Daily score: 8
Workout:
A. Pause Split jerk; 3 reps x6; rest 2 min
All at 35kg
B1. Pike HSPU (feet on box); accumulate 10 reps x6; rest 1 min
10x6
B2. Ring rows @31x3; accumulate 10 perfect reps x6; rest 2 min
10x6
C. Swing development tech work 15 min
Done
+
21-15-9
TTB
burpee box jump overs 20"
8:26
+
D1. Incline Y raises; 12-15x5; rest 1 min
5#dbs, 12x5
D2. Powell raises; 10-12x5; rest 1 min
5#db, 10x5
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x5; rest 1 min
5x5
+
airdyne 15 min easy cool down
Ran out of time
Jerks were awesome. Coach Jenn came in and watched me and gave me some great tips about speed and hitting positions. She told me to stay light and get it right and fast before adding weight, so I did. It was challenging to pause and not lean forward coming out of the dip. Good stuff. B went fine. The hspus felt easier this week. Swing work was good. WOD was fun. No pain with T2B!!!!!! So great. But the most I strung together was 4, I need to work on that again. D went well. And then I had to run because I had an appointment and this took longer than I had planned. Thanks!
Saturday, November 14, 2015
Thursday, November 12, 2015
November 11, 2015
Daily score: 8
Workout:
Barbell Club
7 sets of 2 high hang squat snatch:
35kg, 35, 35, 35, 40, 40, 40
Clean and jerk singles:
35, 45, 50, 55, 60, 60, 50, 45, 45, 45, 45, 45, 45, 45, 45, 45
I had such a great experience at Barbell Club. Really looking forward to this being a part of my weekly routine. It is a kilo only environment I was instructed so I am going to make an effort to start talking about weight in kilos. Is that okay with you? Will it screw up my blog if I start posting things in kilos?
The coach thought my snatches looked pretty good. The only note he had was that maybe if I widened my stance in my landing squat I would have more room to get my body more vertical.
I received lots of great coaching on my clean and jerk. A nearly overwhelming amount. But very clear tips that I think I will be able to work on. First though, I hit 60 twice. Just slow coming up out of the squat as usual. Tips I got: I need to go faster from the knee. Duh. I am slow, I know. She had me do a bunch of the 45s with a pause at the knee and then explode and those reps felt good. Next: widened my grip. Next: squeeze my butt and torque my legs out prior to the dip for the jerk in order to keep from dipping forward and to engage my glutes. It's amazing how the 'squeeze your butt' cue really forced me to do this better. Then: adjusting my jerk landing so that my back knee lands more bent and front shin is vertical not leaning forward. Lastly: catching the jerk with elbows back by ears, basically bar more back over center of gravity. They said I was slightly forward and needed to let the bar go back and my head come through more. So...good stuff. I was a lot of fun.
Thanks!
Workout:
Barbell Club
7 sets of 2 high hang squat snatch:
35kg, 35, 35, 35, 40, 40, 40
Clean and jerk singles:
35, 45, 50, 55, 60, 60, 50, 45, 45, 45, 45, 45, 45, 45, 45, 45
I had such a great experience at Barbell Club. Really looking forward to this being a part of my weekly routine. It is a kilo only environment I was instructed so I am going to make an effort to start talking about weight in kilos. Is that okay with you? Will it screw up my blog if I start posting things in kilos?
The coach thought my snatches looked pretty good. The only note he had was that maybe if I widened my stance in my landing squat I would have more room to get my body more vertical.
I received lots of great coaching on my clean and jerk. A nearly overwhelming amount. But very clear tips that I think I will be able to work on. First though, I hit 60 twice. Just slow coming up out of the squat as usual. Tips I got: I need to go faster from the knee. Duh. I am slow, I know. She had me do a bunch of the 45s with a pause at the knee and then explode and those reps felt good. Next: widened my grip. Next: squeeze my butt and torque my legs out prior to the dip for the jerk in order to keep from dipping forward and to engage my glutes. It's amazing how the 'squeeze your butt' cue really forced me to do this better. Then: adjusting my jerk landing so that my back knee lands more bent and front shin is vertical not leaning forward. Lastly: catching the jerk with elbows back by ears, basically bar more back over center of gravity. They said I was slightly forward and needed to let the bar go back and my head come through more. So...good stuff. I was a lot of fun.
Thanks!
Tuesday, November 10, 2015
November 10, 2015
Daily score: 8
Workout:
Row 15 min easy
3378m
airdyne 15 min easy
4.6 miles
+
locomotion work 15-20 min
Done (the beginner series from Ido Portal)
Everything went well today. The walk and kick into handstand felt way better than last time. I also worked on bridges, not walking just holding. All good. Thanks!
Workout:
Row 15 min easy
3378m
airdyne 15 min easy
4.6 miles
+
locomotion work 15-20 min
Done (the beginner series from Ido Portal)
Everything went well today. The walk and kick into handstand felt way better than last time. I also worked on bridges, not walking just holding. All good. Thanks!
