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:
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.
As I write this, I’m watching Annie T. kill her 12.2 workout with 109 reps!! You can watch it here!
I definitely did not do as well as Annie, but I reached my goal of 60 reps. I knew I would get the 60, it was the fact that I didn’t know how ugly or pretty the movement would be. Turned out, it felt really ugly. My landing position was too wide. I muscled most of them up, and I failed on the first rep. LOL. The jump from 45 to 75 is pretty fast, and I usually don’t do well with snatches unless I warm up. I really have to work on hip mobility. It seems like everything goes back to opening up the hips…wall balls, box jumps, etc. BUT, I had the best time, and it was great to see everybody do their BEST…AGAIN! It’s amazing how much you feed off of people’s support and energy. I had such a great time, and I can’t wait to see what is next.
Onto my eats and what fueled me for the day.
7:30AM(B) – 5 egg white plus 1 egg omelet. Toasted up 1 slice of Ezekiel Bread and 1/2 tblsp of Justin’s Classic Almond Butter. Delish.
10:00AM(S1) – I was starving by this time, and my snack never tasted so good! I had 4oz of roasted sweet potato plus 3oz of ground beef patty.
12:00PM(L) – I quickly scarfed down a salad with 4oz of chicken and some roasted broccoli.
2:00PM(S2) – After I did the 60 snatches, I quickly scarfed down my PWO Whey Protein with 1 tblsp of flaxseed
4:00PM(S3) – Macadamia nuts and 2.5 oz of Tuna.
6:30PM(D) – Salmon plus roasted kabocha and roasted broccoli.
I cooked quite a few sides today, plus some meat sauce for hubby. After we put the kids to bed, I decided to quickly put together Slow Cooker Barbacoa for the week. I saw the recipe on The Kitchn, and Nom Nom Paleo already tried it out, so why not. I had a huge brisket that I didn’t know what to do with, so it was calling our names. Hubby and I will share this wonderful dish for dinner throughout the week. It’s easy to prepare, and will be ready tomorrow morning…I hope. Here’s a pic.
And that is all folks. My body is whipped out and I will be enjoying my rest day tomorrow. Enjoy the sunshine.
Today is our last week in this cycle, and we worked on Snatches. I didn’t do so well today. Form was all off, and I couldn’t match my PR from last week. I wish I had more time to work on the progressions, and be capable of doing this lift in a WOD at 95#. Someday…someday.
Power Snatches: 63#(3)-73#(3)-78#(3)-73#(3)-83#(F)
I went back to 73# again because 78# was just horrible. I wanted to work on form as well and make sure my setup was right. Tim was constantly reminded me that I need to be tight and not let the abs collapse. I thought I could do at least 1 rep of 83#, but that didn’t happen. Ggggrrr!
Our WOD today was fun:
10-9-8-7…1 of the following
Toes To Bar
Pass Thrus
Jumping Lunges
How ironic that I was watching the Toes To Bar Progression Video by Gymnastics WOD coach Carl P before I went to bed last night. Unfortunately, watching that video didn’t help me much. It just reminded me to practice and practice. I usually swing to0 much and can’t control my hips as my legs as it come flying down from the bar. However, the toes to bar wasn’t the hard part. It was the pass thrus. The jumping lunges were fast, but I accidentally put my hands on my thighs as I was doing them, and Tim yelled “NO HANDS”. I redid the reps.
Today was President’s Day and although most of the Five Tribe members didn’t have work(the exception being Fitbomb and I), they all showed up for the crazy class! We went back to working on Snatches today, and I think I PR’ed!
Snatch: 63#(5)-68#(3)-73#(3)-78#(1)-83#(1)
78# felt really good, and I think it was because I took Tim’s advice and just went fast. I didn’t think about the movement as I approached the bar, I just did it. 83# on the other hand was purely a muscle snatch. Maybe it was because Tim wrote “FRAN” on the board right before I attempted it. Nonetheless, I think it was PR. I gotta check it though.
Fran:
21 Thrusters(95#/65#)
21 Pull ups
15 Thrusters
15 Pull ups
9 Thrusters
9 Pull ups
I had a feeling we’d be doing “FRAN” again. I haven’t done Fran since April 2011 and January 2011, and both my times were close to 10 minutes. The last time I got a decent score was when I first started at CFPA back in April 2010(which I have no record of on here, but it’s in my red notebook). I got 7:03 that time, and today I PR’d by 5 seconds. Of course I can say I wish I went faster, because I always say that. But I’ll take it, considering I did 21 Thrusters without dropping the bar. I wish I did the pull ups faster, especially the last 9. I’m dropping from the bar WAAAAY too much. Honestly, after the workout, I wish I was able to do it again. Yes, I’m crazy.
Great job to everyone in the class. Fran ain’t easy!
Ya, it’s been awhile! The last I checked, I haven’t worked on my snatch since last February! WOW! That’s a really long time. Almost a whole year ago! Definitely no progress since then! My goal is to try to get to the 100 club with the snatch, but that just means I need to devote more time to practicing these lifts. Here’s how I did it today.
Snatch: 33#(5)-45#(5)-53#(5)-63#(3)-68#(3)-63#(3)
At first, my goal was to get to 73# for the last set. I probably could of done it, but definitely not with good form. That is why I took some weight off on the last set. Sometimes, my hips would turn over perfectly, and sometimes, my hips wouldn’t turn over and I was muscling the bar up. I know I’m doing it all wrong, and have no control when my feet spread wide, and the landing is all screwed. I need lots and lots of practice!
Today’s WOD contained two of the following that I did not like, wall balls and burpees!
For Time:
21 Kettlebell Swings(24kg/16kg)
21 Burpees
21 Wall Balls(20#/14#)
15 Kettlebell Swings(24kg/16kg)
15 Burpees
15 Wall Balls(20#/14#)
9 Kettlebell Swings(24kg/16kg)
9 Burpees
9 Wall Balls(20#/14#)
The one thing I took away from this was that I was able to do the swings without putting the bell down. Other than that, I could not hit the 10′ target for the wall balls all the time. Some of the reps would hit, the others did not make it to the middle of the target, just the bottom of it. So, I will not count this workout as RX’d.
Result: 9:03
Terminator finished at 6 something, and passed me on my second round. That guy is a BEAST!
Another month at Crossfit Palo Alto, and we start a new strength cycle. Today was Push Jerks, and I think the last time we did Push Jerks was in December. I took a break from blogging in December, and its probably because I was too embarrassed to confess about my eating sins.
Here were my loads:
Push Jerks: 68#(5)-78#(5)-93#(3)-103#(3)-113#(3)
I’m happy with these loads, and honestly, I should of done 93# as my second set, but I decided to take it easy. Once I got to 103# and 113#, it definitely felt heavy, and my wrists were starting to strain. I have to remember to punch the wrist out when I get the bar overhead. Hopefully, I can PR though. I think my PR right now is 118#. We’ll see if I can get 120ish. Don’t tell the hubs!
Our WOD today was the 11.1 Games WOD:
AMRAP of 10:00 minutes
30 Double Unders
15 Power Snatch(75#/55#)
I was able to get through 30 double unders without stopping! I still had like 2 singles in between each double under, but I got through it pretty quick. However, after I got through the double unders, I was gassed!!! So not efficient! I really need to practice more, and get try to get 1 double under then 1 single. I was tired already after the 1st round, and my double unders took the most time. As I was getting tired, I was doing 3 or 4 singles in between each double under. Not good for a 10 minute AMRAP. I still loved the workout though, and can’t wait to do it again without watermelon!
. Delish.
