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!
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!
Friday’s workout was fun. We got to tumble around and work on our Gymnastics. I can say that I’m getting better at swaying myself up into a handstand push up, but I can’t get the hollow out part yet. Tim suggested I work in some GHDs to get the abs stronger. I might just do that, just as long as I don’t stay sore for 3 or 4 days. Those GHD machines are killer.
10->1 of the following:
Sumo Deadlift High Pulls(95/65)
Result: 7:09 RX’d
This WOD was meant to be fast. The push ups felt great. I went chest to deck on every single one of them. Hopefully that will help when we do Murph on Memorial Day. The sumos and box jumps were alright. I need to transition faster between each box jump to gain more speed. This WOD was a great way to start the weekend.
Today’s WOD was Fight Gone Bad. If you recall, the last time I did Fight Gone Bad was in September. It was pretty much my first workout back from the pregnancy at CFPA. Here’s what FGB consists of…
Sumo Deadlift High Pulls(75#/55#)
1 Minute Rest
This time, I got all of my wall balls. A few didn’t reach the 10′ target, so I didn’t count them, because I wanted to do this workout RX’d. Starting off with wall balls sort of sucked because that is my weakest station. After getting close to 20 reps in the first round, I could barely muster up 15 reps in the other two rounds. Everything else just seemed hard. I couldn’t get a good set of SDHP in, where I just tap and go. Gotta practice these a bit more. But, I’m happy to say that I definitely beat my old score of 176.
Results: 214 reps RX’d
My eats have been pretty good. I’ve been indulging in some sugar with my coffee, but that is the extent of it.
Today we worked on our strict pull ups again. Honestly, I didn’t put my all into it and try to get specific numbers of pull ups. I got 3 and my grip started to go. I usually put the thumb to the side. I tried changing the way I hold the bar, by wrapping my thumbs around the bar. It felt a bit awkward, so I’ll try again next week. I was working on my chest to bar pull ups for the kipping skill.
The reason I didn’t go all out because the WOD that Tim put up on the whiteboard was the famous Air Force WOD. I love this WOD, but it gives me the heeby jeebies!! I was pacing the entire time, and was scared of it. Also, I wanted Tim to say 4 burpees for men and 2 burpees for women. That didn’t happen.
Air Force WOD(4 burpees on the minute):
20 Push Jerks(95#/65#)
20 Overhead Squats(95#/65#)
20 Front Squats(95#/65#)
The thrusters weren’t too bad. The SDHP seemed slow to be, and I felt really wobbly every time the bar reached my chin. The OHS took me 4 minutes!! 5 reps for each minute. By that time, the 4 burpees were just slowing me down.
To my surprise, I PR’ed by almost a minute!! YAY! 😉 I did this WOD over a year ago in the old garage gym. I thought we did it again, but I guessed I missed it during the summer. Merry Christmas to me!
Now…we are all tackling Whitten tomorrow. Good times…good times(in Terminator’s voice)!
Result: 13:34 RX’d
And we are back at CrossFit Palo Alto! Even though I hate Mondays because of work, I love it because I get a good workout in. And today was no exception! It’s great to see everyone back in full force and ready to work the holiday gunk out!
I thought we were going straight into long metcons this week because our third strength cycle was last week. But nope, we continued on with our strength cycle starting with KB Snatches.
Kettlebell Snatches: 5(12kg)-5-8-8-10-10
The movement felt really good. I can’t wait to see this in a WOD.
Next up…SUMO FRAN
21 Sumo Deadlift High Pulls(SDHP) (95#/65#)
21 Pull Ups
15 Pull ups
9 Pull Ups
This workout is just like Fran, except we replace the Thrusters with SDHP. I know I’ve done this workout before, I just can’t find my time. 😦 Anyways, this was a fast workout, and I thought I did pretty well. I should of been able to string together more pull-ups, but I got through them!
Result: 6:36 RX’d
I wasn’t too happy about how I did on Friday’s WOD, hence the late post. We did this last year, but I forgot to record it online. I was psyching myself out right before the WOD, because I looked at the time I got last year and I wanted to do better. In the end, I was slower by a minute, and my form just felt off. Thrusters took FOOORRREEEVVAAA to do.
21 Push Press
Result: 13:32 RX’d..I think.
We worked on Ring Dips as a strength, and nothing changed except I’m trying to work on form.