10/11/12

I had an awesome session today. I took a nap today and when I woke up from it I almost didn't want to train because I was so tired/sore, but once I got warm I felt great. I did a bunch of movements that didn't cause any elbow pain. I was really happy with today. Lots of stuff I used to be awful at; snatch, muscle-ups and HSPU. The HSPU are still my biggest weakness, but it's coming along.

EMOM 20 Minutes:

5 Minutes: High Hang Squat Snatch - 135#
5 Minutes: High Hang Squat Snatch - 155#
5 Minutes: Squat Snatch from Floor - 175#
5 Minutes: Squat Snatch from Floor - 195#

-I was stoked to hit 195# for 5 minutes in a row. It's 10# off my max. I'm stoked to PR my snatch soon.

Snatch Grip Push-Press - 3,3,3,1 (f) - 175, 195, 215, 225 (failed on second rep, shoulders just done)

Every :30 on the :30 for 10 Minutes:
-Start of Minutes: 1 Muscle-up
-Start of :30: 1 Strict Muscle-up

-20 reps total, 10 kipping, 10 strict. Both movements felt really good. If I didn't have to save my shoulders a little for the metcon I would have kept going.

Rest 15 minutes then...

For time:

800m Run
then...
10 Rounds:
10 Burpees
5 HSPU
then...
800m Run

28.07. This is the longest metcon I've done in a long time. The 'good' athletes in the gym were doing this in under 20 minutes. My run was average speed, burpees were fast, my HSPU just went out after about 30 reps. My kip is getting drastically better. I can't wait to get this 100% down and have it be second nature like a kipping pull-up. Overall a solid day. I love where I'm at (outside of my elbow) and I'm super stoked to train tomorrow!

10/10/12

Had a solid session today. Good training.

5 x 2 - Snatch off low blocks (above knee) - 155, 165, 175, 185, 195# (this is a PR)

5 x 2 - Clean off low blocks (above knee ) - 5 sets @ 225# - went light on these considering yesterday.

3 x 20 - Alternating Lunges onto a 20" Box (barbell in front rack) - 95, 115, 115# - never done these, they were great.

3 x 5 - Weighted Strict Chest-to-Bar Pull-up - 3 sets @ 18# KB - went light/not to failure on these considering the metcon.

Rest 15 minutes then...

'Helen'
3 RFT:
400m Run
21 KB Swings (53#)
12 Pull-ups

8.25. This is about 30 seconds off my PR. I just wasn't feeling the run after those cleans yesterday and the lifting today. My butterfly pull-ups are getting A LOT better. Strung them together today and they were fast. Solid stuff. Stoked to train tomorrow!

10/9/12

I was super pissed today because my left elbow is acting up. The tricep muscle no longer hurts and I can rack the bar, but I cannot overhead press without pain in the elbow joint itself. Not good. I had to heavily modify the lifting, cutting out the jerks and pressing. But I ended up feeling great on the lifting and metcon I was able to do.

Strict Pull-ups - 4 ME Sets, alternating grips (over/under) @ 60 seconds rest  - 17, 12, 11, 10

EMOM for 20 minutes:
5 minutes: High Hang Squat Clean (245#)
5 Minutes: High Hang Squat Clean (265#)
5 Minutes: Squat Clean from Floor (275#)
5 Minutes: Squat Clean from Floor (295#) - failed on the 5th attempt, only 4 reps

-I was extremely happy to hit 295 4 minutes in a row considering my 1 RM is 300#. I will PR my clean for sure next time I lift. I'm stoked how strong I felt on these.

Back Squat:
135# x 10, 225# x 5, 275# x 5
then...

1 x 5 @ 75% (300#)
1 x 3 @ 80% (320#)
3 x 3 @ 85% (340#)

Rest 10 minutes then...

15 Minute AMRAP:
4 HSPU
9 Toes-to-Bar
250m Row

6 Rounds + 9 T2B. Solid metcon. These are the best my HSPU have ever felt. Almost all the sets were unbroken. My T2B felt great. Solid session in the gym. I'm still really upset about my elbow though.

10/8/12

Body is fairly toasted. Taking complete rest.

