Last July I did "Nancy" as prescribed for the first time, and finished it in 26:27.
Today I took 6 minutes off my time!
"Nancy"
5 rounds:
400m run
15 overhead squats (95/65)
Results: 20:32 Rx
I think I did really well with minimizing my transition time between the runs and OHS. I could still tighten it up a bit. I also tried to run fast, but could definitely improve there. But those two elements are still where I made the improvement from last year.
All sets of OHS were unbroken except round 4. I dropped the bar at the bottom of rep #10, dropped it again on my next attempted rep, took a few seconds, then snatched the bar and got the last 6 reps. I kept telling myself the weight was only 50% of my 1RM and I should be able to hold it up all day. Seemed to work to keep me from dropping the bar. :)
Can we switch "Fran" to OHS instead of thrusters? That would be much more fun. :)
Showing posts with label ohs. Show all posts
Showing posts with label ohs. Show all posts
May 26, 2011
Apr 15, 2011
CrossFit Games Open Sectionals 11.4
This WOD was one that I considered doing a second time, but when Sunday rolled around I just didn't have the motivation to try to do that many burpees faster, so I would have more time for OHS.
As many reps and rounds as possible in 10 minutes:
60 bar-facing burpees
30 OHS (120/90)
10 muscle-ups
Results: 60 + 13 OHS
Did OHS in sets of 6 + 6 + 1. *Very* ugly snatches to get the bar up, including some press-out. Yuck! The only thing that hurt on the OHS was my wrists.
As many reps and rounds as possible in 10 minutes:
60 bar-facing burpees
30 OHS (120/90)
10 muscle-ups
Results: 60 + 13 OHS
Did OHS in sets of 6 + 6 + 1. *Very* ugly snatches to get the bar up, including some press-out. Yuck! The only thing that hurt on the OHS was my wrists.
Mar 29, 2011
Murph-esque
I didn't think I would workout today, but with only 2 athletes in the 530 class, I decided to do the WOD with them.
It was basically Murph, or at least the middle section of Murph.
WOD:
Run 800m
21 OHS (135#/95#)
2 rds "Cindy"
15 OHS
4 rds "Cindy"
9 OHS
6 rds "Cindy"
3 OHS
8 rds "Cindy"
Run 800m
Results: 66 minutes; 65# OHS; 1/2 knee pushups
While I didn't have it in me to do 200 Rx pushups tonight, I'm pretty happy with doing 100 unassisted pullups. No rips in my hands, either. Good stuff.
My back felt a little sore as I started, which freaked me out on the two long sets of OHS, but then the pain completely went away.
It was basically Murph, or at least the middle section of Murph.
WOD:
Run 800m
21 OHS (135#/95#)
2 rds "Cindy"
15 OHS
4 rds "Cindy"
9 OHS
6 rds "Cindy"
3 OHS
8 rds "Cindy"
Run 800m
Results: 66 minutes; 65# OHS; 1/2 knee pushups
While I didn't have it in me to do 200 Rx pushups tonight, I'm pretty happy with doing 100 unassisted pullups. No rips in my hands, either. Good stuff.
My back felt a little sore as I started, which freaked me out on the two long sets of OHS, but then the pain completely went away.
Feb 22, 2011
Weightlifting practice
Attended my weekly weightlifting practice today. And saw the effects of not attending practice regularly for a few months...
1 snatch + 3 OHS
4 sets @ 60% (65#)
All solid here.
Clean & Jerk
4x3 @ 70% (95#, 1 set at 85#)
Form was awful on the cleans. My power position has completely disappeared, and my knees never popped back under the bar. I think I am afraid to get into certain positions, for fear my back will just tweak out again. Dropped weight to see if that helped, and I still did the same thing. Hoping this was just a bad day, and I'm not regressing back to old habits...
Snatch balance
3x3 with empty bar
Cake.
Knees to elbows
4x5
These need a lot of work, especially doing more reps before dropping off the bar.
1 snatch + 3 OHS
4 sets @ 60% (65#)
All solid here.
Clean & Jerk
4x3 @ 70% (95#, 1 set at 85#)
Form was awful on the cleans. My power position has completely disappeared, and my knees never popped back under the bar. I think I am afraid to get into certain positions, for fear my back will just tweak out again. Dropped weight to see if that helped, and I still did the same thing. Hoping this was just a bad day, and I'm not regressing back to old habits...
