January 31, 2014

Daily score: 6
Feeling better, not quite energetic but wanted to workout.  Got a massage this morning and everything feels pretty good.


Workout:


A. Clean grip deadlift @31x1; 5-6x5; rest 2 min (increase weight from last week)

165 x 5
175 x 5
175 x 6
175 x 6
185 x 5


B. Push press @31x3; 8-10x5; rest 2 min

65 x 10
65 x 10
65 x 10
70 x 10
70 x 10 (last one was a bit of a push jerk)

+
7 burpees AFAP
row sprint 30 seconds @100%
rest 3:30
x6 sets

Rows: 145, 140, 140, 135, 140, 140


The 185 deadlifts were tough.  Especially the last one.  My back curved a bit.  The hard part is the quick upward motion...obviously, I guess.  The slow down is okay.  I used straps.  The push presses are tough after rep 7 but I think I'll go up more in weight next time.   Last week the hold at the top felt difficult but today it was more the press.  The burpees/row were fun again.  I had my coach watch my rowing form.  Last time I kept bouncing toward the back of the seat but I've corrected that now.  I just feel like I should be able to go faster!  Lol!  Someday :)

January 29, 2014

Daily score: 4
I've got cold of some sort.  Feel achy, tired, stuffy, etc.  Shoulda stayed home from work and slept.  But I'm off tomorrow so I should recover.  My biceps and quads are pretty sore.

Workout:


A1. High hang power clean 3, 3, 3, 3, 3; rest 10 seconds

Started with 95# for 3 x 3 x 3, then failed the 2nd rep on the 4th set, then 85# x 3 x 3

A2. 30" box jumps 5 reps x5; rest 3 min

No prob.  Stepped down.

B. Heavy russian KBS; 10 unbroken x5; rest 2 min

1.5 pood


+
Sprint 50m @100% effort
rest 1:30
x10

First 2 sprints were 11 seconds all the rest were 10.  I had to run 25m then turn around and run back.  Was dark and rainy outside so I did it in the gym.

After watching my hang clean video I wish I'd just stayed with 95# and tried to dive lower under it.  Next time.  The box jumps went well.  I'm still a little intimidated but getting less so.  KBS were heavy but next time I'll try heavier.  I could have done more reps easily...at least to eye level.  The sprints were okay.  It stunk to have to turn around but better than running outside in the dark.  I already feel my shins getting sore from sprinting.  Other than this stupid cold, I'm feeling good.

January 28, 2014

Daily score: 8

Workout:


A. Eccentric only pull ups @31J2; 7-9x5; rest 2min (unloaded)

7, 7, 7 (rep 6 starting to look ugly), 7 (very ugly), 5 (so ugly I called it good)

B. Seated single arm neutral grip DB shoulder press @31x3; 10-12x5;
rest 1 min bw arms (increase weight from last week)

25# x 10 for all 5 sets

C1. Bench press; 10-12x5; rest 1 min

65# x 12
65# x 12
65# x 12
65# x 11
65# x 9

C2. Bent over single arm DB rows; 10-12x5; rest 2 min

20# x 12
25# x 12
30# x12
30# x 12
30# x 10

D. FLR on rings; accumulate 3 min for time


1min, 40, 40, 40 seconds (rest 30 sec in between)


Pull-ups:  the slow descent became faster by the 3rd set, 6th rep.  After that the 2 second hold at the top also got sloppy.  I love these though.  I can feel them making me stronger.  Single arm press were tough with more weight.  The last couple reps were shaky.  Bench press was good.  Still weak in the right anterior shoulder.  Rows were better with more weight.  I'm trying to be careful not to use my whole body to lift the DB when it gets heavy.  FLR was harder than I expected!  Love it though.

January 27, 2014

Daily score: 8

Workout:


A. Back squat @32x1; 8-10x5; rest 90 seconds (increase weight from last week)

75# x 8 for all 5 sets

B. Rear foot elevated DB split squats @20x0; 8-10x4/leg; rest 1 min bw legs

30# x 10
30# x 8
30# x 8
30# x 8

C. Barbell hip thrusts; 15-20x4; rest 2 min

65# x 20
65# x 20
65# x 20
75# x 16

D. Good mornings @33x1; 12-15x4; rest 2 min (increase weight from last week)

45# x 12

45# x 15

55# x 15

55# x 15

Tempo squats are definitely the hardest part of this workout.  By rep 6, I'm hurting.  I've found that the first thing to 'give' is my low back.  It gives during the 2 second hold at the bottom, I roll forward and then coming up my butt goes back and knees fall in a little.  That's on rep 7 or 8.  The DB squats felt good.  Hip thrusts I felt more in my glutes this time.  Good mornings were all hamstring and some challenge to my core strength.  I think I can do more weight, they are just tough because they are so slow.  Thanks!

