Bear Complex

1 hang clean + 1 jerk
1 clean + 1 jerk

I worked up to 3 sets at 93.

I chose to camp out there, trying to finish the second pull, open up my hips and keep the bar path accurate. I had mixed success, but I felt like I was making some progress.

WOD
5-4-3-2-1
Muscle Ups (scaled to 3 pull ups/3 ring dips for each MU)
Bear Complex 83#
Time 11:10

So, I completed the first bear complex and wanted to lower the weight. I just seemed like it was soooo hard to get that bar over my head. And this is how nice Sam was-he was going to let me change the weights if I wanted to!!! What, what!?!

Well, guess what? It will feel kind of slow and heavy when you try to just press it up. Using the legs a little bit to get that bar up made it totally doable. Like always though, I wasn't liking the behind the neck rack jerk part of the complex. I have never liked this movement, and I wonder if it might have to do with my shoulder flexibility/inflexibility.

The pulls ups and ring dips were banded of course, and I broke them up into all kinds of crazy combinations, in part to just break them up and in part to stay out of Golden's way while he did his muscle ups. I am kind of amazed that he didn't smack his head on the bar...Like I've said many times, that is why I don't do muscle ups, I don't want to knock myself out. It is wise decisions like this that keep me healthy and injury free, my friends.

Olympic Total

Snatch
93#


I still struggled with dropping under the bar, even though I pull it plenty high enough. I was doing super well on my warm ups-full snatches with no trouble, fluid motion, feeling good...there is improvement though since I didn't start to freeze up until 88# today, and it has been very hard for me to match this previous PR of 93#.


I.must.get.past.this! I am pulling the 93# bar all the way to my eyeballs, but then I just stop. Why do I stop? If you look at the series below, I breeze through image 1, 2, 3, 4, 5, and then stop at 6. And look at that-once the bar is that high, it hardly moves for the rest of the lift...humph.



Clean and Jerk
128# PR


Not the most beautiful clean by any means, but I fought for it. That is progress too as I am learning to really keep my elbows up, chest up, and core tight in order to not let go of the bar. The jerk was much better than the clean. I just tried to focus on tightening up before the lift and then dipping slower than I often do. This is very, very important for me, and the cue seems to make a big difference in my success.


All in all, it was a good day, and I really appreciate the encouragement from Sam and Jason N., even when I was getting pretty frustrated. I really needed that.

Two New PR's

Front Squat-
new 1 rep max
208
213-missed

Yeah! Happy to feel like I have really made progress on this lift and super happy to break 200.

Snatch, max
93#

Clean and Jerk, max
went from 103 to 123
failed at 123 about 5 times
dropped down to 113, got it
then 118, got it
tried 123 again, failing 3 times. Each miss had the bar at my neck, but I wasn't getting under it fast enough, and then...
Finally! 123# for a new PR

Then I tried 128 about 500 times and missed it, still pulling it pretty high, and getting close to being under it, but just missing it, again and again and again. :)

Mini Goals

Hang Power Clean + Power Clean
88.5x2x4

Got them all done, but they didn't really feel that remarkable.

WOD
3 rounds
200 m run
21 kettlebell swings 35#
12 burpees

Time:

So here are my wod reflections tonight-
I am trying to remember to set myself mini-goals, (as was presented in the goal-setting workshop) for the wods. I have been taking breaks during the wod far too often lately, so this is one of my personal self-corrections.

I ran the whole time I was outside on the runs-the whole time, even at the turn around.

I kept all the KBS unbroken.

I had a goal of actually jumping down and up for every burpee (instead of kind of stepping down) but I didn't make this one. My first burpee on rounds 2 and 3 were definitely more step and less jump, and I think I threw in a few other fakes a couple of times.

Dip, Drive

Front Squats
150x3x5

Chipping away at the front squat goal with a defined progression...little by little, week by week. My front squat is disproportionately low in comparison to my back squat, so I this is clearly a weakness that I need to chip away at.

