Back squats in pregnancy

Strength: Worked up to 115#
21-15-9: hang cleans (65#) / front squats (65#)
6:20

Cleans and squats are some of my favourite movements but at 12 weeks pregnant, I've been reading that I should stop squatting below parallel. No more movements that make me grunt. Up until now, I've done an okay job of managing my cardio (although I'll admit, I could be better) and to keep my pace at "conversational". I build in mandatory breaks and I won't start again until my heart rate is a lower. I've been watching my sweating, making sure I don't overheat. Scaling has been difficult but I've been practising.
With that said, 65# is light for me in this WOD so I went rx'ed. I tried to go as steady as possible and broke up all my sets at least once. For back squats, I tried not to squat below parallel but my goal with these will be to maintain as much control and as good form as possible.

FS PR

FS PR: 145#



FS 1RM: 45(10)-75(6)-95(3)-115-135-145
Metcon: 6 rounds of 42 DU / 12 PP / 9 OHS at 55#
16:??

I didn't intend to go for a PR today but as I was lifting, the weight felt good. 135# actually felt easier than I expected. I had done 130# twice back in June and I also cleaned 130# back in October. 145# was a bit sticky and slow but was good that it wasn't too much of a fight that I saw stars after.
I might have gone a little too fast on the metcon as I was a bit light headed towards the end.

Hips

Metcon: 800m run + 5 rounds of 6 PC (75#, rx+) / 6 FS / 6 burpees + 800m run
16:56

After looking at the board, I went with 75# as well. I thought about 85# but I knew the FS would destroy me at that weight so I kept it at 75#. Runs were long and slow.
With so many bars laying around, I cleaned 95# a few times and also 115# (PR!). Tried it two more times but failed both. The 115# was a bit ugly on the catch so I decided to go back to 95# and work on some technique. With JJ's help, I fixed my pull a bit. The cue that is working for me is Jon North's "Hit and Catch" drill. I'm not doing this perfectly and I still need to practice but need to keep this in mind to fully extend hips.

Tied PR day...

Strength: Squat Clean 1-1-1-1-1-1 (95-105-115-125-130fx4)
Metcon: 5 rounds of 6 FS (75#, bm) / 6 PP (75#, bm) / 6 barbell burpees
8:10

Skipped 3x400m due to sore calves and hamstrings

I tied my Squat Clean PR of 125#. It went up ok but I noticed I caught the bar quite low. Four attempts at 130#, each incrementally closer. I think it's high enough but I am not getting under the bar fast enough and the final two attempts, I caught the bar way too low with elbows not all the way up. I think I need to work on the pull.
Metcon was fun! FS were UB but got slower as the rounds wore on. First 3 rounds of PP were UB, last two rounds of PP were 3-3 (with one fail in there). I tried to get through those barbell burpees quickly. That is, the hop was over the bar and dropped right into the next one. Couldn't keep up that pace in the last two rounds and my quads were burning.

Wheelhouse

Strength: DL (Week 2)
5 reps @ 40% (90#)
5 reps @ 50% (115#)
3 reps @ 60% (135#)
3 reps @ 70% (160#)
3 reps @ 80% (180#)
3+ reps @ 90% (205#): 5 reps

Metcon: 11 min AMRAP
6 FS (75#, BM) / 8 Box Jumps (20")
10 rounds + 2 FS

Post: Made up the Press
5 reps @ 40% (25#)
5 reps @ 50% (30#)
3 reps @ 60% (40#)
3 reps @ 70% (45#)
3 reps @ 80% (50#)
3+ reps @ 90% (55#): 7 reps

Got the weights right for the DLs this week and noted that even though I did a little less weight on the last set than last week's, I got the same number of reps. My excuse would be that my blisters / ripped hands from the pullups made the grip so much more taxing. I also thought my back started to round a bit on the 5th rep.
If I had a wheelhouse, this stuff would be in it (as well as double unders). I went 75# instead of the rx'ed 65# as I thought I had strong front squats. They were unbroken but the 5th and 6th reps in the last 4 rounds were a fight to not drop. Box jumps were pretty good even though I didn't have the best rhythm.
I surprised myself with 10 rounds so obviously, I was pretty happy with how this went.
Made up the Press that I missed earlier in the week. 7 reps felt good and focused on keeping core tight. Need to keep back tighter.

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.

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.

AMRAP FS-PU couplet

On Sunday, JJ and I went for a long bike ride (20+ miles round trip) from Bellevue, along the I90 trail, to Seward Park in Seattle. A gorgeous day for it too! One day a week, our plan is to do something long and low intensity... so hiking and biking will fit the bill.