Snatch balance
3x3 with empty bar
Cake.
Knees to elbows
4x5
These need a lot of work, especially doing more reps before dropping off the bar.
Feb 16, 2011
OHS 1RM
Hit 6:30am CrossFit class with enthusiasm this morning -- it was OHS 1RM day, and I hadn't tested that lift in 6-9 months. It was a given I would be able to pass my old 1RM of 85, but I just wasn't sure how high I could go...
Well, it turns out I could go up to 115#. Woot!
WOD:
Overhead squat: 1-1-1-1-1-1-1-1
Warm-up: 35x5, 55x3
Work sets: 85-95-105-115m-110-115-115 (I only did 7)
Decided to re-do 115 to end on a high note -- and it was a strong lift, no wobble, nice and deep. I think there was definitely a learning curve, as far as experiencing what heavy singles of OHS feel like. I never had that heavy of a load in a wide-grip overhead position before. I've only push pressed or jerked that much with a narrower grip.
So, that said, I think this is really going to do a lot for my snatch, now that I have more confidence with big-ass weights over my head.
Well, it turns out I could go up to 115#. Woot!
WOD:
Overhead squat: 1-1-1-1-1-1-1-1
Warm-up: 35x5, 55x3
Work sets: 85-95-105-115m-110-115-115 (I only did 7)
Decided to re-do 115 to end on a high note -- and it was a strong lift, no wobble, nice and deep. I think there was definitely a learning curve, as far as experiencing what heavy singles of OHS feel like. I never had that heavy of a load in a wide-grip overhead position before. I've only push pressed or jerked that much with a narrower grip.
So, that said, I think this is really going to do a lot for my snatch, now that I have more confidence with big-ass weights over my head.
Jan 10, 2011
Back squats and a quick metcon
At the gym on base this morning.
Back squat: 5x5
95
105
115
120
125
Still holding back from anything really heavy, since the back issue hasn't been resolved. Oddly, today it only twinged when I was re-racking the barbell.
2 rounds:
20 OHS (45#)
15 pullups
500m row
Results: ~15mins
Back squat: 5x5
95
105
115
120
125
Still holding back from anything really heavy, since the back issue hasn't been resolved. Oddly, today it only twinged when I was re-racking the barbell.
2 rounds:
20 OHS (45#)
15 pullups
500m row
Results: ~15mins
Jun 12, 2010
Nancy
Drafted this the day I did the WOD, just now publishing...
--
I have been obsessed with overhead squats lately. So I'm not surprised that I woke up this morning with the idea of throwing down on "Nancy". I hit the gym early, before it got too hot (it was in the high 90's today), and also waaaaaaay before my husband was even thinking about getting out of bed. :)
This benchmark was on my goals list, so good on me for finally getting it checked off. :-D
--
The thing that made this WOD so full of win was doing every set of OHS *unbroken*. Hell yes!
In hindsight, it took a minute or two of rest after each run to get my breath under control, but I admit that "feats of strength" impress me more than metcon performance (fast times). So I tend to do what I need to do to be super-strong -- which usually means I sacrifice the cardio aspect of WODs so I can do heavier loads. Yes, a bias of mine, but I just get so pumped up when I am lifting heavy shit off the ground and over my head. Forgive me for indulging a bit of work on my strengths. :-D
Also of note, I snatched the bar from the ground on each round. On round 5, I snatched the bar and immediately dropped it. Then snatched it again, and got the set of 15 unbroken.
Something I learned doing this WOD -- breathing in and out while performing OHS is an art form. It reminded me of learning to breath while doing pushups.
--
I need to test 1RM on OHS -- with 15 reps at 65, I can probably beat my old 1RM at 85.
--
I have been obsessed with overhead squats lately. So I'm not surprised that I woke up this morning with the idea of throwing down on "Nancy". I hit the gym early, before it got too hot (it was in the high 90's today), and also waaaaaaay before my husband was even thinking about getting out of bed. :)
This benchmark was on my goals list, so good on me for finally getting it checked off. :-D
"Nancy"Results: 26:28, Rx
5 rounds for time
400m run
15 overhead squats (95/65)
--
The thing that made this WOD so full of win was doing every set of OHS *unbroken*. Hell yes!
