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.
Here’s a quick recap of what we did at CFPA today.
Most of the lifts felt good. I want to get back to 250ish next week. Let’s hope it can happen. Like I said, my warmup sets need to be in the high 100s if I want to get into the 250 range.
AMRAP 10 Minutes:
20 Mountain Climbers
10 Ring Rows
5 DB Cleans(45#/30#)
Result: 6 Rounds plus 30 reps
Oh ring rows. They sure did hurt, but I tried to get through each one of them as fast as I could. The dumbbell cleans were just plain heavy.
Once I got to work, I quickly worked on my presses. Since we didn’t do push jerks on Monday, I wanted to get in some sort of press work.
Warm Up: with 3×5 (45#,55#,65#)
RPT Rep Scheme:70#(6)-60#(7)-55#(1)-45#(12)
Ya, my back felt like it was going to give out. Maybe it was because of the deadliest this morning. I tried to concentrate on keeping my core tight every time, but once I got to the last few reps, it was hard to stay focused. I’m just glad I was able to get another lifting session in.
BLEH. I’m a little disappointed with how I did with my Zercher Squats. Here were my loads:
Zercher Squat: 35#(5)-85#(3)-115#(3)-135#(1)- 155#(1..sort of)-155#(F)
So I decided to start off really light with the 5 reps and save my energy for the 1 rep maxes. Obviously, I wanted to beat my previous PR a couple weeks ago. Maybe the jump was too high and I didn’t warm up enough by doing another set of 5s, but at 115, the squats started to feel heavy already. When I got to 155, taking the bar off the rack already felt weird, and I couldn’t position myself properly. Once I squatted, I feel into the whole, and sort of lost control. As I was going up, I could feel my elbow pushing against my thigh, and by nature I used it to help me get up. I guess my setup wasn’t right from the start. I wanted to try again with 155# and make it legit. I totally lost it again in the squat. I didn’t keep my core tight AGAIN as I got into the whole, and basically lost all the momentum to get back up. Sigh! No bell ringing for me today. Sort of sucks.
Here’s was our WOD:
This was a fun one, but the ring dips were the hardest. In the first cycle, I think I got 13 reps. That quickly went down to 10,7, then 6. I should of been faster with the grasshoppers, but I wanted to make sure that every rep hit my shins. Shuttle run was good, I was at 10 for half the cycle, then kept my reps at 9. I forget what I did with the snatches, but I think they were consistent for all 6 rounds.
Result: 29 reps RX’d
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
Yup, it was heavy alright.
25 Ring Rows
20 Ring Rows
15 Ring Rows
10 Ring Rows
5 Ring Rows
I was about to put 10 more pounds into the bar after loading it with 203, but Tim stopped me. He said my back was already rounding. So glad he did. After doing the row and run rows, the first pull on the bar was horrible. And it didn’t get any prettier. Slow time, but I’m glad I pushed myself to go heavy with the deadlifts.
Result – 18:36(203#)
I really got to work on the deadlifts if I want to get to 300!!!
Today was my first day back at CFPA after missing 2 full weeks. Can you believe I missed TWO FULL WEEKS?! If you know me, you know that I hardly every miss a workout, and if I do, something is seriously wrong with me. Well, let’s just say that the New Year took me down…way down. I started New Years Eve off by being sick, and doing Murph didn’t help the situation. The kids were sick, and I got their little bug. It just switched back from a stuffy nose, to a cough, back to a stuffy nose, and so on. Right before I left, my eyes were aching really bad too. I’ve never had that happen to me before, and there was a little bump in the corner of my eye as well. I thought it was stye and would heal on its on. Somehow, while I was on vacation, my eyes got really irritated, and I ended up with Pink Eye. SIGH! It definitely was not the way I wanted to spend my vacay, but at least I wasn’t at work, right?
Anyways, I think I’m all healed now and ready to get down to business. I’ve missed two weeks into the current cycle, so I can’t expect much in regards to strength gains. Today our class worked on thrusters and here were my loads.
I wanted to get to 100, but didn’t quite make it there. Once I squatted with 98#, I couldn’t raise the bar over my head. Jackie told me to try again, but with 93# and that felt sold. The last time I did these, I was pregnant, and the loads were pretty much the same. As I’m typing this, my quads are burning.
Tabata, 6 rounds
Ring Push Ups
The Ring Push Ups and Ring Rows were the hardest for me. Basically, my core muscles are weak, and I must work on them. What’s new?! Great way to come back to The Five Tribe.
Total Reps: 150
After my sugar binge, I was surprised that I made it into CFPA. Although I must admit that I’ve felt a lot of energy at CrossFit the day after I carb binge.
Kettlebell Snatches: 5(12kg)-5-5-8-8-8-5(16kg)-5
I got through the sets of 5 and 8, so I decided to up the weight and see how I would do. It was difficult, and I felt wobbly, but I’m glad that I practiced the snatches with the heavy weight.
Onto our WOD:
4 Rounds For Time
10 Power Cleans(155#/115#) – Used 78#
20 Ring Rows
30 Rope Jumps
Wow..these are some heavy power cleans. During my “fittest” days, I was only able to squat clean 115#, and it wasn’t pretty. So, of course I didn’t go RX’d today. My goal is to get to 95# power clean in WODs, so hopefully in a couple months I’ll be there. The ring rows were the hardest, and I scaled it a bit by putting my legs up instead of a plank position.