January 26, 2014

Daily score: 8

Workout:


A. 1 1/4 back squats 8-10x4; rest 2 min

65# x 10
65# x 10
75# x 10
85# x 8

B. Barbell reverse lunges; 24 alt'ing steps x4; rest 2 min

45#, 65, 65, 65

C. Eccentric only weighted pull ups; 2-3x5 @as slow of an eccentric as
possible); rest 2 min

13# x 3
13# x 3
26# x 3
26# x 2
13# x 3

D. Bent over single arm DB rows; 10-12x4; rest 1 min bw arms

25# x 12

30# x 10

30# x 12

30# x 12

I cannot believe how hard those squats became.  I felt like my low back would fatigue and I'd start leaning forward.  Burning in legs.  And once again, my right leg kinda seized up.  Just got really tight, especially the hip flexors, in between sets.  The lunges were tough by rep 18, but not so bad.  The eccentric pull ups were again really hard.  The 4th set that I tried to do with 26# was pretty ridiculous.  I basically descended a mili-second less than falling...well maybe not that bad, but it wasn't great.  My biceps are still sore.  Single arm rows felt good, challenging to finish all 12.  Good times...getting stronger!

January 25, 2014

Daily Score: 8

Workout:


A. Clean grip deadlift @31x1; 5-6x5; rest 2 min (use straps for grip)

135# x 6
155# x 6
155# x 6
175# x 5
175# x 6


B. Push press @31x3; 8-10x4; rest 2 min

65# x 9
65# x 8
65# x 9
65# x 9

+
7 burpees AFAP
row sprint 30 seconds @100%
rest 3:30
x5 sets

It took me about 1 minute for each round, give or take a few seconds.  Meters:
150, 150, 145, 145, 145

I took a rest day yesterday and was surprised to feel what seemed even more sore this morning.  My abs, hamstrings, and arms in general were aching :).  It's crazy.  I feel like CrossFit hasn't really been making me sore for awhile...but now, well, it's working :).  The slow descent on the dead lift made it tough to keep my back straight.  It's a little tight tonight.  The push press was tough too...getting used to the tempo work is a bit of a mental adjustment.  More slow torture rather than aggressive movement.  The WOD was fun.  It was good to just go all out on the rower.  I think 30 seconds was about as long as I could keep that pace.  And I kept slipping toward the back of the seat.  My coach gave me some pointers and that improved.  I rolled out my legs on the foam roller after.  Ready for another day!

January 23, 2014

Daily score: 8

Workout:

A. Eccentric only pull ups @31J2; 6-8x5; rest 2min (unloaded)

8, 8, 6, 6, 5

B. Seated single arm neutral grip DB shoulder press @31x3; 10-12x5; rest 1 min bw arms

20#: 12, 12, 10, 10, 10 per arm

C1. Bench press; 10-12x4; rest 1 min

65#: 12, 11, 10, 10

C2. Bent over single arm DB rows; 10-12x4; rest 2 min

20#: 12, 12, 12, 12 per arm

D. "tabata" sit ups

11

http://youtu.be/zAOWqkCjOuc  link for DB press (wouldn't let me post it here)

So as the day went on it became more evident how sore my hamstrings were from yesterday.  Other than that the hip flexors feel better and I feel pretty good.  Didn't get of work til 7p though, so stinks to have to work out later than usual.  Better than nothing though!

Wow!  Those eccentric pull ups are tough.  The video is of my second set and already I was having a hard time holding for 2 at the top.  By the 5th set I failed the 6th rep and the 5th was pretty shaky.  The hardest part was hold at the top...and then not just falling to the bottom.  Biceps felt fatigued.

The DB shoulder press was tough too.  Felt tension in my anterior shoulder, mostly the right.  Hard part was exploding up and holding at the top.  But these were doable.  It's an adjustment to how long it takes to work through 5 sets of something like this.

