Lower KBS

Strength: Press at 65#
5 rounds: 12 KBS (12kg) / 10 TTB / 12 PP (55#)
11:37

Not feeling the best today and a 1 pood KBS didn't feel very good so I stepped it down. I could have done 65# for the PP but I didn't need to.

Jan 11 WOD

Strength: power cleans up to 95#
4 rounds of 42 DU / 21 KBS (1 pood) / 12 ring dips (skinny red band)
13:04

The Seven

The Seven
7 rounds of
7 HSPU (pike on 20" box)
7 thrusters (55#)
7 KTEs
7 DL (135#)
7 burpees
7 KBS (1 pood)
7 pullups
38:33

First time ever with this WOD and I approached cautiously knowing this will take me forever. HSPUs made me dizzy :(

Going easy

Jerk: worked up to about 105#
Metcon: 50 pull ups / 75 KBS (12kg, mod) / 150 DU / 75 sit ups / 50 push ups
22:50

I'd say everything went rather well but with lots of breaks (that I'm okay with). I didn't have to resort to singles with the pull ups or push ups until the last 5.

Snatch PR!

PR: 85# Snatch
Strength: subbed Snatch work
Metcon: 10 rounds of 10 push ups (rx) / 10 KBS (35#, rx) / 10 sit ups with ab mat
14:41

I've been thinking about fixing my pull so I subbed Snatch work for the strength work today. In the end, I did a bunch of hang power snatches and OHSes before I went into full squat snatch. Hit 85# perfectly and it actually felt easy. It gave me the confidence to go higher but was convinced to go past my planned weight increase. Failed 95# twice before I gave up. Should have gone 85-90-95 but I know I have 95# in me. I lost the bar in front (figures). I know that to get 95#, my pull would have to be perfect. Keep practicing!

ME Monday: HSPUs

"Skill": 3 x ME HSPU (2 strict, 2 strict, 3 kipping all to one ab mat)
Metcon rx'd: 4 rounds of 42 DU / 21 KBS (1 pood) / 12 pistols / 400m run
20:30

Post: worked on kipping HSPUs... got to a set of 7 kipping HSPUs (PR) to one ab mat

Not quite warmed up for the ME HSPU sets so I ended up working on it a bit more after. PR is 5 strict to 1 ab mat so way off today.
Metcon was fine. Good push from Jamie (who I wasn't going to catch) and Noel (who I caught up to and tried to stay in front of). KBS unbroken. Pistols were toughest after a few rounds... tough to balance and had to redo a bunch of reps.

Heavy and long

Metcon: 5 rounds of
10 DL @ rx 165# (5-5/5-5/4-3-3/4-3-3/singles)
20 one-arm KBS @ rx 1 pood (unbroken until last round in 2 sets of 10)
400m run
20:28

Post: some foam rolling

For 60% of my 1RM, the 165# DLs felt rather heavy. Discussed with Dave and Tim about going BM (axel bar, same weight) because I was wondering how it would affect my grip for the KBS. My hand actually won't grip the bar the entire way around so I would be relying on a bit more friction on the hands so Tim said I can use that when it's lighter. DLs broken up as above. Smaller sets to avoid bad form by the third round.
Through 3 rounds, Chad, Derek, and Marja were all ahead of me but I went at my pace. Moved ahead of Derek and Marja sometime in the fourth round. I knew I couldn't chase down Chad but nice to know Derek was right behind so I pushed to stay in front.
Writing this on the next day and my back's pretty sore, which was as expected. Quads still hurting from the thrusters two days ago.

Lots of posts...

Metcon: 4 rounds of 42 DU / 21 KBS (16kg, rx) / 12 Burpees
10:49

Post-WOD: 2 rounds of 1 min plank and 30 hollow rocks
Post-post: some butterfly kip work
Post-post-post: Meat WOD

In hindsight, I probably could have left the KBS unbroken but I had it in my head to break them up after coach Trey warned that he might switch out the KB for a heavier one to the whole class. Burpees were slow as I caught my breath before the DUs. First and fourth rounds on the DUs were unbroken.
Didn't want to be trashed for the rest of the week so I scaled the post-WOD to 2 rounds.
Butterflies are feeling good with a good kip instead of the weird muscling kip I was doing before. Tim had good pointers from before so I keep trying to practice them but hands not quite recovered from Angie (still).
Pretty sore in the glutes from the high rep/light weight DLs yesterday. Not confident I will make tomorrow...