In hindsight, it took a minute or two of rest after each run to get my breath under control, but I admit that "feats of strength" impress me more than metcon performance (fast times). So I tend to do what I need to do to be super-strong -- which usually means I sacrifice the cardio aspect of WODs so I can do heavier loads. Yes, a bias of mine, but I just get so pumped up when I am lifting heavy shit off the ground and over my head. Forgive me for indulging a bit of work on my strengths. :-D
Also of note, I snatched the bar from the ground on each round. On round 5, I snatched the bar and immediately dropped it. Then snatched it again, and got the set of 15 unbroken.
Something I learned doing this WOD -- breathing in and out while performing OHS is an art form. It reminded me of learning to breath while doing pushups.
--
I need to test 1RM on OHS -- with 15 reps at 65, I can probably beat my old 1RM at 85.
May 21, 2010
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.
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. :)
Here's the WOD I came up with, modified from an old WOD I found on CF Camden website.
21-15-9:Results: ~30 minutes
push jerk (95lbs/65)
knees to elbows
overhead squats (95lbs/65)
box jumps 20"
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. :)
Apr 10, 2010
Oly lift combo
Considering my love of the Olympic lifts, this morning's WOD should've been something I banged through quickly and with enthusiasm.
Instead, it was like freaking pulling teeth.
My intuition is that I ate crap and did 2 WODs yesterday, and that did not do me any favors. Barely any protein, so my recovery was probably sucky. And I didn't sleep well, despite being tired, and that is always a bad sign.
This should've been more in the range of 10 minutes, which is right around where Mandy finished it Rx. No other females did this Rx -- the OHS are the limiting factor.
There was so much resting and pacing and bullshit in my performance of this WOD. If I want to see results, I need to bring more INTENSITY and focus to my WODs. Yes, it's good that I got out there and participated, but to see improvements I need to put the effort in. And improvements are what keeps me motivated to stay on this CF journey.
--
Remember Kallista Pappas? I know I definitely remember watching her video from the 30 100# C&J for time event at the 2008 games. Just happened to come across her again in my web travels, and wanted to share. Definitely a badass CrossFit chick. Also, she is a blogger.
--
This Rx Skills Checklist is kinda neat. Some of them I know I could definitely do, the heavy lifts, but the body weight stuff I am still lacking. Sadly, I can't currently do 25 chest-to-deck pushups in a row. I am thinking my next set of goals I write down will be body weight focused...
--
This post is awesome and epic -- Things I Hate About CrossFit, Part Deux
I am most in agreement about how ridiculous it is when CrossFit HQ de-affiliates / fires people like Robb Wolf and Melissa Urban/Whole 9. So much for inclusiveness!
Instead, it was like freaking pulling teeth.
My intuition is that I ate crap and did 2 WODs yesterday, and that did not do me any favors. Barely any protein, so my recovery was probably sucky. And I didn't sleep well, despite being tired, and that is always a bad sign.
WOD:Results: 11:39
Using the same barbell for all movements - 95#/65#
5 rounds for time:
3 power snatch
7 OHS
3 squat clean
7 push press
This should've been more in the range of 10 minutes, which is right around where Mandy finished it Rx. No other females did this Rx -- the OHS are the limiting factor.
There was so much resting and pacing and bullshit in my performance of this WOD. If I want to see results, I need to bring more INTENSITY and focus to my WODs. Yes, it's good that I got out there and participated, but to see improvements I need to put the effort in. And improvements are what keeps me motivated to stay on this CF journey.
--
Remember Kallista Pappas? I know I definitely remember watching her video from the 30 100# C&J for time event at the 2008 games. Just happened to come across her again in my web travels, and wanted to share. Definitely a badass CrossFit chick. Also, she is a blogger.
--
This Rx Skills Checklist is kinda neat. Some of them I know I could definitely do, the heavy lifts, but the body weight stuff I am still lacking. Sadly, I can't currently do 25 chest-to-deck pushups in a row. I am thinking my next set of goals I write down will be body weight focused...
--
This post is awesome and epic -- Things I Hate About CrossFit, Part Deux
I am most in agreement about how ridiculous it is when CrossFit HQ de-affiliates / fires people like Robb Wolf and Melissa Urban/Whole 9. So much for inclusiveness!
Jan 27, 2010
Dirty South Chipper
Today's WOD came from the 2009 Dirty South (South Eastern Region) Regional Qualifier.
WOD:
I meant to remember my time for the row, but did not succeed. I think I could've gone faster on it, but honestly I was scared about not having anything left for the OHS. I actually intended to use 60#, but after I snatched it up (prob ugly) I only got 3 1/2 before I dropped it. So I took off the 2.5's and just did 55. It's amazing how much difference 5# makes on those.
