Crazy post-WOD

Sometimes, this kind of thing happens at Sasquatch...

5 rounds of 15 WB (rx, 14#) / 20 DU / 10 TTB
12:54

Post-WOD "easy" Helen: 14:55

Happy New Year!

5 rounds of 7 hang clean (75#) / 14 TTB / 21 WB (10#)
20:22

Skipped the post

10 DL (155#)
20 over box jumps (16")
30 hand release push ups
40 WB (10#)
30 hand release push ups
20 over box jumps (16")
10 DL (155#)
13:39

Skipped the one mile post WOD, recovering from some dizziness :(

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.

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.

Nice end to rest week

Strength: DL (Cycle 3, Week 1)
5 reps @ 40% (100#)
5 reps @ 50% (125#)
3 reps @ 60% (150#)
5 reps @ 65% (165#)
5 reps @ 75% (190#)
5+ rep @ 85% (215#): 5 reps

Metcon: 3 rounds of 12 pullups / 6 burpees / 400m run
9:38

Post: Tried to work on butterfly/deadhang but hands were raw from the pullups.
Post-post: Working on my one-arm handstand. I have the strength on the right side but not quite there with balance. Left arm a little ways off.
Post-post-post: HSPUs to 1 ab mat, two in a row.
Post-post-post-post: 10x1 20# WB to 10'

I've been taking it easy this week so it was only my second time. I had energy today but I guess only 5 reps at 215#. Last cycle, I had 6 reps at that weight.
This might be my fastest metcon to date. I did the first 12 pullups in a row. Second set was 6-6. Third set was in 2s/3s with a set of 4 at the beginning. Burpees were as quick as I could get them. Run was faster than usual but needs work to get faster. Overall, quite pleased with today.
Lots of posts. Turns out resting all week gives you a lot of energy...

Wendler Cycle 2

Strength: Back Squat 1RM + 5%
5 reps @ 40% (65#)
5 reps @ 50% (80#)
3 reps @ 60% (95#)
5 reps @ 65% (100#)
5 reps @ 75% (115#)
5+ reps @ 85% (135#): 6 reps

Metcon: 10->1 OHS (65# rx) / 10->1 WB (14# rx)
12:53

Post: 3x1 deadhangs!!!

In cycle 2 of the Wendler (what happened to deload week?) now. I was thrown for a loop when I saw the 1RM + 5% on the board and the 5:30pm class had tons of people so we were a little short on the smaller weights (2.5# and 5# plates).
Metcon time seemed pretty horrible. I haven't done rx'ed wall balls to 10 feet in forever and I was determined to get 'er done since I didn't realize last time that the line was not 10 feet (have to go over the line for rx). A lot of singles there.
OHS were slow and steady. This may be the heaviest OHSes I've done in a WOD and my back felt it. I didn't drop the bar because I didn't want to snatch it more than I needed to (all power snatches).

I was stretching out my back... hanging off the GHD, hanging off the pullup bar... then I thought I'd give a deadhang a shot (I shed 3-4 lbs since my last attempt) and I had one! Then, I got another! And another! I was pretty stoked! Made my day :)

Wendler

Day 16 at Sasquatch CF

Today, we started the Wendler strength program.
Back Squat
5 reps @ 40% (65#)
5 reps @ 50% (75#)
3 reps @ 60% (90#)
5 reps @ 65% (95#)
5 reps @ 75% (110#)
5+ reps @ 85% (125#): 13 reps

14 min AMRAP of 14 KB SDHP (1 pood) / 14 WB (14#)
7 rounds + 1 SDHP
Post: 3 per side TGU with 15# DB and then 3 per side with 20# DB

My low-bar back squat is 175# but since I'm working off of my high-bar back squat max of 165#, I think that's why I ended up with 13 reps on 125#. Was sore for three days after this!

FGB rx'ed baby

Weekend was fun with a trip to Granor Farm (pictures to come!) and 2 hours of rock climbing on Sunday!

Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217

Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?

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 :)

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.

Toast

Man, I'm sore. First two in a row again and I really felt that fatigue. I don't think my triceps have fully recovered from last week's push up WOD yet but they're finally not too painful to roll out with a lacrosse ball. Damn. Today, my traps are super sore from those super fast HPCs on Monday! Good thing I have my trusty lacrosse ball here at work with me!

Monday's WOD
BS 5RM: 120#
Metcon: 4:56 (40# HPC, 6# WB)

Apparently, the last time I have a recorded BS 5RM was from 8/24/09 at 105#. I'm not exactly sure how comparable it is. 120# was rough on the 5th rep but thanks to Val and Megan, I got through it. That Metcon sprint was fun but even at a 6# WB, I still hate that movement. The cool thing is that I felt like my cardio and muscle strength was around the same... they both fell apart around 3:30.

Tuesday's WOD
Deadhangs: 0/5/5/4/3 (0 was my attempt without a band. remaining with red)
HSPUs on box: 5/5/5/4/4

I have a DH but I really have to be fresh to be able to do one. I was nowhere near fresh though...

