#95 x 5
#115 x 5
#135 x 4
#145 x 3
#155 x 2
#165 x 1 (Previous PR) #170 x 1 (PR)
** Well, this was an unexpected surprise! When the #165 went up, I had to throw 5 more on and give it a shot. Boomskee, got it!! I appreciated everyone’s support, thanks!!
** Be Real Takeaway – A big help here was some cues from Will. Tighten the butt, lock the knees and really set a powerful base. Add in a very deep and low breath and MONEY! Really felt a difference and managed a PR even with a tender shoulder.
** Wow, what a workout. I was so wiped out afterwards, but I loved it! Proud of the result! Nice to get reminders that forward progress is still happening!
** Very small class but great energy! Allowed for some great and very helpful Coaching from Will. Love those opportunities. As I said, money!!
High Bar Back Squat
10 x #135
5 x #225
5 x #225
5 x #225
5 x #255
5 x #255
** Shared the bar with Blake which is always such a great experience. He is so generous with his knowledge and encouragement. That paired with some great coaching cues from Will and I think I had a really productive work session. Felt super solid!
** Will gave some good theory behind the importance of the very deep squat. Also, he reminded us of some great breathing cues. Take the breath low, just like in singing.
WOD - Finisher
75 Air Squat Buy-In
Annie
50-40-30-20-10
Double Unders
Sit-Ups
75 Air Squat Cash-Out
12:54 (R/X)
** Happy with this. Cranked through the sit-ups which helped make up for my weakness in double unders. I keep saying it, but I need to actually get down and do some work on this.
** Probably taking a rest day tomorrow as I don’t think my shoulder could handle what is programmed.
** Quote of the Day: “It’s like WOD rape” - Dallas
Power Clean
5 x #135
3 x #185
1 x #205
1 x #225
1 x #235 (Fail, two attempts)
** This equals my previous PR, so that is OK. I think the #235 is definitely possible, need to lock down the form a bit more. Will was part of the class and was outside with us so he helped a lot. Feel like I definitely made some strides in my form though.
WOD #1 - Partner WOD with A.J.
Against and 8 minute clock:
2 x Ritch Street Run
Max Rep Power Cleans @ #185
** Partnered with A.J. for the first 3.5 rounds. Fun doing the class outside tonight, had a good time. Glad to be lifting again! Got tough in rounds 2, but better from 3 on.
** Funny moment when I said out loud that I thought it was feeling easier by round 3. Almost everyone in the group outside yelled at me to “F” off. What a bunch of cranky pants!!
** While one partner rows, the other climbs and then come together to do the 30 bench reps. We broke the first two rounds into 8 and then 7 each and the last 4 were done it groups of 5.
** Doing the rope climbs probably wasn’t the best thing for my shoulder, but oh well. That was a lot of bench reps, good one!
** Congrats to Dallas who nailed a PR on the bench of #295!!! Wow!!
** I am truly shocked by this score! We had to add it up like five times because I really didn’t think it was right. With the higher box jumps and some “no reps” in round two, I was praying to just break 300. Again, push presses proved to be my money maker. Interestingly, I got exactly the same number of reps on the KB swings as I did last time on the SDLHP, so I guess that is a wash. I can safely call this a significant improvement. Doing work – Making Progress!
** Breaking news, I still suck at box jumps!
** Be Real Takeaway – During the box jumps in rounds 2, I got really sloppy at the end and wasn’t opening up. Natalie called me out and she was right! I took some well-deserved “no reps”. She said to me “Hold yourself to a higher standard, you are better than that.” Pow, serious “Be Real” moment. Getting sloppy, even if only for a few reps, is not cool. Thanks for that Nat!
Shoulders
Smash the First Rib
Couch Stretch (2 minutes each)
Warm Up
1000m Row
3 Rounds:
5 Pull-Ups
10 Hollow Rocks
15 Air Squats
Skill
Wall Climbs
** These made me nervous at first because of my shoulder but they actually ended up helping open it up. Avoided any kind of push-up movement though. Trying to stay smart
WOD #1 - Modified
2 x Ritch Street Run
30 Strict Press (#115)
750m Row
9:34
** No way was I doing HSPU and Will suggested this modification. I underestimated how difficult those presses would become. Good one!
** I acknowledge that holding that many thruster reps after HSPU would have been impossible, but still feel good about it. I always underestimate tabata and at the end I was so wrung out. So close to meeting pukie, wow! Great workout though. A crappy day can give you some valuable frustration to use which helped me a lot that last few minutes.
** Be Real Takeaway – My desperation to hold the thruster number led to a bit of a breakthrough. I found myself actually popping my hips more and the weights were flying up pretty quick. Hmmmm… imagine that….
Shoulders
Skin the Cats
Couch Stretch (2 minutes each)
Hips
Warm Up
1000m Row
3 Rounds:
20 Overhead Squats with PVC and OHS Dislocates
20 Abmat Sit-Ups
20 Push-Ups
Strength
High Bar Squats – 5 x 5
#135 – Warm-Up
#185
#185
#205
#225
#245
#255
WOD - Finisher
Against a 6 Minute Clock:
2 x Ritch Street Run
AMRAP High Bar Back Squats (#135)
51 Reps
Strength #2
Bench Press
10 x #135
10 x #185
5 x #205
5 #185
** Subbed BS for OHS and added some weight to take care of my hurt shoulder. Finally listening to the people around me and being smart. I will continue to make substitutions for a few more days.
