I live in the world of a perpetual mind F when it comes to Cleans. I don't know what the hell my problem is. I definitely can do 105# (have done it before) but just get wrapped up in my brain. One day ... one day I'll figure it out.
Finisher was nice enough to point out my endurance is sorely lacking, but I really liked that particular finisher since I need to work on my WBs. I've been much more consistent on my workouts the last 2 weeks so hopefully I'll start seeing some improvements soooooon!!!
11.23.09
Warm-up
2X
KB FS - Two 20#KB X15
KB Double arm swing - Two 20# KB X30
WOD
Alternating KB Cleans - 15 X 3
KB Single arm vertical snatch - 10 X 2
Battling Ropes Jacks - 1min X 2
11.22.09
Rest
11.21.09
FIGHT GONE BAD (unfortunately I forgot to take my piece of paper so doing this from memory)
3 rounds, max effort 1 min per station Row, PP @55#, Box jumps, SDHP @55#, Wall Ball 14#
PP: 25, 14, 13
BJ: 21, 20, 21
SDHP: 15, 10, 10
WB: 15, 15, 13
Row: 9, 9, 10
TOTAL: 214
Not a great showing for FGB. I don't know what I got last time so not sure if this is good or bad. My SDHP and WB are pretty abysmal. I need to show more consistence on the PP. I was teamed up with Nikki a CF trainer from PA and she's a bad ass ... got 266 and I think she could've gone for even more.
11.20.09
warm up:
Rowing relay with 2 partners
Total row = 400m
Total situps = 80
6am - CF w/ Mike
Another awesome morning getting after it at 6am! (Kari - 2, Snooze button - 1)
Warm-up
500m Row
3X - 10s each
-Handstands
-Bar hang
-High Plank
-Low Plank
-Elbow Plank
50 GHD Sit-ups (20 w/ 10# med ball - touch floor then throw against wall) - Was supposed to do all 50 with the med ball but it really was hard on my back. I should be able to do these with ease but my core has weakened over the past few months. Going to try to incorporate these in my workouts.
WOD
1RM Front Squat
85#
95#
105#
115#
125# (PR)
130# (F)
130# (I got this but the nice fellas spotting me touched the bar to some degree so I feel like I can't count it)
130# (F)
Super happy I hit a PR but there is no question I have 130# for sure. I didn't wait enough time to do the last round (probably less then 30s) because we were running out of time for our finisher.
Finisher
10 min AMRAP
7 Hang Power Cleans to Push Press
7 K2E
= 4.5 Rounds
Finisher was harder then it should have been. Note to self, need to eat before going to 6am class. I was completely and totally zapped of any possible energy here.
6am Trainer
O-lifting practice (still focused on form)
Snatch
6X45#
6X45#
6X45#
Clean & Jerk
6X65#
6X65#
6X65#
Front Squat
6X85#
6X95#
6X95#
Romanian Dead Lift (maintained normal grip the whole time)
10X95#
10X135#
10X135#
Snatchs are still my goat. C&J as usual is hit or miss. Sometimes I would struggle where other times I felt like the bar was going to go flying over my head it was so light. Clearly that's a form thing. Was good to do a different form with the DL. Also was amazing how weak my grip was when I didn't do the alternating grip. Definitely need to practice that more to strengthen.
CF PM class
Warmup:
- Run 650m
- hip stretches
- deadlift form review
WOD:
Deadlift 1RM]
1 x 215
1 x 235
1 x 245
2 x 255 (F)
1 x 250 (F)
Finisher:
Double Tabata KBS (1p) and pushups.
PUs - 80 (15, 11, 9, 9, 9, 9, 9, 9)
KBS - 64 (8 --> 8)
Total = 144
A bit frustrated that I can't break through my plateau of my 245# PR DL. The 245# felt lighter then it had in the past so I really thought I was going to be able to do 255#. I'm chalking it up to doing the DLs earlier in the day ... not sure if that truly holds water but I'm going with it
Great morning workout! I hope I always win the snooze bar war. I was much slower then I should be but I know I'm definitely out of my prime shape so to be expected. This is day 3 of my 3 week "buttoning it up" nutrition plan so I'm sure my body is also adjusting. Good finisher - need the ab work!!
11.10.09
Rest - tweaked my neck and so I forced myself to sit out
11.09.09
Plank on 2 balls - feet on one and arms on the other (really freaking hard! Need some serious core strength to balance without the balls going out from underneath you)
Plyo push-ups on balls
Parallettes - wow I got super weak on these
??? (can't remember what else I did)
WOD: "The Chief"
5 rounds: (3min AMRAP, 1min rest, start each round with the rep you left off with)
3 power cleans (#85)
6 push ups
9 squats
Score - 11 rounds
Was not too happy during or after this WOD. I was frustrated I couldn't do Rx and then even at 85# I was struggling. I know I've really been out of my work out routine so I can't expect to be in the same shape that I was but that's not what my brain is telling me. Hard to catch the brain up with the body. Last time I did this WOD I did it at 65# but I got 18 1/3 rounds. I should be getting that with 85# for sure now. Gotta work on my form and I should be able to knock that out.
