March 31, 2014

Daily score: 8

Workout:


A. Squat snatch; build to a tough single in 10 min

83

B. Squat snatch; 15 singels @85% of A; rest 1 min

68

+
15 min amrap:
5 squat clean @75% 1rm
5 burpees over bar

8 + 5

Enjoyed working on the squat snatch.  Nothing particularily of note here.  The 15 with one minute rest felt easy, was good practice.  The amrap was tough.  Mostly just my back getting tight and struggling with keeping it aligned coming up out of the front squat.  But I did them all without losing form.  Burpees were no big deal.  Feeling stronger.  Did hot yoga twice over the weekend and feel great.  I may try and do it once a week, thoughts?  It didn't make me sore at all.

March 29, 2014

Daily score: 7

Workout:


A. Split jerk; build to a max

140!

B. Amrap CTb pull ups in 3 min

30 reg pull ups

C. Bench press; build to a max

120

+
7 min max reps burpees (12.1 standards)

80

I was so so so excited to get 140 on my split jerk today!  I know I did it in San Diego in February and it's been haunting me ever since.  Honestly, it just felt good and I didn't even get that low under it.  I nearly got 145.  Happy.  Pull ups were funny because it's been so long since I did anything other than strict it felt weird to try and kip again.    Bench was good.  Love the 7 minute burpee challenge :).  I have a thing for burpees.  I know last time I did this I got 75, so I'm happy with 80.  Thanks!

March 28, 2014

Daily score: 6

Workout:

A. Front squat; build to a 1rm

140

B. 30 squat snatch for time @75% 1rm

6:47

+
"karen" (150 wB)

9:00


140 Front squat was exciting.  It felt good too.  The 30 squat snatches were heavy and tough but I really didn't stop much, just dropped the bar everytime and took a deep breath.  I stopped a little longer at 15 and 23.  Karen, thanks for that :).  Walls balls kill me mentally.  I was so hoping to do better than 9:00, but they got me.  I know I can do better, just start freaking out when I get out of breath.  Thanks!

March 26, 2014

Daily score: 7

Workout:


A. Deficit deadlift @31x1; 2-3x5; rest 2 min

135 x 3
155 x 3
175 x 3
185 x 3
195 x 2

B. TnG power snatch; 6 reps on the min for 10 min (same weight as last week)

53#

C. Sled pull throughs; 15-20x3; rest 2 min (increase load from last week)

135 x 20
145 x 20
155 x 20

D. Amrap russian KBS unbroken x5; rest 2 min 2 pood

12 x 5

Deadlifts felt good.  195 was a little hard to keep my form intact.  For some reason the power snatch was way harder with 6 reps than I remember it being with 5.  I was definitely tired by the end.  Sled pull throughs felt better this time.  I think I've got the hang of it now.  The KBS were HARD...each time I was hoping to squeak out one more rep and just couldn't.  My low back is definitely tired, tight.  Glad I've got tomorrow off.  Going to bed early!

March 25, 2014

Daily score: 6

Workout:


A. Weighted pull ups; 18 singles; rest as needed bw reps

2 at 7.5
2 at 5
14 at 2.5

B. Strict toes to bar; armap unbroken x4; rest 2 min

3, 3, 3, 2

+
Row sprint 20 seconds @100%
rest 2:40
x10
(rest 5 min bw sets 5/6)

All around 95-100m

Calf feels back to normal today.  I slept good last night too.  My abs are sore for some reason, were more sore yesterday...probably tabata sit ups and no stretching.  I love these weighted pull ups, still so exciting.  But today I couldn't crank out any at 10#.  So started at 7.5 and had to go down from there.  I also needed a lot of recovery in between, 2 mins or so.  Strict toes to bar is clearly a weakness.  I can't believe I can't do more than that.  I just couldn't get my toes all the way there.  Rowing was fun, felt good to go all out...for only 20 seconds :).  Thanks!

March 24, 2014

Daily score: 6

Workout:


A. Squat snatch; build to a tough single in 10 min

83#

B. Squat snatch; 15 singels @83% of A; rest 1 min

68#

C. Amrap squat clean in 5 min @80% 1rm

98# x 14

+
3 rounds for time:
30 wall balls
15 box jumps 24" (step down)

6:10

Squat snatch work was really fun.  83# was actually pretty easy, I did 88# but I power snatched it.  But that was a PR for me.  Squat snatches at 68# were great practice.  The amrap squat clean was tough...felt heavy.  Around rep 12, I totally curved my back coming up in the front squat.  Lost ab and back strength.  The WOD was a good confidence builder for me.  I have a real issue with breaking up wall balls...because I hate them... but I did these all unbroken.  It may have been that I recruited another girl to do it beside me and wasn't gonna let her beat me.  I stepped up and down on the box jumps because I really felt if I jumped my calf would go crazy again.  Surprisingly, stepping up isn't that much easier.  Not as much fun though.  Thanks!