I stuck with my decision to start doing OHS from the ground during metcons / chippers (started that at Ultimate in early Jan). Can't remember how I broke down my 25 reps into sets...
Kettlebell swings rocked. I got 30 in a row, then 8 (weird issue @ top of the swing, dropped the bell) and then 12. Very happy with those.
Burpees -- did all proper pushups, but probably could've done them faster.
All in all, I was happy. I'm stinky now, so I must've done a good job. :)
--
We're talking about doing a Paleo challenge for our box during the month of February. I hope we model it after this system at CrossFit Delaware Valley. It just sounds like such a good plan...
--
Mandy wanted me to post my pullup video to the box's Facebook, so I decided to take a minute to put together a single video with all 3 kipping videos in it, to demonstrate my progress.
WOD:
For time:Results: 18:01 -- 55# OHS, 16k kb
1000 Meter Row
25 OHS (135/115/75)
150 Meter Run
50 Kettlebell Swings (24k/16k)
150 Meter Run
25 Burpees
150 Meter Run
I meant to remember my time for the row, but did not succeed. I think I could've gone faster on it, but honestly I was scared about not having anything left for the OHS. I actually intended to use 60#, but after I snatched it up (prob ugly) I only got 3 1/2 before I dropped it. So I took off the 2.5's and just did 55. It's amazing how much difference 5# makes on those.
I stuck with my decision to start doing OHS from the ground during metcons / chippers (started that at Ultimate in early Jan). Can't remember how I broke down my 25 reps into sets...
Kettlebell swings rocked. I got 30 in a row, then 8 (weird issue @ top of the swing, dropped the bell) and then 12. Very happy with those.
Burpees -- did all proper pushups, but probably could've done them faster.
All in all, I was happy. I'm stinky now, so I must've done a good job. :)
--
We're talking about doing a Paleo challenge for our box during the month of February. I hope we model it after this system at CrossFit Delaware Valley. It just sounds like such a good plan...
--
Mandy wanted me to post my pullup video to the box's Facebook, so I decided to take a minute to put together a single video with all 3 kipping videos in it, to demonstrate my progress.
Kipping Pullup Progress - Nov 09 to Jan 10 from c wiss on Vimeo.
Jan 12, 2010
OHS, BJ and HSPU
Box jumps isn't usually abbreviated, but I couldn't resist the 3 acronym title. :)
--
Strength: Overhead squat 12-10-8-6-4-2 working sets
Load: 45-55-60-65-70-75
Also did a 1RM of 80# after that. Looks like another 1Q10 goal needs to be evaluated. I set my OHS goal at 85#, and I'm only 5 pounds from reaching that. I'm thinking 100# for the reset.
--
Metcon: For time, 21-15-9
I liked using the harness, but my finish time was twice as long as everyone else. So typical me. heh
On the set of 21 HSPU, I lost is after 18, and did the last 3 with my feet over a bar on a squat rack. I'm anxious to work on these, though, because at the start of the first two sets I did around 10 in a row, which rocked.
Bad aspect of the harness -- I scraped both of my legs up on the giant box I was using to help myself get into the harness. Well, I scraped when falling out of the harness as my arms were buckling. heh. Definitely need to ask my coaches if we can get some pullup bars against the wall, walking feet up the wall is def the best way to get in and out of the HSPS harness.
--
Strength: Overhead squat 12-10-8-6-4-2 working sets
Load: 45-55-60-65-70-75
Also did a 1RM of 80# after that. Looks like another 1Q10 goal needs to be evaluated. I set my OHS goal at 85#, and I'm only 5 pounds from reaching that. I'm thinking 100# for the reset.
--
Metcon: For time, 21-15-9
- Box jumps
- Handstand pushups
I liked using the harness, but my finish time was twice as long as everyone else. So typical me. heh
On the set of 21 HSPU, I lost is after 18, and did the last 3 with my feet over a bar on a squat rack. I'm anxious to work on these, though, because at the start of the first two sets I did around 10 in a row, which rocked.
Bad aspect of the harness -- I scraped both of my legs up on the giant box I was using to help myself get into the harness. Well, I scraped when falling out of the harness as my arms were buckling. heh. Definitely need to ask my coaches if we can get some pullup bars against the wall, walking feet up the wall is def the best way to get in and out of the HSPS harness.
