It’s the last week of our cycle and today was Power Cleans. I wasn’t mentally prepared for getting a PR because I missed last weeks cycle. I tried but failed.
Power Cleans: 63#(5)-83#(3)-93#(3)-103#(3)-113#(1)-120#(F)
Tim noticed that as I pulled the bar up, the bar was flying away from me. Steve said that same thing when I went to Catalyst on Saturday while practicing Snatches. Something to work on, especially if I want to go heavier. Everything felt good, I just wasn’t ready for 120#. 118 was my PR, so I didn’t want to do that again. Next time! Till then, I just gotta practice form with lighter weight.
For our WOD, we did HELL-EN!
For some reason I thought my PR before was right under 10, but I was wrong. The last time we did Helen(in May, I matched my PR of 10:24. I did pretty good the first two rounds, not getting of the pull up bar and going straight through with the kettlebells. The last round was touch. The run felt slow and mentally, I knew I had to get through the kettlebells. I’ve done more than 30 in a row before(multiple rounds), and this was JUST 21, so I had to get through it without putting the bell down. Success! Next was getting through the last 12 pull ups. I dropped 3 times. Argh! But I made it. 9:58. Forearms, hamstrings, quads were burning, but I did it! YAHOOOO!
Helen is totally mental. I have to fight through the pain, make sure grip is good for the pull ups, and just FINISH! Next time, unbroken is the goal!
I got to work and finished off my workout day with bench presses. 3×12 @ 73#
Great way to start a Monday.
Today was Handstand Push Up day. We also got to practice with the rope. I actually just practiced moving up and down the rope and then tried to climb the rope. I was able to get up, but using my upper body only. Ya, not the most efficient, but I think I have to get over the height thing first.
My HSPU suck. I could not get 1 for the life of me. After a couple tries, I realized I was hollowing my back enough. That made all the difference, and I was able to get a few.
AMRAP 6:00 of the following
10 Left Side/10 Right Side Dumbbell Push Press(45#/30#)
AMRAP 6:00 of the following
1 Pull Up
2 Pull Ups
3 Pull Ups
and so on!
I decided to do the row and dumbbell press first because I was going RX and I knew it would be the hardest. I was right. I only got 2 rounds plus 16 reps. For the burpees and pull ups, I had to just keep moving, and not break up the pull ups. I did all the pull ups unbroken, but the burpees felt so slow. The first 4 or 5 rounds were good. Once I got to 6 and 7 rounds, it just took FOR-EVA! I got to the 9th round of burpees and 2 pull ups.
Total Reps: 139 RX’d
Back to CFPA today. I had a feeling we weren’t going to do Overhead Squats. I was a bit worried what it might be since I haven’t WOD’ed since last Wednesday.
I decided to do it in the following order:
Pull Ups – 2:58
Ab-mat Sit Ups – 1:30
Push Ups – 1:18
Row – 2:04
Air Squats – :58
Run – 1:37
Result: 9:05 RX’d
The last time I did Time Trials, I was pregnant.
And then the time before that (Nov 2010), I wasn’t pregnant.
My run suffered this time by 10 seconds compared to Nov 2010. Pull ups and push up times went down(thank you 100 Day Push Up Challenge). The row stayed the same. But ack! My quads were on fire after the air squats. Good times! Feels great to be back.
Update: Forgot to add that I did Front Squats once I got to work. RPT Rep Scheme.
Front Squats: 115(6)-105(9)-95(12)
No power cleans today, just a longer AMRAP. I used 85# for the WOD and surpringly my shoulder was a-okay! I should of tried to go unbroken with the pull ups most of the rounds, but I didn’t want to risk over extending it. I have to play it safe, otherwise I’ll hurt other parts of my body and be out for good.
15 Minute AMRAP
10 Pull ups
10 Push Press(135/95)
Result: 6 rounds plus 4 reps w/ 85#
I got to my work gym and did 5 rounds of 10 barbell hip thrusters(95#) and 15 GHD situps.
Pretty scary how I can predetermine what Tim is planning for our workout. Walking into the gym, I was wondering to myself what our Wednesday skill work would be for the next 3 weeks. I guessed Overhead Squats knowing that we haven’t done these since who knows when and my range of motion with my shoulder was still not 100%. And what does Tim announce…OHS of course!
The problem that I am having is that when I do sox press with a PVC pipe, my right shoulder just feels tight. How am I suppose to hold a heavy bar up over my head when I can’t even hold a PVC pipe and get through 10 sox press. Tim told me to go light.
Overhead Squats: 63#(5)-73#(5)-73#(5)-83#(5)-93#(3)
As the bar got onto my shoulder, everything felt light, even the 93#. Push pressing the bar up wasn’t the problem either. Doing the squat wasn’t even the problem. Getting the bar back onto my shoulder after doing the squat…THAT WAS THE PROBLEM. I ended up letting the 93# bar fall to the ground instead of letting the bar fall back onto my shoulder. I think it’s sort of mental on my part, bent just the bend in the arms makes my shoulder feel a little tight.