March 22, 2014

Daily score: 6

Workout:


A. Split jerk; 1 on the 30 seconds for 30 reps @67-77% 1rm

88#

B1. TnG push jerk; 10 unbroken x5; rest 1 min

63, 68, 73, 78, 83

B2. CTB pull ups; amrap in 75 seconds x5; rest 2 min

15 minutes max strict pull-ups: 26

C1. Neutral grip DB incline bench press; 12-15x5; rest 1 min

25 x 12
25 x 13
25 x 12
25 x 12
25 x 12

C2. Bent over single arm DB rows; 10-12x5; rest 1 min (increase weight
from last week)

35 x 10
35 x 10
35 x 12
40 x 10
35 x 12

D. "tabata" sit ups (for max reps every set, not lowest score)

12, 12, 12, 10, 10, 10, 10, 10


The gym was freezing this morning, took me a long time to warm up.  Split jerks were fun.  I got a few that felt just perfect.  Push jerks also felt good.  The 83# was pretty tough to crank out 10.  The DB incline bench was very challenging.  I definitely feel it in my anterior shoulders.  Each set was tough to get to 12.  Bent over rows: I'll attach the video.  I played around with pulling to lower on my chest and tried not to roll to the side too much.  I'm kinda sore from the sit ups today.  I enjoyed that.  Just wish I could move faster :).  Thanks!

March 20, 2014

Daily score: 5

Workout:

A. Deficit deadlift @31x1; 4-5x5; rest 2 min

123 x 5
138 x 5
148 x 5
158 x 5
163 x 5

B. TnG power snatch; 5 reps on the min for 10 min (light/moderate
loading, no risk of failing on weight selection)

53#

C. Sled pull throughs; 15-20x5; rest 2 min
+

50  x 20
125 x 15
125 x 15
125 x 15
125 x 15

10 min amrap:
10 unbroken 2 pood KBS
30 double unders

5 rounds 

Well, as I mentioned in my email, it's been a stressful week.  So not too surprising that during my warm up I strained something in my calf while doing double unders.  Everything was fine until the WOD.  I started a little light on the deadlifts, nervous after straining my back last week.  They felt great though.  The power snatch was fun, my coach helped critique me and I feel like my hip pop is getting better.  Sled pull throughs helped with that too.  A cool exercise.  I made the kids pull them during my CFKids class after my workout.  They loved it...hilarious.  The WOD:  swinging that big KB is no joke.  I struggled on reps 8, 9, 10 to get it to shoulder level.  Really felt the challenged in my hips and low back...in a good way.  Double unders were not great tonight and by the fifth round I could hardly jump d/t my calf..  But I made it.  I had a few strings of 20 or so.  Thanks!

March 19, 2014

Daily score: 5

Workout:

A. Weighted pull ups; 15 singles; rest as needed bw reps (can be as
light as 2.5#, but not unweighted)

10# 2 reps
5# 7 reps
2.5# 6 reps

B. Strict toes to bar; armap unbroken x3; rest 2 min

4, 4, 3

+
Row sprint 20 seconds @100%
rest 2:40
x8
(rest 5 min bw sets 4/5)

All of these were pretty close between 96-102 meters, pace of 1:40.

Video of chest to bar attempt:

I love doing those weighted pull ups.  It's so exciting.  If I'd had more time I would have stuck with the 10# and just rested longer but I had to get to work.  Strict toe to bar:  at least I feel like I'm doing it strict.  On the last rep I just can't get my toes the last 6 inches or so...tough on my right shoulder too.  Nothing serious.  20 seconds on the rower was great, I felt like I actually got under a 1:40 pace for a few seconds, good to know I can.  Thanks!  Let me know what you think of the 'lack of' chest to bar :)

March 18, 2014

Daily score: 5

Workout:

A. Squat snatch; build to a tough single in 10 min

83

B. Squat snatch; 15 singels @80% of A; rest 1 min

63

C. Squat clean x1/Hang squat clean x3/Front squat x5; rest 3 min x5 complexes

53, 58, 63, 68, 73

+
9 min amrap:
3 thrusters 95#
3 box jumps 24" (step down)
3 burpees

6 rounds


Enjoyed the snatch work.  Feel like I'm starting to open my hips more and feel more of a 'float'.  The complex was tough...should have started heavier though.  95# thrusters were rough but I did them all unbroken, jerked some.  I thought the press would be the hardest but the front squat wasn't easy either.  I forgot to count in the beginning but I know I did at least 6 rounds, at best 7.  Thanks!