Day 5 at NW Crossfit Bellevue: "Good Times Bad Times"
AMRAP in 20 Minutes:
1 round =
12/9/6
Front Squats at 77# (Rx)
24/18/12
Pullups

135 reps officially + 9 ring rows + 6 FS

First round was done in 9:30ish. Didn't make it through my second round. No surprise that pullups were my usual limiting factor. It seems like my hands have a tolerance of about 65-75 pullups before I get blood blisters and rips. Maybe I'm not gripping the bar tight enough and there's just way too much friction? Anyways, in that 2nd round of 18 pullups, I decided I'd switch to ring rows before the rip but I have to grip the rings too so the rip happened. Also, totally messed up the number of ring rows I was supposed to do and ended up with 9. I guess I was in a hurry to get back on the bar (had just over a minute left) to crank out 6 FS. First round, FS were unbroken. My very last set of FS were in 2s. Good weight.
This could be my last week here on my promo and I may or may not get in another WOD. Full review to come. Next up: Sasquatch CF.

8/30-9/4

Tuesday: 8 x 1:00/1:00r on C2: 237-240-239-240-240-240-241-243
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.

Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!

Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.

Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.

Post – 4×8 JM Press with 5# DBs

Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde

8/19-20

Friday WOD
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).

Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.

Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha

Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!


For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!

8/8-11

I didn't make it to the box on Monday so I played with some KBs at home (12kg, 16kg, 20kg, 24kg). Worked in random sets of 10 through the weights up to:
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.

Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.

Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.

Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.


Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).

Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha

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).

6/21-24

Only got in 2x this week. Packed in the strength.
BS 4x6 @ 75% (130#). Rough after Tuesday's metcon.
Press 4x6 @ 75% (48#). Not bad after Friday's metcon. Tough but not too bad.
DL 4×6 @ 75% (168#). Heavy but felt good.

Tuesday's WOD
Metcon at 65#. Fastest: 2:35. Slowest: 3:02. (2:39/2:35/2:47/2:54/3:02)
Runs ranged between 1:48 and 1:58. Thighs are killing from the HPC bruises. At least I fixed my form in the last two rounds b/c they hurt so much. Man, wheels really fell off in the later rounds.

Friday's Metcon
Metcon at 83#: 4:58
Happy with today. 83# is the heaviest I've ever done for FS in a WOD! And under 5 min! I’d like to think Kurt’s playlist and chasing Erin had something to do with it :)
Got in 10 consec kipping pullups!
Thighs still bruised!

5/16-18

Monday
FS 3×5 at 105#

Metcon: 8 rds + 1 ring dip (75#, purple band, 20″ box)
PCs on the light side, ring dips on the tough side. No breaks going into the movements (pick up the bar right away, jump on the box right away, a little more time fussing with the band on the dips though) which was the goal! Good mental goal as this breathing thing is something I need to work on while I move in order to reduce the amount of time I spend catching my breath during Fran.

Post – 3 x 6/leg with 15#/25#/25# dbs
Then, 10 GHD sit ups and 10 back extensions just to ease back into these.

Three days later, my pecs are still really sore from the ring dips but I see the light at the end of the tunnel. Guess I need to do more ring dips!
Wednesday I couldn't make it to the box so I made up last Friday's WOD from home.
Metcon rx’ed (1 pood): 16:50 (3:31/4:11/4:33/4:34)
Squats 20/10-10/5-5-5-5/5-5-5-5. KBS 20/20/10-10/13-7. Runs felt really slow. May have been slightly over 400m.
Shin splints showing up from runs and box jumps. Not sure what I'm doing differently as I've never experienced this before.

Parents in town through the weekend. I am hoping to make it to the box at least once in that time but probably unlikely :(

4/18-4/22

Monday Chipper
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!

Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.

Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.

Post: some TTB kip work to get the rhythm down. Good practice with the gang.

Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.

Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.

Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!

Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!

4/11-4/15

Unbroken WOD
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.

Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).

Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.

Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).

Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.

Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.

5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171

This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.

Post – 20 ring dips with a red band. Shoulders were done.

I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.

C&J PR

Finally in a groove... diet is pretty paleo, minimal cheats, feeling strong in WODs...
I can't remember how long I've been eating paleo again but I like to not think about it. As long as it makes me feel good, that's really all I care about.
For the last month, I have been trying to avoid gluten, even in any cheat meals or unavoidable cheats. It's been a long time since I had a craft beer... I switched to red wine and NorCal margaritas. Just one bad cheat last weekend at a wedding where they had Molly's Cupcakes, so I'm feeling pretty good in general.

WOD-wise, I think my cardio is finally back but still need to get used to pushing past that muscle burn. Been feeling strong in the strength portion lately but still need to maintain awareness of things like a recovering hip and shoulder. I need to do more shoulder and mobility WODs more frequently.

I'm pretty happy about cleaning up my rack position since Rudy's article. I haven't smashed a bar into my collar bone/chest in a while and that's a real improvement. I think it helped me get my C&J PR (105#) and my squat clean PR (115#) even though it was a bit ugly (dropping elbows). Still have trouble bringing the bar back down from a Jerk. The 5x3 FS felt good at 103#... my last PR was 125#... I might be ready to try for it soon with appropriate hip warm up.

Everything's sore now!

Tuesday's WOD
FS 3-3-3: 95-115-125(2)
I really need to work on proper rack form so I’m not messing up my wrists. FS, cleans, everything… form goes out the window when the weight gets heavy or I get tired. Had more in legs but just couldn't keep the bar on the shoulders.

