After CFT on Monday, it took a few days before I recovered from being constantly hungry and needing lots of sleep...
Tuesday's Metcon on Thursday
Metcon with 63# and purple band: 9:12
63# may have been a little light but I was a little worried about the load on my left wrist... Turns out I had the right weight for the wrist but could probably go heavier when that’s better. Unbroken ring dips until last round. Unbroken box jumps except for a few trip ups.
Post: 10 deadhangs with a red band.
Cut it b/c my shoulders weren’t having it. Wrist wasn’t having kipping pullups either.
Was supposed to go paddleboarding on Sunday but we ended up glued to the CF Games! Managed to catch all of Elisabeth's performances and I was giddy with excitement watching her take first in WOD 6!!
The third heat saw Elisabeth Akinwale take an early lead, which she increased by doing the traverse unbroken in the first and second rounds. As in the previous heat, there was a big divide between the competitors. Many were slowed by the monkey bars, but they caused no trouble for Akinwale, a former gymnast. The crowd roared and jumped to their feet as Akinwale took the last round unbroken to finish in a screamingly fast 6:56, the fastest time overall for the women in this event. Angie Pye, in the same heat, had the second-fastest time in the event, 7:38.
She is such an inspiration and a super hero! I am so proud of her!
Sunday, July 31, 2011
Monday, July 25, 2011
CFT!
Gotta love CFT days!
6/17/11 CFT: 175/65/225 = 465
BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)
That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.
Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.
This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)
6/17/11 CFT: 175/65/225 = 465
BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)
That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.
Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.
This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)
Sunday, July 24, 2011
7/18-24
Monday's WOD
Vertical jump: 17.5″
Broad jump: 78"
Grace @ 83#: 5:43 (failed 1 jerk)
4/17/10 Grace @ 53#: 4:14
Last time with Grace, I was coming off of rehabbing a shoulder injury so it was light but it looks like I was only slower by 1:30 but 30# heavier this time!
The first 20 went by well. The last 10 were grinders! I think I started to split jerk about half way through (and not very well). Many thanks to Lizzie pushing me through and Val making me pick up the bar and reminding me to fully extend the hips on the jerk. Failed 1 jerk b/c I wasn't breathing through the last few properly.
Post – 6×10 MB sit-ups (12#)
Tuesday's WOD
MU work. This was fun and I want to keep working at it. I also need to work on ring dips. As far as the jump/pull/transition goes, need to focus on engaging my core and keeping elbows in.
Metcon at 105#/16″: 3 rounds + 3 FS
Flew through first round… and then it went downhill fast. Squat cleaned the FS which were unbroken except for that last round where I failed a bunch of cleans (didn't finish my pull twice, couldn't come out of my squat once). Box jumps unbroken except for 1 trip up in the third round. Left wrist does not like kipping chin ups... not flexible there and it’s really aggravated. Plan is to ice/compress/rest(keep wrist as straight as possible) over the next few days. Feels like an over-extension. I am hoping it will heal and I won't need a doc visit.
Post – 2 x 8 RDLs at 85#. Back is done from yesterday and today so I kept it light and called it quits after 2 sets.
Thanks to some tough love from Bryce. Apparently, I wasn't trying hard enough to get those CTBs. I went back, tried again, and got my first 3 ever!
(Left) wrist didn't really feel right the rest of the week so I laid off it with intermittent ice and compression. It's feeling better today (Sunday) so I gave some rowing a go just to get moving.
500m: 2:06min (I wasn't planning on doing this but managed to row at a 2:00 pace for the last 100+m... should do a proper 500m TT next time).
Easy 15 min row: 2950m (Finished at around a 2:32 pace).
Vertical jump: 17.5″
Broad jump: 78"
Grace @ 83#: 5:43 (failed 1 jerk)
4/17/10 Grace @ 53#: 4:14
Last time with Grace, I was coming off of rehabbing a shoulder injury so it was light but it looks like I was only slower by 1:30 but 30# heavier this time!