Here was our WOD:
21 Push Ups
21 Box Jumps(20″)
15 Push Ups
15 Box Jumps(20″)
9 Push Ups
9 Box Jumps(20″)
6 Push Ups
6 Box Jumps(20″)
3 Push Ups
3 Box Jumps(20″)
I started to hang on the bar to practice a kipping pull up. My right shoulder felt really tight and awkward. Was I not warmed up enough? BLEH! Tim suggested ring dips. UGH! For all the pull ups, I did ring dips. The first 500m row I felt really good, until I stepped off and had to do ring dips. I could only get 3 or 4 at a time with good form. The next 400m row was the worst. It took longer for me to row 400m then it took me to row 500m. That’s how bad it was. Everything was downhill from there though.
In the afternoon, I wanted to go practice heavy deadlifts. I was doing 3×5 rep scheme.
If my shoulder doesn’t feel better after our short vacation next week, I’m going to see a doc.
Aaaah, I was looking forward to getting back to CFPA today. I need a good workout. I thought my shoulder was getting better, but for some reason every time I step into the box for the last two weeks, something is aching on my right side. I definitely felt something weird when doing V-ups last Wednesday, but that feeling went away after Friday’s workout. I felt good all week, until this morning. The range of motion was very limited, especially when I was trying to do Sots Press with a PVC pipe. I’ll ice and stuff later tonight and see how it goes. Unfortunately, it limited my ability to do KB Clean and Press with a 16kg bell. Here’s how that went.
KB Clean & Press: 5(12kg)-5(12kg)-5(16kg Left, 12kg Right)-5(16kg Left, 12kg Right)-5(16kg R, 12kg L)
And our WOD:
10 Minute AMRAP
9 Pull Ups
12 KB Swings(24kg/16kg)
This was a good workout. I don’t really have a problem with BW pistols. Like Tim suggested, I tried not to rush through the pistols. I did 6 pistols on one leg the first round, then did 6 on the other leg the second round. After I felt warmed up, I switched back and forth for the rest of the round. Pull ups felt good, although I was a bit worried about my shoulder. I did a couple rounds unbroken, then I broke them up the last few rounds.
Result: 6 Rounds plus 17 Reps.
My shoulder still feels tight from Wednesday’s workout. I think I’m the only one who felt like my arms were going to fall off. Well, we did a longer metcon today. Her name was “Barbara”.
Barbara(3 Rounds instead of 5, Rest 3 Minutes in between each round)
20 Pull Ups
30 Push Ups
40 Ab-mat Situps
50 Air Squats
First round took me almost 4 minutes. I forgot the exact time. I did the first round of pull ups unbroken. I had to readjust my grip a few times. For the second round, I did 16 pull ups and had to jump off. Darn it! The 3rd round was of course worse. I dropped 4 times after doing 9 pull ups. I lost my grip in a few, and then I was just tired. I need to push harder.
Result: 19:45 RX’d
We are on day 29 of the 100 Day Push Up Challenge. I busted those puppies out right after the WOD.
Today I went to the gym. I said I wouldn’t work out, but I was pretty undesiceive about it. I decided to do some bench press, front loaded reverse squat, and pull ups. I didn’t feel as though the workout was that strenuous. I was sweating, but not a lot.
I was not really prepared today with food. I had to nuke my sweet potato at work, and it completely dried up. I had to go to starbucks and buy a banana. Here’s my breakfast.
I went to Chipotle for lunch and got a carnitas salad.
I got my hair tamed, and didn’t really have a snack. The only thing I had was Berky from Steve’s PaleoKits. I ate the jerky only.
We had friends visiting from LA, and we picked up Chinese food. I munched on BBQ pork and Salty Steamed Chicken. I definitely ate too much protein with no veggies.
Today was a long met-con day. Apparently I missed last years WOD because I was pregnant with Lil AMRAP. CFPA did Daniel. It seems like it might e tradition because that is what we did this year. Ouch!
50 Pull Ups
50 Pull Ups
Result: 20:24 with pink band
I was really bummed that I couldn’t do this WOD RX’D because of the inflammation in my elbow. I knew 100 pull ups would just hurt the elbow even more, so I decided to be smart about it. Rest and recovery. I’m hoping by the time CFPA comes back from the Crossfit Games, me elbow would of healed. Anyways, during my last few reps in both the pull up sets, I ditched the band because it restricted my range of motion. It actually slowed me down. But as I type this recap, I am sore EVERYWHERE!
Aaah today’s workouts were fun, but I couldn’t go full force because of my elbow. I definitely held back on intensity, and maybe should of subbed other exercises instead of trying to do them assisted.
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.
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.