1.5poods

Cycle 3 Week 3: Back Squat 1RM + 5% from Cycle 2
5 reps @ 40% (65#)
5 reps @ 50% (85#)
3 reps @ 60% (100#)
5 reps @ 75% (125#)
3 reps @ 85% (140#)
1+ reps @ 95% (155#): 3 reps

Metcon: 8 min AMRAP of 11 WB (14#, rx) and 11 push ups (rx)
4 rounds + 8 WB

Post: 4-4-5-5 KBS with 1.5 pood
Post-post: Some butterfly kipping work. Think smooth sound wave. Tighter through hips for better power transfer.

Looks like I hit a HBBS 3RM today! Woo!
Bad eating over the weekend made the WB feel not so good. I fought for those push ups today. Stayed tight throughout, no worming.

Slam!

WOD:
200 double unders
50-40-30-20-10 of slam balls (20#, rx) / KBS (1 pood, rx)
200 double unders
21:59

Post: 3-3-4-3 butterfly pullups

It was more of a cardio for me. Cleared 137 DUs at 2 min mark. I want to say I finished out the 200 before 3 min was up but I can't recall. Slam balls went better than expected, pretty much clean and pressed them out. I even caught it off the bounce at the bottom. Turned into sets of 10. KBS same deal. Tried to keep the breaks short by walking to the wall and back. I think that worked out.
I almost tweaked my right bicep doing these but I managed to stretch it out a bit before it got too bad. I need to learn to breathe through these.

Crossfit Invictus!

Dropped in at Crossfit Invictus today during my stay in San Diego (for work).

Nice facility with a receptionist, large bathrooms with change rooms, and two coaches to a class: one takes care of the people doing the Fitness WOD and the other one, the Performance WOD. I think the Competition class is run elsewhere but in this space, there are about 5 groups of people doing 5 different things at any one time. It's nuts! All the evening classes (4:30/5:30/6:30) were packed! 15+ people each!
Got to meet CJ and chatted briefly. Also saw a modern gypsy (Taylor) while I was rolling out before the WOD but he disappeared before I got a chance to chat. Drop-in fee is $20, but first time is free.

Today's WOD
A.
Jerk 1RM
Warm up sets with bar
I don't remember my sets exactly so this is a guess:
68#(5)-83#(4)-103#(3)-118#(1)-123#fx2
3# off PR
The 123# jerk was so close. I lost it because I didn't keep my back and core tight. Good tips from Cody and Nicole to 1) rack higher / closer to neck, 2) dip straighter (but it was mostly good... should be fixed with higher rack), and 3) tighter core.

B.
For Max Reps:
3 Minutes of Box Jumps (rx 18″)
1 Minute of Rest
3 Minutes of KBS (rx 16 kg - swing to forehead level)
1 Minute of Rest
3 Minutes of Thrusters (rx was 83#, I used 73#)
80+75+13=168

I already knew that my thrusters were going to be awful but this was really awful. I scaled because I thought I could keep moving but after the first set of 3, I hit a few doubles before resorting to singles. I can't breathe during these things!

Pull up fun

Metcon: 4 rounds of 15 pullups, 30 KBS (1 pood, rx)
19:57
Post: None

I went three rounds rx'ed and they felt strong. First round was in two sets. Second round was in 3 or 4 sets. Last round I was still managing some 2s and 3s but singles towards the end. Blood blisters again on both bands, non-blood blisters on parts of fingers, a rip in the pinky finger... ended up having to use a black skinny band on the last round because my hands hurt too much to hang on to the bar. I think I had plenty of strength left.
JJ thinks that I don't grip and end up relying on friction to stay on the bar. Next time, grip harder without over-gripping because that causes other problems for me!

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.

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.

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.

Sasquatch!