Metcon: 11:59 (Jerks at 55#, 1 pood KBS)
Post: 2x500m: 2:22/2:19

I walked into this WOD with super sore traps so the goal was not to put the bar down on the jerks so I wouldn't have to clean the damn thing again. Success! I really fought hard to not put the bar down in the last two rounds. Thanks to Kurt coaching my breathing, I was able to make it through but man, I couldn't help but take those hyperventilating breaths to match the speed of KBSes. Burpees were consistently slow but unbroken. Broken once on the KBSes at each of the last two rounds.

Traps feel destroyed this morning. If it wasn't for that, I'd totally come in to do WOD 11.2 with everyone else but given that and also with my triceps still recovering, I guess I should wait one more day.

Burning quads

Ow... hurting after a double tabata on the rower!
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
3 min rest in between

84m: 1:59 pace at 34s/m. The 77m was a 2:10 pace at 27s/m. The rest were pretty much hovering 2:05 pace at 30s/m.

Tuesday's WOD: 5 rounds and 15 pwb (10# WB, red band pullups)
Adam pointed out the red band was getting too easy for me. It's probably true but the goal is to make it in consistently and stay injury free. I definitely like PWBs over regular WBs... that would only change if I grew a few inches!
Also, happy to press 65# yesterday. 70#, a former PR, was close but I didn't do my sets properly so I tired myself out early.

Oh and I never posted about last week's WOD but notably, I did Jackie for the first time. It is probably one of the WODs I hate the most since it includes everything I suck at (row, thrusters, and pullups). I did it in 12:24. Haha... 4:40 on the 1K row! Damn I'm slow!

Watching the CFCers get after Open WOD 1 on Saturday was so much fun. Over the past few days, I thought a lot about getting in on the action but I am coming back from a 3 month hiatus and all I want is just to get in consistently and focus on getting stronger and staying injury free, and taking it one WOD at a time. I think it's the right choice to skip the Open this year since I seem to be injury prone when I'm not careful. However, I will do my best to try to make it in on Tuesday nights to get after the Open WODs with everyone else. Baby steps! Haha okay, I am done rambling for now. Looking forward to making up today's WOD tomorrow!

2nd day yay

Got progressively more sore throughout the day but was pretty determined to get to the box today. Back squat day so was a bit nervous but probably good day to test out that hip.

1 back squat @ 53#.
No go. I think it has to be the angle or wherever it sits on my back.

5 rounds of 10 ring rows (purple band) / 20 WBs (6#) + stairs!
7:33

I was on the fence about going unbanded on the ring rows but Derek was worried that I would lose control if I got tired so I added the purple band. Probably a little too easy but no need to wreck my shoulder in case. Next time, I should probably give a few rounds without a band but have a band ready in case.

WBs were surprisingly good. Adam said I had pretty good depth and I experienced no hip pain which is fantastic. We'll see what happens when I move on to the 8#.

My legs feel like jello from yesterday and today. It amuses me how weak my legs and butt and hips feel. I walk gingerly and everything is just tightening up right now. The lower calves from running yesterday are also catching up. Legs need some rest tomorrow.

I haven't used the big bar for pullups yet and frankly, I'm a bit nervous about it. Everyone seems to be ripping and ALL my calluses are gone after a 2 month hiatus. Well, it's not like I can worry about it consider my shoulder is in no condition to be hanging off a bar but will have to cross that bridge one of these days...

Hardest WOD of the week!

This morning was my third 6am class in a row. Feels good to know that I am capable of it but I think I'm due for a rest day! Looking forward to it as I feel pretty tired and sore.
I did Friday's WOD... definitely the hardest WOD of the week.
First time with 44# KBS... first round unbroken and the rest were in sets of 5s.
Box jumps might have been the only place where I could have gone faster. Pretty happy with WB improvement. Need to do some 3x10 20# WBs or something so I can move on to hitting red line with a 14# WB in WODs.

Thinking about competing in Sectionals again... but just not sure. I pulled off one week with 6am classes... but can I do it every week? Just not sure...
This is part of me being me... thinking too much and just hesistant to jump in... anyways...

Pre-WOD: Muscle milk light again.
Breakfast @ 8:30am: Baked salmon (no salt) with sauteed eggplants (lightly w/ olive oil) and pine nuts (see JJ's blog)
Lunch @ 12:30pm: Salmon salad with beet & fennel salad. Lemon/olive oil dressing
Snack @ 4pm: homemade paleo kit
(Edit: I had a pre-dinner snack I didn't need. People at work ordered Big Bowl for dinner. I hesitantly turned it down but they ordered dumplings for everyone and I couldn't control myself and ate THREE chicken dumplings... they were so good...)
Dinner @ 8pm: Turkkey burger salad at The Counter. Toppings include hard-boiled egg, sauteed mushrooms, grilled onions, carrot strings, avocado, sundried tomatoes. Sun-dried vinagrette dressing. Grilled veggies. I find their stuff too salty. :(