Howdy! Day 14 of Whole30 and still going strong. I’m trying to stay within macro limits as well. It’s easy on the weekdays because the day just zooms by, but when the weekend comes and we are left just hanging out, I tend to think about food too much and graze. Then I have to adjust my macros to make it all fit. Anyways, fit girl problems right?! Onto more important things, like PR-ing FGB!
Fight Gone Bad
- 3 Rounds, As Many Reps as Possible, 1 Minute at each station
- Wall Balls(20#/14#) to 10′ Target
- Sumo Deadlift High Pulls(75#/55#)
- Box Jumps 20″
- Push Pres(75#/55#)
- Calorie Row
- 1 Minute Rest
I wasn’t expecting this WOD today. With some back pain, I’m glad it wasn’t deadlifts or anything like that. For warm-up we practiced walking up and down the wall into a handstand, trying to get as vertical as possible. I had some trouble with coordination, but it definitely helped warm up the shoulders.
By the time we got ready for the WOD, I decided to start on Wall Balls. Why not right? Start with my nemesis and get it over with. I got 17 wall balls consecutively with good form on the first round. I ended up with 21, so that definitely put a smile on my face. Of course, I was gassed in the next round and only got 12 or 13. All the other stations felt good except for SDHP. I could feel the bar drifting away from me. Definitely due to exhaustion. Push presses felt light and fast. They burned, but I definitely tried to not put the bar down within that minute.
Take away from this WOD…Must learn how to keep good form while under extreme exhaustion. I don’t know how the elite’s do it, but they do it, so it can be done.
Score: 226 RX’d…12 reps more than last January.
I got to work and did some back squat reps, 2 sets of chin ups, and goblet squats. Back squats were 95#(5)-115#(5)-125#(3)-145#(2)-155#(1). I guess 155# is a new PR, since I’ve never done 1 rep max back squats. At least I know I’ll get that at the competition. I BETTER GET THAT!
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.
Today was definitely a good day at CFPA. I came in knowing we were going to do Front Squats, and before I left the house, I looked on the site to see when my last PR was. Looks like I had to get higher than 143#. I took my time warming up with 3 sets of 5.
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.
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.
I haven’t been blogging consistently because I’ve been busy with other stuff. Here’s a recap of what I did last Wednesday, Friday, and yesterday at CrossFit.
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.
Press – 53#(3)-63#(3)-73#(3)-78#(3)-80#(1)-83#(1)
3 Rounds for Time:
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.
5 Rounds For Time:
5R/5L Kettlebell Snatches(24kg/16kg)
10 Goblet Squats
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!!
Hmm…I don’t have much to say here. Just happy that we are working on Front Squats in this new cycle.
Front Squat: 63#(5)-83#(5)-93#(5)-103#(5)-113#(3)-123#(3)-128#(3)
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!
WOW, what an eye opener today. But let’s start with our strength session. We worked on Turkish Get ups today and I used the 12kg bell for the entire rep scheme of 1-2-3-1-1. A good goal would be to use a 16kg bell and get max reps.
Onto our challenge:
101 Push Press(95#/65#), if you drop the bar 5 burpee penalty
I thought I could do the workout at 65#. It was hard! And it got hard for me fast! I think at rep 20, I knew this was going to take me awhile. I felt like I was doing burpees all the time. I dropped the bar AT LEAST 10 times, maybe 15. By rep 65, Tim told me to change the weight to 55#.
Very humbling, and I can’t wait to try it again.
Today was not a great day at CFPA for me. Lots of mess ups, and I just wasn’t mentally or physically there. I just felt super weak, which sucks because I wanted to PR today on the Push Presses.
93# felt really heavy for me this time, and maybe because I jumped to fast?! I don’t know, but I failed my last rep. I went back down to 83# and that felt solid. I did 113# a couple weeks ago, and that was my PR. I put two extra pounds on hoping I would get something, but NOPE. Not today. Such an off day.
Here’s our WOD:
11,250 Pound Deadlift =
50 Reps at 225# OR
61 reps at 185#
The goal for our gym was to do at least 50 reps of a heavy weight. I warmed up and put 173 on the bar. Tim said no, my back was already rounding. BLEH! So I took it down a notch to 155#, and did 50 reps. I wanted to break the reps into 5 sets of 10, and I got through the first 20 with no problem. After that, it got slower and slower. I broke the reps down to 5, then 3. BLEH. I finished under 5, but now that I think about it, maybe I should of gone to 165#. SIGH. How am I going to get to my 300# GOAL!!!?!
Result: 4:24 @ 153#
Back to CFPA I go! It was a quick and dirty one today. Just what I needed.
Push Press: 63#(5)-83(3)-3#(3)-103#(1)-113#(1)-118#(Failed, sort of)
Everything felt really good, but it was starting to get heavy at 103. We had time left, so I wanted to add another 5 pounds to the lift. Tim was standing right there, and I got the bar overhead, but he said “You know that was a no rep right”. Huh?! What? Tim, “You double dipped”. I did?! Dammit, I did?!? UGH! I DID!
Looking through my book, I don’t think I’ve ever done 113#, so I guess that is a PR. BTW, we did Jackie on Monday, and my time of 9:59 was not a PR. I’ve done it in 9:11. BLAH, it’s those thrusters! Need to string them together and get a good rhythm.
Anyways, here was a quick WOD to end the week.
21 KB Swings(32kg/24kg)
15 KB Swings(32kg/24kg)
9 KB Swings(32kg/24kg)
I didn’t think I’d be able to do the 24kg, but I went with it. Glad I did because they swings felt a bit easy. They probably would of been easier, if I had better form. I held back a bit, and didn’t do the first round unbroken, although I could have. I guess I didn’t want to be recked for tomorrow.
Result: 6:01 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)
Ironically, we worked on Push Presses today which is in the 12.3 CrossFit Open WOD. I’m sort of glad.
Push Press: 63#(5)-83#(5)-88#(3)-88#(3)-93#(3)
Tim warned me to just practice and not go for the 3 rep max PR. I was going to do my third set at 93#, but decided against it and changed the plates back down to 88. Everything felt good. I just gotta remember to slow down when going down, to get a fast drive up.
Our WOD was a quick one.
2 Rounds For Time:
40 Double Unders
30 KB Transfer Swings(24kg/16kg)
20 Ab-mat Situps
10 Ring Rows
First round was easy. Second round I was getting tripped up on the rope and my shoe laces got untied, so I took my shoes off. Sort of sucked. Wish I could of done this one under 6.
Result: 6:14 RX’d