Wednesday, March 30, 2011

All I do is clean, clean, clean no matter what

Well today was an off day. Been trying to recover from life drama. Bleh. Also, didn't have progenex recovery post wod on Monday... horrible idea. I'm still sore! So I took the time to work on my squat cleans. Really need to work on the transition with fast elbows.

W/U:
400m run, 5 push ups
Really, really slow 500m row.. then decided to work the squat clean with the women's bar

65(3) - 75(3) - 85(3) - 105(done in singles, 3x) - 110 fail

Tuesday, March 29, 2011

Pull ups, pull ups, everywhere, pull ups, pull ups, do your share

Monday 3/29:

W/U:
5 min row
2x:
5 super slow squats
5 pull ups
5 push ups
5 double unders

Then 2k row for time: did it in 8:25.4. Pretty good. I was gunnin' for sub 8:30 so I'm happy with it. It left me on the floor gasping for air for 10 minutes afterwards, but that seems to be a theme with the rower and I. Took 30 minutes to recover then hit the mainsite WOD:

Mainsite wod:

75 squats
50 pull ups
20 ring dips
50 squats
35 pull ups
15 ring dips
25 squats
20 pull ups
10 ring dips

23:20 with Rx'd pull ups and one foot jumping assisted dips. I'm surprised with my pull ups. I ripped my hands pretty bad halfway through but kept going. Normally WODs like this with that many pull ups would bring me to tears at the thought of doing them and the prospect of pain, but now I just want to link them together 10 at a time! Also need to really work the ring dips. MK needs it too. Her Muscle Ups and HSPU are coming along really great- I'm so proud. Gonna tackle this goat to get her ready for regionals- she doesn't realize how ready she is for it, but I can see it and feel it in her; she's about to bust her PRs and previous expectations of herself wide open. I'm so fortunate to have her be there and to be so patient with me. Best coach ever.

Tuesday 3/30:

Rest/Nap for time. 2 hours.

Saturday, March 26, 2011

Ain't no rest for the wicked

Today marks my 7th day straight of WODding... hollaa! Not a lot of muscle soreness to speak of either. So killer.

Warm up:
500m row
10 push ups

WOD:
For time:
Row 500m, then
5 rounds:
100m uneven farmers carry @ 35/55#
10 burpees
Then row 250m

12:10

Hauled ass! Thought this was going to take something like 15min to do.. apparently not. I definitely burned myself out for the first 500 though.. I was at a 1:40-1:50 split for the first 300m then it went to 2:10+ LOL need to learn to pace myself.

Got a lotta catchin' up to do... Springbreak11 wooo!

Wednesday 3/16:

5 squat cleans @ 85#
20 Double Unders
5 sc
15 dus
5 sc
10 dus
5 sc
5 dus

9:38.. good test for my double unders. They held together for the first 20 and 15, then fell apart. Felt really good afterwards so I did the EOB wod for that day after...

2x ~80m sprints, best 12 seconds
max pull ups- 12 without dropping off the bar
5x ~80m sprints, best 11 seconds
max pull ups- 10 without dropping off the bar

Thursday 3/17:
Prep for Friday Sectional WOD with DUs and power snatches with MK.

Friday 3/18:
Crossfit Games Open Sectional WOD:
10min AMRAP:
30 double unders
15 "power snatches" @ 55#
Got 2 rounds and 1 double under. Pathetic. My double unders were NOT there, at all. And I just woke up from a nap and 2 days of poor nutrition and no sleep thanks to exams leading up to finals. Needless to say.. redemption was necessary, and it came a week later.

Saturday 3/19:
Rest day. Watched my boy Troy play soccer. So damn cute. Also the start of Spring Break!

Sunday 3/20:
Did the hero wod "Weaver" in my bedroom after cleaning the house. Scaled it with a 1" band in order to focus on using different grips:

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

31:29

Monday 3/21:

5 rft:
10x OHS @ 85#
10x box jump
10x deck squat aka "rolling squat"

18:42.. hurt like a mo'focker. Completely destroyed my legs during the wod.

Tuesday 3/22:
1 hour run on the beach with MK. Hate her for it but I loved it and it was needed. Good little chat along the way and a great way to end a day of discovery- picked up tires, talked about dark times, and felt empowered for the future.

Wednesday 3/23:
MK and I did the mainsite chipper from a few days previous.. duno how Kristan Clever did it in under 10 minutes. That woman is an animal!

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1 pood
40 Pull-ups
30 Handstand push-ups

28 something

Scaled the HSPU to 3 thin green bands for the core and a 1" band for the shoulders. I was really surprised I did all of the pull ups as Rx'd... my arms were really, really sore from Sunday. I did them one or three at a time before dropping off of the bar, but still, progress! Progenex FTW!

Thursday 3/24:
SQUAT, SQUAT, SQUAT, SQ-SQ-SQUAT-SQUAT!
My favorite! And I PR'd in all three!

