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.

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

Happy New Year!

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

Mike N programming week

WOD: 100 power cleans (rx, 75#) with 3 burpees EMOM
15:49

Chained a few in the beginning but it caught up quick. Tried to make sure I get at least 6 cleans per minute. Tough stuff.

Get another one before DOMS kicks in

5 rounds of 12 DL (75#, mod) / 9 hang clean (75#) / 6 burpees / 200m run
15:48

Wanted to get another one before the soreness kicked in. Went lighter again but made it quick.

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.

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.

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.

New week

Strength: FS 5-5-5-5-5-5 (65-75-85-95-105-115)

Metcon: 4 rounds of 50 DU / 10 hang clean (65#, rx) / 6 TGU (1 pood, rx)
19:35

Post: 1 ME set of kipping pull ups: 11
Post: 1 ME set of push ups : 11

Last recorded FS 5RM was from May 2011 at 105#. I knew I had more having nailed a FS 3RM at 125# in June 2012. I don't think I maxed out at 115# and only the last rep was slightly sticky/slow. Shoot for 120# next time.
I've never done a TGU with a 1 pood KB, let alone 12 of them per arm. These were the toughest and slowest on me. At one point, I thought my left shoulder was going to bend the wrong way but I held it together. Much easier on the right side than left side, no surprise. DUs and hang cleans were no problem other than my arms getting tired out from the TGUs. Definitely an arm burnout issue today... no chance to get too winded here.

After a little over a week off...

Metcon: 4 rounds of 9 PP / 12 PC / 15 DL / 200m run at 65# (rx)
14:09

Post: some butterfly kip work

Wasn't sure how I would feel after a little over a week off so I kept it light for me. PPs were unbroken but when I think about it, it all could have been unbroken. However, I was a little winded throughout so I paced the PCs and DLs. I also paced this WOD because I am aiming to make it to the box 4 times this week.

No Rx

Cycle 3 Week 3: Press 1RM + 5% from Cycle 2
5 reps @ 40% (27.5#)
5 reps @ 50% (35#)
3 reps @ 60% (42.5#)
5 reps @ 75% (52.5#)
3 reps @ 85% (60#)
1+ reps @ 95% (67.5#): 3 reps

Metcon: 5 rounds of 30 DU / 8 HSPU (pike on 20" box) / 8 hang clean (75#, adv)
11:39

Post: ME strict ring dip sets: 3-2-2-2-2-0

HSPUs felt pretty terrible as it's my first time switching to pike from knees. Happy to make that switch and it hurt but it's time. Decided to go heavier on the hang cleans because I can.

Third in a row

Wendler Cycle 2 Week 3
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
5 reps @ 75% (50#)
3 reps @ 85% (57.5#)
1+ reps @ 95% (62.5#): 5 reps

Metcon: 12 min AMRAP
4 hang squat cleans (95#, adv; rx was 85#, BM was 115#)
8 HSPUs (20" box with ab mat for knees)
12 v-ups
5 rounds + 7 HSPUs

Super tough fifth rep on the press with a lot of hanging out near the bottom.
95# hang squat cleans were okay. I ended up doing all singles because I couldn't chain them. I feel like at this weight, it's a CFC rx weight!

Cleans, dips, pushes, runs

Metcon: 4 rounds
8 hang cleans at 75# (rx)
12 ring dips with skinniest band available
16 hand release push ups (knees with finish position on toes)
200m sprint
17:29

Cleans were a good weight. Focused hard to not get bruises on thighs. Tried to stay tight through. Dips were good. I didn't think I could finish all 48 of them using the skinniest band but I did and was damn proud of that! Hand release push ups were the worst. My push up endurance is awful... they're high on my suck list. Sprint turned into a regular run but I did try to book it on the last one. Tough WOD!

Love Friday WODs!

Strength: DL (Week 3)
5 reps @ 40% (90#)
5 reps @ 50% (115#)
3 reps @ 60% (135#)
5 reps @ 75% (170#)
3 reps @ 85% (190#)
1+ reps @ 95% (215#): 5 reps

Metcon: 4 rounds of 6 C&J (95# rx) and 40 DUs
10:29

Post: Muscle up transitions on rings with fat red band (got 1!)
4x5 ring dips with skinny red band

I love Friday WODs because I get to DL and then I get to do a WOD that I like. Last week was FS and box jumps. This week was C&Js and DUs. Maybe it's not a coincidence that these fall on DL days.
DLs felt good. I had one more on the last set but my grip gave out. In the metcon, the 95# did not actually feel that bad. I had a few ugly power cleans but when I remembered to drop a bit lower, they worked out. No squat cleans necessary. Jerks were also better than expected. All singles though. DUs were broken up on purpose to catch my breath.
JJ has been working on muscle up transitions lately so I gave it a go. I was surprised to get one but couldn't get any more despite subsequent attempts. I probably spent too much effort pressing out that ring dip. As a result, thought I needed some ring dip work too.

Lots of Olys

Day 6 at Sasquatch CF

30 Power Cleans at 65# (Rx)
800m run
30 Push Jerks at 65# (Rx)
800m run
30 Power Snatches at 55# (Rx was 65#)
21:48 (the time on the board is wrong... only noticed it after this got posted)

Post-WOD: Made up my own... 3x3 deadhang pullups with a skinny black band

PCs were 10-4-4-4-4-4. PJs started in sets of 5s, then 3s and 2s in the last 10. PS... I should have just fought through 65# in retrospect. I had 1 at 65# but wasn't sure I could pull off all 30 so I dropped the weight. Since I had a 45# bar, I had to use the metal 5# plates to get to 55# so I couldn't just drop the bar. Probably was harder on my back in the end.

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.

I suck at TTBs

Day 2 at Sasquatch CF

Strength: Power Clean 1RM
95-105-115f-115f-115f-110

10/9/8/7/6/5/4/3/2/1 OHS at 55# (Rx was 65#)
1/2/3/4/5/6/7/8/9/10 TTB
13:47

Post-WOD: DUs for a minute.

I asked to make up Tuesday's WOD on Wednesday so I went solo on this while everyone around me did DUs, WBs, and burpees (I think it took most people 20 min but Coach Tim logged it rx'ed at 8 min or so!). I had some form issues at 115#. I wasn't opening hips all the way. I had early arm bend. I had a late second pull. I didn't get low enough to catch it (still a power clean). I was running out of time so I dropped the weight a bit and hit 110# on the first attempt. It's a PR but I haven't done 1RM PCs in so long (last time was in early 2010 at 95#). Definitely got more in me with some work.
All OHSes were unbroken but the set of 7 really sucked. Coach Marshall reminded me to push knees out. TTBs were all pretty broken starting in the set of 7. I still can't string these damn things... so inefficient. Laddering up on TTBs was really tough too... took me almost two minutes to close out that set of 10.

More running...

Day 3 at NW Crossfit Bellevue: "Oly Glory"

5 Rounds:
3 Squat cleans at 73# (Rx was 95#)
12 Burpees
400m Run
*Rest 1:00 Between Rounds

Total work time: 16:27 (3:08/3:29/3:34/3:38/3:38)

I just calculated this and had no idea I held it pretty close together in the later rounds. Nice!
Squat cleans weren't terribly challenging but still a good weight. Last round was tough but I knew I went easy going in. Burpees felt better than expected but super slow on the last round. Second time running this week and even that was better than expected.
I ate an apple an hour before this. I think it helped.

There was actually an option to do squat snatches instead of squat cleans... kind of like choose your own adventure. Lats are still pretty sore from Monday so that definitely wasn't for me.

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