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. :)

Thanksgiving Chief, year 2

Thanksgiving Day, November 25, 2010

Front Squat + Jerk

63x2+1

83x2+1

93x2+1

103x1+1

113x1+1

WOD

partner Chief with Sam Y

3 Rounds

AMRAP in 5 min

3 Power Cleans 83#

6 push ups

9 squats

1 min rest between rounds

Partners alternate the Chief sequence and while one is working, the other holds the plank position

7+7 squats/7+5 squats/7 +2 squats

Try as I might, I could never get that last round finished! I loved, loved, loved this partner Chief. I almost didn't come to the Thanksgiving class when the memories of last year's Chief WOD came flooding back. But of course, I am very glad I made it in. I told my sister on the way in that if we had to do the running partner Chief, we'd have to be together and she would get to run 600m rounds while I ran 200. Then when I got home, I went back and read my entry from that wod.

Way back then I was still slightly overwhelmed by the shear eliteness of Cliff and Golden, so there was a lot of pressure from being the way, way, way slowest person in that wod. Ah the memories... And a year later, I still whine about running, and I am still often the slowest person in the wod. Now being slow doesn't bother me as much, and I am ever so slightly better at running, slightly being the operative word.

And then I went home and finished all of the preparations for our Thanksgiving feast. I am often asked if I cheat, so here is some photographic evidence of my cheat day-

The paleo foods-

Turkey, one smoked and one roasted

Sweet Potatoes

Paleo Stuffing

Brussel Sprouts

Green Beans with Bacon

pumpkin bars

Apps: vegetables, fruit, mini sausages

The non-paleo foods-

Cranberry sauce

gravy (thickened with potato starch and no one noticed the difference)

Cauliflower squash with asiago cheese

real, traditional mashed white potatoes

gluten free biscuit

whipped cream on my paleo bars

Apps-jalapenos stuffed with cream cheese and wrapped with bacon, artichoke jalapeno dip, m&ms

And wine and gluten-free beer

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.

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

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!!

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...

What!?! Back Squat Again!?!

Yep, when you have the gift of being able to move down toward the floor and then stand back up again, you have to practice it a lot.

Back Squat
238x5
213x5
203x5

Power Jerk+Split Jerk
53x2
63x2
83x4

WOD
3 Rounds
30 OH plate lunges 25#
20 KBS 44#
10 Burpees
Time-11:48

Loved and hated this wod. It was super hard to like this while right in the midst of the 90 plate lunges. Step, drive shoulders up, try it again...But when a wod like this is done, I love that I did it, and that I stuck with it.

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.

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!

2 jerk dip squats + 1 power jerk
78x3x2
86x3x2
93x3x2
103x3x1

Thoughts in my mind during these-tighten up, dip down, don't go too fast on the dip, drive the bar up, move my head out of the way, active shoulders, drive the head through. Who knew that getting the bar from your shoulders to overhead would take so much concentration?

WOD
6 rounds
8 overhead BB lunges 53# (rx'd)
Sprint to the wall-back pedal
12 KBS, Russian style 53#
Time: 10:31

I think I might love Russian kettlebell swings. They are fabulously wonderful in comparison to American kettlebell swings.

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...

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...

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.

No Pull Up Yet...

Jerk
Warm Up
63# push press, push jerk, split jerk
83# push press, push jerk, split jerk
Then single split jerks
103x1
113x1
123x1
133x1 (PR)
143 fail

Ah, I was so excited about the 133 that I got greedy and jumped right to 143. That was not the best decision as I missed the 143 royally. It was like my brain and body just totally and completely failed to function as they should have.

WOD
4 rounds
8 SLDL 63#
10 ring push ups (knees)
12 sit ups
Time: 5:21

Fun!

Then multiple attempts at a pull up. Not yet...

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.

Travel Prep?

Skill
Jerk 8x1
113x8x1

I was supposed to "go as heavy as you can go, maybe 90%" and I almost wimped out and stuck with 103 since that felt heavy enough during my warm up. I was glad I pulled it together and went with the 113.

WOD
5 rounds
Suitcase lunge 20# DBs
(from the pull up bar to the door)
Resisted Run
(from the door to the other side of the parking lot)

I was k.i.l.l.i.n.g this wod. Whoo! Then Kyle made me complete another round, and he held the band. So then it felt like I couldn't even move. I wasn't even sure I would make it to the end of the run. And then I hear that while I was dying, as in really struggling with every step, Kyle was behind me beaming, just so happy with the hardship he was inflicting on his sweet, dear, wonderful trainee.

And then on the way home, it suddenly dawned on me that I probably should have used the 25# DBs anyway...oops.

And I guess this type of wod will help to prepare me for the next time I get dropped off at the wrong terminal at SFO and have to run to make my flight. I'll be better prepared to carry my bags and the rolling bag behind me won't be nearly as much resistance as a guy with his heels in the ground.

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.

Saturday

Skill
2 sets
2 FS plus 2 Jerks 103#
2 sets
2 FS plus 1 Jerk 113#
2 Sets
FS 143#x3

WOD
3 rounds with partner (Eric)
70 total
wall balls 14#
KBS 45#
then 2 resisted runs
90 sec rest
Times: 2:52/3:15/3:20

I was able to get just about 35 reps in each round, so Cliff did a great job of calling for the switch whenever I was totally running out of steam and of keeping track of our combined reps. It's that MIT mind. If he had left me on wall balls for too long, I would have died. It is kind of a secret, but Cliff can be nice that way. The entire wod was really hard and totally wore me out, so he really wasn't that nice.

In between our warm ups, reps and while recovering we enjoyed the live streaming of the regionals. Go Joc and CFWSC!