crossfitsara

2nd session:
Event #2
For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (135 lbs)

14:45. I did this 2 weeks ago and got 16:07 so I’m very happy with this time. Rower is always  a little torturous but i kept my pace under 2 for the first 500 and then 2:03-2:08 for the rest of the 1500m. My back was tired after the row so I need to work on less of a lean at the end of my pull. I just plugged away at the pistols and my back was really screaming after my first 5 hang cleans. Thank goodness I had some cheering from some athletes and coach to push to me to finish

DB Snatches and DU’s

Event 2

FRI:
4 Sets:
15 TnG Deadlifts
AMRAP HSPU (-1)
Rest 3 min
Record each round of HSPU.

12,14,11,12  for Handstand Push-ups. Deadlifts were all unbroken and I felt strong throughout the sets. HSPU’s were fun and I swear easier barefoot(thanks Janie)! I felt really good so I stayed warm and worked out with the 11am class which was  a fun team wod using a deck of cards. A really great end to a tough week of training! My bro coach is coaching his team CrossFit Oldtown through the Mid Atlantic Regionals as I type. GGGGOOOOO   CFOT!!!!!

WED:
Aerobic pace, 85% effort, don’t grunt this out. Working long pacing while giving the body and brain a break on max effort.
4 rounds: 2 MU, 10 WB, 200m run
–rest 3 min–
4 rounds: 4 HSPU, 8 KB SW, 150m row (pace the row)
–rest 3 min–
4 rounds: 10 T2b, 10 Back extension, :20 AD (pace it)
–rest 3 min–
4 rounds: 100 foot farmers walk (70# DBs or KBs), 7 burpee BJ, 200m run

This was just plain old fun!

THURS:
A. Hang barbell Muscle snatch x 2 reps, rest 2-3 min, 5 sets, work heavy

I used 105lb for each set because I was finding it hard to not re-bend my hips as I went heavier.

B. Hang Sq Sn x 1 plus 1 OHS, rest 2-3 min x 5 sets, work heavy

105,115,120,125,130

2nd session:
A. 8 min to establish a 1 RM in the hang power clean

Worked up to 160 but couldn’t quite nail 165 today

B. 7 TnG HPC, :20 Max effort AD, rest 3 min x 5

Times were :52/:42/:39/:37/:37

I started today’s training with some squat snatch work. I made a 7 day goal during the Saturday goal setting course to complete a successful 140lb squat snatch. I worked up to 130 and took the plunge for 140 however I was not able to successfully lock out my arms in the bottom of the squat. I’m staying positive and looking forward to my next attempt!

TUES:
A. 15 SETS of 5 unbroken Pullups, 4 pistols

First left legged pistol tweaked my knee a bit and I thought I was going to have to stop but I tried a few more and kept going without pain. It’s still tough and awkward on my left side but if I lean forward during the pistol it seems to relieve the pressure on my knee. Gained some speed at the end and finished in an even 7 minutes.

I haven’t posted in a week and the truth is I’ve been a little discouraged and maybe even a little depressed about the intensity of the Regional workouts. There are movements I never practice, movements I thought I couldn’t do, and movements that were very heavy. At one point I even uttered the words “I just can’t wait till Regionals are over”. I was in a rut, that is, until Saturday when I sat in front of Greg Amundson, the CrossFit Goal setting guru. I spent the day listening to Greg tell story after story of how positive thoughts and words can really change the outcome of our experiences and motivate us to accomplish feats we once only dreamed about. He said that our thoughts and words effect our actions and our actions create habits and these habits become our character and our character leads us to our destiny. Well I knew that if my train of negative thoughts and words continued, my destiny would be pretty dismal. It gave me chills to think of how perfect it was that I found myself at this course during such a moment of need. I was on fire with positivity!! I knew it would be hard to stay positive 24/7 but I was going to try! Greg related a bad attitude to a bad rep. If you don’t get your chin up over that bar for the last rep then shake your arms out and get back up on the bar and finish with a good rep. It’s O.K. to have a negative thought but don’t end on it, turn it around and finish with a good rep!

MON:
A. DB Muscle Snatch x 1+1 (Left arm then Right)

Used a 50lb DB and did 2-3 reps x 6

http://www.youtube.com/watch?v=J7cLrzuwQ4M

B. 70# DB Snatch x 6,5,4,3,2,1 reps, with 25 unbroken DU after each set.

This was incredible tough and I almost lost my positive thought pattern. 20:57 was my time and that needs to get a lot quicker.

http://www.youtube.com/watch?v=3UyQ7zdIQFY

2nd session: “Diane” Regional standards. 21-15-9 Deadlifts and HSPU’s

I was hoping to get around 4minutes and finished in 5:35. This was much slower then I hoped for but I know I can get faster!

http://www.youtube.com/watch?v=3UyQ7zdIQFY

For time:
50 Back squats ( 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead ( 95 lbs)
50 Front squats ( 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 lbs)
50 Overhead squats ( 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead ( 45 lbs)

My first regional wod attempt was this doozie. I finished in 25:45 and the worst part was the first 50 back squats. I must not have kept my core tight enough and I generally have an extreme lumbar curve which caused my back to seize out halfway through the 50. I was in pain and once I suffered through that everything else seemed much easier. I had to break the 95# shoulder to overheads into sets of 5, front squats and 65# shoulder to overhead in sets of 10, and OHS and 45# shoulder to overhead in sets of 15. I have to shave 3:45 off my time today to make it under the 22 minute time cap they set for this killer. I’m resting this weekend and back in on Monday to do whatever my bro coach orders up for me.  One Regional WOD down, 5 to go…oy vey!

Early week training and with the wods released my bro coach, Jerry Hill, begins to prep me for the onslaught of pain….and FUN!!

MON:
A. 2 unbroken muscle-ups, 30 unbroken DU x 10 rounds.
B. Run 400m at 85%, rest 2min x 3 keep splits within 5%

All muscle-ups were unbroken but struggled with 30 unbroken double-unders. Off day, trained in the afternoon instead of my normal morning routine. Time to throw some du’s into warm-ups to keep them sharp.

TUES: 

A. 2 CL&J (85%+) EMOM x 10minutes

B. 3 sets for quality
15 unbroken Dimmel Deadlifts, rest :60
10 HSPU rest :60

Used 135# for the Clean and Jerks. Heavy and tough!! Failed one round of both attempts and couldn’t catch up so I moved on. Used 135# for dimmels and my last two sets of HSPU’s were unbroken. Love em!

WED:
A. Front Squat x 3

B. 15, 12, 9
KB Swing (53#), C2B Pullups, Burpee