Thee Total

“The CrossFit Total“
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

Woohoo! Woohoo! Woohoo! Woohoo! 

What more can I say? Woo hoo! 

I'm really glad that I was able to PR on both the back squat and Press, but I am even more elated that I was able to deadlift 195 AGAIN! I set that PR in April of this year, then hurt my back in May-- compounded in June-- so I have been working to get back to that level of strength. In April I was 10# heavier at 105. So, I'm sooooo stoked that I am markedly stronger across all lifts and sub 100#s.

I'm soooo happy. Not to mention my upper body is trying it's best to catch up with the strength of my lower body. Just set that bench press PR 2 weekends (70#)... And pull ups and dips are done with ease now. 

These small improvements has totally blown away the argument that I have to gain weight to get stronger. This entire time I believed that I would have to get back to 105# to be as strong as I was prior to a.) my whole 30 cleanse b.) my back injury. Well, now that I'm even stronger than when I was 105#s then that just makes me fully embrace the possibility of loosing weight... To be specific, I currently eat like shit, yet I still hover at about 95#s. Come Jan 2, I'll more that likely embark on another strict 30 day cleanse (just eating meat, veg, high fat, minimal fruit, no alcohol, no sugar, dairy ok), which could equate to more weight loss. I'll accept it knowing that it doesn't mean a strength set back. I would just have to train harder (and slower) to have strength gains. 

So many words and theories, I know. 

So sleepy. Oh, which reminds me... I've been sleeping like 11 hours a night. I guess my body needs it. I wonder if this equates to my strength, or at least lends to it.... I definitely believe that since I no longer work in that shitty job I rest better. 

Ok, bedtime 

I could do this for the rest of my life

Deadlift 5-5-5-5-5

I'm happy. I had just done Wendler 5-3-1 the day before and did 145# x11, so that is how I gauged 155-150#... 155# was just too difficult at 5 reps. So I brought it down to 150. 

That shit was heavy. I felt my form was good; even B-dubs mentioned that I had perfect form. I retorted with, That's a better complement than you're beautiful for a girl who crossfits! 

I think this WOD definitely made me stronger. 

This brought me to me knees

For time:

10 Squat cleans (135/95)

50 GHD Sit-ups

8 Squat cleans

40 GHD Sit-ups

6 Squat Cleans

30 GHD Sit-ups

4 Squat Cleans

20 GHD Sit-ups

2 Squat Cleans

10 GHD Sit-ups

I did way better than I thought I would. By the the time I hit my 40 GHDs, my legs were gassed and I was using my hip flexor... it fuckin' killed. 

The squat cleans only got difficult cause my legs were fatigued, weight was light. 

I was sore after this wod for a good week, easy. 

Cindy Brady

“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats

Improvement by 1 round and 4 push ups! Man, those push ups are wretched. I'm happy with my improvement. 

I love back squats still!

Back Squat 3-3-3-3-3 reps

The search function on blogger is broke right now, so I can't confirm this but I'm pretty sure that I haven't done heavy back squat since I did Crossfit Total in Feb. Then of course I hurt my back over the summer... 

I do remember doing a wod that was 5 rounds of 20 back squats and HSPUs... I think I did 75#s. 

So I guess this is my new baseline. 125# was heavy but doable. Not multiple reps. 120#s was good; Diso said my 3rd rep was the best. 

Then I did 400m walking lunge- 18:30. Almost 3 mins better than last week. Maybe cause I was chasing Suver.  I hate doing that shit by myself. 

Tomorrow I run a 5K. It's the end of the Newtrition challenge. Of course I fell off the point wagon, but I thought I should definitely retest all the WODs I did 8 weeks ago. 

Oy. I want to improve so bad. It's a lot of pressure. Esp since I hate running. 

Tiempo medio

“Eva“
Five rounds for time of:
Run 800 400 meters
2 pood Kettlebell swing, 30 15 reps
30 15 Pull-ups

Looking at this picture, I am very hard pressed to believe that I beat Jess or Maru in this WOD. Quite possibly they did 3 rounds of vs my 5 rounds of half the work... 

