More DLs?!

Day 13 at Sasquatch CF

5 rounds of
400m run / 10 FS (85#/75#) / 10 DL (same #) / 10 push ups (knee, DBs)
21:21

Pretty sore from the CFT but knowing that I've got Sat/Sun/Mon to rest, I decided to go WOD today. Runs were slow... first round took 2 min! FS were brutal today... I started at 85# and halfway through the second round, I had to drop the weight to 75#. If I was fresh, I may have done the 95# but quads and back were just not having it today. DLs were fast and unbroken because that weight is not an issue for me. Push ups were modded and I used dumbbells for my tender wrist.

CFT PR (11#)

Day 12 at Sasquatch CF

CFT: 485# (11# PR)
BS: 165# (tied high bar PR)
Press: 70# (-2# off PR)
DL: 250# (13# PR)

I went back to some old CFC Kurt posts about warming up and will be referring to his optimal training and strength article for our upcoming strength cycle.
For me, the number of warm up reps really taxed my endurance so I ended up cutting the reps below 50% a bit short and adjusted weight and reps as I gauged how I felt.
BS (based off of 175# b/c I forgot that was a low bar 1RM)
1x10 @45#
1x7 @65#
1x5 @85#
1x2 @105#
1x1 @135#
1x1 @165#
1x1 @175#(F) - leaned way too far forward. Not engaging core!
1x1 @170#(F) - probably shouldn't have attempted this but thought I could get it. Core not tight enough.

Press (1RM = 72#)
1x10 @15#
1x6 @35#
1x1 @55#
1x1 @65#
1x1 @75#(F)
1x1 @70#
1x1 @72.5#(F) - found these 1.25# plates at the end! Should go where the 75# went.

DL (1RM = 237#)
1x7 @65#
1x5 @105#
1x2 @145#
1x1 @180#
1x1 @210#
1x1 @240#(PR)
1x1 @250#(PR) - saw stars after this

I've been nursing a bum wrist and had to switch up my alternate grip on the DL. Turns out I could do either... I suppose adjust as necessary depending on which wrist feels better.

4x400m

4x400m
1:40/1:35/1:35/1:32

I ran a 400m lap and walked one. I think it took 3-4 min actually so I got more rest than what was prescribed a few weeks ago on the CFC blog. Looking at those times, plenty of ladies had some kick ass times. Man, I run slow! I plan to run these more should the weather permit.

4x400m from 9/14/2009
1:27/1:37/1:45/1:46

Not quite Michael

Day 11 at Sasquatch CF

3 rounds of 800m run / 25 back ext / 25 GHD sit ups
22:42

Post-WOD: none

Right wrist is maybe 50%. Iced and wrapped over the last 48 hours and I can gingerly turn door knobs and the key in the ignition today. Tried to pick up a 20kg KB but right wrist didn't quite like that ligament getting stretched too much. I just wanted to test it out.
Skipped the muscle up work and tabatas today for the metcon above. It was probably 80F today, warmest in weeks, and the runs were pretty hot. Core strength still pretty lame so I will probably do some GHD sit ups as my post-WOD in the following weeks.
Wrist needs to be 100% by next Monday's CFT!!

TTB :(

Day 10 at Sasquatch CF

Snatch Balance work just to 45#
Then, Snatch 2-2-2-1-1... forgot the progression... maybe 5# increments to 75#.
Metcon: 9 rounds of 4 hang cleans (rx+ at 75#) / 8 TTB / 1 min rest
16:57
Post-WOD: none

I was pretty sore from the 250 squats and 125 KBS yesterday so the snatch balance turned into just a warm up of the hips. Worked up to 75# on the snatch and it felt pretty easy on the second attempt. All I needed was for Tim to tell me to commit. I probably had 80# in me today but I didn't really want to stress out the hips too much.
It's been a while since I went this heavy on HPCs and they were unbroken and quick. Also, I was more aware of my form for fear of ending up with the terrible bruises on my thigh. Right side looks ok, left side has some minor bruising. TTBs were terrible but I managed to string 2s and 3s. Ripped on the 7th round so I had to do v-ups. Next time, switch to GHDs instead now that they have a machine (yay!).
Something feels weird in my right wrist / forearm. When I hold my hand out in front with palms down and rotate wrist so thumb is up, hurts at about 90 degrees. Monitor and lay off it!

Oh Monday...

Day 9 at Sasquatch CF

5 rounds of 50 DU / 25 KBS at 16kg (rx) / 50 air squats
21:18

Post-WOD: kipping PUs / TTBs

Felt pretty fatigued on the DUs today... not a good stringing day and had a few misses that really hurt. The 1 pood KBS felt pretty good today... this probably means that I should be going up to the 44# on lower rep KBS WODs. Air squats were air squats... slow and steady except I went too fast (and unbroken) on the first round. Really wanted sub 20 but was mentally weak in that last round (aka too many breaks).
Strung 10 kipping PUs post-WOD and 4 or 5 TTBs. Attempted 2 CTBs but no dice today.

