Oh Freddy, how I was scared to face you today. 105 is a lot of weight, my PR was 99, how am I suppose to do even THAT in a multiple rep workout? And yes it did take me an additional two hours at the gym to even face you, (Sorry and thank you Bryce) as well as an hour of debates at home prior.
How could I not be scared?!? Rudy's response to whether or not he was going to repeat Freddy included vulgarity followed by NO. If Rudy doesnt want to do it (and I remember his video of it), I am scared...very scared...
So Freddy i didnt get you at 105, mentally I was too afraid after last weeks horrible failure of AMRAP 95#. But I did do 100#, and now that its over...I am ready to take you on again soon. even at sectionals! I was slow, dont get me wrong, I didn't own you. In fact in the 2nd round I dropped you, that hurt a lot. It took alot of mental work to clean you because that was my biggest fear. Even though I knew I could do it, it took 3 attempts and I might have yelled a little. Then I started breaking jerks into singles so I wouldnt do that again!! I also banged that bar against my clavicle so hard I lost my breath. but thanks to the group I kept pushing through. (How smart Erin C is to say do a single put it down, and reset, why can my brain not think that during it!!)
But I finished, I didn't puke, and I even got it within the cap at 11:49. so Freddy, I am ready!
Yesterday was a bit of a waste, I had a bad day at work followed by a bad day at the gym, essentially only did back squats
95-110-120 (5 ) - these were good and had Alison and Erin O verify depth,
then worked a little on pullups, Alison helped get me some form back.
The day before we went to Gattones, where I realized if you don't PRACTICE the snatch, you will suck. I felt bad, I don't like wasting Rogers time. I learned my lesson.
Clean and Jerks were good, but we kept things light, to 45 kg.
Getting excited as Tuesday nears....and more excited for Sunday, my will power to not cheat is getting borderline.
Oh and Thanks for a great push today everyone! and good music Chris!
Saturday, February 6, 2010
Monday, February 1, 2010
I got 99 problems and a jerk is 1
I won't take this all the way back to where I left off, but since I am utterly bored at work (Thank Goodness my boss doesn't read this) I figured I would put some of my thoughts down, since I am now getting palpitations every time I think of sectionals in 12 days!
First 1) Value of a Rest day- I didn't take that to enough value. Wed. I tried an "Active rest" after 3 weeks, I did an endurance row. Didnt feel bad doing it. But Thursday everything went down hill. My body was cashed, my shoulders were tight. Alison and I met with Roger, and while I did gain the benefit of learning how to hit my thighs, OH when you say push your knees back thats what you mean...I also had a weak snatch form, and couldn't work on Jerks at all due to severe pain.
It also meant sitting out COMPLETELY on Friday, AND still having shoulder pain. That pain then moved to my rhomboid by Saturday AM, for a 95# jerk, 10 CTB pullup wod. Nothing like Jerks and pullups to grind it into my shoulders and scapulas anymore that I did not give myself the proper rest. I got 1 round and 2 or 3 jerks...One may ask with that few of rounds how could you not remember...But I honestly forgot among all the cleans I did do! I just couldnt get my arms to fire upward! The pullups didnt feel the best, but I did get how to do the chest to bar.
Thankfully I found the Norco, got the heat working again in the apartment (well my Landlord fixed that after 2 days) and for the rest of Saturday got to relax.
I will honor my rest day EVEN with sectionals being so close. I will take a real rest day at that.
So Sunday was more eventful for my body:
Front squats were light and great- 78-93-103 (8)
the WOD- 500m row, 15 thrusters, 10 pullups-4 rounds- this was a good leg one, which for me sucked because that is my weak area. My time wasnt the greatest- 13:06- but it felt good because it was a leg one. Its funny how much I argued in my head about it too...Stephanie gave me a great push...but I have to learn to not tell myself I am tired. I tried to think of Alexs post, keep the middle set STRONG.
Alison, Emily and I then did a hill run about 3 hours later. That was nice:) 8 rounds of the 4 leaf clover....It felt good mentally, and I didn't run into the tree at all down hill so yay me!
