Another PR day at CFPA. Today was Overhead Squat day and I knew I wanted to get past 108 from two weeks ago.
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 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!
We worked on pull ups today but my shoulder was still feeling a bit weird. I was able to do 5 strict pull ups without a band. The next sets I used a blue band and did 2 sets of 10 strict pull ups. I did one round of kipping pull ups.
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#.
21 Push Jerks(135/95#)
21 Power Cleans
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.
Today was an off Friday, but I never miss CrossFit, so I hurried my butt to Palo Alto at 4:30AM to get a workout in. Today was high carb day too, and that means?! Training day calories. YAY!
Here was our WOD:
5 Rounds of AMRAP in 20 Minutes
12 Hang Power Cleans(135#/95#)
9 Front Squats(135#/95#)
6 Push Jerks(135#/95#)
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.
It’s our last week in this cycle, and we worked on Push Jerks today. My PR was 118 years ago(2010). I haven’t gotten past it since then because of being pregnant. Unfortunately, I didn’t plan out my sets, so I didn’t PR today. Just matched it.
Push Jerks: 63#(5)-83(93)-93#(3)-103#(2/1)-113#(1)-118#(1)
118# actually felt good, and I should of tried to add more weight. We were out of time. And I had to mentally prepare for “Helen”
Helen, 3 RFT
21 Kettlebell Swings(24kg/16kg)
12 Pull Ups
I wasn’t quite sure what my PR was, but I knew I wanted to try to get sub 10. That means that I had to do EVERYTHING UNBROKEN. Well, it looked good until the second round of pull ups. I had to jump off in the middle. I didn’t really have to, I just couldn’t fight the burn.
Then when I came back from the run for the 3rd round, I dropped the KB at rep 14. By the time I finished the Kbs, there was 20 seconds left for me to do 12 pull ups to meet my goal. Of course, if I fought through the pain and got a good rhythm then maybe I would of gotten 10 minutes. I dropped off the bar 3 times! Funny though, because I actually matched my PR from 2010, which is the best time yet. Again, before I was pregnant w/ Lil’ AMRAP.
I guess today was match my PR day. I’ll take it, for now. Good day at CFPA.
I got to work and quickly did some bench press sets. Feels like I’m getting stronger with bench. Hopefully I can up my top set soon by 5 pounds.
Bench Press: 90(6)-85(10)-75(13)
I hope you got your butt moving on Monday. It’s a great way to start the week off right! I definitely cannot wait for the long weekend ahead.
YAY for Monday’s and getting back to the gym. Time to work on Push Jerks. It wasn’t the greatest session, but hopefully next week I can get pass 120#.
Push Jerks: 63#(5)-83#(3)-93#(3)-93#(3)-103#(1)-113#(1)
113# was sort of sloppy and I had to push extra hard to get the bar over my head. I think I’m just thinking to hard before I lift. I just need to set and go.
10 Minute AMRAP:
10/10 1 Handed KB Swings(24kg/16kg)
10 Toes To Bar
20 Air Squats
Results: 5 Rounds + 24 reps
Of course the toes to bar were the limiting factor for me. I have this double swing before I can bring my toes back up to the bar. I gotta learn this kipping motion from The Terminator so I can get faster at them.
Hello Monday, why do you have to come so soon? Can’t I get an extra day to do nothing? The only reason why I actually like Mondays is because I get to workout. BTW, I’ve lost 1 pound since starting the Leangains protocol. I’m pretty happy about that considering I’ve been able to eat a lot of what I want and like. Slow and steady will probably win the race for me.
We started a new cycle today and we were greeted with Push Jerks. Here were my loads for the day.
Push Jerk: 63#(5)-73#(3)-83#(4)-93#(3)-103#(3)
I have to remember to setup properly and have the core tight. The heavier I go, the more I will feel it in my back if I don’t setup right. I have to remember to be explosive too.
3- 5Minute Rounds:
Max Double Unders
1 Minute Rest
Result: 160 Double Unders
This wasn’t easy, and I ain’t no speed demon like Fitbomb who got over 250 DUs. Sigh.
I got to work and quickly did my bench press sets. I did a 3×5 warmup set working up to 75#, and then hit the bench press RPT style.
Every week I’m trying to raise my bench by 5 pounds. We’ll see how it holds. I pretty much went to failure with the 90# weight, and thank god I had a spotter there. To finish up, I did 2 sets of 16 bodyweight push ups(chest to deck). This will help me with Murph.
I hope everyone started their day off right like I did. This workout left me energized for a busy busy day sitting at my desk.