Bench press felt great.  The 10th rep on the last set was max effort.  Right side tends to lag behind the left, again tension in right anterior shoulder.

Bent over rows- I will do more weight next time.  The last couple reps were tough but I should have gone heavier.

Tabata- fun!

Forgot to video some hip thrusters!  Next time.  I did watch a youtube video of them today though and it looks like I was doing the same thing :)

January 22, 2014

Daily score: 8

Workout:

A. Back squat @32x1; 8-10x5; rest 90 seconds

10 at 65
9 at 75
8 at 75
8 at 75
8 at 75

B. Rear foot elevated DB split squats @20x0; 8-10x3/leg; rest 1 min bw legs

8 with 25# each hand
8 with 25
8 with 25

C. Barbell hip thrusts; 15-20x3; rest 2 min

20 at 55#
18 at 65#
16 at 65#

 D. Good mornings @33x1; 12-15x4; rest 2 min

15 with 35#
12 with 45#
15 with 45#
15 with 45#

 The slow squats were much harder than I thought they'd be.  Mostly burning in legs, tight lower and upper back.  Rep 8 got pretty hard to stand up.  I made sure I went all the way down and stayed as verticle as possible.  I had my coach watch me do the DB split squats and realized that I previously had not been going low enough.  Going below 90 degrees was more challenging and 25#'s was enough.  I attached a video of a few reps to be sure I'm doing it right.  Hip thrust tired out my hip flexors.  Good mornings felt pretty good. 

January 20, 2014

Daily Score: 8

Workout:

A. Split jerk; build to a max

130#

B. Push jerk; build to a max

115#

C. Rear foot elevated DB split squat; build to an 8rm per side

40#

+
3 rounds for time:
25 kbs 1.5 pood
50 double unders

=9:00 mins

125 split jerk

130 split jerk

115 push jerk

125 push jerk attempt

Both max attempts went about as I thought they would.  The split squats were tough but felt good.  I did a set with 20, then 30, then 40 in each hand.  The wod was tough.  I could only get the 53# KB somewhere between shoulder height and overhead.  I did the first 25 unbroken.  The first set of double unders took me awhile to find a rhythmn but the following rounds were better.  2nd set of KBs I did 15 and 10, third set 13 and 12.  That's all for now!  

January 18, 2014

Daily Score: 8



Workout:

A: run 800m

3:33

B: row for 1 hour for meters

12,378m






In Bend this weekend for a competition. Just as a cheerleader. At 36,000 feet. Run was fine. Row was also not as bad as I thought it would be. The last 10 minutes were long, but I really felt pretty good. My arms didn't get tired 'til the end. Right buttock, hip flexors, flared up early. But after stretching and rolling, not so bad.  I kept pretty much a 2:25 pace throughout. But pacing is my forte. Don't think I'll be doing that again for fun or anything, but I kinda enjoyed the challenge.

January 16, 2014

Daily score: 5
Tired, sore shoulders.  Did last nights workout at 6p and today's at 6:30a d/t my schedule.


Workout:

A: Squat snatch; build to max

Max= 80

B: back squat; build to max

Max= 165

C: 20 squat snatch for time at 77% A

5:09 at 60#

D: Benchpress; build to max

Max= 105

E: amrap dips

Did a couple but stopped d/t right shoulder pain.

75 and 80 snatch

85 attempt

155 back squat

165 back squat

20 squat snatches at 60

bench 105

Everything went pretty well.  It was freezing in the gym this morning and I was fighting to stay warm.  My right shoulder felt 'weak'/sore in the anterior lateral area after all the snatching.  I think it's fine, just fatigued.  I could probably have done those 20 snatches faster.  It was my back that got tight and right shoulder fatigued.  And as usual, my legs got tired from the squating.  The back squat was tough.  It's been awhile since I worked on a max and was hoping for more.  But I realized I was starting to compromised depth.  I bailed on the amrap dips because my shoulder felt like it need a rest.  I'll throw 'em in next time.

Thanks!

January 15, 2014

Daily Score: 7
Still need more sleep, have plans to do better next week. Physically feel good.


Workout:

A: 5 min amrap squat clean, 80% of max (115)

Used 95#, did 21. The last minute was tough. My legs got tired. I felt like my upper back was a weak point too. It started to curve.