OHS 5x1 - 105/115# I think I landed 115# but I'm not sure of the depth.. OHS always feel like you never go low enough when you do, and I was going solo so we'll call it at 105#
Front squat 5x1 - 165! Previous PR 155# x2 in July
Back squat 5x1 - 185! Previous PR, with not enough depth, 175# in the school globo gym in October























Friday 3/25:
Crossfit Games Open WOD 11.1 redemption:
Proper rest, nutrition and DU practice with the "wrists in by your side" cue all to aid me:

W/U:
800m run, then want to fight little kids over hurting Troy's feelings
DU practice
Power snatch practice

Then:
10min AMRAP:
30 DUs
15 power snatches

3 rounds + 8 double unders

Can you say improvement?! I'll take it. I'm not a stunner with DUs but I know other Open WODs will come up with my strengths in them.

Really good spring break and week of semi-cheating and WODing under my belt. Feeling really good about my training and PRs, especially with the occasional alcoholic beverage. I shall get strict paleo back in my life so that my abs will pop. I can see them lying dormant under my babyfat... or maybe my mirror lies to me. Does that happen to anyone else out there? You feel like you look damn good in the mirror and then you see pictures and you're like "Oh... damn." lol

Tuesday, March 15, 2011

Super Snatch

W/U: 500m row

I was going to do an OHS WOD, but as I progressed through the snatch and warm up I changed my mind and decided to make it a skill day. The BTK Split Jerks took it out of me yesterday.

65-75-85-90# power snatch to squat Felt good to finally land 90#, I've been stuck at 85# for the last two months!

Then I worked on my squat snatch, was stuck at 75# for awhile but I really worked my stance and drew a chalk outline on where my feet need to start and then land and it helped A TON! Squat snatched 85# like it wasn't a big deal! So awesome. I really felt the "getting high and on your toes" part of the pull and the quick transition underneath with the "pull yourself under the bar" feeling as well. Did 5x 85# OHS... my 1 rep max is probably in the 100's. Excellent.

Anyone else out there have a coach that can't add? I do. MK was doing behind the neck split jerks and said she was attempting 155#... her previous 1 rep max is 165#. What she was unaware of was that in actuality there was 175# on the bar. She got really close to landing it too! Her PR is coming very, very soon! Proud of her.

Monday, March 14, 2011

Jerkin' it from behind

W/U: 500m row. Skill focus on spit jerk from behind the neck. This is my first time ever jerking this way. It went down like this:


75(2)-95(2)-115-125(fail)-125(fail)-120-125-130-135!

Last time I did split jerks I put up 100# for a 1RM in July. Big improvement! The weight felt pretty light too, I could have gotten 150 I think.

Saturday, March 12, 2011

Back Squats are love

Thursday:

I've waited 2 months to the day for these (well, almost to the day, I'm one day early)... BACK SQUATS!

w/u: 500m row
2x:
10 good mornings
10 pass thru
10 elbow to instep
10 super slow squats

Then:
10 - 7 - 5 - 5 - 5 - 3

65 - 95 - 135 - 155 - 165 (2)(1) - 160

I think I've done 175 as a 1 rep max back in October, but I didn't get full range of motion. Last time I did back squats in January I was failing out a 140# for 4 reps, and only did 5 rep max back squats before then at Daytona in June and I only hit 145# then, so this is a PR. Though these are PRs, Melissa and I didn't feel like they are. Either our standards are too high, or Progenex is working too well and these were "hard" without being "hard" if that makes sense. MK went up to 170# for 3, and she was mad! It was a PR for her by 35#! Great to watch, especially since we had to mini squat it out of our ghetto squat stands.


Tabata Toes-2-bar: 28 reps

Friday:

5min Double Unders --> these suck AGAIN. Idk why I struggle with them so much?! Maddening.
2x:
5 step up to squat
5 single arm kb swing @ 30#
10 good morning

Then:
5rft:

10 kb swing @ 55# for me, 70# for MK
15 box jump @ 21" for me, 24" for MK
20 floor wipers @ 35# plate OH for me, 45# for MK

12:57 for me, 13:57 MK.

This WOD ended up being fun! I've NEVER done 55# kb swings OH before, I always had to bring them to eye level. Strength is going up! MK had never swung a 70#er in a WOD either- we're both making really great gains.

Saturday:

Garden WOD.
W/U: ~800m up the bridge run
quad, hamstring and calf stretching

Then:
ladder sprints: ~100m, 75m, 60m, 50m with rest in between distances
ladder repeat as a suicide, all the way down the ladder without rest

Then:
10-9-8-7-6-5-4-3-2-1 Burpees
sprint 50m across grass
2-4-6...20 sit ups
back to other side to finish burpees

I thought this was for time, it wasn't. Sad panda.

I'm really impressed with my recovery this week. Hit a PR in my run and back squat and I'm not very sore. Great stuff.