** Be Real Takeaway – Loved the two heat approach. Definitely wasn’t going to put the bar down even once with heat 1 watching me since I was doing an easier lift. They would have let me have it! Got new running shoes which made the runs much less painful by cushioning the impact. But, they are not so great for squatting, as Will pointed out. I will have to think strategy when running and jumping are involved in the WOD.
3 Rounds
5 Inch Worms
10 Dislocate Lunges
15 Air Squats
** First time doing inch worms, dig them. Dislocate lunges rock, love it!!
WOD #1
10 Minute AMRAP:
75 Double Unders
50 Box Jumps (24")
25 Front to Back Push Press (#75)
283 Reps (R/X)
Rest 5 Minutes
WOD #2
10 Min AMRAP
8 Bar Facing Burpees
8 Front to Back Thrusters (#75)
8 Toes to Bar
90 Reps (R/X)
** Another Scotty winner! Great class. During my last couple of burpees, I was starting to lose motor control and sort of stumbled, stepped over the bar. Scott stone cold busted me, so I went back and did a few extra jumps.
** My hurting shoulder slowed me down a bit on the T2B, but kept a consistent pace. Love the front to back lifts! Good times!!
** Quote of the Day:
Me: “Is it cheating if I start to fall and end up stepping over the bar?”
Ty: “Only if you count the rep”
2 x Run Around the Block
Junk Yard Dog (90 seconds each)
Tricep Mobility
Strength
Tempo Front Squats – (3 seconds down, pause, drive up)
5 x 3 - #135-#205
WOD - Finisher
3 Rounds for Time:
20 Front Squats (#135)
Run Around the Block
10:40 (R/X)
** Much better today. Got a burst of energy about half way through the WOD and really got after it. Didn’t really think about how I was going to put the bar down after each set, that made it interesting and frankly a bit comical.
** Be Real Takeaway – One of the beautiful things about Crossfit is that a day can make a big difference. Just got keep on track, even when you don’t always feel it.
** Per advice of Will, going to focus heavily on shoulder mobility for a while to deal with my hurt left shoulder. Need to focus on training smart right now to prevent any further injury.
Warm Up
1000m Row
2 x Ritch Street Run
Strength
Bench Press – Multiple 3 to 10 rep sets
** Weights ranged from #135 - #205. Today’s focus was on some new form techniques and cues. Felt a bit foreign and uncomfortable but ultimately more stable.
WOD - Finisher
Somewhat Nasty Girls
3 Rounds for Time:
50 Air Squats
21 Elevated Ring Rows
10 Hang Power Cleans (#135)
10:34
Post WOD Shoulder Mobility
Power Snatch (#75)
Skin the Cats
** Not every day can be great. Felt tired, weak and a bit unmotivated. My left shoulder is really starting to bug me and I need to get it healed up. Tried for one muscle-up and I was seriously sorry. It hurt!
** Be Real Takeaway – Time to increase my focus on being smart right now and get all healed up. No reason I can’t keep training, but need to make some better choices. Will definitely be seeking guidance from our awesome Coaches for intelligent modifications when appropriate.
For Time:
25 Burpees
Ritch Street Run (#20 Dumbbell)
25 Weighted Pull-Ups (#20)
Ritch Street Run (#20 Dumbbell)
25 Handstand Push-Ups (2 Abmats)
Ritch Street Run (#20 Dumbbell)
25 Chest to Bar Pull-Ups
Ritch Street Run (#20 Dumbbell)
25 Burpees
21:20
** Actually a good one but the pouring rain made it difficult. Luckily we were able to use a dumbbell instead of the ball which could have gotten very heavy and probably ruined the balls.
** Rest day tomorrow! Back after it on Thursday.
** Be Real Takeaway – Doing Work – Making Progress!!
** The sit-ups were actually Tabata, but the rest of class was already half done when I realized that class wasn’t over. Got distracted by a friend coming in to check out the gym and thought that it was the next class warming-up. So I jumped in and did 80 reps. A joint blond/senior moment. Lethal combo!!
** Awesome WOD today! Ended up sharing equipment with Ross which turned out to be a great thing. Really kept me moving so that I wouldn’t slow him down. He is a really strong athlete so I appreciated the push.
** Be Real Takeaway – This year’s open is done and I met the goals I set for myself and finished well in the top 50% for the region. Now some of you may read this and think “Big deal, why are you bragging about that?” Well, it is a huge jump from last year (especially evident in 12.5) and I am realizing that is what it is really all about. Success is not always about how you stack up to everyone else, but how you stack up against yourself. Getting involved in the competitive piece is great fun and exciting but can sometimes cause you to forget about how far you have come and only focus on how far you can still go. I think it is important to keep your eyes firmly on both directions! Doing work – making progress!
3 Rounds:
-One Minute at Each Station
-One Minute Rest Between Rounds
-Score is Total Reps After Buy-In
1. Buy-In: 5 Hollow Rocks - Max Reps: Toes to Bar
2. Buy-In: 5 Burpees - Max Reps: Suicide Run
3. Buy-In: 5 Wall Balls (#20) - Max Reps: Wall Climb
4. Buy-In: 5 Pull-Ups - Max Reps: Rope Pull
5. Buy-In: 5 Strict Press (#75) - Max Reps: Push Press (#75)
Total Reps: 195 (R/X)
** This was really fun and an interesting combination of movements. I will admit I totally underestimated how tough it would be. I thought “Scott’s going easy on us this week”. I should have known better.
** Thank god for the push presses where I was able to rack up a good number of reps. Also did better with T2B than I might have usually expected. Getting better and better with the kip although I don’t have a lot of longevity (yet).
** Definitely a solid hour doing work! Great one Scott!