B: 15 min amrap
     15 75# thrusters
     15 burpees
     15 20" box jumps

3 rounds plus 13 thrusters

This was awful. Did the first 15 thrusters unbroken.  Upon watching the video I realized how painfully slow I did them. The burpees were fine. Box jumps were shaky as my legs got tired. But really the whole thing was about the thrusters and doing them heavy while winded.  The second and third set I did by 5's and the 4th set by 3's. Legs got tired and shaky and my lungs were burning.

Squat cleans

Amrap

January 13, 2014

Daily score: 6
Right leg feels good.  Neck is really sore from doing Karen.


Workout:

Skills filming:
- Pistols (3/side from front and side…if you can't do them just an
attempt on each side)
Did 3 each side

- Attempt at strict hspu
Did one strict

- 1 set amrap unbroken kipping hspu
12 reps

- 15 burpees as fast as possible
42 seconds

- 1 set amrap unbroken double unders (stop if you get to 50)
12

- 5 box jumps AFAP on 20/24/30 inch box
7, 10, and 22 seconds

- single arm OHS on both sides with a moderate load KB
26 pound KB

- attmempt at an amrap set of strict toes to bar
7

+
A. Power clean; build to a max
Built to 115, attempted 125 a few times 

B. Amrap power clean in 8 min @90% of A
105#, 42 reps

C. Side plank; AMSAP unbroken x1 attmempt per side; rest as needed bw sides
Right=1:17  Left=1:28

D. 20 seconsd max reps sit ups anchored feet; rest 10 seconds x8 sets
(done for maximal number per set, NOT lowest score or average)
13, 13, 14, 13, 12, 12, 12, 12



Videos:

Pistols

Strict HSPU

Amrap kipping HSPU

15 burpees as fast as possible

Double unders

Box jumps (30, 24, 20)

single arm OH squats

T2B amrap

A: pwr clean max, 115, 125 attempt

B:

C: Planks

D:
http://youtu.be/SB9BlnsHP_A

Skills testing was fun.  Pretty sure my toe to bar is messed up, not very efficient.  It was the first time I'd jumped on the 30' box which was exciting.  I was again frustrated that I could do more on the power clean max.  But the 8 minute AMRAP was fun.  I only failed one rep.  I think the hard part of the plank was the pressure on my shoulders and legs slipping.  All and all a good time, thanks!

January 12, 2014

Daily Score: 5
Just trying to recover from being so busy. I got a good 9 hours of sleep but still feel behind. But my Broncos won today!!! So really,  all is well. I didn't even drink in a effort not to sabotage my recovery. Well, and I knew I had 'Karen' to look forward to in the evening.  I did eat game day food however and probably did not drink enough water today.  My right leg still feels sore and tight.

Workout:

A:  Squat clean; build to a max

B:  Front squat; build to a max

C:  Karen = 9:24

Summary:

I knew it was going to be a rough day after I failed the 115 clean.  I just felt weak and the bar felt heavier than it should.  I feel like I can't keep my torso braced and am catching the bar too far forward.  And then, as usual, I get stuck in the bottom and struggle to stand up.

Front squat was similar to the clean.  Just disappointed in how heavy it felt and that I couldn't do more.

Karen.  Well,  my phone ran out of recording space after about the first minute or so.  I did 25 unbroken and then pretty much went by 10's.  Chest was burning the whole time.  Just felt like I need to rest to catch my breath but knew I should just keep moving.  Once I broke 100, mentally I felt a lot better.

That's all for now!  Off to bed!

January 11, 2014

Daily Score: 6

Still tired from a long stressful week with not enough sleep.  But excited and jazzed to be part of moving the gym and starting somewhere new.  Can't wait to break it in!



Workout:

A:  Strict pull up attempt

B:  1 set amrap unbroken CTB pull up

C:  1 set amrap unbroken pull ups

WOD:
3 sets @100% effort
Row 1k
rest exactly 12 min btw sets


A:  Tried!


B:  Tried!  But was really only getting my collarbone up there.

C:  Got 9 in a row.  It was my grip that gave out first.