The first 20 went by well. The last 10 were grinders! I think I started to split jerk about half way through (and not very well). Many thanks to Lizzie pushing me through and Val making me pick up the bar and reminding me to fully extend the hips on the jerk. Failed 1 jerk b/c I wasn't breathing through the last few properly.
Post – 6×10 MB sit-ups (12#)
Tuesday's WOD
MU work. This was fun and I want to keep working at it. I also need to work on ring dips. As far as the jump/pull/transition goes, need to focus on engaging my core and keeping elbows in.
Metcon at 105#/16″: 3 rounds + 3 FS
Flew through first round… and then it went downhill fast. Squat cleaned the FS which were unbroken except for that last round where I failed a bunch of cleans (didn't finish my pull twice, couldn't come out of my squat once). Box jumps unbroken except for 1 trip up in the third round. Left wrist does not like kipping chin ups... not flexible there and it’s really aggravated. Plan is to ice/compress/rest(keep wrist as straight as possible) over the next few days. Feels like an over-extension. I am hoping it will heal and I won't need a doc visit.
Post – 2 x 8 RDLs at 85#. Back is done from yesterday and today so I kept it light and called it quits after 2 sets.
Thanks to some tough love from Bryce. Apparently, I wasn't trying hard enough to get those CTBs. I went back, tried again, and got my first 3 ever!
(Left) wrist didn't really feel right the rest of the week so I laid off it with intermittent ice and compression. It's feeling better today (Sunday) so I gave some rowing a go just to get moving.
500m: 2:06min (I wasn't planning on doing this but managed to row at a 2:00 pace for the last 100+m... should do a proper 500m TT next time).
Easy 15 min row: 2950m (Finished at around a 2:32 pace).
Thursday, July 14, 2011
7/11-13
Monday's WOD
BS 4×3 @86% (150#)
Metcon: 11:25 with a 25# DB.
Post: DB floor press with 15# DBs 12-10-8-9
The back squats were tough but happy to get them all done. 25# DB was too light... all the KBs were taken as were the mats for the sit ups at the packed class! I wish I had a heavier DB since my limiting factor was the sit ups.
Today is Thursday and my body does not like 150 sit ups. My abs still hurt when I sneeze/cough and my hip flexors had some serious DOMS yesterday; I had trouble lifting my legs to put on pants! I think when I do a sit up, I'm using my hip flexors to hold my legs and pull myself in a bit. Wow, were they sore and I'm sure it wasn't the BSes or DB swings given how they hurt.
Yesterday, I played on my work softball team again and it was fun. This time I had shoes instead of sport sandals! I had some pretty good hits but throwing the ball a few times resulted in a sore right delt. Maybe I pulled a tendon... either way, it needs rest.
Soooo I really wanted to make up Wednesday's WOD today but my new rule for me is that I can't let myself work out if my body isn't ready and my hip flexors are definitely not ready. Hopefully only need some ice tonight and one more day of rest so I can make it in for tomorrow's WOD.
BS 4×3 @86% (150#)
Metcon: 11:25 with a 25# DB.
Post: DB floor press with 15# DBs 12-10-8-9
The back squats were tough but happy to get them all done. 25# DB was too light... all the KBs were taken as were the mats for the sit ups at the packed class! I wish I had a heavier DB since my limiting factor was the sit ups.
Today is Thursday and my body does not like 150 sit ups. My abs still hurt when I sneeze/cough and my hip flexors had some serious DOMS yesterday; I had trouble lifting my legs to put on pants! I think when I do a sit up, I'm using my hip flexors to hold my legs and pull myself in a bit. Wow, were they sore and I'm sure it wasn't the BSes or DB swings given how they hurt.
Yesterday, I played on my work softball team again and it was fun. This time I had shoes instead of sport sandals! I had some pretty good hits but throwing the ball a few times resulted in a sore right delt. Maybe I pulled a tendon... either way, it needs rest.
Soooo I really wanted to make up Wednesday's WOD today but my new rule for me is that I can't let myself work out if my body isn't ready and my hip flexors are definitely not ready. Hopefully only need some ice tonight and one more day of rest so I can make it in for tomorrow's WOD.