That was immediately followed with todays wod (by chance) of 24inch box jump, KBS- I chose to do 44# to work on my strength, and SDHP 65#. The box jumps amazingly felt fine. THe KBS- games standard- just had a hard time slowing my breathing. The SDHP however HURT! and I made the mistake of knowing when Alisons bar was dropped, and somehow felt I could drop mine even though shes a trillion times faster and stronger. (Another good point in Alexs article)
Time 8:21
overall it was a good day of learning if anything....
Still having twinges of pain throughout shoulders and scapula, but nothing like Saturday so I just keep shaking them and stretching, did some foam rolling last night too.
Ready for another good week of workouts, And a REST day.
First 1) Value of a Rest day- I didn't take that to enough value. Wed. I tried an "Active rest" after 3 weeks, I did an endurance row. Didnt feel bad doing it. But Thursday everything went down hill. My body was cashed, my shoulders were tight. Alison and I met with Roger, and while I did gain the benefit of learning how to hit my thighs, OH when you say push your knees back thats what you mean...I also had a weak snatch form, and couldn't work on Jerks at all due to severe pain.
It also meant sitting out COMPLETELY on Friday, AND still having shoulder pain. That pain then moved to my rhomboid by Saturday AM, for a 95# jerk, 10 CTB pullup wod. Nothing like Jerks and pullups to grind it into my shoulders and scapulas anymore that I did not give myself the proper rest. I got 1 round and 2 or 3 jerks...One may ask with that few of rounds how could you not remember...But I honestly forgot among all the cleans I did do! I just couldnt get my arms to fire upward! The pullups didnt feel the best, but I did get how to do the chest to bar.
Thankfully I found the Norco, got the heat working again in the apartment (well my Landlord fixed that after 2 days) and for the rest of Saturday got to relax.
I will honor my rest day EVEN with sectionals being so close. I will take a real rest day at that.
So Sunday was more eventful for my body:
Front squats were light and great- 78-93-103 (8)
the WOD- 500m row, 15 thrusters, 10 pullups-4 rounds- this was a good leg one, which for me sucked because that is my weak area. My time wasnt the greatest- 13:06- but it felt good because it was a leg one. Its funny how much I argued in my head about it too...Stephanie gave me a great push...but I have to learn to not tell myself I am tired. I tried to think of Alexs post, keep the middle set STRONG.
Alison, Emily and I then did a hill run about 3 hours later. That was nice:) 8 rounds of the 4 leaf clover....It felt good mentally, and I didn't run into the tree at all down hill so yay me!
That was immediately followed with todays wod (by chance) of 24inch box jump, KBS- I chose to do 44# to work on my strength, and SDHP 65#. The box jumps amazingly felt fine. THe KBS- games standard- just had a hard time slowing my breathing. The SDHP however HURT! and I made the mistake of knowing when Alisons bar was dropped, and somehow felt I could drop mine even though shes a trillion times faster and stronger. (Another good point in Alexs article)
Time 8:21
overall it was a good day of learning if anything....
Still having twinges of pain throughout shoulders and scapula, but nothing like Saturday so I just keep shaking them and stretching, did some foam rolling last night too.
Ready for another good week of workouts, And a REST day.
Thursday, January 14, 2010
To finish the day up
Went back in at 5pm...
Rowed 250 m
then did Barbara lite- with kipping and boy pushups I tried to NOT let my inner voice get me, and Amy I actually talked out loud this time!! I was like, just 5 more pullups, whats 5!
So I can string about 6 together, and then watching everyone else I think I am rushing them and thats why after that I am screwed. But I ended up being decently happy with pulling it off (no pun intended)
Pushups, def. just need to work on strength , could get about 7 then broke them up!!
Situps and squats saved me
4:54-5:24-5:18 I am happy I was consistent.
Then did a Jerk progression with Alison- 1 strict press, 3 push press, 5 jerks (non split) at 55-60-65- it was fun! liked that one
Then we did a "buy out" 3 split jerks - I did 85#, I got to work on pushing my knee through and making the bar split me. But I was happy that the arms went up and I didnt press it.
I also worked on double unders for a little, was able to string 8 together a few times...once again I just have to learn NOT to rush it, I lose form and thats when it hits me.
ok, off to finish dinner. I know I need to start postingn what I eat, I may just write it down cause my blogs get too long!
