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.

Fran

Fran rx'ed: 8:45 (8 sec PR over 6/9/11)

Post: 3 rounds of 20 hollow rocks / 1 min plank / 30 sit ups

Fran left me rolling around on the ground for a long time because my quads were burning. I felt like I moved better at thrusters and pull ups than the last time but must have had too many rest breaks since I barely got a PR. I had hoped to get sub 8. Must try harder.
Post WOD was horrible. I took longer than the WOD PLUS I half assed it too.

As I write this two days later, my lats and quads are still quite sore.

Press PR!

PR: 77.5# Strict Press


Press: 45(10)-55(7)-60(3)-65-70-75-77.5
Metcon: 14min AMRAP of 6 C&J (95#, bm) / 10 v-ups / 6 bar burpees
5 rounds + 3 C&Js

I knew I had to retest my press after having hit a Press 5RM of 65# about a month ago. Here was my chance and I knew I had to nail 75#. It went up easier than expected so I gave 77.5# a shot. There was some struggling but in the end, I made it and was very excited that I hit another goal!
Decided to go 95# today. First time with a 95# overhead barbell movement in a WOD ever. It was tough. First 2.5 rounds were push jerks. Later rounds, I had to resort to split jerks. That may have been too much impact for my right knee which has been bothering me since. Foam roll, fish oil, stretching, and rest are much needed.

Snatch PR!

PR: 92.5# snatch (full squat)

Three weeks ago, I PR'ed on a squat snatch during class (a 4# PR in well over a year). I hadn't worked on it much over the past year and I've been thinking about it a lot more lately.
Thanks to Tim, JJ and I got to work on that lift this morning. I worked on hang snatches, power snatches, snatch balances, and finally squat snatches (with emphasis on the positions). It was an hour of work on this and at the end, I hit the right cues and got under 92.5# after 2 tries. A solid squat catch saved me as I hung out in the bottom longer than normal before standing the weight up.
A few cues to remember:
- Be patient on first pull to power position
- Pull bar into hips, shoulder over and in front of bar
- Hip extension, think about hitting the bar with the hips
- Need to stop losing the bar in front on the catch. Commit.
- Need more speed when dropping under the bar.

I am pretty happy with the 7.5# PR in 3 weeks. Try 95# next time. I failed it three times today but I'm pretty sure I have it... hips were too tired from the long lifting session.

C&J PR!

PR: 130# C&J
PR: 135# jerk


Strength: C&J 1RM: 65-85-100-115-125-130(PR)-135F
From rack, Jerk 1RM: 135F-135(PR)

Metcon: 5 rounds of 15 push ups / 20 WB (14#, 10ft, rx) / 30 DU
17:44

Super excited about the C&J and jerk PRs! Not long ago, I wrote down my goal of a 125# C&J. I had struggled getting to 125# since the WCCF Meet more than a year ago (mostly failing the jerk). I failed a 130# squat clean 4x just two weeks ago! I didn't expect to see these PRs so soon but I'm happy! I did some snatch pull work last week which may have helped. Pull still needs work.
The jerk part was funny because I wasn't expecting to do it. After I failed my clean at 135#, Trey had me try the jerk from the rack since the racks were already out from other people using it. I failed the first 135# but he told me to try again. The second time, I had a more aggressive dip and drive and nailed the 135# to my surprise!
I suppose if I did add both oly lift PRs over the last week, I'd end up with an Oly Total of 210# (97.5kg) but I can't call it that because I didn't do it together. Would love to get to an Oly total of 100kg! Gotta get that 135# clean!
Metcon was horrendous... wall balls are probably at the top of my suck list because I am not good at the movement even though I am decent at squatting. I really think I need to practice breathing through those. Push ups ended up in 2s/3s but that was to be expected. DUs were aggravating my side shins a bit from all the jumping on Monday but I managed to get them unbroken in the last two rounds.

Side shin tenderness

Strength: 3 x ME ring dips: 3-4-3
Metcon: 4 rounds of 6 bear complex (65#, rx) / 46 DU / 16 box jumps (20", rx)
14:21

Must not have warmed up enough in first set of ring dips but 4 strict in a row is a PR!
Tried to move through at a good pace. My side shins (outside of leg) are a bit tender from the DUs and box jumps.

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!

PR day! Woohoo!

PR: 1:56 500m row
PR: 9:59 Annie


A. 3 rounds of 500m row (2-3 min rest): 1:56(PR)/2:05/2:09
B. Annie rx'd: 9:59(PR)

Looking at the board after walking into class, I saw plenty of sub 2s and needed to step up. First row was at a 1:53 pace for a good 200m before I relaxed and settled into a 1:58 pace. Butt was really sore about 200m into the second round. Third round I really tried to not fall below 2:10.
The 50/30/20/10 sets of DUs were unbroken. Tripped up in the 40 round. Sit ups went better than expected which is probably where the PR came from.

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.

Push Press 3RM PR?

Strength: Push Press 3-3-3-3-3-3 (55-65-75-85-95-100)
Metcon: 12 min AMRAP
10 box jumps (20", rx)
10 jumping lunges (5 per side)
10 hand release push ups
8 rounds + 7 push ups

Post: 3 x 400m "sprint": 1:42 / 1:41 / 1:47

Never found my PP 3RM ever so I guess that's a PR. I didn't fail at 100# but could feel a slight arch. Can work up to 105# or 110# next time.
A little mad that I didn't make it 9 rounds even. Push ups were the limiting factor.
My PR 400m on a track is 1:32. I didn't think I'd hit a PR today and considering this was post WOD, I'm ok with it. The turnaround also eats up some time because I'm tempted to slow down before and after it too. Also, the "hill" on the way back was rough on that last round.

PRs!!

PR: Strict Press 5RM: 65#
PR: 5 strict HSPUs to one ab mat


Cycle 4 Week 2: Press 1RM + 5% from Cycle 3
5 reps @ 40% (30#)
5 reps @ 50% (37.5#)
3 reps @ 60% (45#)
3 reps @ 70% (52.5#)
3 reps @ 80% (60#)
3+ reps @ 90% (65#): 5 reps

Metcon: 10 min AMRAP of
5 HSPU (1st round to one ab mat, the rest piked on 20" box)
10 hand release push ups
15 v-ups
3 rounds + 9 push ups

Post: Worked on kipping HSPUs. Can do it with two ab mats but not to one. Shoulders were done.
Post-post: butterfly kip work. Didn't have it today. Must be real tired.

I debated going today but against my better judgment, went for it as my upper body wasn't feeling too taxed. Abs, glutes, hips did not want to work out today so I guess I was lucky it was mostly an upper body work out.
Had I not gone today, I would have missed out on two PRs so that was a nice surprise! The 5RM press at 65# had been on my "to-do" list for a while so I finally got it!
Not even making it to fourth round in the metcon was a bit unexpected and really showed my fatigue this week after over a week off. The first 5 HSPUs pretty much took it all out of me even though they felt easy at the time. After one more on the second round, I had to switch to a pike as I was just going to fail. Push ups were painfully slow and failed multiple times in the later rounds when I rushed. V-ups were also painful as my rib muscles are not happy from those hollow rocks yesterday.
Really shouldn't go tomorrow but I want to DL. Will see how I feel in the morning.

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.

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.