ouch

DL (sets of 3) 185-185-185-185-185

felt heavy for some reason. constant struggle to not let back round.

WOD: 6 min cut off
50 pullups
50 wallballs 12#
5:49

whew...close one. i got out a 10# ball and jason gave me the "really" look. i was like well pullups take me a long time. his answer "do jumping pullups and go heavier". i would've listened except i really think it'd been like a week since i did pullups aside for warmup (and even then i don't do them everytime...shhhhhhhhhh). in my grand planning i decided to do pullups on the inside of the pullup bar so i could 1)see the clock and 2)not have to move the box to do wall balls. well when i came off the pullup bar the back inch of my heel came down on the edge of the box and that my friends is simply not enough to support me. so i quickly landed square on my ass on the box and rolled off the side...all in about two seconds. thought i wasn't hurt so i continued on. i missed a bunch of wall balls..like 10. UGH. thank god for the countdown and laura's always positive encouragement :)

catch up

5/29
rope climbs-i think 3

HEAVY NANCY
5 rds for time:
7 OHS 2/3 BW 93#
sprint 100m

11:45

rounds 1-2 unbroken. really struggled with getting weight overhead and keeping it locked out. wish we could've went from the rack but oh well.

5/27
snatch form

5 rds for time:
6 power snatch 63#
10 box jumps 24"
6:20

5/26
PPx3 83-88-93-98(2)-98(PR)

3 rds for time:
10 DL 133#
10 burpee pu (7')
5:44

5/25
BS 123x5 123x5 123x5
SP 53x5 58x5 58x5 i think

The Volkswagen
21-15-9
BW bench (scaled to 1/2 BW) 73#
pullups

13:20

5/24
GRACE
3:55(PR) 82#
probably need to do it at 95 next time.

regressing

you would think I would've been really excited to jerk some heavy shit today....ugh. it was okay but that's because I started doing my old habits when the weight got near max loads.

PJ 33X5 63x3 83x3

SJ 33x5 63x3 83x3 93-103-113(PR)-118- 123(f) i think 4x

luckily jason came in at the end and could at least tell me what i was jacking up. going forward on the dip and then the bar would get in front of me. "quit f-ing bench pressing it dude" lol. and i wasn't getting low enough.

Modified CFFB wod:
5 rds for time:
5 OHS 93#
5 box jumps 24"
5 pushups
8:30

i think i probably had to clean the bar a minimum of 10 times just from dropping it. OHS were so bad because my shoulders were SMOKED from this last cycle of wods. i guess pushups prob didn't help either....anyway.

crazy africans (that's not racist)

today we did africa qualifier wod #1, or shall I say we attempted it.

10-9-8-7-6-5-4-3-2-1 of
Deadlift (70kg/155#)
Burpees (5 each round)
Squat clean & jerk (40kg/88#)

34:20 rx'd

This was HARD. Very very exhausting. I rested probably as much as I was working just due to the fact that it felt so dang heavy and I didn't want to fail and have something not count. For CFSB my wod was supposed to be 20 min...OOPS. My posterior chain is DONE for the week.

FOOD- a little more than usual since I was up longer than usual (first day back to work)
1330 2.5P/2C/7F
3 oz ground turkey
1/2 oz. ff shredded cheese
1 WW LC HF tortilla (.44 block)
tbsp tomato sauce and seasoning (garlic, onion, chili)
3/4 c. strawberries
21 cashews

1800 4P/2C/5F
4 oz steak
3 dill pickles
2 sf dark chocolates
15 cashews

2200 1P/6-7F
1 oz string cheese
cashews

0000 2P/2c/7-8F
2 oz string cheese
1 box raisins
cashews

0300 3P
2 eggs
2 slices bacon

thank you coach b

Started CFSB but this week is a little jacked because I was not starting with squats since all that hurts me is my bottom half. So it's a "little" off this week. Btw- before you think I'm being a little punk let me explain my weight selection. It says to take whatever your max was in that particular rep scheme and go 15-20% lower. So yes I realize all weights will be low for a little while but it'll help improve form and just get you used to doing all the different lifting and metcon work together.

SP 53x5 53x5 58x5

10-7-4 with one min rest in between complete sets
45#

I already messed it up. 1) you're not supposed to use straight sets but ascending sets. Oops(that's why I threw the 58 in there at the end). One thing I did start doing is since I know all the ways I help myself "cheat" I can call myself on them. In shoulder press- using the reflex/bounce/whatever from overhead to chest to overhead on the next rep. Stopped all reps at the chest and made sure to start from a dead stop. It really did make it harder. 45# felt easy on this rep scheme so I have to go up next time.