10/7/12

0930 

Event 5 

For time:

15 Overhead Squats (115#)

15 Over-the-bar Burpees

1000m Row

15 Overhead Squats (135#)

15 Over-the-bar Burpees

6.57. Solid pace, I kept everything unbroken. My row was a little slow, about a 1:50. But overall I got 14th in the event, enough to keep my 12th place and make the final cut! 

1:30 PM

Event 6 (cuts were made, only top 12 of 52) 

For time:

8 Turkish Get-ups

10 Power Cleans (185#)

12 Back Squats (225#)

2/4/8 Muscle-ups - 150m Shuttle Run after each Set 

7.02. My get-ups were a lot slower than a lot of peoples. I just don't do these often and if I do it's not for speed. This is a dangerous movement to perform at intensity, I wouldn't program this into a WOD. Anyway, everything else went pretty well. I hadn't done muscle-ups in a while because of my elbow injury; they ended up feeling great. I got the first set unbroken, 3/1 and then 2/2/2/1/1. My run was slow as hell. But I beat at least 3 people, maybe 4. I'm not sure, the final standings are not posted.

At worst I got 12th overall, but I think I went up a few spaces. I will post results when I have access to them. This weekend was great. I got to throw down on some legit WODs (especially the last one) with some really legit athletes; previous Games and top regional athletes. Where I ended up, right in the top 10, is where I need to be. I made the final cut and maybe top 10 this weekend. This is where I want to be at regionals this year. 

I'm so glad I did this competition. It was exactly what I needed. I want to do every competition I can this year, it's what I love to do most in life. 

10/6/12

Today was awesome. It was the first competition I've done since moving to Chicago. I'm definitely getting back in shape after my stint of partying this summer. It feels awesome. I loved competing this weekend. It was the most fun I've had in a long time. I love setting goals for each individual workout and trying to tackle them; even if I'm not competing against other athletes I still get the opportunity to compete against myself. This weekend was unlike regionals in that I was actually competing with the men around me. I was battling to make it to the finals and I did. I loved every second of this weekend. There are a lot of highs and lows in any crossfit competition, but it's this sport is the most fulfilling thing I've ever done.

10:00 AM
Event 1:
AMRAP 8 Minutes:
5 Thrusters (135#)
10 Over-the-Box Jumps 24"

I don't remember my rounds, but I got 17th place. I wanted to place higher on this WOD, but my over-the-box jumps went out fast. I've never done this movement before and I definitely felt these in my legs.  Thrusters were all fast and unbroken.

1:30 PM
Event 2:
4 RFT:
5 Wall-Walks
200m Sand Bag Run (45#)

This was my lowest placing overall this weekend, I took 25th. My running just wasn't that fast and my wall-walks are not great. Hand stand work always holds me back. It's getting better, but it's definitely not where it needs to be. I'm going to incorporate these into my training more often.

5:30 PM
Event 3 and 4:
5 Minute AMRAP:
7 Dead-lifts (275#)
30 Double-unders

Rest 1 minute...

2 Minute AMRAP:
Ground-to-Overhead (75#)

Event 3 saved me. I got 6th overall in this WOD and it jumped me up the leader board quite a bit. I got 6 rounds + 17 DU's. I missed about 10 DUs in the WOD, all 49 dead-lifts unbroken and fast. Solid stuff.

I placed 13th in event 4. After event 3 event 4 was terribly difficult. I'm pretty happy with my performance. There might have been a few more reps there, but I got 36 at the time. When I practiced this fresh I got 28 reps in 60 seconds, but after event 3 75# felt like 135#.

At the end of the day I was in 12th place of 52. Top 12 get make it to the finals after 1 more WOD tomorrow.

10/5/12

Complete Rest.

10/4/12

Today was an active rest day. The events for my competition this weekend were announced last night so I had some skills/stuff to play around with today. I got in some movement and practiced a few things I wanted to. I'm pumped for this weekend. I really forgot in the blur of this summer/moving across the country/starting law school just how much I love competing in Crossfit. It's the best sport in the world for me; there's always something to work on and always something to keep me humble. That's what it's all about. I'm excited to go out there this weekend and just go as hard as I can and be my best.