March 15, 2014

Daily score: 7

Workout:

A. Split jerk; 1 on the 30 seconds for 30 reps @65-75% 1rm

85

B1. Push press; 8-10x5; rest 1 min

65 x 10
70 x 8
70 x 8
65 x 8
65 x 8

B2. CTB pull ups; amrap in 1 min x5; rest 2 min

See note

C1. Neutral grip DB bench press; 12-15x5; rest 1 min

30 x 13
30 x 13
30 x 11
25 x 12
25 x 12

C2. Bent over single arm DB rows; 10-12x5; rest 1 min

30 x 12
35 x 12
40 x 10
40 x 10
35 x 10


D. Hollow rocks; AMSAP unbroken x5; rest 2 min

18
12
10
12
10

I had to do this workout in a different order because the gym was doing 14.3 and all the weights were taken.  So I did C1, C2, A, B1, B2, D.  Not sure it matters... but my arms were pretty beat my the push press.  The dumbell bench was hard but I really liked it.  I felt like it took a lot of stabilizing muscles, etc.  Cool.  Dumbell rows went well.  Split jerk was great because my coach watched the last 15 reps or so and critiqued me.  I felt like I made some good progress form wise.  Push press just felt heavy, I so wanted to jerk it.  Chest to bar:  turns out I can't do this.  Ha!  I had two coaches come over and watch and what we think is happening is that I drop my elbows when I pull like I'm trying to cycle into the next rep.  I don't pull toward my chest with my elbows back.  We tried some things with my feet on the ground to get me in the right position and I managed to do 2-3 single chest to bar reps after really thinking about it.  Hollow rocks are also a challenge for me, I can do more if I really rock and bend at the hips, but then my feet hit the ground every time and I don't think that's the right idea.  If I just keep in a hollow and rock from mid back to upper leg it seems harder but I can't rock very far.  If that makes sense.  Alas...lots of work to do.  Thanks!

March 14, 2014

Daily score: 6

Workout:

A. Front squat; build to a 5rm

115

B. Squat clean: 3 reps on the min for 15 min @65% 1rm


73

+
4sets @100%:
20 wall balls
200m row
20 wall balls
Rest 4:30 between rounds.

2:50, 3:00, 3:10, 3:07, all the rows took around 50 seconds


I did this workout after a 12 hour day at work from 7:30-8:30 at night.  I really wanted to workout after the day inside but might have been a little tired going in.  I tried 120 on the front squat but only got 3 reps.  Squat cleans felt good.  My legs were fatigued by the end.  The WOD was icky.  I was not happy with myself about it.  Just burnt by the second set of wall balls each time.  The rest seemed just barely enough to recover.  I would have thought it would be plenty.  This whole 100% thing is definitely a learning experience.  Thanks!

March 11, 2014

Daily score: 7


Workout:


A. Amrap strict pull ups in 9 min

13

B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 2-3x4; rest 2 min

35 x 3
37.5 x 3
40 x 3
44 x 3

C. Split jerk; build to a max

130

D. Push press; build to a max

105

E.  Bench press; build to a max

115


I was on pace to do one pull up every 30 seconds until around the 6-7th one. Then I failed a couple and had to rest longer.  Love that I can do them at all though!  The weighted pull ups went really well today. For some reason I had no trouble adding weight. The split jerk was again frustrating. I almost got 135 on my first attempt and then tried 3 more times, each getting worse. By the push press my arms were feeling tired and over 105 I was starting to cheat and jerk.  The bench felt great. I attempted 120 but needed a little help. Thanks!

March 11, 2014

Daily score: 5
Had my deposition for a 'case gone bad' at work.  5 hours of questioning for me alone.  Super stressful. Body feels back to 100% though.  Just stressed and mentally exhausted.


Workout:


A. Back squat; 3, 2, 1, 3, 2, 1; rest 2 min

125, 145, 155
135, 155, 165

B. Squat clean; build to a tough single

103

+
Amrap in 15 min:
3 squat clean 85% of B
30 double unders

83#, 9 rounds

First set of back squats felt good.  On the 155 on the second set, me back curved on the way up.  Then I failed the 165 once before I got it.  I think I paused too long at the bottom trying to decide if I was low enough and then couldn't get up.  Squat clean was uneventful.  AMRAP was actually quite satisfying because I felt like my double unders were getting more relaxed.  I had an unbroken set of 25.  Which I'm pretty sure is a PR.  I was definitely out of breath the whole time and I know I  paced from the beginning.  To be honest, I just felt like my heart wasn't really into working out tonight.  Like I was distracted from the day's events.  It was thankfully my first, and hopefully my last time being deposed.  Looking forward to sleep and lifting tomorrow.  Back feels great though, 100%.