WOD: Get 5000# from ground to overhead anyway you want. With any weight/rep scheme.

When I saw this I was like hells yeah I'm going for 55 or 65. Then Jason in his infinite wisdom says "do what you suck at". If you have trouble pushing yourself on metcon choose a lightweight. If you have trouble at heavier weights, go heavy (duh). Technically I should've tried to do 100# but my back is still so jacked from broad jumps and then dl yesterday it would not have happened. Not to mention the fact I probably would've had to squat clean after the first ten.

60 reps at 83#- 9:21

What I'm STOKED about....
Last grace (3/20/09) 30 reps at 83# 5:32
first 30 reps were done somewhere between 4-4:10 BAM!

and I push jerked my first 53 reps instead of split jerk...effectively. Like I only pressed out two. Which is then why I switched to split jerk. Coach B's different landing positions was like a little lightbulb going off in my head. Now if I could only get to "pockets" on the clean. The only pockets I'm getting to is if I was a banger :)

FOOD (since laura is supposed to be holding me accountable)
1430 hrs 3P/2C/7F
3 oz ground turkey
1/2 oz. ff shredded cheese
1 WW LC HF tortilla (.44 block)
tbsp tomato sauce and seasoning (garlic, onion, chili)
3 dill pickles
21 cashews

1930 5P/1C (at outback thank you very much)
5 oz chix breast
1 c. green beans

2100 2P/2C/10F
2 oz string cheese
3/4 c. strawberries
30 cashews

2145 :) 8F
24 cashews

so i've been reading up on intermittent fasting (or feasting) however you want to look at it. and with my crazy schedule i basically do it anyways give or take an hour so i decided i'd try it intentionally for a few weeks and see what i think. so fast for 15-19 (right now barely made the 15) and then get all your blocks in during your "feeding time"...mine is 9 hrs.

also i'm hoping looking at laura's log will help me remember my fish oil which i only take a tablespoon or so since it thins your blood but we'll see if it helps with anything.

this time i'll give it an actual shot

Back in February (i think) a cfj article came out "CrossFit Strength Bias" and I told myself I was going to do it. I don't really remember why I never did. I started supplementing in strength work back around November because I wanted to get to where I could do the wods as rx'd. Here I am 6-7 months later and while I can do the weight most of the time it's usually pretty close to my 1RM. Which in case you were wondering does NOT make for a fast or easy workout. So here I am.... going to give it a go. Except this time I'm going to do at least the six week cycle. I figure since I did the CFT yesterday and I've maxed most lifts in the last month it's as good of time as any to be able to gauge how much strength I actually gain from this little diddy. For easy referencing and because I need them to be able to figure out what to start the program at (they say 15-20% lower than your max in that rep scheme) :

BS 168
FS 138
OHS 113
SP 75
PP 98 (3)
PJ 103(5)
SnPJ 113
SJ 103 **
PC 103
SC 108
C&J 103
SN- 63**
Thruster 103
DL 243, but 233 and 183x5 is the highest with good form


**I would max both snatch and split jerk since I know I can get more but I'm trying to drill technique since the cert and don't want to jack it up**

CFT

sometimes i feel like i treat workouts a little too much like a poker game. this is what i did with my CFT today. you'll see why.

Previous in like 02/09
BS- 163 (tied pr for like the third time)
SP- 68(not max just crappy day)
DL-243 ( definite max)

474

TODAY 5/17/09
BS 168 (PR) stopped after first attempt.
SP 78(f)-78(f)- 75 (tied PR)
DL 213- 233-248 (f)
476 (oh for the love of god)

i knew i could do 168. so i just started with it instead of tiring myself out. didn't attempt to go up. probably not playing by the rules i guess. SP- either my 45# bar doesn't weigh 45# or i am totally mindf-ing myself. because 75 goes up like...FAST. and 78 won't get past my nose.
DL-last time i deadlifted i struggled at 203 so i was pretty sure i wasn't getting 243 again (although i think that had something to do with food/blood sugar/whatever). 213 felt easy, 233 felt relatively hard. so what do i do. well i know i've pulled 243 so what the hell let's try 248. if it goes up great if not...what do i care. omg...so funny. it didn't even budge. i think my feet started tingling BUT i did not round my back. BAM.

PU ladder - had this grand idea since i'm working on deadhang pu to try to do it with that. ha...right. i got 3 rds. so like 6 total. with the blue band. tried to go back to 1 and start over like i saw on the awesome cfj article...um negative ghostrider your lats are DONE.