Jan 6, 2010
HSPU breakthrough
Strength: 3-3-3 max rep sets of handstand pushups (HSPU)
This afternoon I had a HSPU breakthrough -- I finally woman'ed-up and got into the crazy harness thing with two bands. Yikes, that felt *strange*. But at least I finally had a positive experience with being upside down. :)
Note to self: a good reason to setup pullup stations next to a wall is so that you can walk your feet up the wall to get upside down when you're using the bands to assist with HSPUs.
**can't find a picture of the assisted HSPU setup; I'll have to take one myself to illustrate next time I write about these**
--
WOD:
Also of note, I did this from the ground. Which means instead of placing the bar back on the rack, I dropped it to the ground when I had to rest, and then did power snatches (and a couple hang power snatches) to get it back into overhead position.
Bad side effect of that -- I started out with too wide of a grip, and my left wrist was killing me during the first round. That really slowed me down - I was resting more for the wrist than my shoulders or legs. Bryan straightened me out, advising a narrower grip than my usual snatch grip.
Another coaching input from today to remember -- keep the range of motion in the OHS a bit shallower. I am already well-aware that I am a super-deep squatter, I just never thought about how I might be going too deep for the purposes of something like a metcon. Food for thought, I will definitely incorporate that advice in the future.
--
Kipping video from after the WOD and some wicked planks (thanks Mie!). I actually did two in a row before this video was taken -- had a little bit of trouble getting the recording to start. Hence why I crap out on the 2nd and 3rd attempts that were caught on camera. :) No biggie, all I really wanted was a historical record of my kipping form now, so I can compare it to how I look in 3 months.
Update: Trying to embed the Vimeo video. Also, for some reason it was uploaded upside down? I dunno -- maybe something I need to figure out with my iPod.
This afternoon I had a HSPU breakthrough -- I finally woman'ed-up and got into the crazy harness thing with two bands. Yikes, that felt *strange*. But at least I finally had a positive experience with being upside down. :)
Note to self: a good reason to setup pullup stations next to a wall is so that you can walk your feet up the wall to get upside down when you're using the bands to assist with HSPUs.
**can't find a picture of the assisted HSPU setup; I'll have to take one myself to illustrate next time I write about these**
--
WOD:
30-20-10Results: 14:30 -- 53.5# OHS (was using a 33.5# ladies bar)
Overhead Squat (115/80)
Burpees
Also of note, I did this from the ground. Which means instead of placing the bar back on the rack, I dropped it to the ground when I had to rest, and then did power snatches (and a couple hang power snatches) to get it back into overhead position.
Bad side effect of that -- I started out with too wide of a grip, and my left wrist was killing me during the first round. That really slowed me down - I was resting more for the wrist than my shoulders or legs. Bryan straightened me out, advising a narrower grip than my usual snatch grip.
Another coaching input from today to remember -- keep the range of motion in the OHS a bit shallower. I am already well-aware that I am a super-deep squatter, I just never thought about how I might be going too deep for the purposes of something like a metcon. Food for thought, I will definitely incorporate that advice in the future.
--
Kipping video from after the WOD and some wicked planks (thanks Mie!). I actually did two in a row before this video was taken -- had a little bit of trouble getting the recording to start. Hence why I crap out on the 2nd and 3rd attempts that were caught on camera. :) No biggie, all I really wanted was a historical record of my kipping form now, so I can compare it to how I look in 3 months.
Update: Trying to embed the Vimeo video. Also, for some reason it was uploaded upside down? I dunno -- maybe something I need to figure out with my iPod.
Kipping pullups - Jan 6 2010 from c wiss on Vimeo.
Nov 15, 2009
Sqauttin' on Sunday
I wanted to try out the "cheesy" barbell we got from LT's mom's garage, so I looked up a workout with overhead squats for today.
WOD: Nancy
Five rounds for time.
- Run 400m
- 15 overhead squats (95/65)
Results: 18:24, 35lb OHS
--
My run might not have been 400m. It was more than 200m, at the least. I need to measure out a route of 400m from the bottom of my driveway.
The floor of my garage isn't quite flat, so I did the squats at the bottom of my driveway. Hope the neighbors were amused! I'm very glad that I live on a cul-de-sac. :)
Unfortunately I mentioned to my husband that today he could finish that workout he couldn't complete two weeks ago. He's still sick, and shouldn't be doing a grinder type of WOD like that. ::facepalm::
Nov 12, 2009
Needed a rest day, worked out anyway...