Tuesday, July 12, 2011
WCCF Results!
All I need to do for next time is to up a weight class or get a 100kg Olympic Total ;)
Nice job, CFC ladies!
Women's Division:
48kg Class:
Laura Kocelko WCCF 37 - 50 - 87
53kg Class:
Kristen Athkinsaon WCCF 40 - 58 - 98
Tiffany Varney Crossfit Chicago 39 - 54 - 93
58kg Class:
Heather Refenes Chi-Town Crossfit 56 - 68 - 124
Kristen Eide Crossfit Fire 40 - 54 - 94
Laura Hammdorff WCCF 37 - 56 - 93
Donna Chung Crossfit Chicago 37 - 55 - 92
Amy Allegretti Crossfit Chicago 30 - 46 - 76
Sydney Groen Forreston HS 30 - 39 - 69
63kg Class:
Rachel Kellington Derby City Crossfit 37 - 54 - 91
Halley Brown Crossfit 312 35 - 53 - 88
69kg Class:
Jennifer Ismar WCCF 56 - 82 - 138
Alida Bray CF Arlington Heights 43 - 58 - 101
Jonina Hernandez WCCF 34 - 46 - 80
Holly Gingerich WCCF 32 - 45 - 77
75kg Class:
Elisabeth Akinwale Crossfit Chicago 64 - 80 - 144
Sammy Olson CF Arlington Heights 43 - 70 - 113
Amy Procarione CF Arlington Heights 49 - 62 - 111
Liz Glazer WCCF 30 - 45 - 75
75+kg Class:
Michelle Larson Crossfit 847 52 - 76 - 128
Laura Mode CF Arlington Heights 42 - 63 - 105
Gwen Chamberlin WCCF 41 - 56 - 97
Elizabeth Hipp WCCF 36 - 45 - 81
Stephanie Hoffmeyer Tri-Cities CF X - 57 - 57
Nice job, CFC ladies!
Women's Division:
48kg Class:
Laura Kocelko WCCF 37 - 50 - 87
53kg Class:
Kristen Athkinsaon WCCF 40 - 58 - 98
Tiffany Varney Crossfit Chicago 39 - 54 - 93
58kg Class:
Heather Refenes Chi-Town Crossfit 56 - 68 - 124
Kristen Eide Crossfit Fire 40 - 54 - 94
Laura Hammdorff WCCF 37 - 56 - 93
Donna Chung Crossfit Chicago 37 - 55 - 92
Amy Allegretti Crossfit Chicago 30 - 46 - 76
Sydney Groen Forreston HS 30 - 39 - 69
63kg Class:
Rachel Kellington Derby City Crossfit 37 - 54 - 91
Halley Brown Crossfit 312 35 - 53 - 88
69kg Class:
Jennifer Ismar WCCF 56 - 82 - 138
Alida Bray CF Arlington Heights 43 - 58 - 101
Jonina Hernandez WCCF 34 - 46 - 80
Holly Gingerich WCCF 32 - 45 - 77
75kg Class:
Elisabeth Akinwale Crossfit Chicago 64 - 80 - 144
Sammy Olson CF Arlington Heights 43 - 70 - 113
Amy Procarione CF Arlington Heights 49 - 62 - 111
Liz Glazer WCCF 30 - 45 - 75
75+kg Class:
Michelle Larson Crossfit 847 52 - 76 - 128
Laura Mode CF Arlington Heights 42 - 63 - 105
Gwen Chamberlin WCCF 41 - 56 - 97
Elizabeth Hipp WCCF 36 - 45 - 81
Stephanie Hoffmeyer Tri-Cities CF X - 57 - 57
Monday, July 11, 2011
WCCF Summer 2011 Weightlifting Meet
This was my first WCCF weightlifting meet and I'm proud to say that I've finally got one of these under my belt!
I'm happy to report that I PR'ed on both my lifts!