November 9, 2015
Daily score: 8
Workout:
A1. HS hold against wall; 40 secodns x6; rest 30 sec
40x6
A2. Push press; 4-6x6; rest 3 min
88x6
93x6
98x6
103x4
103x5
103x5
B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min
5,3,3
5,3,2
4,3,2
4,2,2
C. Frog stand; accumulate 3 min not for time
Done (one 45 sec hold, mostly around 30 sec holds)
D. Swing development tech work - 10 min
Done
+
15 min armap:
15 KBS 1.5 pood
15 burpees
5 rounds + 15 + 6
Round times/KB splits:
2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3
Workout:
A1. HS hold against wall; 40 secodns x6; rest 30 sec
40x6
A2. Push press; 4-6x6; rest 3 min
88x6
93x6
98x6
103x4
103x5
103x5
B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min
5,3,3
5,3,2
4,3,2
4,2,2
C. Frog stand; accumulate 3 min not for time
Done (one 45 sec hold, mostly around 30 sec holds)
D. Swing development tech work - 10 min
Done
+
15 min armap:
15 KBS 1.5 pood
15 burpees
5 rounds + 15 + 6
Round times/KB splits:
2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3
I felt great and was excited for this workout. Handstands are feeling so much more stable than a year ago. It feels more muscular than elbow bone on bone like in the past. Pretty cool to feel the difference. Push press was fun. I do end up hopping back a bit and did most of them touch and go. Tried really hard to be aggressive and lock the elbows out quick. I was mad at my strict pull ups...I have a goal of getting 10 unbroken and I've done 8 before...so 5 seemed shabby. But I did go hard on the push press so I guess it is what it is. Other than my thinking I'm stronger than I am, pull ups were fine. Frog stand was fun. Swing work was just okay today...shoulder got kinda pinchy on the rings so I stayed on the bar. I had some anxiety about the heavy kbs because I remember a couple weeks ago how heavy it felt and how sore I was the next day in the upper back. But as soon as I cranked out the first set of 15 unbroken I had to admit it was not too heavy I just needed to believe in myself and not back down. I have to say, the burpees were tough after that first unbroken set. I broke up the rest and never stopped on the burpees. It was actually a really satisfying wod. I am writing this the next day and I'm not really that sore. Feels good. Thanks!
Sunday, November 8, 2015
November 8, 2015
Daily score: 8
Workout:
Weightlifting Cert with Burgener
What an amazing weekend. I feel like a sponge and so hoping to retain all the information. I learned a lot about how to coach: cues, seeing faults, drills, etc. But I also feel like I learned and grew a lot as a lifter. The biggest thing was to correct unloading my legs or raising my butt vs. keeping the same back angle on the way to the down and finish on both the snatch and clean. I learned to focus on keeping my chest up and using a focal point to prevent dropping my chest and raising my butt. Funny thing is- it worked! Made the weight lighter! I also think I was setting up with my feet too wide and starting from the ground with my weight to far back in my heels, so I changed that a bit too. We never really snatched heavy but we did add weight on the clean and I 'squat' clean and jerked 133 twice :). Which is a 5# PR for a squat clean anyway. I didn't go for more than that because it wasn't supposed to be about that. But the coach said I hit the positions well, I just need to be more aggressive and come out of the bottom faster. We also did some front squat work and again I was instructed that I MUST come up more powerfully every time. The thing is - it doesn't take much weight for me to feel like it's heavy in a front squat. Maybe this is why wall balls kill me ;). Jerk work seemed solid. Anyway, all and all a really great time. I also made some good connections and reignited my passion for this community and coaching. So...I'm all fired up! Let's get to work :)
Workout:
Weightlifting Cert with Burgener
What an amazing weekend. I feel like a sponge and so hoping to retain all the information. I learned a lot about how to coach: cues, seeing faults, drills, etc. But I also feel like I learned and grew a lot as a lifter. The biggest thing was to correct unloading my legs or raising my butt vs. keeping the same back angle on the way to the down and finish on both the snatch and clean. I learned to focus on keeping my chest up and using a focal point to prevent dropping my chest and raising my butt. Funny thing is- it worked! Made the weight lighter! I also think I was setting up with my feet too wide and starting from the ground with my weight to far back in my heels, so I changed that a bit too. We never really snatched heavy but we did add weight on the clean and I 'squat' clean and jerked 133 twice :). Which is a 5# PR for a squat clean anyway. I didn't go for more than that because it wasn't supposed to be about that. But the coach said I hit the positions well, I just need to be more aggressive and come out of the bottom faster. We also did some front squat work and again I was instructed that I MUST come up more powerfully every time. The thing is - it doesn't take much weight for me to feel like it's heavy in a front squat. Maybe this is why wall balls kill me ;). Jerk work seemed solid. Anyway, all and all a really great time. I also made some good connections and reignited my passion for this community and coaching. So...I'm all fired up! Let's get to work :)
Tuesday, November 3, 2015
November 3, 2015
Daily score: 6 cranky, tweaked neck
Workout:
A1. HS hold against wall; 30 secodns x5; rest 30 sec
30x5
A2. Push press; 6-8x5; rest 3 min
83x7
83x8
88x6
88x7
88x7
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 2 min
9,7,7
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x6; rest 90 sec
26#kbs, 30x6
D. Swing development tech work - 10 min
Done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x4
rest 3 min
x3 (12 total intervals)
Burpee box jumps: 6,7,7,7/8,8,8,7/7,7,7,7
AD: 30secx12
Not in the best mood today and just felt like things were a struggle all day at work. I also slept wrong and had a tweaked neck/tension headache. Nothing that seemed bad enough to keep me from working out though. In fact it feels better now after the workout. HS and push press went well. So did pull ups. Barbell carries are still fun and challenging. Swing work- used rings some today, was okay. The conditioning hurt and by then I was hungry and it was getting late. But I was happy I figured out how to squeeze more burpee box jumps in than last week. I pushed hard. And I feel better in general now...after eating :). Thanks!