Rowed 250 m
then did Barbara lite- with kipping and boy pushups I tried to NOT let my inner voice get me, and Amy I actually talked out loud this time!! I was like, just 5 more pullups, whats 5!
So I can string about 6 together, and then watching everyone else I think I am rushing them and thats why after that I am screwed. But I ended up being decently happy with pulling it off (no pun intended)
Pushups, def. just need to work on strength , could get about 7 then broke them up!!
Situps and squats saved me
4:54-5:24-5:18 I am happy I was consistent.
Then did a Jerk progression with Alison- 1 strict press, 3 push press, 5 jerks (non split) at 55-60-65- it was fun! liked that one
Then we did a "buy out" 3 split jerks - I did 85#, I got to work on pushing my knee through and making the bar split me. But I was happy that the arms went up and I didnt press it.
I also worked on double unders for a little, was able to string 8 together a few times...once again I just have to learn NOT to rush it, I lose form and thats when it hits me.
ok, off to finish dinner. I know I need to start postingn what I eat, I may just write it down cause my blogs get too long!
You know you are addicted when....
A funny thing happened when I was reading my work email today, I saw an email marked "Performance Evaluation"- and the first thing that popped into my head is why is Crossfit using my work email, and how does it know to remind me that I haven't posted in a while. When I gave it a second thought I realized it was my evaluation goals I should be working on as a nurse practitioner, BUT I decided to still focus on this first. (Actually I deleted the performance eval email.)
The Crossfit total was definitely a PR for me, but since the last one was a year ago, it was very hard to compare. I was very excited my squat came back to 145- lost that for a little, my press sucked at 72, but even more exciting was my deadlift with a 40# PR at 215- and I am excited to do those again SOON!!
Its funny because I use to love metcons and hate strength days, and that has suddenly flipped. The idea of having to push yourself to no end and learning to get over that mental hump has become a very anxiety provoking feeling. I am nauseous all day when I think about metcons. I am so worked up before the metcon, I think I am losing gas there!
So the next night was the 2k row - which stirred up quite a bit of angst in me. I think that messed with form cause for the life of me I couldn't get my back to straighten to give me the pulls I wanted. I did work at pushing through the heels though, that felt good. I had a 15 sec. PR for me, and I know I am suppose to be excited, I was aiming a little lower but oh well. 8:44
I then worked on 5x max kipping- 6-6-4-6-5- bad excuse but I really hurt my trap the night before screwing around with butterfly, so this was not a good thing at all.
Oh and Erin C and I were having some "fun" with 20# wall ball, 3 sets of 10, thanks to Amy H. wonderful moves and results with this!! I am only getting to above the black line, But I am getting them unbroken and catching right so thats good, now I have to throw the crap out of it!
I took a much needed rest day from everything after work yesterday.
Today I took a much needed rest day FROM work which feels GREAT! Alison and I did 1000m row for part of our warm up- 4:15.2- felt a little better. Then we worked on Snatches-
65%-75%-85% of our 1 RPM (45-50-56#)
We did 3 from the hang position, then 3 from the floor , then 10 OHS, then took a 3 minute rest and moved to the next weight.
Next we did- 10 power cleans, 10 burpees, 3 rounds for time. I REALLY worked on shutting up and changing my inner voice. If it started to talk negative I talked back and said, NO I can do it so shut up!! (dont worry i didnt do this outloud although I might start!) and it helped. 85# cleans- time 6:02
So this has been my week so far...Thanks Alison for some really great workouts!
The Crossfit total was definitely a PR for me, but since the last one was a year ago, it was very hard to compare. I was very excited my squat came back to 145- lost that for a little, my press sucked at 72, but even more exciting was my deadlift with a 40# PR at 215- and I am excited to do those again SOON!!
Its funny because I use to love metcons and hate strength days, and that has suddenly flipped. The idea of having to push yourself to no end and learning to get over that mental hump has become a very anxiety provoking feeling. I am nauseous all day when I think about metcons. I am so worked up before the metcon, I think I am losing gas there!
So the next night was the 2k row - which stirred up quite a bit of angst in me. I think that messed with form cause for the life of me I couldn't get my back to straighten to give me the pulls I wanted. I did work at pushing through the heels though, that felt good. I had a 15 sec. PR for me, and I know I am suppose to be excited, I was aiming a little lower but oh well. 8:44
I then worked on 5x max kipping- 6-6-4-6-5- bad excuse but I really hurt my trap the night before screwing around with butterfly, so this was not a good thing at all.
