Rowing Deals and Paleo Zone

Back in the gym, after a great, relaxing week away.

Overhead Squat
45x5
65x5
75x5
80x5
85x3

That was taxing on my wrists, and I should have taped them up. I guess it has been a long time since I have worked on sets of 5, but I know what I need to do.

WOD
7 rounds on a 1 minute interval
5 Clean and Jerks-Grace style 83#
Max calories row
Do 5 c&j, rest remainder of minute, row for max cals in 1 minute, repeat for 7 rounds.

I actually did the first round with 103, but those jerks were so, so hard for me today, so I went back down to 83. And even though I was keeping track of my rounds, 7 is apparently a really high number for my brain. I still had rounds to finish long after others were done, so I either took way too long to get into the rower each round, or I just did 8 rounds. But being the accommodating coach that he is, Sam didn't want to be stop and assume I had miscounted. He wanted to make a deal: row a final 100m under a 2 min pace, and I wouldn't have to run today.

That decision was made in just under a blink of the eye.

I don't think I have ever chosen to run instead of row.

And in other news, I think I am going to paleo-zone things for a little while. My weight has been going down again, but I'd like to take some of this flexible time I have during the summer to make sure I am maximizing my work.

And since there is no reason to wait, I'll start it up tomorrow. So tonight I'm doing some cooking-
Sausage and leek saute
Asian meatballs
Mediterranean Turkey
Sauteed Asparagus
Steamed Green Beans
and I'll slice up some fresh veggies for salad

Slow Death by Burpees

Front Squat
133x3x5
super set 3 box jumps

The front squats were no problemo, but this notion that I am supposed to jump up onto the box, like the 2nd pull of a clean is so far alluding me...This is one of the great things about all of this-I get to the point that I can jump on a box (yeah me!) and then I get to learn a new way to jump onto the box.

Golden decided to work in with my bar, and then he decided to ramp up my training a bit-jumping all over the place, making a lot of noise all in an effort to teach me focus and concentration. It is fabulous to have so many people looking out for me. It is this going the extra mile to help another person that makes me really appreciate CFWSC so very, very much.

WOD
teams of 3 (with Joanna and Julie)
Each member completes-
500 m row sprint
10 burpees
then each completes-
300 m row sprint
20 burpees
then-
100 m row sprint
30 burpees

I kept my first split time under 2:00, my second under 1:56, and my third under 1:52. I went into the wod knowing that I really, really needed to work hard to keep the rows sprints, not slowing down in an effort to "prepare" for the burpees. I have come to realize that there is no preparing for the burpees. They are just nasty at any time.

In fact I am quite sore today and I attribute that solidly to the burpees. There is no question in my mind that it was the many burpees on Sat followed by the many burpees on Tuesday that led to this discomfort. There is no way that the halting sndl, front squats, bear complex, or cleans have anything to do with my tight knees. It is all burpees.

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...

This and That

Snatch on the minute
55x1x5
61x1x5
66x1x5

Then 3 on my own-
68x1
73x1
83 f

I came to the box mentally prepared to be more aggressive. And it worked!

Deadlift
123x2
193x2
223x2
243x2
253x2


Row
1500m
6:20

Two significant notes on this one-
1. This is a 40 sec. pr
2. You aren't really cool until you row a 1500m

A Random Collection...

Skill
Front Squat
153x3
163x1x3

Jerk
93x1
98x1
103x1
113x1
then repeat

The 93 and 98 flew up. The 113 not so much. For the first one, Lutsky just laughed and did a very fitting impersonation of my totally lopsided press. Then after the other one Emmet reminded me that it was pretty important to make sure I wasn't showing up drunk for CF.

500 m row for time
Me: 1:52.5
PR! (Previous time: 1:55.5)

Tabata Deadlifts
153#
Score: 37
Not a PR, previous score was 45. Ugh, I pretty much don't enjoy deadlifts right now...

I could have just moved faster each round, and I would have gotten a higher score.

Rowing Faster

Skill
Snatch on the min:
55x1x5
60x1x5
65x1x5

Then 3 attempts not on the minute:
68x1
73 f
73x1

Still not consistently putting all the parts together in this lift, but definitely feeling like I am making progress. It is the rare and wonderful lift when I actually remember to pull slowly off the floor, keep my chest up, stay on my heels, pull my elbows at the right time...

WOD
Interval rows, 5 rounds
279
270
265
264
268
Total: 1346
(compare to 4/11/10 with 1324)

My goal was to hit 265 each round, and it bums me out that I didn't get it on the fourth round...But thanks to the rowing tips from Sam, I expect to have no trouble with it next time. It just shows what a great coach he is, giving me tips to improve my row time when he knows that this will just help me secure that number one spot. He's a nice guy like that.

A Very Busy Class

It was clearly trainer's choice day...

Part 1-
1k row for time
Me: 4:22 (PR)
Nice and easy to hit a pr when you've never done it before!

Part 2-
Double Unders
5-10-15-20-25-20-15-10-5
So this went very well. I killed this one. I hit a grand total of zero double unders.
But I did keep practicing this time. I didn't just give up and wander off to do something else.

Part 3-
Fran
21-15-9
Thrusters 63#
Pull Ups (blue band)
Time: 6:42
Amazingly, the best part of the night! My last Fran time was in January, and I beat that time by 2 minutes. And I did all the pull ups with the band this time, not half band/half jumping. I love seeing progress!

Part 4-
Back Extensions
3x15

I am already sore...tomorrow will be even better...