Metcon with red band: 18:00
Splits: 2:48, 2:46, 3:09, 3:17

Pullup endurance was bad. Small tear with 5 pullups to go…

Post: 2 x 10 GHD sit ups. Left it at that or it’d be too painful.


Wednesday's WOD
200 DUs: 4:09 (speed rope)

Metcon (24″ BJ / 103# DL / 10# WB): 4 + 1WB
24" box jumps were a good mental challenge. Shake legs off and get back on. Almost missed one. I went lighter than 50% (1RM = 225#). I remember when I did Linda with a 115# bar... wrecked my back for a week. Hoping the 10#s saved me. Lack of breathing rhythm on WB was my limiting factor. Missed a few reps on the WB too.

Post: 3 x 10 per leg step ups with two 15# KBs on small box + 45# plate
These are a great exercise for hips. My PT had me do these (with not as much weight) when I was rehabbing my hip.

Toughest fight in a while

Today was a tough day at work though I never imagined I would be met by the toughest WOD I have done in a long time.

Traps and back were still feeling Monday's WOD but should be good enough to go for today.

Press 5-3-1+: 43-48-53(3)
Worked off 60# to test out shoulder. Last recorded 1RM was 70# from January. This was a win considering it felt good and the shoulder felt fine.

Metcon @ 75# (last recorded BS 1RM was 175# from January): 8:52

THIS was much tougher than I thought it could be. Looking back at my log, I've actually never done a metcon with FS @ 75#. But rx was 50% of BS 1RM which would have put me at 83# so I figured, how bad could 75# be? I picked it up and the clean felt heavy for a metcon. Just in case, I checked with Bryce... do I pick a weight that I know I can do 21 unbroken? Bryce suggested that the right weight would be barely being able to do 21 unbroken so I settled with 75# because that was exactly how I felt about it.

The first 21 were okay. I took quick breaks in the rack position. The 21 burpees that followed were slow but steady. I didn't want to wear out my quads for the next round. Then, I walked to the bar, cleaned it and I couldn't get out of the bottom of my squat. What?! I couldn't believe it. I lost the bar a few more times with my weight a little too far forward and I just wasn't to all that weight on my wrist. I think I did way too many cleans. The sweat was getting in my eyes and boy, was I frustrated.

Thanks so much Rudy. Had you not come over, the rest of it would have been just plain awful but your reminder to stay tough helped me focus. Stay in my heels and drive with the elbows!! Chipped away at it til it was over.

I never write an essay like that about a workout but for me, it was an epic fight that I want to remember. I think I've never done a WOD that got the best of me like that but it was worth the experience.

Haha afterwards, I almost fell down the stairs because my quads feel like they exploded! I'm happy to report that my wrists are okay now.

Breakfast: two eggs in butter, 3 slices of Canadian bacon
Lunch: a reuben from NYC Bagel Deli. It's so good. I ate as little bread as possible.
Snack: half a Trio bar
Dinner: salad with all the fixings (turkey, hearts of palm, fresh sungold tomatoes, sundried tomatoes, artichoke, grilled veggies, olives, lemon juice, pepper)

Pull!

My back is STILL sore from Monday. On top of that, left ball of foot didn't get any better so no CFE for me yesterday. Instead, I decided I'd tackle Wednesday's WOD. It would be my first pullup WOD in forever...

No snatch balance. Rudy said work on FS instead so I decided to try out FS 1RM. I was working on it thinking my 1RM was 145# but looking back I am surprised that I actually never did it before. It turns out 145# was some BS 3RM a long time ago. Oops.

FS 3x1: 83-103-125

I loaded on 140# since it was feeling okay though heavy. I took it off the rack and started to squat down and gave up without even getting half way. I didn't think I could get out of the bottom and didn't have weightlifting shoes. My wrist started to hurt with the 140# racked on my shoulders and I just mentally bailed. FS doesn't bother my hip but I still got scared. Excuses excuses...

Metcon: 9 rounds.
First 4 rounds with red band, then switched to blue band. Subbed pushups on knees for burpees (I hurt my foot from DUs on Monday). Just locked out the last pushup as time was called.

I promised myself that I would use the bands and do deadhangs but when it came down to it, I did do small kips just so I can save my arms/grip a bit to get 7 in a row. I think the bands do help take some stress off my shoulder though because it changes the angle of my pull so they're a little more like a ring row angle. Shoulders are holding up okay and no bad soreness.

I am actually enjoying these elbows in, narrow pushups. Even though I am still doing them on my knees, I think it's developing some strength in different muscles and it's saving my shoulder a bit too. By the last two rounds, it was tough getting 7 in a row.

After talking to Rudy post-WOD, he gave me a goal of trying to hit 8 unbanded deadhangs. I don't think I ever managed to do ONE before injuries so this will definitely be a bit of a journey but nice to have something to work on. I'm thinking I'll start with the blue band and do 3x10 as my post-WOD that doesn't involve arms. Otherwise, maybe try 10 in a warm up.

Mark Sisson discusses proper strict pullup/chinup technique. He makes some good points to remember.


Overall feeling pretty sore today but probably have enough to do baseline!