-I did a long warm-up and lots of mobility - the same stuff I do everyday before working out. Then I practiced wall-walks. That movement is in a WOD this weekend and I never train them. I probably should, they would probably help my HSPUs. Anyway, they felt pretty good and fast.

-I also practiced a 1 minute AMRAP of 75# power snatches, I got 28 reps unbroken. We'll see how the 2 minute AMRAP of this goes on Saturday.

-I also got in 10 sets of 5 dead-hang pull-ups @ 60 seconds rest.

-2000m Row @ super easy pace (2:00 / 500m)

-Easy active recovery day in the gym; stoked to compete this weekend!

10/3/12

I had an awesome workout today. I was extremely sore, but once I got warm I felt great. This training is what it's all about.

5 x 2 - Vertical Snatch off High Blocks - 155, 165 x 3, 175#

5 x 2 Vertical Clean off High Blocks - 225, 245 x2, 255, 265#

I haven't lifted off high blocks very much, but these felt great.

3 Sets: Max Strict HSPU + Max Kipping HSPU:

8 + 4, 6 + 0, 4 + 2 (rough)

3 x 3 - Strict Behind Neck Press @ 115#

Rest 5 minutes then...

10 Rounds for time:
5 Dead-lifts (225#)
25 Double-unders

5.58. I had a large transition space, probably could have been a bit closer to 5 flat without this transition, but I had to because the gym was so packed. Overall a solid effort, only missed 3 of 250 double-unders. I wish I wouldn't have missed any! 225 feels like 135, I really can't tell the difference anymore! Solid day, great training. I'm pumped for this weekend.

10/2/12

Great early morning session. Felt strong.

7 x 1 - 3 Pos. Clean (Floor, Below Knee, High Hang) + 1 Split Jerk - 185 x 2, 205# x 5

5 x 3 - High Hang Clean Pull (Clean Shrug) - All sets at 295#

Push-Press 5,5,3,3,2 (f) - 175, 185, 205, 205, 205 (failed last set of 205, only got 2 reps) - Haven't been doing any pressing from the rack in over a month, but I'm getting it back and these felt decent.

Back Squat
2 x 8 @ 65% (260#)
2 x 5 @ 70% (280#)
1 x 5 @ 75% (300#)

Rest 5 minutes then...


10 Minute AMRAP:
1,1,2,2,3,3... (ladder)
Bench Press (135#)
Burpee

Got through 9 burpees. My bench went out fast, but overall a solid finisher to this session. I love being able to do some hardcore strength training at 100% strength!

10/1/12

Today was the best workout I've had in a long time. I felt fit. I love this feeling. This is what it's all about. I love it more than anything. I am so excited to compete this weekend.

7 x 1 - 3 Pos. Snatch (Floor, Below Knee, High Hang) - 135 x 1, 155 x 2, 165 x 2, 175 x 2, #185 x 1 (185 was a huge PR - I've never done this with more than 155).

5 x 3 - Snatch Grip Dead-lift to Above Knee - 225, 275, 325#  x 3

5 Sets Max Reps Dead-hang Pull-ups @ 60 sec. rest - 12, 10, 8, 7, 7 - need to get these back ASAP, haven't been doing them lately, want to be above 20.

Rest 10 minutes then...

For time:
500m Row
50 Wall-ball
400m Row
40 Wall-ball
300m Row
30 Wall-ball
200m Row
20 Wall-ball
100m Row
10 Wall-ball

I didn't get the time on this, the gym was packed and someone switched off the clock I was using. But I went 100%. This was a burner. Great WOD. It was a main-site from a few weeks back. Really hard on the lungs. I felt really fit though. I love feeling like I'm attacking the WOD rather then getting my ass handed to me by the WOD. Great day in the gym, this is what it's all about.

9/30/12

Active recovery - 5 mile run. Did not time the run, but went at a moderate pace. This run was the fastest/most fit/lightest on my feet I've felt running in a long time. Great stuff. I've forgotten how much I love to run.

