Oh, look I did something over the weekend!

Saturday
SNDL

WOD
83# Cleans 5-4-3-2-1
Front Squats 5-4-3-2-1
Burpees 10-10-10-10-10
Time: 7:45

When Jason annouced this wod, he saw how quickly I realized that this was 50 burpees. Apparently it was all over my face. It feels super-duper to start round 2 after those burpees and then by round 5 you are agonizing over every single one.

Sunday
Power cleans
53x2
63x1
73x1
83x1
93x2
103x1x5

Back Squat
work to a heavy single, with no chance to miss
123
173
203
223
233
243

At 243, I started to noticably slow down, so I decided that was my last attempt before I'd honestly wonder if I would make it back up without a spotter.

Can I even explain how tired I am?

Back Squat
205x3x5

super set with sets of 3 box jumps (16inch)

This is me every time-this means 3 sets of five. So I do the first set with 5. Then I think, wait, maybe it is 5 sets of 3. Oops, yep, it is 5 sets of 3. I do this every.single.time. One day soon I will get it right the first time.

WOD
6 rounds
1 min calorie row
1 min-15 KBS

Rows-18/9/13/12/12/10

So that was tough. I did round one with the 2 pood, and that was really tough. The 45# I used for the rest couldn't even compare to those first 15. I was truly shocked to see that 9 on the second round, heavy kb or not, as in I had NO idea until I was done that I had dropped so low. I usually watch the display and hope for just one more calorie before the time runs out (the cal. flip so slowly!) So I had to make sure I didn't drop below 10 again. There was no way I was going to let that happen!

Now I am sooooo tired. I am exhausted and ready for a rest day and some extra time to catch up on a whole bunch of odds and ends tomorrow. :)

A Repeated WOD

Snatch Balance
max for the day:
88#, not a pr
another day learning to just work with what I can do that day, realizing that I won't PR or even match my PR every day...an important lesson!
then 68x1x3
holding it for 3 seconds at the bottom

WOD
3 rounds
10 thrusters 73#
10 burpees
Time: 5:21

Compare to the same wod, with 83#, back in Feb. I am now super, super happy to see the difference in my time. Even though I was bummed that I didn't use the same weight this time, once I finally found it in my book, I am super happy that it took me just half the time. That made me feel a lot better about it all. It is important to note that my little sister and I started our burpees for the last round at the SAME time. She finished in 5:02.

Row Times Ten

Hang Power Clean and Hang Clean
53, 63, 73, 83, 93

Smacked my chin with the 73. Yeah!

WOD
10 rounds
1 min row
1 min rest

Goal-270m each minute
273
281
270
269
266
253
256
260
257
252

Oh, what fun! This is the first time I have ever done this workout with the 10 rounds. I usually just stick with the 5 round version.

I had originally elected to do the "easy" version of tonight's wod, figuring that with that as an option, someone should take it. Since I was the only person who chose that option, I just figured that Kyle would give me something horrible anyway. But the easy version really was 5 rounds. I elected to go ahead and do all 10. And it felt pretty rotten during and after, but I am glad I got that done. Now the looming threat of 10 rounds of this is past me, and I can focus on hitting 270 each time.

I am just super-duper glad that there were not CFFB style penalties for missing the goal. That would have been horrible...

Loving the Lifting

Olympic Lifting
Snatch
43
53
58
63
68
73
78

And they all felt great-slower off the floor, chest up, a little more explosive than before and then the bar just fell right into place. Kyle wondered why I finally stopped dropping my chest. I guess I figured I had annoyed the coaches long enough, and frankly I was getting tired of hearing "chest up" so often that it was beginning to haunt me. I figured it was time to finally get that right...

Clean and Jerk
53
63
73
83
88
93
98
103
108
118 fail

Monday, a week ago...