Oh and Erin C and I were having some "fun" with 20# wall ball, 3 sets of 10, thanks to Amy H. wonderful moves and results with this!! I am only getting to above the black line, But I am getting them unbroken and catching right so thats good, now I have to throw the crap out of it!
I took a much needed rest day from everything after work yesterday.
Today I took a much needed rest day FROM work which feels GREAT! Alison and I did 1000m row for part of our warm up- 4:15.2- felt a little better. Then we worked on Snatches-
65%-75%-85% of our 1 RPM (45-50-56#)
We did 3 from the hang position, then 3 from the floor , then 10 OHS, then took a 3 minute rest and moved to the next weight.
Next we did- 10 power cleans, 10 burpees, 3 rounds for time. I REALLY worked on shutting up and changing my inner voice. If it started to talk negative I talked back and said, NO I can do it so shut up!! (dont worry i didnt do this outloud although I might start!) and it helped. 85# cleans- time 6:02
So this has been my week so far...Thanks Alison for some really great workouts!
Sunday, January 10, 2010
Sunday- Paleo REbegins
So I have been doing paleo since a week before Christmas, I had one cheat on Christmas day, after avoiding everything on Christmas Eve, and then we cheated New Years eve, and then one last time last night....mmmm pizza. I was really nervous on how it would affect me today, I know I fell asleep almost immediately after eating it, reason number 1 to stay away from Carbs.
Today I didnt actually feel too bad from the pizza. But I feel I need to get refocused, which is why I am trying to blog again.
Bench Press felt ok- it felt good but I feel I should be a lot stronger with that...but I did miss this last time we did it so....
Based on a 90# PR-
3-3-3 - did 60-68-76 (10)
happy with 10 and really need to thank Emily, Heather, Amy and Amy for that push and not laughing at my workout face too much....
Moved to the metcon, which I was EXTREMELY nervous on... I have no clue why, maybe cause it was a short one, but I was nauseated.
Ended up doing 75#, think I could have done a little more.... NEXT TIME (and hopefully soon)
SO 500 m row- did that in like 2:06, 30 burpees, and 10 shoulder to over head...
The row actually hurt alot, I just couldnt pull for some reason, and my quads were burning! maybe still from lunges the other day/ pullups?
DId the metcon in 6:09- so mad I dropped the bar after the 9th rep (and fighting with the 9th rep!) No other breaks with the bar, which makes me think a little mroe rest and I could have done more....
Amy H. taught me a wonderful thing to work on wall balls, use th 20# ball!! LOVE it and gotta try this every other day this week...I need to improve these ASAP!
Then we did a kipping "wod" 50sec on-50 off-40-30-20-10 pattern, I think I strung 6 together, but just couldnt get that push today, and lacking that height. I think I was tiring by then.
But we realized we never did our ring dips, so did those, got 4-4-4 unassisted. Pretty happy about that.
But I feel there is SO much to work on I dont know where to start. I have a BIG suck list....
Today I didnt actually feel too bad from the pizza. But I feel I need to get refocused, which is why I am trying to blog again.
Bench Press felt ok- it felt good but I feel I should be a lot stronger with that...but I did miss this last time we did it so....
Based on a 90# PR-
3-3-3 - did 60-68-76 (10)
happy with 10 and really need to thank Emily, Heather, Amy and Amy for that push and not laughing at my workout face too much....
Moved to the metcon, which I was EXTREMELY nervous on... I have no clue why, maybe cause it was a short one, but I was nauseated.
Ended up doing 75#, think I could have done a little more.... NEXT TIME (and hopefully soon)
SO 500 m row- did that in like 2:06, 30 burpees, and 10 shoulder to over head...
The row actually hurt alot, I just couldnt pull for some reason, and my quads were burning! maybe still from lunges the other day/ pullups?
DId the metcon in 6:09- so mad I dropped the bar after the 9th rep (and fighting with the 9th rep!) No other breaks with the bar, which makes me think a little mroe rest and I could have done more....
Amy H. taught me a wonderful thing to work on wall balls, use th 20# ball!! LOVE it and gotta try this every other day this week...I need to improve these ASAP!
