 25. Today, I did 17 or 18, and then took lots and lots of breaks.

When I got to work I wanted to work on some deadlifts. I didn’t go to heavy because my elbow is still bothering me, and I could feel it flare up. Anyways, I warmed up to 165# and then worked my way down.

Deadlifts: 165#(10)-145#(8)-135#(8)

Time to ice, roll out, and take some ibuprofen. Hope everyone got a good workout in.

Front Squat -
Warmup Sets: 33-63-73
Work Sets: 93#(3)-113#(3)-123#(3)-133#(1)-145#(1)-148#(1)

The last rep wasn’t pretty, and I had to fight for it, but I think I could of gone higher too. I was just tired and we were running out of time.

It’s weird how I seem to be able to sense a specific workout as I drive to CFPA. My core was sore just from 40 GHD situps that I did Monday at work. It didn’t start feeling sore until Tuesday afternoon. As I was driving to CFPA, I was thinking to myself that it would be funny if the workout would have ab-mat situps. We haven’t done them in awhile, and because I did the GHDs on my own on Monday, it would be karma that I would have to do something related to the core the next time I got to the gym. And what did Tim write on the board…Annie.

Annie:

50 Double Unders

50 Ab-mat Situps

40 Double Unders

40 Ab-mat Situps

30 Double Unders

30 Ab-mat Situps

20 Double Unders

20 Ab-mat Situps

10 Double Unders

10 Ab-mat Situps

Result: 9:44 RX’d

The last time we did double unders, I stumbled…stumbled A LOT. Somehow, I was able to get close to 30 double unders during the first round. And yes, I’m still doing double/single/double/single. I went as fast as I could with the ab-mat situps without breaking. Those definitely slowed down as I was doing the 30 and 20 reps. But I was still able to string together my double unders when I got to the 40 and 30 set. I stumbled a bit with the 20 rep set. I decided to take my time, reset, and focus! When I finished the last set of double unders, someone finished in the class and Tim yelled 9:20 something. I wanted to get under 10, so I did the 10 ab-mats as fast as possible. So happy with my time! The last time we did Annie, I got 12:09!

I got to work and greased the groove with some Shoulder Presses. We aren’t doing them on Friday, so I wanted to still practice. I also did 3 sets of 5 BW pullups.

Good workout day.

(06/06/2012)

Bear Complex – Finished at 73#

I love the bear complex workout, and I should of fought harder for the 83# weight. I finished the 83# at 6 reps. I had one more to go and couldn’t get it. The hardest part was the back squat to push press, then cleaning again. It’s that moment when I’m telling myself I could get one more, but my body is telling me NOOO! LOL. I tried again at 83# but could only get 4 reps. I decided to rest and finish the last last 3 reps even though I know it wouldn’t count.

(06/08/2012)

Press – 53#(3)-63#(3)-73#(3)-78#(3)-80#(1)-83#(1)

3 Rounds for Time:

400m Run

15 Box Jumps 24″

15 Pull Ups

Result: I forgot!!

I knew I had to go fast with the WOD. I didn’t do it RX’d because the box jumps were 24″. I felt sluggish and tired. Probably because of all the crap I was eating this past week.

(06/11/2012)

Snatches: 63#(5)-73#(3)-73#(3)-75#(3)

5 Rounds For Time:

5R/5L Kettlebell Snatches(24kg/16kg)

10 Goblet Squats

10 Burpees

Results: 8:53 RX’d

Bench Press: 80#(8)-75#(12)-70#(14), 40 GHD Situps

I was not feeling the snatches today. I’m going to stick at 73# until I know I can snatch with good form CONSISTENTLY. The WOD was fun. I love KB workouts, so this was right up my ally. I still need to use the hips more. I got to work and did a set of bench presses. I went lighter this week with slightly higher reps because I haven’t done bench in a couple of weeks. I did 40 GHD situps, 20 before the bench and 20 after. I wonder if I’ll feel anything tomorrow.

I hope everyone is still working out and eating healthy. I definitely haven’t been eating well, but I’m back at it now, and ready to stop abusing my body. It’s been through hell this past week and a half, and I can’t totally feel it and see it. I took pics yesterday and they were not pretty. It’s okay though, I’m not going to dwell on it. I made a conscious decision to eat whatever I want whenever I wanted, so I’m not going to feel guilty about it. Another journey begins to get stronger and leaner!!

Front Squat: 63#(5)-83#(5)-93#(5)-103#(5)-113#(3)-123#(3)-128#(3)

WOD:

5 Rounds or 15 Minute AMRAP

25 Push Press(75#/55#)

50 Double Unders

Result: 4 Rounds + 22 Reps

NOTE TO SELF: WORK ON DOUBLE UNDERS!

Here was our WOD:

5 Rounds of AMRAP in 20 Minutes

15 Deadlifts(135#/65#)

12 Hang Power Cleans(135#/95#)

9 Front Squats(135#/95#)

6 Push Jerks(135#/95#)

Result: 14:24?

The point of the workout is to finish 5 rounds or stop at 20 minutes. This WOD was badass! Why? Because I love pushing weight around. Too bad I didn’t push enough weight. I slowly warmed up trying to figure out if we’ve done this workout before. I thought I did 75# last time, but I wasn’t able to find it in my book. But, I do have it recorded on here. It was January of 2012. And I did use 75# that time. I should of gone for HEAVIER! Tim told me that too…after I finished the workout. I went unbroken on the deadlifts, front squats, and push jerks. The cleans were difficult, like always, but I probably could of pushed at least 80, if not 85. Oh well, there is always next time.

But hey…at least I PR’d! That’s always good.