Getting back into the swing of things...

Tuesday, January 10

Snatch Balance
43x2, 48x2, 53x2, 63x2, 73x2

WOD
4 Rounds
5 Thrusters 25# DB
10 Ball Slams 20#
20 Sit ups with the ball

Time-7:53
I like ball slams, no when it comes to gym movements I love ball slams, so with the low number of thrusters (which I don't like), I was ready and willing to do this wod.  I have done a ton of sit ups lately, in wods and for extra fun after class, so I knew those would get tough quickly.  They did.

After regular class, I went to our new Stretching and Mobility Class, a sorely needed class.  Morgan is doing a great job leading us through a variety of mobility exercises and stretches.  There is no doubt that we are a bunch of not-so-flexible CFers as each new pose elicits moans, groans, or gasps from someone.

Diet is getting better and better.  Headaches and general grumpiness from completely cutting out that sugar that had allowed in over the last month seem to be over.  My stomach is adjusting to less food, and so is my mind.

A Ridiculous Amount of Catching Up

November 27, 2010
SNPP 73x3x5

WOD
5 Rounds
6 snatch balance 43#
16 lateral hurdles 12"
10 KBS 35#
Time: 8:02

Loved the snatch balances in this one, and I didn't love the hurdles, but I was able to do them even though I was sure I wouldn't be able to.

November 28, 2010
Muscle Snatch 48x3x3

Front Squat
83x3
113x1
143x1
163x1
183x1
195x1 (PR!!) Yeah, super happy to get this one!

Butcher Sprints
2 rounds with 35# plates

Side Bends
1x10 35#
2x10 45#

November 29, 2010
Power Snatch
53x2
63x2
68.5x1x5

WOD
40 Squats
15 push ups
8 hang power cleans 73#
Time: 6:27

Hmmm, I failed to write down the number of rounds. I must have been still a little fuzzy brained.

GHD sit-ups
3x15

November 30, 2010
Front Squat
153x2x4

WOD
5 rounds
1 min max burpees
1 min rest

14/14/14/13/14=69

Certainly a wod that plays to my strengths. Burpees are fabulous, and this was just one great fabulous fest.
My two goals for this wod:
1. make every burpee an honest burpee with jumps down into the push up/flop on the floor and jumps back up from the floor. I wanted to have no burpees that included using my knees to ease my way down and up. Goal met. I was incredibly tempted to muddle some of those burpees, but I really wanted to cement the new pattern in my brain.
2. I wanted to never drop below 14 in a minute. Goal not met. And I tried really, really hard to get 15 on the last round and just.could.not.do.it!

December 2, 2010
Front Squat
worked up to-
163x1
173x1

The 173 was of questionable depth. Time for some super honest blog confession. Green tea right before the class+a lifting belt+front squats=a recipe for possible bladder control problems. It is true. This is my super honest confession of the year. I didn't really feel like dealing with it, so I just didn't go quite below parallel.

Last Week

Tuesday 11/9/2010

Snatch Balance
Max for the Day-93#

WOD
Time: 7:14

Thursday 11/11/2010
Front Squat
143x3x5
(skipped the box jumps so I could move faster and be able to do the wod with the class :)

WOD
45 sec on/15 sec transition
sled pull and back pedal (120 yds)
KBS 45#
Sandbag cleans 25#
Sandbag lunges
Push Press 63#
K2E

Finish with 30 yd with the Butcher

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.

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.

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.