9/29/12

Complete rest

9/28/12

I felt great today. No lifting, but some solid body weight work.

'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

18.06. The push-ups were by far the most time consuming part. Overall a solid effort. I had some solid athletes to train with and went hard. Great day in the gym.

Rest 10 minutes then...

1 Mile Run @ 80% effort. Felt solid.

9/27/12

Complete rest. Contemplated active recovery, but my body needed full rest.

9/26/12

A shorter session today; had some other stuff planned, but canceled due to time constraints. Felt solid on the metcon.

1 Rep Max Weighted Strict Pull-up: 70#, went for 79# but needed a little kip to get over the top.

Rest 10 minutes then...

12 Minute AMRAP:
9 HSPU
26 24" Box Jumps
77 Double-unders
35 Hang Power Cleans (95#)

2 Rds + 26 Box Jumps. Weird programming, but a solid metcon nonetheless. Everything felt good.

9/25/12

I'm pissed I didn't PR my back squat today. It was kind of an eye opener. I need to get my diet and rest back to a professional level; I've lost sight of my priorities and things need to change. They will. That doctor appointment yesterday is a miracle worker. Zero pain in my rack position. My mental game was better than ever today. I felt zero inhibition and pushed it.

EMOM 6 Minutes: 2 Hang Squat Cleans @ 70% (210#) - Felt easy as hell, light weight.

Back Squat - 20 minutes to establish a 1 RM  - went 305 x 3 then singles @ 355, 385, 405# (failed)

-405 would have been a 5 lb PR. 385 felt way easier than the last time I did it. I almost went for another attempt at 405, but I didn't have time. I will rock 405 next time I max out. I can't believe I failed this lift. I hate that feeling. This was the most motivating moment I've had in a while.

Rest 10 minutes then...

1 Minute AMRAP Burpees

Score: 29 Burpees. Went hard, felt good. Really felt these in my legs.

Rest 5 minutes then...

1 Mile TT

Score: 6:19. Not the fastest mile I've ever ran, but there were a lot of turns and people on the sidewalk. Very unideal conditions for a fast time. But I tried to push it. I'd really like to run around a 5:30ish mile this year.

Rest 20 minutes then...

6 Rounds @ 1 minute on / 1 minute off:

5 Knees-to-elbows
10 Push-Press (75#)
20 Over-the-bar hops

-So this WOD you go 100% for a minute, rest between minutes 2 and 3 and so on. Obviously with this large rest interval everything was at 100% and fast. This WOD went very quick, everything felt good. First push-pressing in a while. I'm glad I'm back in business in the rack position.

Rest 5 minutes then...

5 x 60 Second Plank Holds @ 1:1 Rest

9/24/12

I felt awesome today. This is a lower volume week with some maxing out.

Behind the Neck Jerk - 205, 225,  245, #270 (PR)

Rest 10 minutes then...

For time:
25-20-15-10-5 KB Swings (70#)
5-10-15-20-25 Wall-Balls

6:23. I tried to go unbroken on this, but that just didn't happen on either movement. I felt good and had a solid athlete to train with. Stoked about the all-time overhead PR. I wish I could front jerk, I had to go behind the neck due to my rack position. I went to a doctor today and he rubbed out and ultra-sounded my elbow. It's not torn which is good, looks like a lot of scar tissue though. He said it should clear up soon. It felt better today. Stoked to train again tomorrow.

9/22 and 9/23

Complete rest.

9/21/12

I didn't feel great today. I was pretty sore throughout my entire body. My snatches felt good, but I didn't feel great on the metcon. Glad I got the work in, but not the best session I've ever had. My rack position is killing me and it's really affecting me mentally. I hate it. I can't wait to get into the doctor on Monday.

7 x 1 - 1 High Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats
-3 sets at 155#, 2 sets at 165#, 2 sets at 170#

Rest 25 minutes then...

'Dianne'
21-15-9
Dead-lifts (225#)
HSPU

12.00. I didn't feel great. I've already done HSPU and dead-lifts this week. I just didn't have much there, but I tried to push it.

Post WOD:

2 x 25 GHD Sit-ups @ 90 seconds rest