WOD
3 rounds
200 m run
10 cleans 83#
10 front squats
10 shoulder to overhead

Time-18:14

Yep, that one took me 18 minutes and it felt like it was a really, really long 18 minutes. Jason graciously allowed me to scale the runs down from the 400 meters. That would have killed me or I would have had to scale the weight way down. So I was very, very happy with this compromise and really feel like it worked well for me.

The shoulder to overheads were not fun. I was just feeling super off and my regular jerks were very uncomfortable. I think that was because my timing was off. If you don't actually do it right, the dip of your legs provides no help and then the only way to get the bar up is to press it. That gets old really quickly! So I had to just stick with split jerks which are slower.

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.

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

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...

Jump and Burp...

Clean and Jerk
63
83
103
113

WOD
21-15-9 Jump Squats 63#
10-10-10 Burpees

Time-3:36

Ah, a great, super fast wod! I like jumping squats, even though they make your quads feel horrible by the end, but when combined with burpees, the quads b.u.u.u.u.rn. I just had to keep telling myself to keep moving during the burpees, just keep moving, Leah...

Maybe those mobility wods are working

Sunday
9/12/10

Hang Power Clean+Power Clean
63x2
73x2
83x2
93x2 (missed the first hpc, so started over)
103xa gazillion (or more accurately at least 6 power cleans)

And then, and then, get this...I also had to fix and hold the receiving position on all those 103s until Joc had approved it and felt that I had held it long enough. One could argue that I would have saved myself a lot of work if I had just received it with my elbows and hips in the right place, but that would be a boring argument.

SLDL
123x5x3

Evidently my grip is somewhat lacking. I got to that last set and realized that I had to fly through those deadlifts before my grip just gave out.

GHD sit ups 3x15

Monday
9/13/10
Front Squat 2RM
143x2
163x2
173x1
173x2

But there is no way that is my 2 RM. I was running out of time, and I was just not prepared-like I forgot to use my belt until the last set...I think that I was probably off because I got into so much trouble during the warm up. That will throw anyone off.

WOD
4 rounds
200 m sandbag run
15 ring pull ups
Time: 11:20

So, that sandbag. I started with the 25#, cuz I was going to be hardcore. Then I decided that I was far from hardcore, especially when I can't use my arms to run and I don't want to stand up straight. Rounds 2-4 were sans sandbag.

And this time is not good, not good at all compared to the last time I did this wod. I did do it with rowing last time, which I tend to do better with, and I did blue band pull ups (which I noted at the time were very easy.)

Then we got to do the evil hip/wall mobility thing for 2 minutes each leg. It was painful and awful, but it was markedly less painful and awful that last week.

Lots and Lots of Stuff

Saturday

The Santa Cruz Affiliate Challenge

Tuesday

Back Squats

258x2

258 fail...

so then

243x1 just to finish strong

Hmmmph. I was bummed to miss that one. I dropped my chest. I don't know why I did that, but I did and 258 was just too much for me to get up once the bar moved forward a couple of inches.

Power Clean and Jerk

53x2

73x2

83x2

103x2

WOD

7 rounds

5 Overhead Squats 53#

100 ft sand bag sprint 25#

8 ring pull ups

Time: 9:xx

This was great fun in the new gym! I had so much space, but then that also meant that it seemed like I had a lot more ground to cover. I was happy to work on OHS in a wod, but I noticed that even with the lighter weight, I missed my lifting shoes.

Then I did today's mobility wod with the help of my own personal mobility coach.

Then I finished with the special wod of "move gym paraphernalia" for time. Good times!

Not Very Tough Today

Cleans
HPC+PC
83x2x2
90x2x2
95x2x2

Oops! I just realized that I was supposed to be doing power cleans, not cleans...Oh well, I was just way to excited about nailing those cleans, squat and all. It usually feels like the progress on these in infinitesimal (it feels like that because it is) but then I realize that I am getting really, really comfortable with the heavier end of my clean ability (instead of feeling like it is possible, if all of the stars are aligned correctly that day, to get 95#, I know I can get it now.)