WOD:
Set 1 = 4:07
Set 2 = 4:10
Set 3 = 4:11

The last 250m got tough on each set.  I just wanted to slow down.  I know I was pacing myself from the beginning and need to work on going 100% from the beginning.  The rest period was more than enough.  I did feel a tightness from my right butt down my hamstring.  I feel like I was pushing more with my right side and aggravated it.  I got piriformis syndrome all the time when I ran a lot and this feels the same.  Not too bad though.  Just need to stretch it out.

January 10, 2014

Daily score: 5

Tired.  All good stuff going on,  just need more sleep.  We are in the process of moving the gym so I can't work out today because the rig is already taken down.

Food:

0600
8 oz water
Progenex More Muscle
Greek yogurt, blue berries, honey

0820
12 oz water

1030
Protein bar

1130
Egg salad sandwich
Banana
12 oz water

1500
Beef stew
Americano with cream

1630
Apple cider vinegar drink

1930
Bread and olive oil
Red wine, 2 glasses
(restaurant)

2030
Spaghetti with meat sauce
(restaurant)

2130
Cheesecake, split a piece
8 oz water


Calories: 2710
Fat: 98.9
Carbs: 299.9
Protein: 106.5
Water:  40 oz

Very stressful day at work.  I'm so glad the week is done and looking forward to the gym move tomorrow.

January 9, 2014

Daily Score: 5
Feeling a little stressed due to a crazy week at work and prepping to move the gym to the new location. I've been sleeping a little less than usual.  But excited to do my first workout.

Food:

0600
almond butter
greek yogurt with honey and blueberries

0700
8 oz water
coffee with cream

0945
americano with cream
12 oz water
protein bar

1200
Bento Bowl (chicken, rice, veggies)
Piece dark chocolate
16 oz water

1500
Protein bar
12 oz water

1630
Piece dark chocolate
8 oz water

1700
Sweet potatoe chips

1730 *workout*

1830
Progenex Recovery

2115
Progenex Cocoon

Calories 2205
Fat 100.9
Carbs 192.2
Protein 137.2
Water 56 oz





Work-out:

From 1730-1830 after work.  Recruited a couple gym rats to join me on the WOD.

Power Snatch; build to a max-
83#
Failed once, got it the second time

Deadlift; build to a tough single-
started at 135, built to 195

Press; build to a max-
started at 65, built to 85, attempted 95 but failed
85# seemed heavier than it should today, I should have tried 90, don't know why I didn't

WOD: 21-15-9 DL 70% of above, box jump 24"

Weight=135
Time= 4:40

video: http://youtu.be/jdWDkyAFKJU

Did all unbroken.  First set of 21 DL's got heavy around 17.  Then first box jump was a little scary with wobbly legs.  15 DL's was the hardest part, just burning legs.  I usually use the 20" box so 24" seemed high but I really didn't have any trouble with it.  I was a little light headed after.  Was fun!  Excited to get started!  I am a little sleep deprived this week though from working late, helping out at the gym, and figuring this whole blog thing out.

January 8, 2014

Food:

0515
Coffee with cream

0545
Banana and almond butter
Slice of protein carrot cake

0600
Green tea

0800
8 oz water

0900
8 oz water

1000
Protein bar
8 oz water

1100
1 cup tuna salad
1 slice swiss cheese
16 oz water
chips
pickles

1200
Americano with cream
piece dark chocolate

1400
Protein bar
8 oz water

1830
fish tacos
chips
8 oz water

Calories: 2138
Fat: 123.3
Pro: 97.4
Carbs: 179.8
Water: 56 oz

Once again, still out of my protein shake.  Ate bars instead.

January 7, 2014

Food:

0545

Banana with almond butter

Slice of protein carrot cake

Cofffee with cream

0900

Cottage cheese

Protein bar

0930

Coffee with cream

8 oz. water

1150

Chips

Egg Salad

2 slices swiss cheese

16 oz. water

1230

8 oz. water

piece of dark chocolate

1415

Breve (1 shot espresso plus cream)

8 oz. water

1600

Protein bar

8 oz. water

1700

5 hazelnuts

piece of dark chocolate

2100

Beef and vegetable stew

Brown rice

Calories: 2848

Fat: 169.8

Pro: 128.5

Carbs: 235.0
Water: 48 oz.

The only thing weird about this day is that I am out of my protein shake so ate bars instead.  Also, I don't usually get home so late at night.