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

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.

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.

Another 12:30ish

Metcon: 5 rounds of 40 DU / 6 Power Snatch (65#, rx) / 12 slam balls (20#, rx)
12:29

Post: 20 x 1 20# WB
Post-post: ME sets to failure: HSPU to 1 ab mat (2-2-1-1) and rx ring dip (3-2-1)

The 65# power snatches are feeling better. Slam balls unbroken. Got some nasty misses on the DUs. Pushed for less rest in between.
Pretty happy with my ME efforts today. Thinking about doing more max effort sets for upper body as post.

Strict Ring Dip!

Strength: DL (Cycle 2, Week 3)
5 reps @ 40% (95#)
5 reps @ 50% (120#)
3 reps @ 60% (145#)
5 reps @ 75% (180#)
3 reps @ 85% (200#)
1 rep @ 95% (225#) every 45s x 10

Tim threw in a twist this week at the end. I actually found the DL format on the last set a little easier than chaining them since I got to drop at the top and reset each time. Nice to know that I can pull 225# 10 times though. 45s was plenty of rest.
I tweaked a tendon behind the left knee yesterday during the cleans so I decided to sit out today's metcon... probably a good idea considering it consisted of OHS, push ups, some box jumps.

"Post": Max effort strict ring dips: 2, then 1. Then, worked on some muscle up transitions with the thicker red band.
Really proud of those ring dips! The two felt good and after a few minutes, I had one more!

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!

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.

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.

8/30-9/4

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

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.

8/8-11

I didn't make it to the box on Monday so I played with some KBs at home (12kg, 16kg, 20kg, 24kg). Worked in random sets of 10 through the weights up to:
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.

Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.

Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.

Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.


Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).

Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha

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 :(

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.

Home sweet home

A wonderful Saturday with nothing planned at all. Needed a day off from work.
Woke up around 10:30am and ate brunch at Glenn's diner - one of my favourite places in the city! Then hit up West Loop for a WOD. Hip still not 100% so trying to lay off it still. Just gotta keep it straight. Goal is to see a specialist this week.

PR'ed on kipping pullups in a row in warm-up! 8! Yay!

Jerks - skipped due to hip
Press 3-3-3+: 43-48-53(3)
I'm an idiot. I completely forgot that the last set is a max rep set. I've been away from strength for too long...

Modified WOD:
8 minute AMRAP of:
5 ring push ups (on knees)
5 ring rows (1st 2 rounds with no band, then got a thin band)
5 kipping pullups (no band)

5 rounds + 2 pullups

Thanks John for offering me that band for those ring rows!

3x max ring dips w/ thin band: 10-9-6

Also, I warmed up with double unders and ended with some work on HSPUs.

Brunch @ 11am at Glenn's diner: coffee, seafood salad split w/ JJ, crabcake eggs benedict w/ hollandaise on the side. Ate a few bites of the potato pancake (argh so delicious). Also, got tempted by the excellent bread soaked in butter - took a few bites b/c I couldn't help it. Next time I go anywhere, I am asking them NOT to bring me any bread (except maybe if their French croissants).

Snack @ 5pm: handful of beef jerky from Trader Joe's
Dinner @ 7pm: Ahi tuna (from Dirks Fish) ceviche w/ cucumber, tomatoes, coconut milk, and shredded carrots. Salmon burger, als from Dirks Fish.

Crossfit West Loop!

JJ and I decided to check out Crossfit West Loop today. The space is HUGE and this place will be amazing when it gets well-stocked. I'm sure the piano people upstairs are going to love us.

Today's WOD at CFWL

Back Squat: skipped due to hip
2x max deadhangs: Still don't have one yet but the negatives I worked on felt stronger than before. Try out alt grip next time.
1x max kipping pullups: 4. Felt weak today on these. I have been working on these quite a bit since I can't seem to do much else with the hip. Might think about resting a bit before attempting again.

Alt Metcon: JT (aka upper body killer)
21-15-9 of HSPUs / ring dips / push ups
11:00

HSPUs: pretty much unbroken through first round with 2 ab mats. I probably should have paced this in hindsight but I think I was too excited about doing this with 2 ab mats. When the 2nd round came around, I tried SO hard to stick with the 2 ab mats but my upper body was just so jacked from the ring dips and push ups that every time I went down to the 2 ab mats, my shoulders just refused to push me back up. I tried this 3 times before calling out to Kerry (thanks!) and asking for an additional ab mat. I just couldn't do any more using 2.