Also, PR'ed my 500m row in the warmup at 2:03. Haha I don't know what got into my head but I guess I've been meaning to knock that one out.

Diane+Annie

Day 8 at Sasquatch CF

Diane + Annie: 21:36

Diane took about 10:10 with 125# DL and HSPU to 35# plate + 1 ab mat
Annie took about 11:16

Post-WOD: 5x3 ring dips with a skinny red band

HSPUs were pretty terrible. Will try a different mod next time on a box to get full range of motion. Sit ups were also pretty terrible... spent most of my time just lying there. DUs were unbroken in the 30/20/10 sets.

Happy with FS today

Day 7 at Sasquatch CF

Strength:
FS 5-5-3-3-2-2: 75-95-105-125-130-130
Metcon: 15 min AMRAP
12 one arm KBS (6 per arm) at 35# (rx)
24 DUs
14 rounds

Post-WOD: Working on my butterfly kip

Didn't even realize that I PR'ed my FS 3RM (2# PR but still a PR!) so that was awesome! First go at the 130#, I had the slowest second rep ever but it went up after a bit of a fight. The second go at 130#, I was a bit more mentally prepared. Still slow second rep but not as slow as the first time.
For the metcon, I aimed for a round per minute which was a quick pace for me. Tripped twice on DUs but otherwise, everything was unbroken. Could be faster with shorter rest between movements.

Lots of Olys

Day 6 at Sasquatch CF

30 Power Cleans at 65# (Rx)
800m run
30 Push Jerks at 65# (Rx)
800m run
30 Power Snatches at 55# (Rx was 65#)
21:48 (the time on the board is wrong... only noticed it after this got posted)

Post-WOD: Made up my own... 3x3 deadhang pullups with a skinny black band

PCs were 10-4-4-4-4-4. PJs started in sets of 5s, then 3s and 2s in the last 10. PS... I should have just fought through 65# in retrospect. I had 1 at 65# but wasn't sure I could pull off all 30 so I dropped the weight. Since I had a 45# bar, I had to use the metal 5# plates to get to 55# so I couldn't just drop the bar. Probably was harder on my back in the end.

Thrusters and Push ups

Day 5 at Sasquatch CF

20 min of skill/strength: I chose to work on snatches and snatch balances at 65#
Metcon:
21-15-9
Thrusters at 65# (Rx was 75# - really??)
Dynamic push ups onto 25# plates (modded to knees and "walked" onto the plates instead of the dynamic push
11:39

Post-WOD: Kipping pullups and messed around with the butterfly movement

I have a mental block with thrusters and always seem to have trouble with them. I actually failed one today. I had to go singles starting midway through the second round! This is also much slower than my last Fran time (although close to my first ever Rx Fran). Conditioning-wise, I'm definitely not back at my peak but aim to get there.
The 20 min skill/strength at the beginning of the WOD is something Tim (the owner) and Trey (the morning coach) are experimenting with but as Tim admitted after my class, it got a bit chaotic, especially with 14 people and having one coach running two heats. I'm sure they want to incorporate more skill/strength work but also isn't quite sure what to do with the newbies. In addition, they don't want to post WODs online in advance for fear of scaring people away. I think back to CFC's days as a young box and we all had to learn somewhere. People get hooked because they love this stuff and the ones that come back won't be scared away because they have to learn new movements and skills. CFC was blessed with many great coaches who knew how to teach well (Rudy, if you're reading this, I still owe you a testimonial!) and these guys could probably benefit from having more coaching experience. Their hearts are in the right place and I'm sure they'll get there. Anyways, Tim and I talked a bit afterwards and I suggested posting the strength part online in advance with a video tutorial so people can have an idea about what it is they're going to be taught that day. They can still keep the metcon a surprise if that's what they're going for. Either way, I can only see benefit from being mentally prepared and even if someone did think it was crazy or hard to do, the people who love Crossfit won't care and will want to meet the challenge head on.

DL 3RM PR

Day 4 at Sasquatch CF

Every Minute On The Minute for 16 minutes
2 C&Js at 75# (Rx)
# KBS at whatever round (1 in 1st min, 2 in 2nd min, etc)
Score is whatever round you get up to
Score: 14

Post-WOD: DL 3RM: 95-135-165-185-200(5# PR)

I like WODs like this. I just made the 14 round of KBS! All I could think of in each round was to not let go of the KB.
This box likes to program an RX weight and a beastmode weight. Beastmode in this WOD was 95# for women. I feel like back at CFC, the RX weight would have been the BM weight.
My 5# PR on the DL 3RM but last done in like September 2010.