The Mental Game

11/15/2010

Press 3x5
78#

Who can mess up what is probably the simplest lift ever?!? I can! Every single time, too! But I did get it done.

WOD
60 KBS 45#
40 Burpees
20 K2E
Time: 9:12

I certainly don't look forward to these high rep, single round wods, but I know they offer a unique training element so I like them anyway.

If this wod was broken up into 5 rounds of 12/8/4, it would be so different! It is this long string of hard things that so changes the mental side of the workout! I still break the work up into smaller sets in my mind, meeting those mental goals sometimes, and giving up on them at other times, but even when I tell myself to just get 10 done, I know that right after that, I'll still have another 10, and then another 10...

Since the gym has the new butcher, Kyle just had to throw in sprints with that thing as our finisher. This time we only had 50# on there, but on my last sprint, Golden was thoughtful enough to push back on the sled, all in the interest of improving my personal fitness.

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? :)

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. :)

liked the wod

Press
45#x5
65#x5
75#x5

WOD
7 rounds
20 sec deadlifts
40 sec rest
20 sec box jumps
40 sec rest

135# Deadlifts-8/9/9/9/9/9/9
20" Box Jumps-9/9/10/8/10/10/10

Twenty seconds is a great amount of time to work! I really felt like I was able to push myself each work set. I definitely enjoyed this wod, which is saying a lot when a wod includes deadlifts!

I love the new gym

Strict Press + Push Press + Push Jerk

53

63

68

73

83

Super Set with Box Jumps

20 in/+25 plate/+25 and 25/+45

WOD

I don't remember how many rounds!! Oops! I guess I was too tired to remember what I needed to write down.

21 Jump Squats 83#

12 Ball Slams 25#

7 Ring Dips (Green Band)

Time-7:32

Those jump squats were tough on the old quads-burn, burn, burn. The ball slams were as wonderful as ball slams can be, except that they immediately followed the jumping squats so breathing was notably difficult.

Important note to self-I need to move to the next band on the ring dips.

And look-I put another picture up, so no more complaining from anyone. And this picture is proof that I can apparently drive my head through on a strict press...I just have to do it.

The Long Forgotten Press

Press 5x5
Hmmmm, it has been a long time since I have done this.
85x5
85x4
80x5
80x5
80x5

Box Jumps
5x20" box
5x20 +15# plate
5x20 +25# plate
5x20 +45# plate
5x20 +45# plate

WOD
4 interval rounds, with Lisette
25 yd tire flip
200 m run
12 burpees

I would much rather do tire flips than burpees any day. But I don't think I would like to do AMRAP tire flips in 20 min., just saying...

plates, sandbags, and tires

Push Press + Push Jerk
53x2
63x2
68x2
73x2
73x2

plus extra work with the bar to work on technique...I definitely have some more mental clarity on a few things, so now I just have to try to make it actually happen. But that is one of the great things about CFWSC-always learning and always being urged to do better.

WOD
6 rounds
2 minutes on/1 minute rest
12 OH plated lunges 25#
100 m sprint
max half moons 25#/tire flips/plate sit ups
Total-99
the breakdown was something close to this:
15-15-28
15-13-13

Honest truth: I pretty much sandbagged the halfmoons. They all felt so heavy. But this was a fun wod, with lots of variety and LOTS of work.

I am very tired now, and I hope to get hours and hours of sleep...

Team WOD

The 10am was a full class, so there was lots of activity and energy to keep everyone moving. On top of that we had a team wod, so there was no rest for the wicked, and thankfully, the righteous don't need any.

Team WOD
8 rounds each
5 burpees
3 push presses 83#

then each person completes:
40 KBS 45#
(broken into 5 rep/round)

then each person:
8 sprints

Time, with Lisette: 15:21

I was admittedly performing a rather loose interpretation of a push press on this one, but I was just going with the idea of shoulder to overhead, anyway. I am a pretty rotten push presser and generally either press the bar or jerk it, so this creative expression of the lift is not surprising.

I also did some canning and cooking and ended up with some wonderful peach salsa, tomatillo salsa, and plum chutney, but I have to find the cable to upload the picture...But fresh salsas are a wonderful paleo addition as they are great on grilled chicken, pork, beef, fish, sausage, and eggs. And they are super easy!

Roasted Tomatillo Salsa
Roast these under the broiler until nice and charred:
about 8 tomatillos, paper skin removed
1 large onion, cut into chunks
2-3 jalapenos
2-3 cloves of garlic

Then cut the stem out of the tomatillos. Toss all of the roasted veggies into the food processor and pulse until it is chopped, but not mush.