Today was long metcon day. It was my first time going into a long WOD fasted, so I drank my BCAAs beforehand. The class was pretty full today, and we were all ready to get after it.
3 Rounds For Time
21 Push Jerks(95#/65#)
12 Handstand Push Ups
Because I started with the row, I mis-read the WOD and thought we had to do 21 HSPUs. Boy am I dyslexic. I got onto the jet pack and started to crank out 21 HSPUs. I stopped multiple times, and as I was almost half way through, Fitbomb started to run out the door. Actually, everyone had left to do the run but me. I was wondering what happened and why I broke down so fast. After I was done with my 21 HSPUs, I looked at the board. Doh! I was only suppose to do 12! Duh Steph…wake up! Everything else felt okay. I should of kept my row average above 2:15, but it definitely slipped down to 2:20-2:30 range at times. Push jerks were difficult because everything else was difficult. I finished though, and that always feels good.
Result: 23:21, used 65# and blue jet pack.
Since today was high carb day, I went to my work gym to bust out a quick Back Squat set. I quickly warmed my way up to 95#, then I started the Reverse Pyramid Training(RPT) rep scheme.
Back Squat: 115#(8) – 105#(10) – 100#(12)
I guess I could of started with 125#, but I’m new to this, so I don’t want to overdo it. Between each set, I rested for 2-3 minutes. Tomorrow is active rest day. I’m going to walk in the morning. I want to do Pilates, but I doubt my schedule will allow for it tomorrow.
Hope everyone had an active day! Good night!
Today we worked on our strength skill, the single legged deadlift. Here were my loads:
Single Legged Deadlift: 65#(5)-83#(3)-93#(3)-103#(1)
I’m still not reaching my goal with these. When my left foot is planted I feel strong, but when my right foot is planted, I feel as though I can’t hold my core tight or even keep a straight back. It just feels awkward. Hopefully I can get to 113 or 118 next week. That would be my goal.
Loved our WOD today.
2 Rounds For Time:
20 Ground to Overhead(75#/55#)
15 Box Jumps
10 Toes To Bar
I went through the 1st round unbroken. I did the ground to overhead with cleans and jerks, similar to Grace. Box jumps were a little slow, but they felt familiar. Once I got to the second round of cleans, I broke them up into 10-6-4. I should of just tried my hardest to get through all of them, maybe up to 15. The weight was light enough. I broke the toes to bar up in 2 sets of 5. I’m glad I got barely under 10.
Result: 9:55 RX’d
CrossFit Open WOD 12.3 was insane! 18 minutes of torture, but I loved every single minute of it. Call me insane, but I love CrossFit!! Not only that, I love how CrossFit brings people together, pushing each other to do things that we may have not thought possible. Yes, I’m still drinking the Kool-Aid.
18 Minute AMRAP:
15 Box Jumps(24″/20″)
12 Should to Overhead(115#/75#)
9 Toes to Bar
The most helpful video for me this week was Fletcher Fitness’s Mental Performance Strategies. If you haven’t watched her videos or read her articles, you better get on it. I find her tips to be really helpful especially when you are anxious and nerves come into play. There has to be a game plan, and my game plan was to stay focused at each station, and get a good rhythm. I didn’t want to rush through everything and not be able to move during the last 5 minutes. Although the last 5 minutes was torture. As I was finishing up, all I could think about was the presses. They were getting hard, and I was resting longer and longer. I just wanted to finish them. Time was running out. If I had more energy and had good technique with the toes to bar, then I would of finished my 7th round. But, I got close, and I’m pretty happy about it.
Result: 6 Rounds + 30 reps(246 Total Reps)
The five tribe was ready to tackle our WOD today. For strength, we worked on our Front Squats.
Front Squat: 83#(5)-93#(5)-108#(3)-118#(3)-123#(2)
I felt good doing all the reps. Unfortunately, I did not get close to my previous PR of 140#. I hope to break the PR this cycle. We shall see!
Today’s WOD was a little different than normal. Usually we do the short metcons, but today it was 5 rounds NOT FOR TIME. And it was all barbell work too. WOO HOO! I love working on strength because I really want to see my numbers go up.
Not For Time, 5 Rounds of the following:
3 Push Press
2 Push Jerk
Here’s a video of the 3 movements below.
Look familiar right? Well, the goal was to add weight onto each round making sure each rep was a good rep.
Round 1: 43#
Round 2: 53#
Round 3: 63#
Round 4: 73#(Only did 3 Presses, and I finished of the round)
Round 5: 63#(Only did 2 Presses and then quit the round)
What I should of done in the 5th round was use 68# instead of trying 73# again. My push jerks did not have good form in the 4th round. I was beat! My kind of Friday!