At the end of round 2 I hit a wall, I think I went to hard to fast. I felt pukie during my second set of Pull ups. For the rest of the WOD I had a pounding headache around concentrated around my ears. I am proud that I did all 75 KB Swings unbroken. Yay. My pull ups felt good. My runs were shit. I couldn't keep my torso/midline tight/hollow. It was breaking, because, I think, of the KB swings tiring my abs... I pretty much running hunched over. It was sad. And not efficient. 

Glad it's over. Glad it's Back Squats tomorrow. I <3 back squats. Plus I'd like to test if I'm back to my strength level from before my back injury in the summer. I think my PR of 130 is almost a year old. From when I did CF Total. The prescription is 3x5 but I think I'm going to do 1x7. 

Sleepy time. 

Grasshoppers

Clean and Jerk 1-1-1-1-1-1-1 reps

Rest 3 minutes, then perform the following for time:

200 Double Unders, perform 5 Grasshoppers (right,left =1 rep) every time you break or miss

New PR!!! Yay! It isn't by much, 5#s. I was able to make it to 7AM class and was under the eye of Coach G. She let me know that I'm not keeping the bar close enough to me, and that I'm not getting fully extended at the top of the shrug. To me that means if I work on my technique I could essentially clean way more weight, cause 85#s didn't feel heavy. At all. 

My jerk, G also said that I'm dipping forward, vs down. My finishing position at 85# felt good and solid, even with this technical mistake. Which again leads me to believe that I could potentially lift more weight over my head than 85#s, keeping those cues in mind. 

Thennnnnnn, I killed my former 74 consecutive double unders PR out of the water by doing 87 in a row during the 2nd part of the WOD. I couldn't believe it was happening when it was happening. I was happy. I was also glad to only incur 4 misses out of 200 DUs. 

What a great day at the box! 

Ketchup

5-4-3-2-1 reps for time of:
225lb Front Squats
Strict Parallette Handstand Pushups, ears below hands

Rest 5 minutes

Row 2k for time

Rest 5 minutes

20-15-10-5 reps for time of:
Toes to Bar, touch feet outside both hands, alternate sides
Burpees

Score is Total time.

So our clock is broken and the first heat started at the 79the minute. The clock turn over at 100, so my total time is 39:39. 

I had done 400m walking lunge the evening before, and I was surprised to find that my legs were not sore and were firing very well during the front squat. When I had started the Wendler 5-3-1 strength program about 2 months ago, I failed at 90# front squat, so I thought 75#s would be heavy. But I really think that 5-3-1 has made me stronger. 75# felt completely doable. 

The last time I rowed 2K it took me 10:47. This time I rowed 10:46. Hahaha. 

The burpees were gross. 

Monday, December 5, 2011

225 lb Deadlifts, 21 reps
Handstand walk 21 meters
225 lb Deadlfits, 15 reps
Handstand walk 15 meters
225 lb Deadlifts, 9 reps
Handstand walk, 9 meters

Did shoulder taps to scale for the Handstand Walk: 63-45-27 was the prescription, I read it wrong and did 63-50-45. Oops. 

From the dark recesses of my mind

"Annie"

50-40-30-20-10

Double Unders
Sit-ups

My time: 8:48 Rx'd New PR!!!!

I remember doing this with Kamran on a day where the WOD was something my body was too sore to handle so I decided to do the good ol standby of Annie. Probably around November 1st.

Happy to set a new PR.

On empty

“Santora”
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute

Just wanted to try my hand at Snatch Balance. I haven't done this movement since my the early summer, prior to my back injury. It was a good warm up to Santora. 

OMG, what an ass kicker. It's like Fight Gone Bad but way fuckin' worse. I'm happy with my score. I'm glad that I did 55# vs. 65#. There was no way I would could have done 65# cleans into the seconde round, my legs were just killed... After 400m walking lunge then the Front Squat workout on Tuesday... my legs are still fried and on the mend. During the shuttle sprints my legs felt so heavy; running backwards felt good, it was the running forward that was difficult. 

The burpees were actually not bad. You just kept moving and pushed up and that's it. I did well each round, it kind of felt like rest. 

The worst worst worst was the Jerks. At that point of the round you are just sooooo gassed the idea od cleaning the bar and putting overhead is sickening. I would only do like 2 at a time and would have to dump the bar. Of course, before the start of the WOD the strategy was to rest the bar at the rack position and not drop the bar so you wouldn't have to clean it again, well all strategy gets thrown out the door when you're just trying to survive. 

Here's how the work broke down each round.