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.
Thursday, April 29, 2010
Wednesday, April 28, 2010
Cindy
5-10-5 shuttle runs
Oh, it was super fun trying to keep up with everyone, particularly Kevin and Matt! I had some significant coordination issues that made it rather tough to make each turn. I think that must have come from actually trying to run fast. I can run OR do a 180 degree turn, but apparently combining them is still a challenge.
WOD
"Cindy"
AMRAP in 20 minutes
5 pull ups (blue band)
10 push ups
15 squats
Rounds: 14 +8 squats
Big time bummer that I spent just a few too many seconds laying on the floor, mentally struggling with the push ups.
Big time yeah that I actually completed that many push ups and pull ups. I think it is safe to say that 75 pull ups (all totally non-jumping, not even with any little pushes off the box) and 150 push ups is a big time PR for me. It was only a couple months ago that even getting 10 BB pull ups was a major accomplishment for me. Those pull ups felt easy tonight! The push ups weren't easy, at all.
Oh, and on the pull up front, last night I also got 3, yes people, 3 with the violet band. They were not all connected, but this was the first time I was actually able to repeat a violet band pull up.
Oh, it was super fun trying to keep up with everyone, particularly Kevin and Matt! I had some significant coordination issues that made it rather tough to make each turn. I think that must have come from actually trying to run fast. I can run OR do a 180 degree turn, but apparently combining them is still a challenge.
WOD
"Cindy"
AMRAP in 20 minutes
5 pull ups (blue band)
10 push ups
15 squats
Rounds: 14 +8 squats
Big time bummer that I spent just a few too many seconds laying on the floor, mentally struggling with the push ups.
Big time yeah that I actually completed that many push ups and pull ups. I think it is safe to say that 75 pull ups (all totally non-jumping, not even with any little pushes off the box) and 150 push ups is a big time PR for me. It was only a couple months ago that even getting 10 BB pull ups was a major accomplishment for me. Those pull ups felt easy tonight! The push ups weren't easy, at all.
Oh, and on the pull up front, last night I also got 3, yes people, 3 with the violet band. They were not all connected, but this was the first time I was actually able to repeat a violet band pull up.
Tuesday, April 27, 2010
So Complex!
Skill
SNPP-OHS
lots of warm up first, then
73x2-1
83x2-1
93x2-1 (PR)
Yes! Slowly but surely making progress on a lift that used to frustrate the snot out of me. Oh, the days of holding an empty bar over my head and trying, trying, trying to even squat are gone...
WOD
4 rounds
7 cycles of:
1 power clean 78#
1 front squat
1 push press
1 back squat
1 rack jerk
2 min rest
Time: 18:00 (including rest)
The last round was quite hard. Actually everything after the first round was quite hard. I was so very, very happy to finish this one.
I like this type of workout, but tonight almost every part of it felt off-my grip wasn't doing well and it felt awkward to transition between almost every lift, so maybe I was just weak and lazy? Or maybe this time I actually used a weight that felt heavy. Blah, thanks, Kyle. Last time I did this type of wod, most of it was: muscle the bar up, thruster, back squat thruster.
SNPP-OHS
lots of warm up first, then
73x2-1
83x2-1
93x2-1 (PR)
Yes! Slowly but surely making progress on a lift that used to frustrate the snot out of me. Oh, the days of holding an empty bar over my head and trying, trying, trying to even squat are gone...
WOD
4 rounds
7 cycles of:
1 power clean 78#
1 front squat
1 push press
1 back squat
1 rack jerk
2 min rest
Time: 18:00 (including rest)
The last round was quite hard. Actually everything after the first round was quite hard. I was so very, very happy to finish this one.
I like this type of workout, but tonight almost every part of it felt off-my grip wasn't doing well and it felt awkward to transition between almost every lift, so maybe I was just weak and lazy? Or maybe this time I actually used a weight that felt heavy. Blah, thanks, Kyle. Last time I did this type of wod, most of it was: muscle the bar up, thruster, back squat thruster.
Monday, April 26, 2010
The Best Burgers
My dinner last night:
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I loved it, every single part of it. The burger is a Jamaican Jerk Burger. I figured I needed all the help I could get with my Olympic lifting.
