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.
Showing posts with label press. Show all posts
Showing posts with label press. Show all posts
Tuesday, January 29, 2013
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.
Tuesday, December 4, 2012
First WOD in over a week
Press 3RM: 60(3)-67.5(3)-72.5(2)
Metcon:
10-8-6-4-2 SDHP
10-8-6-4-2 PP
30-25-20-15-10 air squats
5:55
Working late last week so only made it in once. Trying to ease back into it.
Too ambitious on the 3RM press. Last PR was from 9/5/12 at 67.5#. Went for more than I should have.
Good to get in a short WOD!
Wednesday, November 14, 2012
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.
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.
Tuesday, October 16, 2012
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.
Thursday, September 20, 2012
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.
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.
Wednesday, September 5, 2012
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.
Wednesday, August 29, 2012
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.
Thursday, August 16, 2012
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!
Wednesday, August 8, 2012
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!
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!
Wednesday, July 25, 2012
Crossfit East Village!
Continuing my tour of CF gyms in San Diego, today, I hit up Crossfit East Village's Open Gym!
Place is big with a receptionist, some change rooms. Drop-ins are $10, first time is free. Main floor can accommodate lots of people but the 6pm class had about 12 or so. The back room is open gym all the time from 6am-9pm which is insane! I did like that this was separate from the classes so that we didn't get in each other's way.
I made up some Wendler work today.
Back Squat (Week 3)
5 reps @ 40% (65#)
5 reps @ 50% (75#)
3 reps @ 60% (90#)
5 reps @ 75% (110#)
3 reps @ 85% (125#)
1+ reps @ 95% (140#): 5 reps
Press (Week 3)
5 reps @ 40% (28#)
5 reps @ 50% (33#)
3 reps @ 60% (43#)
5 reps @ 75% (48#)
3 reps @ 85% (53#)
1+ reps @ 95% (58#): 5 reps
2x10 GHD sit ups and back extensions
Place is big with a receptionist, some change rooms. Drop-ins are $10, first time is free. Main floor can accommodate lots of people but the 6pm class had about 12 or so. The back room is open gym all the time from 6am-9pm which is insane! I did like that this was separate from the classes so that we didn't get in each other's way.
I made up some Wendler work today.
Back Squat (Week 3)
5 reps @ 40% (65#)
5 reps @ 50% (75#)
3 reps @ 60% (90#)
5 reps @ 75% (110#)
3 reps @ 85% (125#)
1+ reps @ 95% (140#): 5 reps
Press (Week 3)
5 reps @ 40% (28#)
5 reps @ 50% (33#)
3 reps @ 60% (43#)
5 reps @ 75% (48#)
3 reps @ 85% (53#)
1+ reps @ 95% (58#): 5 reps
2x10 GHD sit ups and back extensions
Friday, July 20, 2012
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.
Saturday, July 14, 2012
Press and BBQ
Saturday July 14, we celebrated Sasquatch's first birthday with a BBQ.
I didn't WOD at 9:30am but made up the press post-BBQ.
Strength: Press (Week 1)
5 reps @ 40% (30#)
5 reps @ 50% (35#)
3 reps @ 60% (40#)
5 reps @ 65% (45#)
5 reps @ 75% (50#)
5+ reps @ 85% (55#): 8 reps
Started off wrong but realized quickly I messed up the weights (I calculated this the same day as the incorrect DL weights).
I didn't WOD at 9:30am but made up the press post-BBQ.
Strength: Press (Week 1)
5 reps @ 40% (30#)
5 reps @ 50% (35#)
3 reps @ 60% (40#)
5 reps @ 65% (45#)
5 reps @ 75% (50#)
5+ reps @ 85% (55#): 8 reps
Started off wrong but realized quickly I messed up the weights (I calculated this the same day as the incorrect DL weights).
Thursday, June 28, 2012
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.
Monday, July 25, 2011
CFT!
Gotta love CFT days!
6/17/11 CFT: 175/65/225 = 465
BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)
That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.
Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.
This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)
6/17/11 CFT: 175/65/225 = 465
BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)
That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.
Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.
This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)
Thursday, July 7, 2011
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 :)
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 :)
Friday, June 24, 2011
6/21-24
Only got in 2x this week. Packed in the strength.
BS 4x6 @ 75% (130#). Rough after Tuesday's metcon.
Press 4x6 @ 75% (48#). Not bad after Friday's metcon. Tough but not too bad.
DL 4×6 @ 75% (168#). Heavy but felt good.
Tuesday's WOD
Metcon at 65#. Fastest: 2:35. Slowest: 3:02. (2:39/2:35/2:47/2:54/3:02)
Runs ranged between 1:48 and 1:58. Thighs are killing from the HPC bruises. At least I fixed my form in the last two rounds b/c they hurt so much. Man, wheels really fell off in the later rounds.
Friday's Metcon
Metcon at 83#: 4:58
Happy with today. 83# is the heaviest I've ever done for FS in a WOD! And under 5 min! I’d like to think Kurt’s playlist and chasing Erin had something to do with it :)
Got in 10 consec kipping pullups!
Thighs still bruised!
BS 4x6 @ 75% (130#). Rough after Tuesday's metcon.
Press 4x6 @ 75% (48#). Not bad after Friday's metcon. Tough but not too bad.
DL 4×6 @ 75% (168#). Heavy but felt good.
