DT

Have been wanting to do this one again (first time) for a while, I was bummed that it came up on a day where I had to play it safe and not get too sore. But I mentioned to another girl after class that we should get together and grind it out at Rx weight (115) so it may still be in my future. :)

"DT"
5 rounds
12 deadlift (155/115)
9 hang power clean (155/115)
6 jerk (155/115)

Results: 8:22, 65#

I put 75# on my bar, then changed my mind and took off 5's and added 10's to go to 85. Which I tried, and realized would mess me up. At which point I was pretty much out of time for messing with my weight, so I pulled off the 10's and went. Definitely too light, but it was still a good workout -- more like a barbell complex.

Jerks were messy. I power jerked (push jerk for you CrossFitters) and was pressing out on a bunch of them. I just get wonky when I don't split jerk. But that takes too long during a CF wod.

Going to failure

Wanted to find a good upper body strength component for today's workout at the gym on base, so I Googled "press push press jerk".

This lovely popped up, and 4 of us tried it out this morning. 8 thumbs up!

3 rounds of shoulder press – push press – push jerk
With a weight you can shoulder press for 6-8 reps and without racking or dropping the bar do shoulder presses until failure,  then push presses to failure, and then push jerks to failure.
Rest 2-3 minutes between sets.

Results:
Used the 45# barbell.
Round 1: 14 - 12 - 3
Round 2: 7 - 10 - 4
Round 3: 9 - 7 - 6

Tried to push (power) jerk, but it just feels so awkward to me now. By round 3 I just did a regular (split) jerk, and felt a lot better.

To finish up, we did a quick untimed metcon.

10-20-30-20-10
walking lunges
situps

We were all grunting on the lunges by the end, so I think it was good. :-D

WOD at the Y

Today I decided to hit the local Y and check out their weight room. It wasn't too bad, actually, so that was a pleasant surprise. (Didn't make the long drive out to CF Pittsburgh since the WOD kinda bored me -- 4 rounds: 400m run, 50 squats. Meh.) The had decent pullup stations on both the squat racks, and they even had a 24'' plyo box for me to jump on. Yay! :)

Here's the WOD I came up with, modified from an old WOD I found on CF Camden website.

21-15-9:
push jerk (95lbs/65)
knees to elbows
overhead squats (95lbs/65)
box jumps 20"

Results: ~30 minutes

I know, LAME on the time, right? But I found that I was having performance anxiety to be doing this stuff in front of people and it was making my heart race. Very weird. Just my social anxiety acting up, I guess...

I put push jerks in there because after reviewing my video from Grace a couple weeks ago, I realized how much my jerks were sucking. I wasn't locking out before sticking the landing, so I ended up pressing the weight a bit at the end to get it fully overhead and locked out. Ewwww. I guess it was good that I was stuck working out in front of a mirror today, because I able to watch my form. At such a light weight it wasn't super challenging, but hopefully it reinforced good movement.

K2Es... Was basically doing 2 at a time for most of them. Eh. I hate those things.

The whole purpose of paying the 1-day entrance to the Y was to work on some barbell stuff, especially OHS. I just felt like doing them, and then I read this article by Dan John that convinced me I needed some OHS this week. It was a little bit of a bummer not to snatch the weight off the ground. Honestly I feel more stable in the overhead lockout when I've snatched the bar into overhead. But taking the bar off the rack seemed more prudent considering the environment.

Cool down was 15 pullups, max handstand hold (45 seconds-ish), 5 pullups, max handstand hold (30 seconds-ish).  I also did a couple pullups in my warmup, which was the 2nd reason for paying to get into the Y. Surprisingly the outdoor track I used for my "altered" Eva did not have a pullup bar. So strange. Or maybe I am just used to working out on military bases?

OMG, I have no idea why this is so long, sorry to anyone who actually read the whole thing. :)

Oh yeah, one more thing -- I'm now on beyond the whiteboard, so if any of you know how we can be friends on there, or see each other's WODs there, let me know. :)

"DT" and catch-up

Yes, I am going to post about the cert. But my sister is here visiting (an unexpected, yet delightful surprise!) so that may take a few more days. I have some notes written down about my thoughts, and I'll add some more to that as well.

Monday I just did swim class, since I was still feeling a bit sore from the cert. Tuesday I took a total rest day, and skipped swim and CrossFit. Tonight it was back in the pool, with a WOD afterwards with the CF Camden trainers.

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Results:  15:36 @ 85#

Deads were unbroken all 5 rounds. Cleans were in random sets. Did a few rounds of unbroken push jerks, maybe 3 of the 5. Cleans were definitely the limiting factor in this WOD.

The "traditional" women's scale would be 105#, Dave prescribed 95#. After finishing the WOD, I was left wondering if I should've done 95... I always feel that way after I scale. But after an hour in the pool, I didn't think I could handle the 95# hang power cleans.


Good WOD overall.

Crossfit is better after naps

Husbeetle was off work early today, so we napped. Well-deserved since we woke up at 3:30 to get him out the door by 4 for his hike at 5. I even stayed awake after making him his eggs. Craziness!

WOD:

Push jerk: 3-3-3-3-3 75% of max

Metcon: 5 rounds

• 10 kettle swings (24k/16)
• 7 tire jumps (jump in/jump out)
• 5 pull ups

Results:

Push jerk: 65-85-95-95-105m-95-100m

Metcon: 9:43

--

OK, for the record, I know I did way to many sets of push jerks, plus I didn't do what I was supposed to do, with sticking with 75% of max. Oh well. :) Looks like 95 is definitely my 3RM on that movement, though, considering I missed 105 and 100.

I totally jacked up the metcon. I did 10 jumps in the tire instead of 7 - DOH! Up until round 5 when the guys that were finished started counting for me. When they yelled "2 more" after I finished 5, I realized what happened. Hilarious. :)

Pullups on the white band are awesome, I am flying up over the bar. But when I tried a "naked" kipping pullup during my warmup, I couldn't get up. I think it's time to get back into those dead hangs -- I haven't been strict about doing them recently. And also I should work on just my kipping swing without any bands -- I know the band inhibits the forward movement at the bottom of the kip.

Off to walk the dog for my final cooldown.