1 arm/1 leg planks - 1 min each side (progression to planks on 2 stability balls)
Push-ups on small med ball (roll from one arm to the other) 20X2
V bench sit-ups 15X2
Triple row (to bb, sturnom, high pull) - 10 ea (40, 40, 30)
Woodchops - 18#kb 15X2
Masters Class: Justin teaching - focused on Split Jerk
Warm Up
200m high knees
200m butt kicks
2X:
- 5 dead hang pull-ups
- 5 kipping pull-ups
Lunges
Push-ups
Split Jerk practice - really good lesson on this!
WOD
Split Jerk from the rack:
2x35
2x65
2x85
2x95
2x115(f)
2x105(f) 1x105(pr)
4x115(f)
Definitely excited to get a PR. Previously was 95#. I almost had 115# and really had it from a strength perspective but just couldn't lock out the arms before dropping it. Given that I haven't been able to train as much lately, I'm pretty happy that I was still able to PR. Hopefully I can get back to my routine.
Justin did a great job explaining all the technique around the SJ. Was extremely helpful! And of course teaming with Jenny was also great because she watched and let me know what I was doing wrong (like my cheerleader move ... lord knows where that came from given I'm as far from cheerleader as they come ). Focus = get under the bar!
9 mile run across the GG Bridge. Awesomeness! Ran for 90 minutes which was at least 20 minutes longer then I've ever run before. I stopped for about 3 - 4 minutes at the 75 min mark to stretch because my legs were getting really tight. My shins were finally feeling better and I bought new shoes. We'll see how the legs feel tomorrow but pretty excited I ran that long!
6am - 40 min run. mistake on my part but was the only exercise I could get in today. think I need a break from running to let my legs heal. man oh man I'm missing CF. can't wait to get back in there tomorrow!
C&J practice
6X 45#
6X 45#
1X 65#
1X 70#
1X 75#
1X 80# (Failed ... many times)
Dead hang pull-ups w/ minor assist - 8, 10, 10
Bench press
15X 75#
12X 75#
I have so mental F-ed myself on my Cleans. No idea what is going on there. Fairly frustrating but nothing I can do but practice. I know I can definitely do heavier then that weight.
Was pretty surprised at the bench today. What I realized is that when I don't do an exercise for a really long time, even though I'm doing other things with that muscle group, I'm just not as strong as I think I am or was when I did it last.
I have been SO busy lately that my focus on my workouts has dropped and it's showing for sure. I'm really hoping to be able to refocus my energy and put a game plan together to get stronger!!!
FINALLY back at it (I hope). Haven't been consistent in weeks due to work, work, work, family in town, traveling out of town. I've really missed my workouts!
60 min run
Felt good for the most part. Struggling with running a little lately because my endurance is there which is awesome for me, but the body doesn't feel so hot after about 30 - 45 min. Seems like if it's not one thing it's another with the legs/hips. I'm looking forward to the MRI to see if anything is going on. I also may need to check how I run because that may be causing some problems as well.
Clean & Split Jerk - focus on form
6X 45#
6X 55#
6X 65#
Back Squat
6X 115#
6X 115#
6X 115#
Dead Lift
6X 135#
6X 185#
6X 205#
What I learned today ... Snatch I need to have as wide of a grip as possible which keeps me from muscling it up. C&J - I have the form down but just need to practice to stay consistent. Mental game is getting in the way of being able to go heavier. BS and DL felt good. Definitely my strengths.
Going to get an MRI on my hip in the next few weeks. Hip flexor is not getting better (actually getting worse). Hopefully it's nothing bad.
9.27.09
Run 62 minutes. Have not had time to figure out distance but guessing about 6.5 miles or so??
9.25.09
Warm-up
5 rock and rolls
Cindy
4X
5 pull up
10 push up
15 squat
WOD
7 Rounds
DB thrusters x 7 on each side - 25#
15 clapping push ups - (First 5 clapping, last 10 regular)
=22:22
This was my first class with Mike. Good class!!
9.24.09
Circuits - 1 min each, no rest in between - 3 Rounds
Circuit 1
Front Squats - Two 26# KBs
Battling Ropes - double arm
Medicine ball PUs
Circuit 2
KB high pulls - 35#
Battling Ropes - alternating arm
OH Med ball throws - 12#
). Focus = get under the bar!