I'm not really sure what to call yesterday's workout. It was kind of a mix mash of strength/cardio work, but more strength than cardio, and it was set up in an intereting way. Chriss has been doing the programming for the last two weeks, and it's interesting to see the things different people come up with. Chriss is an absolute metcon ninja master (he's not even just a ninja) and he came up with some nasty stuff these few weeks. So, it's interesting to see him put these together too.
Yesterday's WOD looked like this
FT
3 rounds
5 Muscle ups (or progressions)
10 box jumps
2 rounds
15 HSPU or modified to abmat
20 KBHP (53 lbs)
1 round
25 pull-ups
30 burpees
I was actually excited to work on the muscle up progression because we haven't done those in a long time. In fact, I haven't so much as thought about a muscle up since my summer of CF last summer when I was done with school. Ah, that seems so long ago... :( But it felt good to work the progression even if I'm weak as crap. Same with the HSPUs. I have to use an abmat as a touch point but as Jerry has said, better to use them and get a benchmark then to just keep half assing it.
The pull-ups are still killing my hands. I think the only way to get my hands to adapt to those bars is going to be to come in and do about 30 chins on my own each day. If I'm off it for a day, my skin starts to heal and then they hurt something fierce all over again. Burpees suck no matter how you slice it, so that was just plain mean and wrong to put them at the end. I finished around 22 minutes, but was ok with that because I was adjusting the rings and really trying to get a lot out of the MU work. I'm not really feeling CF today, so we'll see if I make it in or not. I'm wiped after being late at work last night. I had a table sit until almost 11. Made it home around 11:30. Yuck. Tomorrow I'm def going for a run. I need to get more work in this week. I'm thinking about a swim on Sunday too. I haven't done one of those in awhile.... we'll see though... we'll see...
Thursday, February 26, 2009
On Wednesday I worked on my snatch...
You know what I love about snatches? All the fun I get to have giggling at the word snatch... :) Wednesday was great because we were working on heavy snatches. To be honest, we've really never worked heavy snatches, at least not that I can remember. We've gone heavy on lots of other stuff, but never snatches. I like the snatch (uh... not like THAT!) because I love to throw weight over my head. To me, it's fun. Keep your dead lifts and squats, but give me some clean and jerks or some snatches and I'm in heaven. (Wow, I really can't stop giving you guys lots of room to make comments can I?)
But anyway, we worked up heavy on the snatch and here's what I came up with.
45 X 3
45 X 3
55 X 1
60 X 1
65 X 1
70 X 1
75 X 1
80 X 1
85 X 1
90 X 1
95 X 1 (hang)
100 X 1 (hang)
105 X 1 (SOF, hang)
105 X 1 (SOF, hang)
So what the f does SOF mean? Well, it means sort of failed. On the first snatch with 105 I had it overhead but couldn't lock out. On the second one, I had it overhead and stood it up but it was too far behind my head so I had to dump the weight. I have 105, solid i know. But by the time I got up there I think I was just too tired to hang onto it. Once I went to the hang, I was surprised at just how much more efficient my movement was. Everyone says pulling from the floor gives you more power. For me, it's the opposite. Once I have to try to squat down and use my legs from the floor, something gets lost in translation. I was still able to put up 90 from the floor but I lost that explosive hip speed. As soon as I went to the hang, the speed came back and I felt much more confident. Interesting how that happens. But anyhoo... I'll take a 100 lb snatch... and a SOF at 105. :) I hope we hit these again.
But anyway, we worked up heavy on the snatch and here's what I came up with.
45 X 3
45 X 3
55 X 1
60 X 1
65 X 1
70 X 1
75 X 1
80 X 1
85 X 1
90 X 1
95 X 1 (hang)
100 X 1 (hang)
105 X 1 (SOF, hang)
105 X 1 (SOF, hang)
So what the f does SOF mean? Well, it means sort of failed. On the first snatch with 105 I had it overhead but couldn't lock out. On the second one, I had it overhead and stood it up but it was too far behind my head so I had to dump the weight. I have 105, solid i know. But by the time I got up there I think I was just too tired to hang onto it. Once I went to the hang, I was surprised at just how much more efficient my movement was. Everyone says pulling from the floor gives you more power. For me, it's the opposite. Once I have to try to squat down and use my legs from the floor, something gets lost in translation. I was still able to put up 90 from the floor but I lost that explosive hip speed. As soon as I went to the hang, the speed came back and I felt much more confident. Interesting how that happens. But anyhoo... I'll take a 100 lb snatch... and a SOF at 105. :) I hope we hit these again.