Ugh, I wish I had taken a day off today... It was my fourth day in a row, and I'm beat down.
WOD:
Row 2000m for time
rest, then...
10-9-8-7-6-5-4-3-2-1 for time of:
- power clean (95lbs/65)
- ohs (95lbs/65)
Results:
Row: 8:51
PC & OHS: 17:37 (65, 45)
--
I didn't PR on the row today. Boo. I need to row "fresh" one of these days, and see how it goes. My PR was after a hang power snatch session at CrossfitKoP. I think I didn't go into this with quite the right attitude -- a little more "OMG I'm dying" was probably in order. I know I will get less than 1/2 that in my 1000k for Jackie next week.
I'm happy with how I did in the 2nd part of the workout. I thought 45 was a good weight since 55 is my PR 1RM. Cleans were cake. I had to put down the bar during the long sets of OHS's, but by 7 I was able to do them straight through.
Gotta go shower, movie at 7:05 with hubby. :)
Nov 5, 2009
Easy day at the gym, thank god
This morning I felt like I got hit by a truck when I got out of bed. Very very sore. I have learned my lesson and will never leave the gym without stretching again. Going shopping at Target and the grocery store in flat flip flops with no support was probably a bad idea as well...
Amazingly someone had a longer time than me yesterday, and they didn't even do the ring dips, just did bench dips! I am shocked.
--
Overhead squats -- 5-5-5-5-5 (working sets)
Metcon: 20-15-10-5
- Clapping pushups
- Slam balls
- 20'' box jumps
Results:
OHS -- 25-35-45-50-55
Metcon -- 9:11 ("toes" pushups)
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We weren't supposed to go for a PR on the OHSs, just do working sets and focus on form. My heels were lifting up a little as I came up out of the squat, so I need to work on keeping the bar back until I get more upright.
This has increased my desire to get some new flat-soled shoes to use for lifting. I did a bunch of reading on the Crossfit boards the other day, and I think I'm sold on getting some indoor soccer shoes, like Addidas Sambas. With less heel cushioning, I should be able to drive my heels down in the ground more on squats, deadlifts, all the Oly lifts that start from the ground. And a soccer shoes should allow me to wear them for shorter running workouts as well.
For the metcon, I decided to skip the claps, and just attempt to do all the pushups on my toes instead of doing clapping pushups on my knees. I did all but 4 of the pushups on my toes, so that rocked. Gotta keep working on those for sure
Worked on double unders after the workout, and actually managed to get a couple. I'm starting to get the hang of how to flip the rope with my wrists, and also keeping my arms at my sides as I jump up. My biggest challenge for these seems like it will be conditioning -- I just get out of breath really fast.
Tomorrow AM will be my last day this week, and then I'm out of town on Saturday and Sunday, so those will be my rest days. But on Sunday I'll do a brisk walk up the giant hill my parents live on -- that's always good for a deep burn in the good old butt. :)
Oct 6, 2009
Nancy
Today we did "Nancy".
5 rounds for time of:
- 400 meter run
- Overhead squat (OHS), 15 reps (95/65)
Results: 19:56, 30lbs on OHS
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In hindsight, I maybe could have gone 5lbs heavier on the OHS, up to 35. But I was wary because last time I did OHS in a workout, I tried to use the 45lb bar, and I went over backwards onto my ass at least 3 times, maybe 4. Not pretty. So I worked up from the 15lb bar, and stopped when I felt like it was a good weight for 15 reps.
After the workout was finished I wanted to see how heavy I could go, so I worked up by 5lb increments doing 3-5 squats at each weight. When I hit 50 I felt like that was my upper limit, so next workout I plan to use the 45lb bar and master that weight before moving up any more. Good times.
My runs were kinda sucky. Blah.
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Me and two new chicks at the gym worked on hand stands after the cool down. I made a total ass out of myself slamming into the wall and falling onto my head twice. After that I stuck with working on a head stand, and lifting my legs up from there. I'm going to stick with that til I've mastered it, and then try again on the hand stand position. I'm starting from the very bottom on this skill, so it's good that I'm getting started. :) Hopefully all the strength that I'm gaining in my upper body and abs will help speed up my progress.
Still no "naked" pullups, I'm gonna give it another go tomorrow AM. I know I have at least one band-less kipping pullup in me, if I can do 96 with bands!
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