Snatch: 32kg(70#)-35kg(77#)-37kg(81#)
C&J: 50kg(110#)-55kg(121#)-57kg(125#)F
This was a really great experience as I now know how it feels to work through nerves in competition. Although I didn't really treat this like a competition for me, I think the nerves felt no different. Coming off of that first lift, I couldn't believe how much I was shaking from the adrenaline! It's true though that when you step on the platform, there really is no time to be nervous (didn't even have time to picture anyone in their undies haha) and you just do what you do. I was lucky to have Elisabeth, Tiffany, and Amy there to go through this with. I'm super lucky that JJ was there to support me too! Congrats all around, especially to Elisabeth for taking the whole thing!
I'm happy to report that I PR'ed on both my lifts!
Snatch: 32kg(70#)-35kg(77#)-37kg(81#)
C&J: 50kg(110#)-55kg(121#)-57kg(125#)F
This was a really great experience as I now know how it feels to work through nerves in competition. Although I didn't really treat this like a competition for me, I think the nerves felt no different. Coming off of that first lift, I couldn't believe how much I was shaking from the adrenaline! It's true though that when you step on the platform, there really is no time to be nervous (didn't even have time to picture anyone in their undies haha) and you just do what you do. I was lucky to have Elisabeth, Tiffany, and Amy there to go through this with. I'm super lucky that JJ was there to support me too! Congrats all around, especially to Elisabeth for taking the whole thing!
Thursday, July 7, 2011
7/5-6
Tuesday's WOD
BS 4×4 @ 79% (138#)
Metcon: 109 reps at 53# and 24″ box. Missed a jump. Just what I need… more bruises!
Might have gone a little too light as I managed to maintain consistent reps through the 4 rounds (28-27-27-27). Nice to wod with Anj... man, so proud of her for taking on those 53# HPS!
Post: GMs 45-55-65-75
I can probably go up to 85 next.
Post-post: kipping pullup strings 10(PR)/6/4/5
Been working on maintaining the hand calluses since I'm only coming in 3x a week and not every week has pullups. Trying to make sure I do something on the pullup bar every week. Haha I didn't think I was going to be in on Wednesday but I did end up at the box and with a pullup wod! In other pullup news, I now have 3 overgrip deadhangs!
Wednesday's WOD
I've been trying to toughen up hands without tearing so like I already said, the once-a-week thing on the pullup bar has been what I'm shooting for. Good article here though about tape grips. Should practice making these just in case.
Really good warmup with the wheelbarrows and slow small arm circles for the shoulders. Not really liking the pushups resting on the top of foot thing. Almost gave me a foot cramp!
Press: 4×4 @ 79%ish (53#).
Liked Kurt's grip tip: walk up to bar and get set with spacing. Wing out the elbows, pinky up, and grip bar. Kind of like snapping the bar. Also try to make the "biggest double chin possible" to get the head out of the way.
Metcon: 4 rounds + 5 pullups with 12# WB. Re-did quite a few... turns out I should have re-done a few more after talking to JJ as I wasn't hitting the red line every time. Sets of 3 by the later rounds. First time with 12# PWB. Will do better next time.
Post: ring dips with red band: 10/8/8/8. Great tip from Randy to look down… definitely felt it in my shoulders more! Left shoulder is weaker than right so need to concentrate to keep it balanced.
Today, I'm thinking of going in to move through some oly lifts in prep for Saturday's WCCF Meet. My traps are rather sore from the HPS but just wanted to work through some techniques I've been thinking about.
Kind of excited about Saturday but also nervous. Talked to Elisabeth and noted that that's a good thing since it's a challenge for me. I get pretty shy about being up there... stage fright. Just gotta know that I can do it :)
BS 4×4 @ 79% (138#)
Metcon: 109 reps at 53# and 24″ box. Missed a jump. Just what I need… more bruises!
Might have gone a little too light as I managed to maintain consistent reps through the 4 rounds (28-27-27-27). Nice to wod with Anj... man, so proud of her for taking on those 53# HPS!
Post: GMs 45-55-65-75
I can probably go up to 85 next.
