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Hello Jello Legs

6 Mar

As I stand here after today’s workout, my thighs are screaming and want to be ripped out of my jeans. LOL. Yes, it was that good.

Before I go into what we did at CFPA today, let’s get into what I’ve been eating. Yesterday were rest day macros, and I started to feel hungry around 3-5pm. I didn’t eat anything because I didn’t really plan to have a snack. I just sucked it up and at this plate for dinner around 6.

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After the workout this morning, I wasn’t feeling particularly hungry until 11. I made a big crab salad(12oz) with some spinach and bell peppers. I bought a small salad to go with my crab meat, and had a side of roasted potatoes.

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It was a lot of food, and I haven’t finished it yet. Saving the rest of the crab salad for later.

In other news, it’s slowly ticking down to 5pm on the west coast, waiting for the CrossFit Open WOD to be announced. Of course, CrossFit headquarters has been using social media to get everyone excited. They even had a picture of a rower, barbell, and box to hint at the WOD. Sounds like Christine to me, but I doubt it. How are you going to weight everyone, get their BW, and make sure their deadlifts are their BW. OR, maybe they skip the BW part, and just go with set numbers. Who knows…we’ll see!

Onto today’s workout…

Strength:

Front Squats(E3M) 83#(5)-103#(5)-113#(5)-123#(5)-133#(5)

WOD:

1) 400 M Run – 1:35

2) 5 RFT: 10/10 DB Hang Snatch(45#/30#), 20 Air Squats – 8:58 RX’d

3) 400 M Run – 2:19

Extras:

Deadlifts(5×8): 115#-165#-185#-185#-165#

3×10 Superset of Barbell Bent Row(65#) & Push Ups

Ya, that workout was brutal. The snatches were a bit awkward for me because I didn’t want to damage my neck any further. I could tell my shoulders weren’t opening up as much as they should of when I snatched the db back. The last run was just brutal.

Once I got to work to do deadlifts, I was exhausted. The deadlifts did not help my neck at all. I lowered the weight on the last set to be on the safe side, and it helped. I’m glad I got through the session.

My neck is doing better, just still very tight in the morning. I gotta remember to stretch and massage it as much as I can. I need to be in tip top shape for Saturday. 🙂

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08/27/2012 – Kb Snatches

29 Aug

Yes, I’m definitely behind in posts, and I don’t even remember what we did. Oh yes, you can read what we did here at Fitbomb’s page.

For the kettlebell snatches, I used the 12KG and 16KG bell.

For our WOD, I had the most trouble with the HSPUs. I’m doing them on a band, and it really f’ed up my back. I wasn’t hollowing out my back enough and placing my hands where they need to be.

I think my time was 10:31.

08/20/2012 – Power Cleans and Helen

21 Aug

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!

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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.

08/15/2012 – Time Trials

16 Aug

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.

Time Trials!

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)

    07/30/2012 – New Cycle at CFPA

    31 Jul

    YAY, we start a new cycle today at CFPA and guess what we did as strength. Power Cleans! I was practicing them a bit on Saturday after my workout. Just a couple sets. So, I felt good getting into the groove of things. Of course, Tim pointed out that the bar is flying way ahead of me, and I need to keep it close. Another thing I’m trying to focus on is keeping my arms straight. No bend in the elbows as I’m pulling the weight up.

    Power Cleans: 63#(5)-63#(5)-73#(5)-83#(5)-93#(3)-98#(3)-103#(3)

    All the sets felt really good. Maybe I could of gone heavier, but I wanted to focus on form. Next time I will warm up with 75 pounds. Once I get warm up sets up in weight, I know I can reach PRs. My PR is 118#.

    Here’s our WOD:

    For Time:

  • 400m Run
  • 15 Burpees
  • 30 Kettlebell Swings(24kg/16kg)
  • 45 Wall Balls(20#/14#)
  • 30 Kettlebell Swings
  • 15 Burpees
  • 400m Run
  • I started with the 14# medicine ball, but after a couple reps in Tim gave me a 12# ball. Goal was to string them together and hit the 10 ft target. Ya, still couldn’t string them together as fast as I could. I was doing 3 at a time. I need to find a good rhythm and be in control of the ball. I can’t let the ball dominate me. LOL. Funny that we did Kettlebell Swings today considering I did 30 on the minute on Saturday. I had to break the last 30 kettlebell swings into two sets.

    Result: 12:41 using 12# medicine ball.

    At work, I did some quick bench press sets. 95#(6)-90#(8)-85#(10). Pretty much to failure with 2-3 minutes in between each set.

    Day 39 of 100 Day Push Up Challenge done!

    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.

    07/04/2012 – Independence Day WOD

    4 Jul

    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!

    Daniel

  • 50 Pull Ups
  • 400m Run
  • 21 Thrusters
  • 800m Run
  • 21 Thrusters
  • 400m Run
  • 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!

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