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.

Chipper WOD on a Wednesday

For time:

• Front plank hold - 2 min 
• 500m row
• 50 lunge steps
• 10 hang power cleans (155/95) 
• 8 L-pullups
• 21 deadlifts (155/95)

Results: 13:18, scaled up weight to 105#

This WOD was my first attempt at L-pullups, and I was pretty happy that I was able to crank them out. Did a little kip as I swung my legs up into place to get started, not sure if that's "Rx" or not? Hit chin above bar, then controlled the legs while I lowered back down -- I know that part was right, at least on the last 5-6. Was working on figuring it out the first 2-3 reps. Have been practicing those since this WOD.

Scaled up hang power cleans and deadlifts -- for me, if the male load is 155, the female load should be 75% of that, or 115. The power clean was the limiting factor for me, so I had to stick with about 70% of the male load at 105. Just a difference in opinion between me and the owner of my box. I was glad that I chose a more challenging weight for my cleans and deads.

Really worked my good form on these cleans. Doing Grace twice in the last couple months, I noticed myself getting really sloppy on landing power cleans. Instead of dropping under the bar more as it lessened in upward momentum, I was landing my feed waaaaaaay wide and letting my knees cave in. No good. So for these 10 reps I popped the bar as high as possible, but still dropped under with good solid form to land it solid on the shoulder.

I think I made it through 15-16 of the deadlifts before my grip gave out. Using mixed grip I may have made it all the way to 21 without stopping. I'm still happy with that split though -- only 1 re-grip in a set of 21 is a great improvement for me on deadlifts.

"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.

Steamy Friday afternoon

Ick, it got hot today!

I worked out at 4pm because this AM I was attending Jane Wayne Day on base. I got a little warm-up there -- we did a modified version of the CFT. That stands for "combat fitness test". We did the "movement under fire" portion of the test. Scroll to the bottom of this article for a graphic. Husband wasn't there, he was in charge of a different station, so I drug and fireman carried a Marine who was about the same weight as him, 170lbs. Damn that 20 yard drag was freaking hard! Fireman carry was much easier in comparison. I was surprised at how well I could do that, my legs are definitely getting strong. :)

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WOD:

4 rounds for time:

• 21 sumo deadlift high pull (95lbs/65)
• 15 hang cleans (95lbs/65)
• 9 cal row

Results: 21:03 RX weights

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I'm not a big fan of rowing for calories. It's just weird. Maybe if the calories were shown in decimal increments, but they just go 1-2-3... Kind of annoying to see 8 and be waiting for it to suddenly flip to 9. I felt like it distracted me from just rowing well.

I probably could've done bigger sets, but after the first round, I pretty much stuck with sets of 5 for the hang cleans and the SDHPs. I was really dreading doing 65lb SDHPs before the workout started, but it wasn't that bad. Maybe it wasn't that bad because I only did 5 at a time? I dunno. :)

I do have to say that I hate that no matter what, after almost every workout, I'm still left feeling a little disappointed in myself. But my time was really good for RX weight, I did great. I need to start focusing on feeling satisfied with my performance. Being a perfectionist has some good results, but mostly it just makes you feel guilty or not good enough.

Some oly lifts, yay!

"Oly" is slang for "Olympic" -- I picked that up somewhere in my perusal of Crossfit blogs the past week. I like. :)

WOD:

AMRAP 8min of:

• 5 Clean and Jerk (135 lbs/95)
• 7 ring dips

3 min rest

AMRAP 4min of:

• 5 hang power cleans (135lbs/95)
• 7 handstand push ups

Results: 3 rounds (85lbs; bench and box for dips) and 1 3/4 (85lbs, ankles over bar for HSPU)

**AMRAP stands for "as many rounds as possible".

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Wow, this workout was deceptive... I thought I would be throwing the bar up a lot faster than I did, after my first 5 C&Js I was sooooo out of breath, damn! And I was just barely able to get up the HPCs, after the jump my feet were sooo wide. It almost would've been easier to catch in a squat.

But it felt good, I'd like to do this one again sometime. And I'm happy that I learned another way to modify HSPUs. Put a bar on a squat rack, hook your feet over and hang upside down, and try to get as vertical as you can. I was really just bending my elbows a bit and then locking back out, but it's a start. I think at this point I'm going to be as excited about getting a true HSPU as I am about getting a true dead hang pullup.

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This is my last workout in the gym for a while, I'm leaving today on my trip up north. I'm going to do my best to keep working out while I'm on the road, but I do find it challenging to "program" for myself. I think if I was ever a coach or affiliate owner, I would offer "vacation programming" packages to my clients as part of their regular monthly fee. This month I paid for the whole thing, not knowing how long I'd be gone. It would just be nice to still feel like I was getting my $$$$'s worth. And given a set of equipment available, it seems to me they could come up with 5-7 workouts for me to do easily. They are the experts!

I'm taking along my 12lb dumbbells for DB hang squat cleans, thrusters, push presses, front squats, DB swings. I can borrow a broom here or there to keep working on my form for OHS and snatch. And then I've got my in-the-doorway pullup bar that I can use for jumping pullups and maybe some work on negatives. My big focus will be pushups, I'm so damn weak on those. I had worked on them a while back, and got better, but now I'm sucking again. Gotta put some time and effort into that, 2 weeks is enough time to make some decent improvements.