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08/22/2012 – Overhead Squats and Air Force WOD

23 Aug

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 Thrusters(95#/65#)
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats
    1. 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!


    07/27/2012 – Another Barbell Complex

    28 Jul

    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#.

    For time:

  • 21 Push Jerks(135/95#)
  • 500m Row
  • 21 Power Cleans
  • 400m Run
  • 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.

    05/25/2012 – Friday’s Barbell Complex

    26 May

    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. πŸ™‚ YAY!

    Here was our WOD:

    5 Rounds of AMRAP in 20 Minutes

  • 15 Deadlifts(135#/65#)
  • 12 Hang Power Cleans(135#/95#)
  • 9 Front Squats(135#/95#)
  • 6 Push Jerks(135#/95#)
  • Result: 14:24?

    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.

    05/21/2012 – Push Jerks and Helen

    22 May

    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

  • 400m Run
  • 21 Kettlebell Swings(24kg/16kg)
  • 12 Pull Ups
  • 10:24 RX’d

    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.

    05/14/2012 – Monday’s Workout

    15 May

    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.

    04/30/2012 – PJs, DUs, and BPs

    30 Apr

    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:

  • Row 400m
  • 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.

    Bench Press:90#(6)-85#(10)-75#(12)

    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.

    04/18/2012 – Wednesday’s Workout plus Back Squat RPT

    18 Apr

    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

  • 400m Run
  • 21 Push Jerks(95#/65#)
  • 500m Row
  • 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!