WOD
5 rounds
5 jerks 83#
7 ring pull ups
200 m run
Time: 12:29

This part of the class was not so spectacular for me. I am not very happy with my performance on this one, primarily because I kind of gave up during round 4. During this round I didn't keep the jerks unbroken, even though I really could have, and I walked back into the box instead of running the whole way. I think I even broke up the pull ups. I was able to get it together for the last round and keep everything unbroken. So this was not an example of mental toughness or great dedication to the task.

I am now used to a nap on Tuesdays and Thursdays. And I didn't get a nap today, so I am going to have to hobble through the rest of the night.

Power Clean
83x3
90x3
96x3
103x1x2

Front Squat
138x5
146x5x1
146x4x1 (failed on the last rep)
146x5x1

I let the bar slide right off on the last rep when I dropped my chest. I just didn't fight hard enough to keep the correct position. Even though he didn't see it, Kyle seemed sure that I should have been able to finish the set, so he made me do it again, all 5 reps. I couldn't really argue since I really did give up, I knew he wasn't looking, and I just kind of figured that instead of really fighting to keep that bar in position, I'd just let it roll forward. That obviously didn't really work out very well for me.

WOD
3 rounds
15 ball slams 25#
15 burpees
15 K2B

Time: 10:08
Exhausting to say the least. Getting through the burpees on round three was just a matter of making my self keep going, fighting the urge to just stand there and stare at the floor.

C&J, Deadlifts and Yummy Food

Clean and Jerk, on the minute
80x5
88x5
93x5
No misses
Then
103x1
108x1
113x1

The 113 clean was not very beautiful...

WOD
AMRAP in 10 minutes
7 deadlifts 165#
12 GHD situps
Rounds-4 and 7 DL, 8 GHD

Yes, I was that close to finishing the 5th round, and if I had moved faster I could have finished that round. By the way, GHD situps still make me lightheaded and dizzy. Good times!

I went home, did some work and then took a nap.

Then I cooked dinner-
stuffed bell peppers
glazed carrots
melon with prosciutto

It was one of those super nourishing meals, not just food for fuel, but deeply satisfying food. Wish you all could have enjoyed it with me. :)

And yes, amazingly enough I realize that there are now plenty of time that I eat just to fuel my body. I eat that chicken or cauliflower simply because I need to, not because I want to. I didn't think I would ever be that person. I ate because it was good. One of the problems was that there was just too much that I thought was good and it actually wasn't. Now I make sure I still have plenty of food that I love, but there are plenty of meals that I just eat because I know I have to, because it is what I need to work well.

I Still CrossFit

I just forgot to post...I know you were all worried.

Thursday was almost nothing. I was stuck in traffic, couldn't stay long enough at the box to finish everything, was very, very busy talking to people, very important people, about very important things, so I didn't get much done:
Rack Jerks
93x1
98x1
103x1
113x1
then repeat

Friday
Skill
Back Squat 5x3
203x5
203x5
203x5
213x5
213x5

I know it might look like I was sandbagging on the first few, but this was just an important part of my plan to actually finish the sets in the time I had. :) Yep, I had to do this to make sure I could move fast enough.

WOD
5 rounds
2 snatches 68#
4 HSPU (scaled to pike push ups)
6 C2B pull ups (green band)
8 box jumps (16" plus 25# plate)
Time:7:38

Saturday
Skill
Heavy Clean and Jerk
63x3
83x2
103x2
113x1
123, fail x2

WOD
2 rounds
2:30 stations (30 sec rest)
1. 250 m row/max lateral stick jumps
2. 5-10-5 sprints
My max jumps: 30/70

Yep, that was a whole 30 jumps for the first round. You don't get much done when you spend a lot of time standing there feeling uncoordinated. You also don't get much done when you stand there pouting. I'll have to try to remember this for future wods.

Evil Complex

Skill
Power Clean
83x1x3
88x1x3
93x1x3

WOD
3 rounds
5 power snatch 53#
5 snatch pp
5 OHS
10 push ups
15 box jumps
Time: 8:14

I don't think there are many things more frustrating in CF than having a wod that you really think you should be able to get done faster and you don't. You just don't seem able to push yourself enough to get it done. This was one of those wods for me.