Workout:
A1. HS hold against wall; 30 secodns x5; rest 30 sec
30x5
A2. Push press; 6-8x5; rest 3 min
83x7
83x8
88x6
88x7
88x7
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 2 min
9,7,7
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x6; rest 90 sec
26#kbs, 30x6
D. Swing development tech work - 10 min
Done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x4
rest 3 min
x3 (12 total intervals)
Burpee box jumps: 6,7,7,7/8,8,8,7/7,7,7,7
AD: 30secx12
Not in the best mood today and just felt like things were a struggle all day at work. I also slept wrong and had a tweaked neck/tension headache. Nothing that seemed bad enough to keep me from working out though. In fact it feels better now after the workout. HS and push press went well. So did pull ups. Barbell carries are still fun and challenging. Swing work- used rings some today, was okay. The conditioning hurt and by then I was hungry and it was getting late. But I was happy I figured out how to squeeze more burpee box jumps in than last week. I pushed hard. And I feel better in general now...after eating :). Thanks!
Monday, November 2, 2015
November 2, 2015
Daily score: 8
Workout:
A. Squat clean x1/hang squat clean x1 - 1 complex on the min for 10
min (moderate load, technical and speed focus)
93#
B1. Front squat; 5x5; rest 20 sec
103,113,123,128x3,118,118
B2. Back squat; amrap (-1) x5; rest 3 min (the back squat load is the
same as the front squat, you just take the rest and then do a set to 1
rep less than failure)
9,6,5,x,4,5
C1. DB crossover step ups; 6 slow controlled reps x4; rest 30 sec
25#dbs per hand x 12 alternating
20x12x3
C2. Single leg snatch grip RDL; 6-8x4/side; rest 30 sec bw sides
33# bar x8/leg x4
I hosted a Halloween party Saturday night so shifted rest days to prepare and clean up and recover. Felt good today. Cleans felt light but was good to just work on technique. Squats...I don't like squatting...I know that's heresy. But man, they are just painful. And I never feel strong at them. If CrossFit were just squats I would still be a runner. Anyway, did the best I could. Felt like it took a lot of courage, lol. On the 4th set I tried 128 and had to dump the bar halfway up on the 4th rep of the front squats. So I went down in weight and repeated the set. The C series went fine. 25# DBS required less the slow and controlled so I stayed at 20#. The rdls on the right leg definitely accentuate the tight spot in my right glute/hip. I'm sure Wednesday I will be hobbling around from this one. Thanks!
PS) bummer about Denver's camp :(. I will have to pick one for next year. I guess I'll just have to find something else fun to do with that time and ticket, it'll be hard to be too upset if I find myself on a beach somewhere :).
Workout:
A. Squat clean x1/hang squat clean x1 - 1 complex on the min for 10
min (moderate load, technical and speed focus)
93#
B1. Front squat; 5x5; rest 20 sec
103,113,123,128x3,118,118
B2. Back squat; amrap (-1) x5; rest 3 min (the back squat load is the
same as the front squat, you just take the rest and then do a set to 1
rep less than failure)
9,6,5,x,4,5
C1. DB crossover step ups; 6 slow controlled reps x4; rest 30 sec
25#dbs per hand x 12 alternating
20x12x3
C2. Single leg snatch grip RDL; 6-8x4/side; rest 30 sec bw sides
33# bar x8/leg x4
I hosted a Halloween party Saturday night so shifted rest days to prepare and clean up and recover. Felt good today. Cleans felt light but was good to just work on technique. Squats...I don't like squatting...I know that's heresy. But man, they are just painful. And I never feel strong at them. If CrossFit were just squats I would still be a runner. Anyway, did the best I could. Felt like it took a lot of courage, lol. On the 4th set I tried 128 and had to dump the bar halfway up on the 4th rep of the front squats. So I went down in weight and repeated the set. The C series went fine. 25# DBS required less the slow and controlled so I stayed at 20#. The rdls on the right leg definitely accentuate the tight spot in my right glute/hip. I'm sure Wednesday I will be hobbling around from this one. Thanks!
PS) bummer about Denver's camp :(. I will have to pick one for next year. I guess I'll just have to find something else fun to do with that time and ticket, it'll be hard to be too upset if I find myself on a beach somewhere :).
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