06/18/2012 – Monday’s WOD

My elbow flared up again after doing deadlifts on Friday. I took it easy today, so no big PR on snatch. I doubt I’ll ever get a PR unless I really work on this movement consistently. And I could quite possibly be okay with that. Just doing 63# for a couple of sets got me sweating.

Snatch: 53#(5)-63#(5)-63#(5)-68#(3)

WOD:

3 Rounds For Time:

400m Run

10 DB Bear Crawls(40/30#)

10 DB Hang Clean

10 Knees To Elbow

10 DB Bear Crawls

Result:10:06, used 25#

I could of used the 30# weight, but decided that it would not be a good idea if I wanted to lift heavy on Wednesday. Everything felt fast except for the knees to elbow. I still can’t string them together. Good WOD to get the gunk out.

Once I got to work, I still did my bench session. Here was my workout:

Buy In: 20 GHD Situps
Bench Press: 85#(10)-80#(12)-75#(10)
Gravatron Dips: 3×10
Cash Out: 20 GHD Situps

I was shooting for 14-16 reps on the last set of bench press, but failed. My setup for the last set wasn’t done right, and I didn’t rest enough between the 2nd and 3rd rep. It felt good, even though my elbow was still bothering me. Time to ice and roll out tonight.

03/07/2012 – Zercher Squats and MORE SNATCHES!

Since it’s a new strength cycle week, we were introduced with Zercher Squats today. This is going to be fun, because I haven’t done these since September, and that was when I came back to the gym after having Lil’ AMRAP. Here were my loads:

Zercher Squats: 65#(5)-85#(5)-105#(3)-115#(3)-125#(3)

I definitely felt like I had more in the tank and could of gone to 135 for 3 reps, but we stopped there. I got a few weeks to get my PR up.

Our WOD contained more snatches…my hands are never going to heal at this point. LOL.

12 Minute AMRAP:

12 Power Snatches(95#/65#)

10 Knees to Elbow

8 Calorie Row

The snatches still wasn’t good form. I need to practice more hip action. Gotta focus on more mobility and opening it up. Nonetheless, it was a great WOD, and it was nice to share it with everyone in the 5AM class.

Result: 3 Rounds + 17 reps RX’d

And She’s Baaaack…

Yes, I’m back at CrossFit Palo Alto! I finally talked to hubby about scheduling my 5AM workout into our sleep deprived lives, and this morning, everything went according to plan. I guess Lil’ AMRAP realized how important workouts affect Mommy’s mood. It was great to see everyone again, ad it definitely felt like home! One missing member was Fitbomb. He usually doesn’t miss class, but I guess he’s been injured while I was away.

Alrighty, this week starts a new strength cycle, and we all got greeted with power cleans. I think the last time I did power cleans was in April, so I have some work to do. At first, I didn’t even think I could clean 93#. Here were my loads.

Power Cleans: 63#(5)-73#(5)-78#(5)-83#(3)-93#(3)

I was getting pretty tired after the 3rd set. Maybe I didn’t rest long enough, but all I kept thinking about was making sure that I was able to still clean 93#s. When I got to my last set, I failed on my last rep. My arms and legs were just tired. Tim said I should be taking it easy, and I think I agree, but it’s hard not to push yourself. I had so much energy, even though I was getting tired from the reps. I stepped back, and tried again for my last rep. I got it, but it wasn’t pretty. We’ll see if I can still maintain my max of 113#(I think that’s what it was).

Now for our metcon:

5 RFT

9 Push Press(95#/65#)

11 Knees To Elbows

This was definitely a good one! It wasn’t too complicated for my first day back, and I like push presses. I debated on whether or not to do the prescribed weight. I tried a few, and was able to lift it up fine. I knew if I got tired, I would have to clean the bar every time I dropped it, and that hurt me in the end. I also practiced some KTEs, and I got good range of motion. Unfortunately that did not last. LOL. I flew through my first round of push presses, and did ok with KTEs, only dropping once. But then I was TIRED! The push presses started feeling heavier and heavier, and at one point I was doing 2 KTEs at a time…losing some range of motion. I knew the WOD sounded too easy. Note to self: work on getting the KIP for KTEs.

Result: 9:59…barely made it under 10!

05/25/2011 – Deadlift Wednesdays

Looks like we’ll be working on our Deadlifts for the next three weeks. I was reminded by Tim as I was lifting, that I shouldn’t try to be breaking any PRs during the next few weeks. Boo, but he’s right. My tummy is getting HUGE, and I don’t recover as fast as I used to. So yes, I should be taking it easy. I think I’ll be doing more sets of 5s and 3s, when people are doing 1 rep maxes. That way, I can still keep my strength up without breaking PRs.

Deadlift: 103#(5)-153#(5)-183#(3)-193#(3)-203#(3)

The last time we did Deadlifts was in February, and for a 3 rep max I got 223#. I knew this at the time, but didn’t really want to break any records because 203# felt plenty heavy. LOL – Tim said it just looks like my belly is going up and down and not my chest. Great!