Day 1 at Sasquatch CF

50 KBS at 12kg (Rx was 1 pood)
400m run
40 goblet squats
400m row
30 KB thrusters
300m row
20 KB lunges (per arm)
300m run
10 burpee KBS
100m row
20:24

Post-WOD: Max effort plank hold. I lost at 90s and was penalized 36 burpees!! Too many burpees post 20 min WOD!

More 20min WODs!! Apparently, that is also "normal" here as Jen (a member who's name I know on the first day!) told me. Was introduced to at least half the class today as we all hung out post-WOD to chat. High fives were given during the run and post-WOD. Good group of people here for sure!
Coach Tim seems laid back but handled the Living Social voucher process like a champ. He didn't give much instruction during the warm-up but did go over the movements. Post-WOD, he actually gave a row efficiency tip to the class using JJ and me as examples! It's a pretty new gym so we'll see how things go over the next 20 classes.
Last comment... they don't post their WODs the night before and only sometimes, do they post it with everyone's times at the end of the day. I don't like getting surprised by more 20+ minute WODs but I'm optimistic and hope some strength stuff will come up as it seems to have done so in the past.

Blood blister

Day 2 at NW CF Bellevue: "Psyche!"
3 Rounds:
400m Run
15 KB Swings (@25#, Rx was 1 pood)
15 Pull-Ups
200m Run
10 KB Swings
10 Pull-Ups
25:47

As expected, pull ups were the limiting factor. Big blood blister on left hand, little one on the right. Max chain of 7 today in round one. Round two were doubles and triples. Rushed last rep resulting in a fail. Last round were all singles with one fail. Runs weren't too bad... It was gorgeous outside. Could have gone Rx with KBS but wanted to ease in to it.

Weaning off bad foods like sugar and dairy for about two weeks now. Last gluten cheat was maybe 3 or 4 weeks ago. I'm off that stuff to fix my leaky gut.

8/1-4

Monday's WOD
Snatch 6×2 at 63#
I can’t seem to chain these as I needed to reset my feet each time.

Metcon (subbed 20# DBs strict presses for HSPUs / 24″ box / 1 pood): 9:01
Sub due to wrist. Kept presses strict throughout. Left shoulder is weaker than my right… resulting in a bit of back arching. Quite happy that I managed to string some 24″ box jumps. KBS broken only once in the 4th round.

Post – Snatch Grip RDL 4 x 8 at 65#
Not 110% of snatch but had some trouble gripping the bar. Hamstrings could have handled more weight though.

Sweet! I got an article posted on the blog! Yay!

Wednesday's WOD
C&J 6×2 ish at 83#. Did a couple at 105#... felt good. Per Bryce, don’t pull/bend arms before bar hits upper mid thigh.

Metcon at 55# and regular pullups: 6:57
Blood blister on my right hand... every time!! :(

Post: tabata row max: 84, min: 78 (84-84-83-79-79-78-78-80)

Regional WOD 4

Chipper!!!
I dreaded this all day but decided to go in and get it done.
Metcon: 32:58
Pull-ups with red band. There was no way I was going unbanded for 100 reps. This took about 10 minutes. Blood blister about 80 reps in. Upstairs bar just not very kind to my hands. Will probably pop that tonight before it goes black.
KBS... there weren't enough 1 pood KBs so Tiffany and I decided to share. I did 30 reps at 1 pood and then, switched with Tiffany for the remaining 70 reps at 20#. I held that KB gingerly due to pain from gripping with that blood blister.
DUs went well... only had a few trip ups. Once I had to stop because my forearms were burning but finished these up at about the 15 min mark.
OHS... I spent just under 18 minutes on these. I had loaded the bar with 50# but last minute, went with 45#. First set of 10 and the remainder in sets of 5. Snatched it all up. Breaks were just long enough so that I can make it through 5 at a time... I was already snatching up more than I wanted to. On the upside, I got a few compliments on my form.

After the WOD, my quads/hips were quite shaky and I was afraid I wouldn't be able to walk from DOMS. JJ suggested the ice bath so I bought 2 1# bags of ice from Popeye's on my way home. Loaded up my tub with cold water and that was brutal enough already. Added 1 bag and that was all I could handle. Feet did not like the ice bath but large muscle groups were fine. Just make sure you're not planning on walking anywhere immediately after it since it takes a few minutes to feel anything again...

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 :(