So for the next 3 Fridays, we’ll be working on our Handstand Push Ups. With my right shoulder bothering me, I wasn’t sure if I’d be able to do them. I just practiced and got 3 in a row. I used the jet pack for some reps just so I could get reps in. Yet another thing to get better at.
Here was our WOD:
AMRAP 10 Minutes:
10 Toes To Bar
5 Barbell Burpees
I loaded 83# on the bar, and that was plenty. The shoulder wasn’t really bothering me with the thrusters. It was when we did the toes to bar that I felt myself cringing. Ya, no more hanging from bars until I get my mobility back.
Result: 4 rounds + 18 reps
Day 43 of the 100 Day Push Up Challenge done!
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.
We finally made it to Friday. I’m so excited for the weekend because I get to spend time with my family and friends. I get to see my GFs this weekend, and I so need it. The weather is going to beautiful in The Bay, so I can tell this weekend is going to be epic. 🙂
We continued to work on our Turkish Get Ups this week. My goal is to use the 16kg bell for 3 reps. I’ll try it next week.
Turkish Get-ups: 12kg(1) – 12kg(2) – 12kg(3) – 16kg(1) – 12kg(2)
Our WOD was a quick but good one.
8 Minute AMRAP:
21 KB Chest High Swings
15 Push ups
9 Toes to Bar
Result: 4 + 31 reps
I tried to keep up with the boys, but the push ups are what got to me, like always. I jammed through the first 2 rounds, but the push ups definitely slowed me down in the last two.
Once I got to work, I decided to quickly lift again and just do a few sets of bench presses. Last time I did the bench press, my top set was 75#. I decided to start with 80# today. I warmed up to 75, which was sort of dumb, but oh well. Here was my RPT scheme:
Bench Press: 80#(6)-75#(9)-65#(12)
The 80 was definitely hard to do. I might have been able to do 1 more rep, but I didn’t have a spotter. I could tell my form was off on the last rep because my back was starting to lift off the bench. Everything else felt good. I wonder what my one rep max is….I guess I’ll find out soon enough.
Happy Friday everyone. Have a wonderful weekend. Get some vitamin-d and stay motivated!
It’s Friday the 13th! Although some people may think it’s bad luck, I love Friday the 13th. November 13, 1998 was when I met my husband at a party in college. That night changed my life. 🙂 From then on, we always consider Friday the 13th to be good luck. And…today was no different. Hubby misplaced his wedding band a couple days ago, and has been upset with himself that he misplaced it. I wasn’t too worried because I had a feeling it would show up. He looked everywhere, and thought it was lost forever. Suddenly, he finds it this morning in our bathroom. 😉 Nuff said.
Onto our fun WOD!
AMRAP in 20 Minutes:
21 Double Unders
14 Overhead Squats(75#/55#)
7 Toes to Bar
I definitely paced myself with this one. I guess I could of pushed myself harder on the rower so that I would finish in a minute each time, but it took me between 1:05 and 1:10 for all the rounds I did. The double unders were okay. What I am most proud of this time was that I did the OHS and Toes To Bar all unbroken. Yes, my shoulders were screaming at me with the OHS, yelling at me to drop the bar and take a rest. BUT nope, I DID NOT! It was a mental break through. 🙂 Same goes for toes to bar.
Result: 5 rounds + 250m Row RX’d.
Today we worked on our strength skill, the single legged deadlift. Here were my loads:
Single Legged Deadlift: 65#(5)-83#(3)-93#(3)-103#(1)
I’m still not reaching my goal with these. When my left foot is planted I feel strong, but when my right foot is planted, I feel as though I can’t hold my core tight or even keep a straight back. It just feels awkward. Hopefully I can get to 113 or 118 next week. That would be my goal.
Loved our WOD today.
2 Rounds For Time:
20 Ground to Overhead(75#/55#)
15 Box Jumps
10 Toes To Bar
I went through the 1st round unbroken. I did the ground to overhead with cleans and jerks, similar to Grace. Box jumps were a little slow, but they felt familiar. Once I got to the second round of cleans, I broke them up into 10-6-4. I should of just tried my hardest to get through all of them, maybe up to 15. The weight was light enough. I broke the toes to bar up in 2 sets of 5. I’m glad I got barely under 10.
Result: 9:55 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)
Today is our last week in this cycle, and we worked on Snatches. I didn’t do so well today. Form was all off, and I couldn’t match my PR from last week. I wish I had more time to work on the progressions, and be capable of doing this lift in a WOD at 95#. Someday…someday.
Power Snatches: 63#(3)-73#(3)-78#(3)-73#(3)-83#(F)
I went back to 73# again because 78# was just horrible. I wanted to work on form as well and make sure my setup was right. Tim was constantly reminded me that I need to be tight and not let the abs collapse. I thought I could do at least 1 rep of 83#, but that didn’t happen. Ggggrrr!
Our WOD today was fun:
10-9-8-7…1 of the following
Toes To Bar
How ironic that I was watching the Toes To Bar Progression Video by Gymnastics WOD coach Carl P before I went to bed last night. Unfortunately, watching that video didn’t help me much. It just reminded me to practice and practice. I usually swing to0 much and can’t control my hips as my legs as it come flying down from the bar. However, the toes to bar wasn’t the hard part. It was the pass thrus. The jumping lunges were fast, but I accidentally put my hands on my thighs as I was doing them, and Tim yelled “NO HANDS”. I redid the reps. 😉
Result: 10:36 RX’d