There is no way around it-53# is not a debilitating weight for me. I knew in my mind that I should have been faster, but I wasn't. I wanted to quit. Nothing felt very stable. It makes no sense to me. This shouldn't have been that hard, and knowing that I wasn't moving as fast as I wanted to made it all even worse. Blah, blah, blah.

I was glad I finished.

And then I still had to get my front squats in-
Front Squat
Heavy 8x2
So I chose 163# and got them all. I wasn't really sure what weight to use, so I just went with this, figuring it felt heavy, but it also felt like something I could finish.

Just Lifting

Clean and Jerk
53x3
83x3
93x2
103x1
113x1
123 f (x2)

Deadlift
123x2x3
193x2x3
223x2x3
243x2x3
(but that last set was a little broken...)

No WOD today.

Clean and Jerk

Skill
Heavy Clean and Jerk
53x3
73x3
93x2
103x1
113x1
123x1 (PR)
128 fail

Apparently I am still (can you believe that I haven't corrected this yet?!?) letting my hips shoot up too quickly. Do note that I am letting them do this, not actively choosing to do it, thus I take little personal responsibility for this problem. I do actually really want to fix this, just like I really want to fix all the other little problems in my clean. I really want to see this number jump up a lot.

But the jerk...I can't even tell you how different it is from one month ago. One month ago I was able to jerk this weight, but it was hard, it was shaky, and I did not look forward to it...fast-forward to today and it was easy, it was solid, and I was super ready for it.

WOD
15-12-9-6-3
Hang Power Cleans 83#
Burpees
Time: 9:30 Rx'd

Yeah for couplets!
This one wasn't easy for me, and I was irritated with it, really irritated by the 3rd round. I was annoyed that the cleans were hard for me. I was annoyed that I was getting so fatigued. I was annoyed that I was slow.

Then when I was all done, I remembered a couple of things:
1. I had just done a wod rx'd.
2. My conditioning is improving, and it is a lot better than it was even a few months ago. I still have a long way to go, but it is getting harder and harder to even remember how slow I was less than a year ago.

Yeah, Wall Balls

Skill
Deadlift
3x3 at 245#
with 75m row sprints (1, 2, 3)between each set

but I gave up on the 245 about half way through and went down to 215 because it was too hard to DL and not pull the bar on my shins...


WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Cleans 83#
Wall Ball 14#
Plate Situps 25#
Time: 17:58

And yes, I got all my wall balls HIGHER than my target for the day. I might be able to get them up to the 10' line one of these days.

I am a bit waffly on whether working out and getting blood pumping through my leg is better for it or worse for it...For now, I'm still going with the better for it theory.

Open Gym

Power Cleans
83x1x2
93x1x2
98x1x2
repeat 2 more times

WOD
5 rounds
200 m row
10 DB thrusters 25#
10 ball slams 25#
Time: 12:37

She knew how much I struggled with the DB thrusters just last month, and she lulled me into thinking that she sympathized with my awful plight. And then she went and gave me DB thrusters today. Joc betrayed me. It hurts, people. It hurts.

This was one of those great workouts where even round 1 is bad. If the WOD is 3 rounds, I can pretty much handle a bad first round. I just tell myself that I am a third done and oh, so close to being half done. This doesn't work so well on a 5 round wod. After the first round, you are just left thinking about the vast number of rounds still to come.

But I will admit to having one or two moments of not being able to "turn off my mind" as was being yelled at me because my mind was telling me to just quit. I had to finish that thought. I could just throw the dumbbells down, lay on the floor, and say that I quit. But quitting would probably demonstrate a major character flaw. That can't be good.

My other option was to say that I just couldn't do it. But then why couldn't I do it? It didn't hurt too much. It wasn't bothering my leg. I hadn't been able to will myself to throw up yet. I couldn't come up with a reason to quit except that it was hard.

And I keep telling myself that I can do hard things, that I can like doing hard things. But sometimes my mind argues this little point. But I am learning to ignore it just a little more each time I do a workout like this one...