Post-post: kipping pullup strings 10(PR)/6/4/5
Been working on maintaining the hand calluses since I'm only coming in 3x a week and not every week has pullups. Trying to make sure I do something on the pullup bar every week. Haha I didn't think I was going to be in on Wednesday but I did end up at the box and with a pullup wod! In other pullup news, I now have 3 overgrip deadhangs!
Wednesday's WOD
I've been trying to toughen up hands without tearing so like I already said, the once-a-week thing on the pullup bar has been what I'm shooting for. Good article here though about tape grips. Should practice making these just in case.
Really good warmup with the wheelbarrows and slow small arm circles for the shoulders. Not really liking the pushups resting on the top of foot thing. Almost gave me a foot cramp!
Press: 4×4 @ 79%ish (53#).
Liked Kurt's grip tip: walk up to bar and get set with spacing. Wing out the elbows, pinky up, and grip bar. Kind of like snapping the bar. Also try to make the "biggest double chin possible" to get the head out of the way.
Metcon: 4 rounds + 5 pullups with 12# WB. Re-did quite a few... turns out I should have re-done a few more after talking to JJ as I wasn't hitting the red line every time. Sets of 3 by the later rounds. First time with 12# PWB. Will do better next time.
Post: ring dips with red band: 10/8/8/8. Great tip from Randy to look down… definitely felt it in my shoulders more! Left shoulder is weaker than right so need to concentrate to keep it balanced.
Today, I'm thinking of going in to move through some oly lifts in prep for Saturday's WCCF Meet. My traps are rather sore from the HPS but just wanted to work through some techniques I've been thinking about.
Kind of excited about Saturday but also nervous. Talked to Elisabeth and noted that that's a good thing since it's a challenge for me. I get pretty shy about being up there... stage fright. Just gotta know that I can do it :)
Tuesday, July 5, 2011
6/25-7/4
I can't believe it's July already!!
A little catch up...
Only got in one WOD last week:
Clean: shrug a little more in rack position to avoid hitting collar bone.
Metcon: 6 rounds. Max 33. Min 15 (1st round). 1 min of DUs in warm-up: 80 (64 consecutive = new PR). Hallway cement really got to my head… metal rope pairs better with rubber mats. Rope malfunction again! >:(
Post: 12 TTBs but cut it when elbow felt weird. String of 4. Then Monday's BS: 4x5 at 77% (135#).
The collar bone is fine but there is a bruise just below the bone that is tender and still feels bruisy after a week! Not sure what's going on here :(
Wednesday, I was asked to sub on my coworker's softball team. I've never played softball before but have been to the batting cages... many years ago. Anyway, I ended up subbing and it was fun but they had me play first base and a guy from the other team ran into me... it almost felt like a concussion but I was fine.
Two weekends in a row of bad eating: one was for a wedding in South Bend and the other was a camping road trip to the UP. UP was nice but seriously, too many mosquitoes and not too much to see. It's a relaxing place but I wished the food was better.
A little catch up...
Only got in one WOD last week:
Clean: shrug a little more in rack position to avoid hitting collar bone.
Metcon: 6 rounds. Max 33. Min 15 (1st round). 1 min of DUs in warm-up: 80 (64 consecutive = new PR). Hallway cement really got to my head… metal rope pairs better with rubber mats. Rope malfunction again! >:(
Post: 12 TTBs but cut it when elbow felt weird. String of 4. Then Monday's BS: 4x5 at 77% (135#).
The collar bone is fine but there is a bruise just below the bone that is tender and still feels bruisy after a week! Not sure what's going on here :(
Wednesday, I was asked to sub on my coworker's softball team. I've never played softball before but have been to the batting cages... many years ago. Anyway, I ended up subbing and it was fun but they had me play first base and a guy from the other team ran into me... it almost felt like a concussion but I was fine.
Two weekends in a row of bad eating: one was for a wedding in South Bend and the other was a camping road trip to the UP. UP was nice but seriously, too many mosquitoes and not too much to see. It's a relaxing place but I wished the food was better.
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