Add:
a handful of cilantro
the juice of a lime
salt and pepper

Finish processing and enjoy!

Buffalo Tri-Tip

Push Press+Push Jerk+Jerk
53
73
83
93
103
108
113
118
123 fail on the push press

WOD
AMRAP in 10 minutes
200 m row
10 OH plate lunges 25#
10 K2E
Rounds: 4 + row

This wod was nice and fast, but still very hard. K2E were definitely the hardest part and the lunges were easier than I thought they would be.

I grilled up some buffalo tri-tip for my dinner, and it was very, very tasty with a wonderful rich, deep flavor. I loved it and hope that Cliff will go hunt some buffalo for all of us...

Push Press
85%x2x3
98x2x3

Deadlift
123x1x3
153x1x3
183x1x3
203x1x3
223x1x3

I apparently have no current push press max because according to my current max numbers, my strict press is higher than my push press. So I just picked a number and went with that.

WOD
4 rounds
10 KBS 44#
10 box jumps
Time: 3:47

Sweet!

I think I'm getting slower!

Well after more thought, I'll blame my sluggishness and my apparent grumpiness towards Sam on my caffeine withdrawal. :)

Skill
Strict Press
Find a new 1 RM-100#
I tried 105 twice and once again experienced that unique press feeling-no pain, it doesn't even feel that heavy, just absolutely not able to move it one more centimeter.

Then my sister went and PR'd at 95#! I'm proud of her, but man...I didn't expect to have her breathing down my neck on this one!

WOD
5 rounds
3 1/2 minute intervals
9 knees to elbows (which were in fact something far, far less impressive)
6 burpees
3 squat cleans 95# (rx'd 105#)
200 meter run

All of these cleans the last couple of weeks that are supposed to be heavy are killing me! If only I hadn't done Grace, I wouldn't keep falling into Sam's category of "if you do Grace rx'd you should go heavier on this wod" group. I did scale the runs on rounds 3 and 4 to 100 meters. I think I am getting worse at running, though. As if this was even possible!

Running out of Steam?

Skill
Strict Press 3x5
5x80
5x80
5x80

I only went up 2 lbs for this set, but it felt like enough.

WOD
21-15-9
Hang Power Cleans 63#
Ball Slams 25#
Time: 5:09

This was my fourth day in a row. The 5x5 squats yesterday didn't affect me the following day nearly as much as they have before. * I arrived at class feeling great. Then I started this wod...ugh! I should have been able to cycle through those cleans much faster than I did. I broke them up more than I should have. I was too slow in the transition from bar to ball every single round.

Now I am heading out of town for the rest of the week: four days of hardly any activity, hours and hours of meetings, not enough sleep, and trying desperately to stay paleo with the endless snack table, restaurants twice a day and cross-country flights. :)

*I admit with much trepidation that the last couple of squats sets were a little tough on my knees. I know that this is because I was not pushing my knees out...This week was much better.

Will you look at that!?! Breathing matters!

Skill
Strict Press
5x5x78#

(previous 5x5x68 on 11/12/09)

Learning by experience, after being told the same thing over and over again... The fifth lift of each set was hard, but it was incredibly hard when I destabilized. There is evidently something to this whole idea of taking big breaths and holding it through the lift. Imagine that! The very last lift was hideous, rather lopsided for awhile, and looooong, but I finished it.


WOD
10 Thrusters 83#
10 burpees
Time: 10:42


Agh! This was hard. No doubt about it. I was super hesitant to use 83# for this one, but Kyle was sure I could, even if I had to break the lifts into singles. I think I had 2 or 3 singles in there. I also strongly dislike burpees, but things are improving as I was able to cycle through them at a more consistent pace. Thanks go to Kyle for urging me to accomplish what I didn't think I could.


Some days you just need a super quick meal:
TJ's chicken Italian sausage, asparagus, tomatoes, sauteed with Costco's no salt seasoning and kosher salt :) (I figure that if I control the salt, it will be less than in a salt seasoning mix!)

Overhead

Skills
Push Press
88x5x3
with box jumps 5, 5, 5, 5, 5

I started with the 16 and worked up to 21.5.


WOD
4 rounds
12 Overhead Lunges 53#
2 rope climbs-sub with 14 ring rows
200 m run
Time: 15:05


Holding anything heavy over my head for any significant time, let alone moving my legs at the same time is not one of my strong points, so I am very happy with the 53# and how much more stable I felt with it today. I realized that this was day 6 this week, so tomorrow is definitely a rest day.