Onto the WOD:

For Time:

400m Run

30 Knee To Elbows

400m Run

30 Push Press(05#/63#)

Result: 9:13 Rx’d sort of

Nice and quick WOD, but my Knee to Elbows are more like Knee to Belly. I can’t seem to get up to my elbows anymore. Another thing to work on after pregnancy, especially putting the kip in. I’ll take fitbomb’s advice and also work on grip strength. For the push presses, I was able to knock out 10, but then quickly slowed down by doing 5′s each time. BLEH. 65# should be easy for me, and it was, it’s just my form was not perfect every single time. Gotta keep the core tight and drive that bar up. I was on my toes a lot too. Anyways, I love these quick WODs and it’s definitely something I can’t wait to do again.

05/16/2011 – The Filthy Fifty

This week at Crossfit Palo Alto, we are doing the normal longer WODs that you normally see on the Crossfit main site. Today, Tim chose Filthy Fifty. Ugh, this is punishment for just eating cookies for dinner last night. Yes, that was my fuel. I knew when I was cheating that this was going to hurt me during the workout, yet I still did it. SIGH! Lesson learned, fo sho’.

Anyways, if you don’t know what Filthy Fifty is, take a look:

I’ve done this WOD a few times with different variations. At Crossfit SV, I scaled a lot of the moves, like the Double Unders and wall balls. I believe I’ve finished it between 24 and 26 minutes. I’ve also done a birthday WOD for BFF, scaling the reps by 30. But now that I look back at that post, did I really do it RX’d? I doubt it, because I don’t think I’ve ever gotten over the 10 ft. line for wall balls.

Today, I decided to stick with the 50 reps and do basically as much as I could. I asked Tim if we could start anywhere, and of course he said “NO”. If I had my choice, I’d start with the wall balls, because they are my nemesis. LOL. I knew this was going to take me FOREVER, but I just wanted to get through it and get it done.

I took my time with box jumps, not trying to go too fast. I was the last one to finish. The next few exercises – jumping pull ups, kettle bell swings, and lunges were just easy. I just had to get through all 50 of them. Then I started to slow down with the Knees to elbows, only doing 5 at a time. Ugh!! I was able to go pretty fast with the push presses, and those were the easiest for me. In the middle of the push presses, I was asking Tim what I could sub for Supermans. Watermelon would not forgive me(or my hubby) if I did supermans. Tim said it should be KB swings, but that would be too much KB swings, so he said to skip it. Secretly, I was glad he did, but again disappointed that I couldn’t do the whole WOD. Onto wall balls, which took forever too. It probably took me over 5 minutes. I don’t know why, but the first 25, I wouldn’t catch the ball in a squat. I would first catch it, and then squat. Then I started to catch the ball in a squat and it went much fast, but still not fast enough because I WAS FREAKIN’ TIRED! I decided to do the knee push ups for burpees. By that time, Kyle and I were the only ones left. I started doing DUs, and then Kyle straight whipped out his 50 DUs super quick! There was no way I was going to catch up. But I sucked it up, ended last and finished my freakin’ DUs.

Result: 32:57(or something like that)

This is probably the longest WOD I’ve ever done at CFPA. It was definitely a good one, and I can’t wait to tackle this one again without baby in tow! I honestly can’t wait to get my conditioning and strength back on track.

05/09/2011 – Push Jerks

It’s our last week in this strength cycle, and today was a Push Jerk day. Here are my loads:

Push Jerks: 73#(3)-93#(3)-103#(1)-113#(1)-118#(2)

I did 118 twice because I was a little bit wobble pushing the bar up. Tim gave me some advice, and I tried again. Still didn’t feel super solid, but better than the first. I’m not sure if this was a PR or not. Time ran out so I didn’t put on more weight.

And then our WOD came:

5 Rounds For Time:

5 Deadlifts(275#/185#)

10 Knees to Elbows

15 Box Jumps

I used 175# for the deadlifts, and I thought that was light as I tried to jam through the first round. I was even the first one on the bar for Knees to Elbows. I jumped up and down for the first 15 box jumps, and boy was that a mistake!!!! I was gassed, and all of a sudden, the deadlifts were not as easy anymore. I had to drop, take a breathe, and pretty much reset every single time I did the deadlift. Knees to elbows weren’t legit either, because my belly was in the way. But that’s just an excuse for me. I’m sure Tanya Wagner, 2009 Crossfit Champion, was still able to do legit forms of knees to elbows while 7.5 months pregnant. For the box jumps, I jumped up and stepped down for rounds 2, 3, and 4. Since almost everyone had finished the WOD by the time I was done with my last set of Knees to Elbows, I had to hurry. I ended up jumping up and down for the last 15 box jumps. AAhhh, maybe it was the pizza and ranch I had last night. Definitely a WOD that I want to do better at after baby.

Result: 12:18, Not Rx’d