Push Press
93x5x3

WOD
Partner, with Joanna
100 DB Snatches 25#
80 Ball Slams 25#
60 Broad Jumps
40 Burpees
20 Pull ups (ring for me)
Time-13:08

Fun workout! I had no trouble with the snatches, so I'll commit to using the 30# next time. And on that subject, I think we need some heavier dumbbells. This is the second workout in a short time that I have watched some guy use the 45s and just fly through it because the weight was too light. How about I argue that it is demoralizing when someone goes too fast in a wod? :)

The Weekend Combined

Saturday
2 SNPP+ 2 OHS
53, 73, 78, 83, 88

WOD
3 rounds
7 jerks 73#
10 cross chops r. 25#
10 cross chops l.
15 burpees

Time-7:30

Obviously went too light on the jerks. Lesson learned. I am having a hard time remembering my current working weights on too many things right now. I need to rectify this.

But I moved fast the whole wod. :)

Sunday

Muscle Snatch
Jr bar x3x3
Women's bar x3x3
Heavy weights!!!

Snatch balance
53, 63, 73, 83, 88, 93, 98 (PR) 103 failx2

I failed the first time because I took a huge dip down and didn't keep the bar path straight. I almost made it on the second attempt, but lost control of the bar right at the end, on the way up.

Snatch
68x1x5

These felt just about fabulous. It is so, so satisfying to olympic lift and have the lift feel like it is getting so much closer to a fluid, cohesive, well-executed lift. That's why I work on this over and over and over again-so it can feel right.

Circuit Training

Hang Clean + Clean
53
63
73
83
103-failed the hang clean, no problem with the clean


Overall, my cleans felt good. I will obviously be working on that good, old second pull.


WOD
3 rounds
1 min max box jumps 20" -18/16/14
30 sec rest
1 min max push press 53# -20/19/17
30 sec rest
1 min max plate sit ups 15# -31/21/28
30 sec rest
1 min max row -249/240/256... no glide :)

As exhausting as it is, I really like this type of wod-a set time for hard work, then a little break. As just so there is no confusion, I like the 1 min of work type, not the interval Helen type. But I do have to say that all my wods this week have been great, lots of variety, and plenty of stuff that was hard.

I just got more ZMA, so I am happy with sleep again. I shouldn't have waited so long to get more, but I always think that maybe I can just skip it. Then my sleep gets wonky, and I humble myself, walk into GNC again, and get the stuff. You'd think I'd just remember to order the stuff online, since I detest GNC so much, but I'll aim for that next time.

I am almost done with week 1 of my 2-4 week elimination diet, hoping to figure out if something I am eating is still causing some allergic reactions. My diet is seriously sad right now, but I feel great. I just have a hard time thinking of things to eat, so I am hungry a lot more. A lot...

Will my legs hold up?

Snatch
Heavy Single
53x3
63x2
73x2
83x3

As average for me as this progression looks, it was a good night. Being rational, and not allowing myself to get frustrated with the 83# plateau, I know that my form is actually getting better and better in small ways, even when the total weight is not soaring up.

Snatch Balance
bar x6
53x3
63x3
68x1
73x1
78x1
83 fail


WOD
16 barbell lunges 83#
16 ring pull ups
200 m run
14 lunges
14 pull ups
200 m run
12 lunges
12 pull ups
200 m run
Time: 11:09

The rx'd weight for this was 40% of my back squat 1RM...So I did put 103 lbs on the bar and I tried it once. With one lunge, I was sure that I would fall over with the bar on my back if I actually tried the WOD with that weight, so I went with 83#. Even at that it took considerable effort to make it all the way down to one knee and then get up again.

And these lunges did me in. After going up and down the stairs all morning after this wod, my legs feel ready to give out by the time I get to the last step.

Who likes this WOD?!?

Press
with some super-secret, super wonderful formula I determined my percentages for this one-
73x5
80x3
90 for max: 3

WOD
5 rounds
15 deadlifts
12 hang power cleans
9 front squats
6 push presses
Time: 19:09
All at 73#

Um, that was hard. The deadlifts were the break, the hang power cleans were quickly degenerating cleans, the front squats should have been easy but every squat was painful, and the push presses were just presses.

Yesterday-
back squats
218x5x5

That is going to be my number one excuse for those front squats being hard. :)