Tuesday's WOD
Metcon at 65#. Fastest: 2:35. Slowest: 3:02. (2:39/2:35/2:47/2:54/3:02)
Runs ranged between 1:48 and 1:58. Thighs are killing from the HPC bruises. At least I fixed my form in the last two rounds b/c they hurt so much. Man, wheels really fell off in the later rounds.
Friday's Metcon
Metcon at 83#: 4:58
Happy with today. 83# is the heaviest I've ever done for FS in a WOD! And under 5 min! I’d like to think Kurt’s playlist and chasing Erin had something to do with it :)
Got in 10 consec kipping pullups!
Thighs still bruised!
Sunday, June 19, 2011
CFT
Friday night, had a work happy hour so couldn't make it in for CFT. Instead, after the happy hour, got in about an hour or so of tennis in but felt generally weak after just one drink...
Saturday morning CFT
BS: 175 (tied PR). 145-165-175. Try 180 next.
Press: 65 (5# off PR). Warmed up with bar. 55# x3. Then 65#. Failed 70# x3.
DL: 225 (tied PR). 175-205-235f-225-235f. Try for 230# next time.
CFT: 465 (5# off pre-injury CFT!)
Pretty happy with this given the last year and a half have been ups and downs in terms of injury/work schedule. Being back at a 175# BS makes me feel really good b/c I hurt my hip about a week into CFT last year. Now, just don't be stupid when going through the strength cycle. Press at 70# was so close every time and got closer with each attempt! I'm wondering if my warm up sets weren't done properly but I was also trying to balance being tired out from it. For DL, I felt the bar move on my 235# attempt but the weights definitely were not coming off the ground. Do NOT drop DLs from the top. Must lower with hands on the bar.
After CFT, JJ and I biked 22ish miles, all the way to Northerly Island and back. Wasn't so bad, especially after the CFT!
Saturday morning CFT
BS: 175 (tied PR). 145-165-175. Try 180 next.
Press: 65 (5# off PR). Warmed up with bar. 55# x3. Then 65#. Failed 70# x3.
DL: 225 (tied PR). 175-205-235f-225-235f. Try for 230# next time.
CFT: 465 (5# off pre-injury CFT!)
Pretty happy with this given the last year and a half have been ups and downs in terms of injury/work schedule. Being back at a 175# BS makes me feel really good b/c I hurt my hip about a week into CFT last year. Now, just don't be stupid when going through the strength cycle. Press at 70# was so close every time and got closer with each attempt! I'm wondering if my warm up sets weren't done properly but I was also trying to balance being tired out from it. For DL, I felt the bar move on my 235# attempt but the weights definitely were not coming off the ground. Do NOT drop DLs from the top. Must lower with hands on the bar.
After CFT, JJ and I biked 22ish miles, all the way to Northerly Island and back. Wasn't so bad, especially after the CFT!
Thursday, June 16, 2011
6/13-15
Nice to see some brushing up of technique work ahead of CFT and the strength cycle!
Monday's WOD
Squat technique: Keep core tighter. Sit back, squeeze hips. Knees out. High bar – use narrower grip so shoulders will have a shelf for bar to sit on.
Metcon at 50# and regular kipping pullups: 9:34
The right weight for OHS (shoulders and core had minor stability issues), maybe just a tad light for PP. Grip was starting to go in the round of 6s. Missed the last TTB b/c I rushed it. D’oh!
Post – 10-10-10 Good Mornings with 20#, 35#, 45# bars
Tuesday, got in 1.5 hours of tennis. Nice evening for that!
Wednesday's WOD
Press technique: engage before unracking the bar.
DL technique: neutral head, straight shins (to avoid butt being too low), hips rise with bar, pull bar close to body (up shins/thighs), open all the way at the top (shoulders behind hips).
Metcon rx’ed: 9 rounds + 8 box jumps. UGH! EIGHT!
Post: 4x20s ski erg (4 cals each round... really?!?!)
Hamstrings tight from the GMs. Will be resting those up before CFT!
Monday's WOD
Squat technique: Keep core tighter. Sit back, squeeze hips. Knees out. High bar – use narrower grip so shoulders will have a shelf for bar to sit on.
Metcon at 50# and regular kipping pullups: 9:34
The right weight for OHS (shoulders and core had minor stability issues), maybe just a tad light for PP. Grip was starting to go in the round of 6s. Missed the last TTB b/c I rushed it. D’oh!
Post – 10-10-10 Good Mornings with 20#, 35#, 45# bars
Tuesday, got in 1.5 hours of tennis. Nice evening for that!
Wednesday's WOD
Press technique: engage before unracking the bar.
DL technique: neutral head, straight shins (to avoid butt being too low), hips rise with bar, pull bar close to body (up shins/thighs), open all the way at the top (shoulders behind hips).
Metcon rx’ed: 9 rounds + 8 box jumps. UGH! EIGHT!
Post: 4x20s ski erg (4 cals each round... really?!?!)
Hamstrings tight from the GMs. Will be resting those up before CFT!
Wednesday, May 11, 2011
5/9-5/11
Monday: variation on an old WOD
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...
Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.
Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)
Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).
Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.
Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.
Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...
Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.
Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)
Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).
Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.
Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.
Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!
Tuesday, April 26, 2011
4/18-4/22
Monday Chipper
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!
Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.
Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.
Post: some TTB kip work to get the rhythm down. Good practice with the gang.
Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.
Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.
Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!
Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!
Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.
Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.
Post: some TTB kip work to get the rhythm down. Good practice with the gang.
Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.
Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.
Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!
Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!
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