Getting the Work Done

11/4/2010
Jerk
113x2x5
hold each split position for 2 sec

So I'll just go ahead and admit that bringing the bar back down for the 2nd lift was a big pain. I was so lazy that every once in awhile I just dropped it after the 2nd lift and got Danny to clean it back up for me. But as far as the actual lifts go, I tried to work on my landing position, making sure I was not doing the tight-rope spilt. I think this improved. Now punching up with active shoulders, I think improved a little bit, but I don't think Kyle agrees. That is why it is good to have a coach-to be nice and honest with you!

WOD
400 m row
21-15-9
DB snatches 25# (each arm, yes 21 each arm for the 1st round!)
push ups
400 m row
Time-11:15

I will get better at push ups. I will.

11/5/2010
Back Squat
213x3x5
with 3 box jumps between each set

Then I did a gob more box jumps, just because I love them so much. Or because I am supposed to be working on jumping high and landing softly, or something like that, and it is taking me some extra special time to figure out how to do that.

Side Bends
3x10 each side 35# KB

Yes! Who doesn't love to sculpt that waistline. These were a breeze, in fact I felt like I could just keep doing them, and doing them, until my head got tired of tipping over so many times.

But then I could feel them the next day, and the next day, and I can still feel them today.

11/6/2010
HPS + PSnatch
53
63
68
73
78x2x2
83x2x2
the 83 went like this-1st HPS fail, made the PS, second HPS made, second PS fail. So I had to PS that bar again. I am going to get totally comfortable with 83, sometime...

PClean and Jerk
73
83
93
103
113x1x5 (miss x2)

I was supposed to focus on a speedy turnover. Instead I had the slow-mo turnover. I knew I was slow. I knew I was pulling the bar plenty high enough every single time. I knew that if I just whipped those elbows around and stuck those hips back, I'd get it. But what my brain knew, my body refused to do.

The Bear

Hang Snatch + Snatch
53, 63, 68, 73, 78

WOD
Bear Complex
7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck press

7 rounds with 63# not a problem

7 rounds with 73# a little bit of a problem, as in I really had to work at keeping myself moving, not stopping, and just really trying to NOT rest at any point

7 rounds with 83# well...
I probably wouldn't have attempted this if Kevin hadn't loaded my bar
It was during this round that I missed during the 4th round. I rested waaaaay too long on that front squat rack, so then I just dropped the bar after the push press. I knew that I was honestly out at that point.
Kevin also goaded me into finishing the 7 rounds, even though it was a miss. So I finished the the last 4 rounds just so I wouldn't feel bad about myself after I left.

A wod like this is always a good one since it really tests my mental determination. I need all the help I can get when it comes to being mentally committed to a wod...:)

Work before Play

Tuesday
Jerk, heavy single
63
83
93
103
113
133, failed twice

WOD
3 rounds
200 m run
10 DB thrusters
10 Ring Pull Ups
Time: 9:10

I have to say that this wod had a particularly new and horrible element to it this evening. But that is part of CrossFit, right?!?

The experience of running outside in the fairly pleasant evening air and then entering the box and hitting the wall of the hot dead air in the box was a totally new challenge. I don't think I have ever, ever experienced the feeling that hit me each time I went into the box. It was like my lungs just seized up and didn't want to breathe. The fabulous thing was that the feeling didn't last too long and my airways opened up, allowing me to live and continue the workout.

Don't you love being able to be dramatic on a blog? But seriously, it was something else.

Wednesday
Med Ball Toss
5x5
1min rest between sets
I was in the most fabulous group with Wesley and Andrea. We were supposed to aim for hitting the ceiling, but we didn't even get close enough to wonder if it touched. But we had fun.

Shot Put 5 right, 5 left
Shot put-not my thing evidently...

WOD
6 rounds
5 hang power snatches 63#
4 broad jumps
Time: 6:12

Some great 2nd pull practice for me!

Then 3 sprints on the track.

I got to sprint at the same time as Danny. He was way ahead of me. It was almost like he was finishing as I was finally getting moving. But I tried my best, and for me, I ran pretty fast. :)

Now I am rather frantically getting ready to take my vacation tomorrow. NYC!!

My poor hands

Hang Power Snatch+Snatch
53x2
63x2
73x2
78x2 (well, fail, then snatch, so I tried it again)
78x2 (definitely a hang snatch PR)
73x2

I am becoming more and more comfortable with the hang position!

SLDL
123x5x3

Probably should have gone with 128. Oops. These still annihilate my grip, so I am motivated to get those set of 5 done quickly before I give into the discomfort and drop the bar. Fun times! :)

GHD sit-ups
3x15

Oh So Tired

First-
Back Squats
208x6x6

The six was tough. I've done 208x5x5 several times, so I knew I could do this, but it was still taxing. I felt like just lying down on the floor between each set, but I stayed strong and just sat down instead.

Second-
Hang Power Snatch + Hang Snatch
33, 53x2, 58, 63, 68x2

I feel a little more comfortable with the hang now, meaning I don't feel like an idiot while working on it. I generally like things better when they don't make me feel uncoordinated.

WOD
We'll call this one "Three of My Favorite Things"
(Made even better by being one round with everything in nice large chunks)

30 wall balls 14#
400 m run
50 box jumps 20"
Time: 7:33

Most of my wall balls made it to the wall, but honestly, a few didn't... :) The box jumps were not bad! Can you believe that?!? They took a long time, but hey, I just did 50 in a row, rx'd, so I am super happy with that.

A Sympathetic Coach

Power Snatch + Hang Power Snatch
2x5 at 53#

Here is how the pre-workout conversation went-(roughly...)

Joc: Leah, so how are your feeling?

Leah: Good, my legs are tired, but pretty good.

Joc: But no pain, right?

Leah: No pain! I really feel good! (smile, smile, smile) My legs are just a little tired and slow, you know?

Joc: Yeah, I know how that is. I totally understand.

Leah (thinking): How great is it to have an understanding coach, one who takes the time to check in and really cares about how I feel? How nice! (smile, smile, super happy)

Then Joc starts writing the wod on the board. I start hearing muttering of how much Leah is going to "like" this...

And the there was the wod:

WOD
35 DB Thrusters 25#
400 m run
30 hurdle burpees
Time: 8:58

So if your legs are tired this WOD just feels splendid! The thrusters don't feel hard.at.all. You feel like you are flying on the 400 m run. And hurdle burpees? You might think that you would sort of dread the thought of 30 of them, even questioning your ability to make it over the hurdle without tripping, but no. Everyone of those burpees is a piece of cake and you feel like soaring over that green bar! CrossFit is amazing.

Staycation Day 2-hung out at the gym to make sure I didn't miss anything interesting. I didn't. Then I was a tourist in Capitola and downtown Santa Cruz for the rest of the day.