Then we did a kipping "wod" 50sec on-50 off-40-30-20-10 pattern, I think I strung 6 together, but just couldnt get that push today, and lacking that height. I think I was tiring by then.
But we realized we never did our ring dips, so did those, got 4-4-4 unassisted. Pretty happy about that.
But I feel there is SO much to work on I dont know where to start. I have a BIG suck list....
Sunday, January 3, 2010
Sunday
Woke up pretty sore today from last nights row...went to gym around 12 to do yesterdays WOD, snatches were a little rough, felt it in my traps which is kind of good.
snatches- based it on 77#- 5-5-5 (65/75/85%)- 45-52-58 -did 5, lost grip and did 2 more..the grip hurt a lot today on this....
then did RDL- 83#- 3x5- those felt pretty good
Then AMRAP 4 min Clean and jerk....a little rough after yesterday too...did 73 #- (1 RPM 40kg)- did 21 but pressed the first 9 to slight extent, then got better, then did 2 not full squat cleans in the end cause I miss understood.
Tried to work on butterfly after but my shoulders/ arms hurt.
Rudy tried to get me to do Fran but that just wasnt gonna happen...
now everything is getting tight. Need to stretch. Really frustrated by the pullups. Thanks Emmit for your post on the butterfly though!! that is great!
snatches- based it on 77#- 5-5-5 (65/75/85%)- 45-52-58 -did 5, lost grip and did 2 more..the grip hurt a lot today on this....
then did RDL- 83#- 3x5- those felt pretty good
Then AMRAP 4 min Clean and jerk....a little rough after yesterday too...did 73 #- (1 RPM 40kg)- did 21 but pressed the first 9 to slight extent, then got better, then did 2 not full squat cleans in the end cause I miss understood.
Tried to work on butterfly after but my shoulders/ arms hurt.
Rudy tried to get me to do Fran but that just wasnt gonna happen...
now everything is getting tight. Need to stretch. Really frustrated by the pullups. Thanks Emmit for your post on the butterfly though!! that is great!
Saturday, January 2, 2010
ups and downs
I apparently am going to do an every other day posting due to a computer that doesn't like me....
so yesterday- back squats were awful, really brought me down. I just am not feeling them. I worked with Jess, and we both agreed at one point we did 165, and I dont remember them looking awful, but right now I am at 135...yuck...but something else to add to the poop list.
Then did max pushups, 3 sets...which would not have felt so bad except Rudy and I did 100 for time the night before. (4:37- followed by 100 squats which brought my total time to 10:02) so pushups were 17-12-10
Then the metcon- front squats felt great at 80% 1 RPM of back squat=54#. total metcon time 6:12- although I think I could have done a little better, put the bar down in the LAST set of front squats like an idiot which wasted time....
Then worked on Butterfly PU- Thanks to Emmitt I got a MUCH better feel...I think i am almost there...now its more of a consistency of getting head above the bar...I do on every 4th pull:) Its really hard being at this point though because I was here with kipping at certain extents and STILL cant get those, I hope the butterfly isnt teasing me as well.
Today worked with Roger, Mike, Em, Ali, and Randy at WCS on snatch and clean and jerk.... While I didnt really PR the weight felt so much better and I hope it is really getting there and that I dont have to keep taking two steps back.
Snatch today- 30kg... stayed around there to practice the form
Clean and jerk 40kg- could have gone up, but stuck there to practice that jerk form. I am pretty excited to know I can get 40 over my head, THAT may be a PR....but I want to do MORE!!!
So my biggest problem is patience....we all like to see results....I hate when I can't get things right away...esp. cause that means extra tips people tell you that you keep trying to remember...But I have to work on PATIENCE....
So tonight I did the row Rudy and Brett did- 5:30 on, 2:30 off, 6on, 3 off, 7 min on, done.
Worked on technique watching the video....I def. feel the difference when I lift my rib cage and straighten my back. I didnt realize how hunched over I rowed, and how much of a better pull I get when I sit up. I consistently was behind Rudy about 150m....
1127-1318-1519.
Ok. that catches me up for now. Well see what the next week brings when we have to go back to full work weeks. Very nervous about how that will affect my training.
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