March 5, 2014

Daily score: 7

Workout:


A. Deadlift; 5x3; rest 2 min

173 x 5
183 x 5
193 x 5

B. Clean pulls 3, 3, 3, 3; rest 2 min

93 x 3
103 x 3
108 x 3
113 x 3

+
10 unbroken russian KBS 2 pood
10 no push up burpee box jumps AFAP 20"
rest 3 min
x4 sets


My right hamstring was still tight this morning but much better.  Unfortunately somewhere during the dead lifts my low back started to hurt.  I finished them and did the clean pulls.  Which, by the way, I had been doing wrong.  Previously, I had just been shrugging and using straps.  Today my coach informed me I was supposed to pull all the way up to my chest.  So that changed things a bit.  No straps needed and a lot less weight.  I also went lighter because of my back.  I passed on the WOD just because I felt strain bending over to put the weights back and didn't want to do anything stupid.  Should I do it tomorrow if I feel better?  Thanks!

March 4, 2014

Daily score: 8

Workout:

A. Amrap strict pull ups in 7 min

11

B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 3-4x6; rest 2 min

3 x 35 for all 6 rounds

C. Split jerk; 5 singles @85% of 1rm from last week; rest 90 seconds

110#

D1. Push press; 8-10x4; rest 1 min

75 x 10
80 x 10
85 x 8
80 x 7

D2. Bench press; 8-10x4; rest 2 min

65 x 10

70 x 10

75 x 10

80 x 8

My right hamstring is still kinda in a knot.  I rolled it a lot before and after working out today and think it's starting to give.  I doubt it effected anything today.  Pretty happy with upping my one pull-up per minute record.  I did try a couple too soon and failed.  40 seconds or so is what I needed to recover.  Eccentric pull-ups were tough as usual.  Especially trying to start super high on the bar.  But I love them.  Split jerks were uneventful.  Push press I could tell my arms were already a little fatigued.  I knew I wouldn't make it through 85 x 8 again and as it was could barely get 80 x 7.  Bench press felt good.  Next time I'll start at 75.  Thanks!

March 3, 2014

Daily score: 7
Right hamstring is really tight.  Feels like there's a big knot in it.  Not much flexibility there today.


Workout:

A. Back squat; 5, 3, 1, 5, 3, 1; rest 2 min

5 x 120
3 x 130
1 x 140
5 x 125
3 x 135
1 x 150

B. Squat clean; 3 reps on the min for 10 min @50-60% 1rm
65#

+
5 rounds for cumulative work time:
30 wall balls
50 double unders
rest 90 seconds

=25:00
(3:40, 4:10, 4:20, 3:25, 3:15)


I rolled out my right hamstring for awhile before working out but didn't feel like it did much.  I don't think it had much of an impact on this workout though.  It must just be still in shock from all Saturday's dead lifting.  Squats felt really good.  I was very happy with my ability to maintain depth and not lose my lumbar stabilization as much as I have in the past.  The 150 x 1 was tough but good form and fellt strong.  Squat cleans were pretty easy.  The WOD...must admit I did not like the look of it.  My double unders are not great.  However, this was great practice for me.  Especially after judging everyone doing 14.1 this last weekend.  It felt like I needed to pay my dues by suffering through some double unders.  I actually got better as I got more tired.  The fifth round I strung 25 together.  Probably a PR.  Progress was made.  Thank you!

March 1, 2014

Daily score: 6

Workout:


A. Snatch grip deadlift @41x1; 4-5x5; rest 2 min

135 x 5
145 x 5
155 x 4
155 x 4
155 x 4

B. Bent over barbell rows; 10-12x4; rest 1 min

55 x 12
65 x 12
70 x 10
70 x 10

C. Supinated weighted eccentric only CTB pull ups; 4-5x5; rest 2 min

35 x 4
35 x 4
35 x 5
35 x 4
35 x 4

+
21-15-9
deadlift 135#
bar facing burpees

4:49


Snatch dealifts got heavy fast.  That was a tough slow descent.  I used straps.  Barbell rows went well.  Rep 9 and 10 on the last 2 sets were pretty challenging, close to failure.  Pull upa felt different supinated.  More tension in my anterior shoulder and elbow, nothing bad though.  I would have upped the weight but really felt like I was struggling to control the descent as it was.  I am actually pretty pumped about the WOD because I had a friend do it with me that usally smokes me on everything and I beat her!  :)  I pretty much matched her for the first 5 reps of DLs and then told myself to speed the pace up and just beat her through the 21.  I came off the bar about 5 seconds ahead and beat her by 30 seconds in the end.  Did it all unbroken, was pretty smoked at the end, cardio wise, but felt good.  Thank you thank you!