Light jerks

Strength: jerk... worked up to 95# (I think, no heavier)
4 rounds of 8 DB single arm snatch (35#) / 16 slam balls (20#) / 16 slam ball sit ups (10#)
13:36

Situps with the heavier slam ball caused some discomfort with the stretching in the belly so grabbed a lighter weight.

Going easy

Jerk: worked up to about 105#
Metcon: 50 pull ups / 75 KBS (12kg, mod) / 150 DU / 75 sit ups / 50 push ups
22:50

I'd say everything went rather well but with lots of breaks (that I'm okay with). I didn't have to resort to singles with the pull ups or push ups until the last 5.

Packed classes!

Strength: DL 5-5-5-5-5: 115-145-175-195-205
Metcon:
400m run
4 rounds of 8 PP (65#, rx) / 20 sit ups / 8 OHS (65#, rx)
400m run
12:58

Post: shoulder stretching

Crazy packed evening classes today! Ran out of time to max out on 5RM DL so just turned into 5-5-5-5-5. Went unbroken for the first two rounds. PP got split up in the last two rounds; OHS split in the third. 400m runs were slow (and cold)!
Needed to stretch out the tightness in the shoulder after the OHSes.

Snatch PR!

PR: 85# Snatch
Strength: subbed Snatch work
Metcon: 10 rounds of 10 push ups (rx) / 10 KBS (35#, rx) / 10 sit ups with ab mat
14:41

I've been thinking about fixing my pull so I subbed Snatch work for the strength work today. In the end, I did a bunch of hang power snatches and OHSes before I went into full squat snatch. Hit 85# perfectly and it actually felt easy. It gave me the confidence to go higher but was convinced to go past my planned weight increase. Failed 95# twice before I gave up. Should have gone 85-90-95 but I know I have 95# in me. I lost the bar in front (figures). I know that to get 95#, my pull would have to be perfect. Keep practicing!

PR day! Woohoo!

PR: 1:56 500m row
PR: 9:59 Annie


A. 3 rounds of 500m row (2-3 min rest): 1:56(PR)/2:05/2:09
B. Annie rx'd: 9:59(PR)

Looking at the board after walking into class, I saw plenty of sub 2s and needed to step up. First row was at a 1:53 pace for a good 200m before I relaxed and settled into a 1:58 pace. Butt was really sore about 200m into the second round. Third round I really tried to not fall below 2:10.
The 50/30/20/10 sets of DUs were unbroken. Tripped up in the 40 round. Sit ups went better than expected which is probably where the PR came from.

New stuff to work on

Cycle 2 Week 3: Back Squat 1RM + 5%
5 reps @ 40% (65#)
5 reps @ 50% (80#)
3 reps @ 60% (95#)
5 reps @ 75% (120#)
3 reps @ 85% (135#)
1+ reps @ 95% (150#): 3 reps

Metcon: 10 min AMRAP of 6 pistols (3 per leg) / 12 sit ups
8 rounds + 3 pistols

Post: 3 x 6 push ups
Post-post: Attempted throwing a 20# WB to the 10ft mark and attempted a one-arm hand stand. New goals!

Squats were only okay today. I tried really hard to get a fourth rep but after hanging out at the bottom for way too long, I just couldn't stand up with the weight.
AMRAP was fun. I did pistols in a WOD for the first time. I tried my best to make them all legit but I'm sure I didn't quite get depth on a few. I also re-did quite a few because I fell over. Did these in weightlifting shoes for added stability.
I'm pretty close to the 10ft mark for that 20# WB but it's not quite there. Work on explosiveness.
I can finally lift one hand off the ground, both sides. Need to figure out balance to get that hand stand on one arm.

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!

Tabata x3

Day 17 at Sasquatch CF

Strength: DL (Week 1)
5 reps @ 40% (100#)
5 reps @ 50% (125#)
3 reps @ 60% (150#)
5 reps @ 65% (165#)
5 reps @ 75% (187.5#)
5+ reps @ 85% (212.5#): 5 reps

Metcon:
Tabata sit ups, 30s or 60s rest
Tabata push ups (knees), 30s or 60s rest
Tabata squats
Score: 11+5+16= 32
Sit ups: 12/11/11/11/11/11/11/11
Push ups: 13/10/.../5
Squats: 17/16/16/16/16/16/16/16

Post: None

Yes, I completely messed up my weights on the strength. Forgot to take 90% today. I knew everything felt super heavy. Four days later and I am still feeling it!
I paced the tabatas but I just couldn't fight to keep the push ups at a decent number. Drop off is ridiculous!

Diane+Annie

Day 8 at Sasquatch CF

Diane + Annie: 21:36

Diane took about 10:10 with 125# DL and HSPU to 35# plate + 1 ab mat
Annie took about 11:16

Post-WOD: 5x3 ring dips with a skinny red band

HSPUs were pretty terrible. Will try a different mod next time on a box to get full range of motion. Sit ups were also pretty terrible... spent most of my time just lying there. DUs were unbroken in the 30/20/10 sets.

7/11-13

Monday's WOD
BS 4×3 @86% (150#)
Metcon: 11:25 with a 25# DB.
Post: DB floor press with 15# DBs 12-10-8-9

The back squats were tough but happy to get them all done. 25# DB was too light... all the KBs were taken as were the mats for the sit ups at the packed class! I wish I had a heavier DB since my limiting factor was the sit ups.
Today is Thursday and my body does not like 150 sit ups. My abs still hurt when I sneeze/cough and my hip flexors had some serious DOMS yesterday; I had trouble lifting my legs to put on pants! I think when I do a sit up, I'm using my hip flexors to hold my legs and pull myself in a bit. Wow, were they sore and I'm sure it wasn't the BSes or DB swings given how they hurt.

Yesterday, I played on my work softball team again and it was fun. This time I had shoes instead of sport sandals! I had some pretty good hits but throwing the ball a few times resulted in a sore right delt. Maybe I pulled a tendon... either way, it needs rest.

Soooo I really wanted to make up Wednesday's WOD today but my new rule for me is that I can't let myself work out if my body isn't ready and my hip flexors are definitely not ready. Hopefully only need some ice tonight and one more day of rest so I can make it in for tomorrow's WOD.