Wednesday, February 25, 2009
Helen make-up...
After completing the "Grace Challenge" Jerry has decided to host another challenge. This time, Jerry has focused on "Helen", another particularly short, but brutal lady. Our initial time trial was on Saturday and unfortunately, I wasn't able to make it, but fortunately, Jerry was nice enough to get me a make-up day. So, Monday due to my computer issues, I wasn't able to get into CFOT. So, yesterday in the wind and cold, I had to go hit Helen. (That sounds kind of funny... I promise that no women were injured in me hitting Helen. :P) Anyhoo, I drove off to CFOT after school and got ready to do battle.
Helen looks a little sumptin' like this:
3 RFT
400 M run
21 KB swings
12 Pull-ups
Despite teh freezing cold temps, this workout actually didn't feel too bad, well except on my lungs. I'm not a metcon ninja, not by any means. It's one of my areas I've been working on, but really this didn't suck for me too badly. Round 1 actually felt easy, and on the KB swings I did the 21 unbroken. I had to break on the pull-ups though as I'm just having a hard time getting used to the fixed bar. It took months to adjust to the swinging bars and get used to doing pull-ups at all, so I'm sure my fixed bar mojo will come, it's just going to take a hot minute.
So, round 2 I had to break the KB swings at 13, and the chins 3 times. I was a bit disappointed with that. Round 3 wasn't so hot and I broke the chins four times. If there is an area where I could say that I would pick up time, it's def with the chins. Taking as many breaks as I did on that last round cost me a bit of time. All in all though, I really didn't feel too terrible. So we'll see where I can go with my metcon ninjary in 8 weeks.
As an aside, I'm not Catholic, but I'm going to give stuff up for lent.... perhaps it's cheating, but if I give up chocolate and soda for Lent, they can't ruin my Zone right? *sigh* Still trying to get back into it... it's been a whole lot harder this time around... I'm going to keep plugging along though and hopefully start making some better food choices. Next few weeks will be rough though, as I have a party and a bachelorette weekend planned. Eeek... stay tuned to see how that works out... LOL.
Helen looks a little sumptin' like this:
3 RFT
400 M run
21 KB swings
12 Pull-ups
Despite teh freezing cold temps, this workout actually didn't feel too bad, well except on my lungs. I'm not a metcon ninja, not by any means. It's one of my areas I've been working on, but really this didn't suck for me too badly. Round 1 actually felt easy, and on the KB swings I did the 21 unbroken. I had to break on the pull-ups though as I'm just having a hard time getting used to the fixed bar. It took months to adjust to the swinging bars and get used to doing pull-ups at all, so I'm sure my fixed bar mojo will come, it's just going to take a hot minute.
So, round 2 I had to break the KB swings at 13, and the chins 3 times. I was a bit disappointed with that. Round 3 wasn't so hot and I broke the chins four times. If there is an area where I could say that I would pick up time, it's def with the chins. Taking as many breaks as I did on that last round cost me a bit of time. All in all though, I really didn't feel too terrible. So we'll see where I can go with my metcon ninjary in 8 weeks.
As an aside, I'm not Catholic, but I'm going to give stuff up for lent.... perhaps it's cheating, but if I give up chocolate and soda for Lent, they can't ruin my Zone right? *sigh* Still trying to get back into it... it's been a whole lot harder this time around... I'm going to keep plugging along though and hopefully start making some better food choices. Next few weeks will be rough though, as I have a party and a bachelorette weekend planned. Eeek... stay tuned to see how that works out... LOL.
Tuesday, February 24, 2009
It died...
Sooooo my laptop crashed yesterday. Not my home one which I paid for (thank goodness) but my work laptop. Yup. Right in the middle of my staff meeting, thus preventing my from getting much done during my afternoon, which means, I was at work until 8 last night, and I missed CF. I'm not a very happy camper about that. Grrrr... CF tonight I hope. Still lots to do.
Sunday, February 22, 2009
Clean and jerk...
