Double WOD??

A. 4 rounds of 10 OHS (rx, 65#) / 30 DU / 10 box jump (rx, 20")
9:30

B. 10 min "easy" row: 2119m

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 :(

6 rounds...

Metcon: 6 rounds of
12 med ball cleans (14#)
12 pull ups
12 box jumps (20")
12 push ups
18:28

Six rounds is a lot but this went by faster than I expected. Interestingly enough, push ups were harder for me than pull ups today. Longest number of pull ups I've gone without rips so I am happy.

CFC drop in!

Been dying to check out the new space since the grand opening and it is enormous with all the amenities! Really love the new space and congrats to Rudy and all at CFC for this amazing milestone!

Dropped in for a partner WOD on Saturday morning. Partnered up with Carolyn for 5 rounds of:
5 pull ups per person
10 burpee box jumps (16") per person, alternating
400m run
17:21

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.

Lots of pressing

Strength: Strict Press 5-5-5-5-5-5: 40-45-50-55-60-65
Metcon: 12 min AMRAP of 10 box jumps (20", rx) / 40 DU / 10 HSPU (*mod*)
4 rounds + 32 DU

Matched Press 5RM PR. Last rep of last set of presses were tough but I made it.
The first round of HSPUs, I wanted to do them to 1 ab mat. I got to 9 and failed the 10th one 4x before I gave up and switched to the pike on the box. Kip was getting less efficient and I was overarching too much. Looking back, I should have gave the second round a shot to 1 ab mat.

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.

12min AMRAP

Cycle 3 Week 2: Press 1RM + 5% from Cycle 2
5 reps @ 40% (27.5#)
5 reps @ 50% (35#)
3 reps @ 60% (42.5#)
3 reps @ 70% (50#)
3 reps @ 80% (57.5#)
3+ reps @ 90% (62.5#): 5 reps

Metcon: 12 min AMRAP of 6 PP (75#, rx) / 8 burpee box jumps (20")
7 rounds + 5 PP

Post: Working on one handed hand stand
Post-post: 2x10 GHD sit ups, 2x10 back ext
Post-post-post: lots of foam rolling. Hips and quads were pretty sore.

Tried to eek out a sixth rep but it wasn't happening. Metcon went well... only one questionable push press that may have been a push jerk but I made sure all the others were push presses. Tried just holding onto the bar instead of bringing back down on shoulders. Worked out ok but slight bruisy feeling on the sternum. Just couldn't eek out that sixth rep on the PP.

Do Work. Eat.

Wendler Cycle 2 Week 2
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
3 reps @ 70% (47.5#)
3 reps @ 80% (52.5#)
3+ reps @ 90% (60#): 6 reps

Metcon: 15 min AMRAP of
7 ring dips (skinniest red band)
7 thrusters (65#, rx)
7 burpee box jumps (20", rx)
5 rounds + 2 ring dips

Post-WOD: 1000m row: 4:23

Really happy with the 6 reps on the last set. Really fought it out. No back pain. Focused on breathing and staying tight.
Metcon was brutal. Ring dips in singles by the last round or second last round. Thrusters were unbroken for three rounds which is probably the best I've ever done with this movement. Burpee box jumps were harder than expected.
Butt and lats were killing after the row.

Then, it was time to do work at Korean BBQ, All You Can Eat style!

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!

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.

New CF Home!

Today, I stop tracking the days I'm at Sasquatch Crossfit because we've decided to make this our new CF home! Look out for a full review of Sasquatch CF in a different post.

Metcon:
4 rounds: 15 goblet squats (1 pood, rx) / 30 sit ups / 45 DUs / 400m run
19:27

Post: 3 x 10 max holds on rings (10s/10s/6s)
Post-post: butterfly kip work
Post-post-post: 33-ish" max box jump (PR)

Back still fried from the DLs last Friday but this WOD was what I needed to loosen things up and still get a good workout. Sit ups were the worst part for me... I'm so slow! DUs unbroken today... I'm real proud of that one! I sprinted the last 100m run back because I got a good push from someone on the run telling me I could get sub 20. I did it!
I did a lot of post WOD today. It wasn't planned but I had enough energy today. Having trouble chaining butterflies but I have one for sure. Kip needs lots of work. I stared at the 36" box jump for a while but just kept mentally bailing on it. I did get a 36" one-step box jump PR though!

V-up

Day 3 at Sasquatch CF

70 DUs
60 v-ups
50 burpees
40 box jumps (Rx 20")
30 mountain climbers
20 KB SDHP (Rx 1 pood)
10 ball slams (Rx 20#)
400m run
18:12

Post-WOD: Kipping TTB work (strung 3), kipping pull up work (strung 9), some ring work for shoulder stability, testing out kipping HSPUs (don't arch back too much)

The two boxes I've tried so far don't have GHDs so v-ups are the subs for GHDs. Limiting factor was the v-ups as I spent most of my time laying on the ground (I have bad core strength). GHDs would have hurt a lot more I'm sure.
Other than the v-ups, everything would have been just fine but because of where the v-ups showed up in this WOD, everything that came after it sucked.

Deads are fun!

Day 4 at NW Crossfit Bellevue: "Dead Sprint"

30 Box Jumps (Games Standard) 20"
6 Deadlifts @ 121# (Rx was 155#)
9 Ring Dips with red band
25 Box Jumps
6 Deadlifts
9 Ring Dips
20 Box Jumps
6 Deadlifts
9 Ring Dips
15 Box Jumps
6 Deadlifts
9 Ring Dips
10 Box Jumps
6 Deadlifts
9 Ring Dips
14:43
Box jumps were fine but had to break them up a bit. Still getting back that cardio. DLs were good and heavy, mostly singles. Ring dip endurance fell off quickly and was a huge limiting factor. Muscles were so fatigued... doubles by the third round. A few fails in the last round and I had no more so I had to add the purple band for my last 3. Gotta get back to super thin band territory! Happy that I got to do a WOD like this instead of some WOD with lots of running and high rep movements.

Note to self, HCl post over at the CFC blog today.

8/24-29

After FOUR days off to rest up my quads, they finally felt ready to work out again despite some lingering soreness. Seriously needed some mobility work on the hips before I took on Wednesday's WOD
Pre: 15 min of hip warm up that I reeeeally needed.

Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.

Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.

Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!

Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...

Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.

Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.


Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.

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?

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)

7/26-31

After CFT on Monday, it took a few days before I recovered from being constantly hungry and needing lots of sleep...

Tuesday's Metcon on Thursday
Metcon with 63# and purple band: 9:12

63# may have been a little light but I was a little worried about the load on my left wrist... Turns out I had the right weight for the wrist but could probably go heavier when that’s better. Unbroken ring dips until last round. Unbroken box jumps except for a few trip ups.

Post: 10 deadhangs with a red band.
Cut it b/c my shoulders weren’t having it. Wrist wasn’t having kipping pullups either.

Was supposed to go paddleboarding on Sunday but we ended up glued to the CF Games! Managed to catch all of Elisabeth's performances and I was giddy with excitement watching her take first in WOD 6!!

The third heat saw Elisabeth Akinwale take an early lead, which she increased by doing the traverse unbroken in the first and second rounds. As in the previous heat, there was a big divide between the competitors. Many were slowed by the monkey bars, but they caused no trouble for Akinwale, a former gymnast. The crowd roared and jumped to their feet as Akinwale took the last round unbroken to finish in a screamingly fast 6:56, the fastest time overall for the women in this event. Angie Pye, in the same heat, had the second-fastest time in the event, 7:38.

She is such an inspiration and a super hero! I am so proud of her!

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 :)

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 :(