But really, the marinade for this burger is so full of flavor. It is so wonderful that I would enter it into the greatest burger contest ever, if only I could. Every time I make these, I wish that one of our many very helpful government reps would do something to change the law that keep me, a Californian, from entering a contest run by a Californian company. There is no other burger contest I want to enter. I only want to enter the biggest and the best. Not that I resent that liquor law or anything...
And yes, those are sweet potatoes. I don't eat them very often, but they make me very happy when I do, especially when I top them with lime juice, cumin, cayenne, and green onion.
Oh, and I do take some of the credit for Anna's PR on the jerk today. The food you eat really does make a difference.
Sunday, April 25, 2010
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.
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.
Saturday, April 24, 2010
A Belt
Skill
Back Squat
5x5x208#
The first set was horrendous. -shudder!- It felt horrible, and I know it looked horrible too. I had help getting one rep up, and I finished that set thinking that it was going to be torture to even attempt this 5x5.
So my coach had a couple ideas-more hip mobility work and a belt. Let's just talk about the belt right now. Can I even explain how much I did not want to put the belt on? I don't think I can. Me with a belt- not something I was planning on, not something I even wanted anyone else to have to see. But it was either try the belt or totally bomb on the squats. That's how bad that first set was. Since I apparently care more about the squats than the ridiculousness of wearing the belt, I wore the belt. And every set with it was so much easier.
(Even though I also missed the very last lift. I shouldn't have missed it.)
WOD
4 rounds
1 min box jump
30 sec. cross chops (alt. sides each round) 35#
30 sec. push ups
45 sec. rest
Score:
21/16/15
20/16/10
21/18/11
22/15/12
I really liked this wod, and yep, I did the box jumps. See I don't push my luck too far, so 1 week of no box jumps, but today I just sucked it up and did them. And my leg didn't explode.
And I was a big girl and moved up the the 35# KB all of my own accord today. :)
Back Squat
5x5x208#
The first set was horrendous. -shudder!- It felt horrible, and I know it looked horrible too. I had help getting one rep up, and I finished that set thinking that it was going to be torture to even attempt this 5x5.
So my coach had a couple ideas-more hip mobility work and a belt. Let's just talk about the belt right now. Can I even explain how much I did not want to put the belt on? I don't think I can. Me with a belt- not something I was planning on, not something I even wanted anyone else to have to see. But it was either try the belt or totally bomb on the squats. That's how bad that first set was. Since I apparently care more about the squats than the ridiculousness of wearing the belt, I wore the belt. And every set with it was so much easier.
(Even though I also missed the very last lift. I shouldn't have missed it.)
WOD
4 rounds
1 min box jump
30 sec. cross chops (alt. sides each round) 35#
30 sec. push ups
45 sec. rest
Score:
21/16/15
20/16/10
21/18/11
22/15/12
I really liked this wod, and yep, I did the box jumps. See I don't push my luck too far, so 1 week of no box jumps, but today I just sucked it up and did them. And my leg didn't explode.
And I was a big girl and moved up the the 35# KB all of my own accord today. :)
Thursday, April 22, 2010
Skill
Jerk
93x1x3
98x1x2
103x2
112x1
118x1
Do you know that great feeling when you reach a PR? I love that. But then there is also the great feeling that comes when you realize you are on the way to actually working at that number. I love that feeling too.
WOD
4 rounds
200 m row
15 pull ups (blue band)
Time: 8:45
Probably could have suffered through the green band on this one. I wasn't sure about actually getting 60 done with the green, but since I was still able to get 10 at one time on round 4 with the blue, I should have moved up. Now I know.
Jerk
93x1x3
98x1x2
103x2
112x1
118x1
Do you know that great feeling when you reach a PR? I love that. But then there is also the great feeling that comes when you realize you are on the way to actually working at that number. I love that feeling too.
WOD
4 rounds
200 m row
15 pull ups (blue band)
Time: 8:45
Probably could have suffered through the green band on this one. I wasn't sure about actually getting 60 done with the green, but since I was still able to get 10 at one time on round 4 with the blue, I should have moved up. Now I know.
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