Chriss finally programmed something in the workout I can do! Or so I thought. I've been able to jerk a lot of weight overhead so far. But I've noticed over the last few weeks that I'm losing my overhead strength. I don't think that I've gotten weaker, no no. But I've gotten so focused on going heavier, that my ramp ups are not as strong, so when I work heavy, it doesn't feel good, and I think I've really lost the efficiency in my movement. Biggest problem with getting overhead is losing the bar in the rack position and then moving it away from your body instead of going straight overhead. With 85 pounds, that's not a problem. With 145 that becomes a rather large problem.
I was able to put up 125, and then 135 just wouldn't move. My efficiency had gone so much that it felt like poo. I literally stripped the bar and went down to 85 pounds and started working reps. I was working on keeping the bar higher on my shoulders, and making sure that my dip and drive was coming straight up off my shoulders and not out away from my face and then up. With any overhead movement you always want to work on keeping the bar close to your face. Last week I managed to nail myself in the nose (giving myself one heck of a bruise on the bridge of my nose I might add!) with a piece of PVC pipe while working on push presses. Now I need to refocus myself for other overhead work like the jerk, and start thinking about efficiency of movement, otherwise I won't ever be able to lift 140 or more again.
Always something to work on in CF...
I was able to put up 125, and then 135 just wouldn't move. My efficiency had gone so much that it felt like poo. I literally stripped the bar and went down to 85 pounds and started working reps. I was working on keeping the bar higher on my shoulders, and making sure that my dip and drive was coming straight up off my shoulders and not out away from my face and then up. With any overhead movement you always want to work on keeping the bar close to your face. Last week I managed to nail myself in the nose (giving myself one heck of a bruise on the bridge of my nose I might add!) with a piece of PVC pipe while working on push presses. Now I need to refocus myself for other overhead work like the jerk, and start thinking about efficiency of movement, otherwise I won't ever be able to lift 140 or more again.
Always something to work on in CF...
Thursday, February 19, 2009
Thursday interval insanity...
Not going to lie. This just flat out sucked. Chriss is a metcon ninja to the nth degree. I am not. It's a weakness. In fact, I would be willing to say that Chriss has had at least one, if not more, of my weaknesses in every single workout this week. I get that you're only as strong as your weakest link but GD. It's been a rough week. So here's how this one breaks down.
1000 M Row
21 Thrusters
15 Pull-ups
750 M Row
18 Thrusters
12 Pull-ups
500 M Row
15 Thrusters
9 Pull-ups
250 M Row
9 Thrusters
6 Pull-ups
You were to record each interval and then take 2 minutes rest. After the heavy deads the night before my legs were smoked on this one. Getting through this one really really hurt.
1000 M Row
21 Thrusters
15 Pull-ups
750 M Row
18 Thrusters
12 Pull-ups
500 M Row
15 Thrusters
9 Pull-ups
250 M Row
9 Thrusters
6 Pull-ups
You were to record each interval and then take 2 minutes rest. After the heavy deads the night before my legs were smoked on this one. Getting through this one really really hurt.
Wednesday night DL workout...
Chriss has been doing our programming this week and he's really been picking some doozies. Here's what he thought up on Wednesday night.
3 RFT
10 DL heavy
20 K2E
I am having a very hard time with particular movements lately, DL's being one. I couldn't use the Rx'd weight which was 185 so I backed down to 155 and did the workout. It took me awhile because I was really focusing on not rounding and getting a good set. I also have been told that I'm over arching at the top. I'm thinking about getting my hips to the bar, so I'm leaning back at the top when I finish my lift which is why I've been having so many back problems with DL's. So, not a bad workout, but again, kind of like my other post said, I have to slow down and work on form now. I've gotten strong, now I need to back down on the weight and work on efficiency of the movements. I can't go anywhere until I get it down.
3 RFT
10 DL heavy
20 K2E
I am having a very hard time with particular movements lately, DL's being one. I couldn't use the Rx'd weight which was 185 so I backed down to 155 and did the workout. It took me awhile because I was really focusing on not rounding and getting a good set. I also have been told that I'm over arching at the top. I'm thinking about getting my hips to the bar, so I'm leaning back at the top when I finish my lift which is why I've been having so many back problems with DL's. So, not a bad workout, but again, kind of like my other post said, I have to slow down and work on form now. I've gotten strong, now I need to back down on the weight and work on efficiency of the movements. I can't go anywhere until I get it down.
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