Paleo lovers: I am trapped in a vegetarian house at the moment for work, and I forgot to bring food with me. Shameful mistake. I've had mac and cheese, a mountain dew, bread with butter, chocolate chip cookies dipped in milk... and I feel like ARSE! I'd ask you all to crucify me if I wasn't already suffering that fate at my own accord. Thinking about starting Zone/Paleo strict tomorrow to take my nutrition to the next level...

Thursday, March 10, 2011

Results are in...

Tuesday:
Did the CFE run wod I did before I ran a quick 4.5 miles about 3.5 weeks ago:

2x 5min run, 2min rest
5x 1min run, 30 sec rest

POSE felt like it was coming along pretty well. Legs didn't hurt that bad.

PM: watched Gladiator and did a lot of MobWODs to get nice and supple in preparation for my PFT the next morning. Went to be early feeling good.

Wednesday:
Today was the big day- PFT. What I've been training for and sacrificing blood, sweat and tears over. Flexed arm hang went well, still couldn't hang above the bar for all 70 sec but made it for 45ish seconds before I dropped my chin below the bar then finished out my time with my elbows bent with a good amount of flexion. Sit ups- 100 as usual. Then came the run. I had a girl with me to pace off of, she said she ran a 24min 3 mile, so I figured I would keep up with her. We stayed neck and neck the whole way for the first half, neither person getting ahead of the other by more than two inches. We hit the 1.5 mile mark at 11:37. At this point, I knew I made it and all I thought about was finishing in under 24 minutes. So we kept moving trying to catch the lone male behind the pack who was roughly 50m ahead of us. I tried my damnedest to catch him and finally started pulling away from the other girl with about 600m left in the run. I crossed the finish line at 23:31 a personal best by A LOT. I got my highest PFT score ever.

Flexed Arm Hang: 70 seconds - 100 points
Sit Ups in 2 minutes: 100 - 100 points
3 mile run: 23:31 - 84 points
Total score: 284 out of a possible 300

This is amazing. 2.5 weeks ago I did my run in 27:56 or something ridiculous like that and got a 253 or something. They say you need a 275 PFT to be "successful" at OCS. I'm going to be a Marine Officer. I am elated. Yesterday was one of the greatest days of my life so far.





I can't wait to earn that uniform and serve the Marines and citizens of the U.S.

Monday, March 7, 2011

Baby got back!

Woke up this morning and felt... different. Mind, body and soul. So I decided to check the part everyone inspects first.. the body. So far, Progenex is working...


























Top pic is current, bottom is from July 2010. Definitely a difference! Also, I'm not lifting nearly as often as I was then. Still have a ways to go, but things are starting to look good!

 Wonder how many people would have a fit if this was on the dotcom site?! Haha

Sunday, March 6, 2011

TGUs rocked my world

Saturday:

3 RFT

10 TGU
350m run
10 sit up





















This HURT. The Turkish Get Ups killed me even though it was at 30# KB. It's Sunday and I'm still sore. Whole body hurts so good from Cindy and TGUs, but I need a full recovery by Wednesday.

Friday, March 4, 2011

Cindy's my biatch!






















This WOD marks a HUGE MILESTONE for me. This past week my gymnastics movements have exponentially improved, and I've been itching to test my newly found pull up linking durability. Cindy's been on my mind all week, so I finally decided to do her- and got 10 rounds plus 2 pull ups! Amazing! The pull ups weren't even the hard part, the push ups killed me. I stayed on the bar for all 5 pull ups for the first 6 or 7 rounds, then I started dropping and only getting one or two at a time. I'm extremely proud of this progress and I'm excited to continue training harder! This performance is even better considering I was sick as hell two hours before the WOD from some nasty school lettuce, broccoli and spinach. Seriously?! How can you screw up healthy food?! So maddening. I pounded 4 cans of Campbell's Homestyle Chicken Noodle Soup and a liter of Coca Cola and a lot of Pepto Bismol to get rid of the virus so I could train. Good thing it went away!

New Goals:
Ring Dips Rx'd by May
Muscle up by the end of July

I hope the rest of you out in Internet land are training hard too!

 

Thursday, March 3, 2011

A weak of shoulders

Tuesday:

The pull ups were all deadhang except for the last 10. Reached muscle failure during the WOD but felt the dips were too easy, but other scaling was too difficult. Probably covered ~2.5ish miles during the sprints.

Wednesday:
Really worked my weaknesses with this wod.

3 rft
400m run
15 squat snatches (55/75)
9 HSPU done one 3 green bands for stability and 1" band for shoulder support. The snatches took me the longest. My legs were dying.

17:58

Thursday:

 





















Did very little recovery to fuck with my brain and ensure I sprinted through the pain and fatigue. It worked really well for the run. It wasn't enough recovery for the row but it got me to push through the thoughts of scaling or taking extra time so I'm happy with it. My hamstrings have been semi-sore all week, must be a sign of good POSE running emphasis. Progenex seems to be working well also; my shoulders should be fried from all of these shoulder intensive wods but I'm experiencing little soreness from it.

Losing inches but not weight, kinda frustrating but I'm gonna keep on keepin' on until I look in the mirror and barely recognize myself!