Ring dips: used flat clear band. Started with 10. Then sets of 5s. Second and third rounds were sets of 3s and 2s.

Push ups: When I got here the first round, I wanted so bad to do regular push ups but when I got chest to ground, I just couldn't get up. Tried twice before I finally gave in and did them on my knees. Even then they were like sets of 5 in the first round and sets of 2s and 3s in the remaining rounds.

This was probably one of the toughest WODs I have ever done. For all the ring dips / push up reps that I didn't get to lock out, I re-did them. Muscle fatigue was just ridiculous here but happy that I finally got this under my belt. I might be with JohnG on hating this WOD.

After the WOD, I rested a bit and wanted to get some cardio in. Goal at first was do double-unders until I could do 50 in a row. That goal quickly dropped to 20. I want to say I spent about 5 to 6 minutes doing double-unders and never made it to 20. The most I got was 17 before my arms were completely dead.

Breakfast @ 9:30am: 1 fried egg, shrimp with no-salt organic seasoning, sauteed spinach and peppers, crushed almonds, 1 americano

Light lunch #1 @ noonish: homemade chili (with chicken and beef) with pureed rutabaga (yum!)

Post-WOD @ 3:30pm: 1 clementine

Light lunch #2 @ 4:30pm: Chipotle salad (lettuce, chicken, fajita veggies, mild salsa, green salsa, guac)

Dinner @ 8:30pm: Half a slice of garlic bread with spicy marinara and 2 slices of pizza (one bleubird and one margherita) from Santullo's in Wicker Park. 1 Brooklyn Brewery Lager. A few sips of JJ's lo-cal Sprecher root beer.

Snack @ 12am: a few pieces of apple with sunbutter

Was supposed to go to The Bristol but they couldn't accommodate our large party of 9. Turned away from Mindy's Hot Chocolate too. Sad. I am one of the lucky ones and don't normally crave pizza... but if I were to cheat, I'd cheat with Santullo's pizza for sure!

A little less pain in the hip, a little more pain in the wrist...

I might just be minor-injury-prone or something... can't I go a week without pulling/hurting something? People at work always think they're joking when they ask me "what did you hurt while doing crossfit today"...
Wrist hurts today... either laptop keyboard or handstands maybe. I got an ergonomic keyboard today so hopefully that problem will resolve itself.
Nice to be able to do a WOD today even though I still can't do much with the hip.

This morning, I did yesterday's strength and today's WOD.
Press 5-5-5+: 43-49-56 (9). Felt solid.
15 Handstand negatives: these were kind of fun after you get over falling on your head. Nice to know that I can at least do the negatives on one ab mat.

10-9-8-7-6-5-4-3-2-1 of HPC @ 63# and Ring dips.
HPCs were fast and felt good. Ring dips were pretty good too. Broke once in each of the 8, 7, 6, and 5 rounds.

Worked on some kipping pullups 5x5.

I'm back on the swing as to whether I should compete at Sectionals or not. I know I'm not training very hard and I don't really have much time to but I would love to just experience that atmosphere. If I can do a WOD un-scaled, great. If not, whatever. I'm not expecting much given the schedule... but then, the idea of competing at Sectionals still scares the hell out of me. Makes me nervous thinking about it. I might be last. I don't know. Think about it some more tomorrow... maybe the answer will just come to me (sleepy passive mode).

Pre WOD (5:30am): muscle milk light
Breakfast (8:30am): 1 of JJ's crabcakes, 1 sunnyside up egg, some veggies (zucchini, squash) with crushed almonds, 1 espresso
Mid-morning snack: handful of almonds and dried cranberries, 1 matcha green tea
Lunch (12:30pm): beef and chicken chili, roasted veggies (carrots, butternut squash, eggplant)
Mid-afternoon snack: handful of almonds and dried cranberries (I forgot paleo kit today)
Dinner (7:30pm): From Townhouse (work meal) - seared ahi tuna (covered in crushed peppercorns and salt), broccolini (I tasted butter)