Progress

hips

 

Today’s workout:

A. Hang Clean + Jerk from above the knee – work to a Max
B. Drop to 85% and do 12 singles
30min cap on the above for A+B
C. 21-15-9
Push Press
Pullups

Decided to not question things and go for a heavier weight today.  Wasn’t sure how heavy I was going to get – but was going to stop if it hurt or I felt like I was greatly sacrificing form (it’s not worth getting re-injured).  We did a different hang clean than normal.  We slowly lifted the bar to above the knee, paused and then cleaned from there.  Jarrod kept on telling me to use my hips more and fall into a squat when I catch the bar.  I was catching the bar way back.  But the pull itself felt good and didn’t irritate my bicep.  The jerk part was actually SO MUCH easier than the clean. I was confident once I got the bar up to the rack position, I could do the jerk,  Went 75, 95, 105, 110, 115, 120, 125, 130(f on clean).   Really happy with 125 – it’s about 10# from my PR for clean and jerk.  Really need to work on that hip action.  It’s nice to see some progress and throw some weights over my head again.  The 130 didn’t even get past my hips.  Hmmm.  I wonder why.

I did 106 for part B.  They were relatively easy.  Then I went and did 65# for the push press and ring rows.  Final time was 5:00 flat.  Despite Jarrod’s directions to not hyper extend our back, I did that a couple of times.  Need to work on keeping my core tight during those.

Then did some supplemental work to get strong for the pull-up situation.  Did three sets of 10 wide grip ring rows and then did some bicep sets.  Jarrod yelled at me to try using the barbell – and Nicole gave me some tips on how to do barbell bi-cep curls.  Even with the 15# bar – it was tough!  Will be doing those moving forward.  She was a good coach.  Although I’m not sure I’ll make the sounds she suggested when I bring the barbell up (sometime, I’ll get it on video…)

 

 

 

 

Doggies and Dumbbells

Last night, there was a small get together to say goodbye to two of my fellow Craic ladies and 6:30AM crew members.  Great time, but I’m sad to see Lauren and Nicole leave.  Nicole is moving to a faraway place (okay, it’s only like 30 miles…but still).  Lauren, who already lives far away changed her place of work – so Craic is just not maintainable for her.  Booo.  After a fun night with the ladies (and Jarrod made a special guest appearance, as he was a fixture as our coach for that class) and I was able to get up this morning and get a workout in before I went to PT.  It was my last workout with Lauren 😦  I asked Jarrod to snap a picture of me and Lauren after the workout, and here are some products that he produced:

photo 3 (3)

Lauren and I always joke that combined we make the perfect Crossfitter.  The things I’m not great at, she’s awesome at and the things she’s not super at, I do decently.  I will miss my pal.  Workout was:

AMRAP 7

  • 5 hang power cleans at 75# (for the others it was hang power snatches)
  • 10 box jumps (I did step-ups)
  • 15 sit-ups

Rest 3 minutes and repeat.  This was a good workout for me from an intensity perspective, but I didn’t do great from a workout count standpoint.  I was actually able to cycle through the cleans without dropping the bar for the first time in awhile.  The sit-ups were rough.  Time to be a bit more focused on core work.  Final scores 3+13 / 3+7.  Still had a hard time catching my breath after the workout.  Hopefully I’ll feel better soon.

Gathered my stuff, and headed to PT.  My PT has the most adorable German Shepard named named Izzy.  Whenever she’s there with him, she makes PT better.  Did my usual routine there with the exercises he gave me and then he walks in and hands me 1 pound dumbbells. That’s not a typo.  Introducing a new exercise… It was kind of hilarious, but it was definitely the appropriate weight for what he was asking me to do.  #SAMnotHAM

Izzy, the most proshy PT dog in the world!

Izzy, the most proshy PT dog in the world!

#goheavy #SAMnotHAM

#goheavy #SAMnotHAM

The good news is that I got the go-ahead to start doing shoulder overhead today at a light weight.  When I pressed him on what a “light weight”  was, he said 50% of what you’d like to be doing for weight and/or what the prescribed weight is.  So happy!  I can also start working on my pull-ups (no kipping) but still, I can hang from the bar!  Just need to be patient and smart about my approach and luckily I have a good PT that can keep me in check without keeping me down.

 

Post-Apolcalypse Workout

Well, the world didn’t end yesterday.  Grumpy Cat is not happy about it.

gc apocalypse

Sorry I haven’t blogged in a few days.  I officially went on vacation as of Thursday and I’ve been a little lax in posting.

Thursday

Went to the 7:30 class and got partnered with Ryan.  He’s a 20-something that is a bit of a powerhouse, so we had to switch up the weights after every round.  Barbell math is hard in the morning!  Workout was:

5 Rounds increasing weight every set
5 Front squats
rest 10sec
10-12 Back Squat
rest 3mins

I did a warm-up set at 45# and then one at 75# and then started to work up.  I had 125# in my head when I started as where I would end up and I did the following weight scheme: 95#, 105#, 110#, 115#, 125#.  I think that I should have not put the 125# in my head, because I probably could have ended up at a heavier weight.  This strength workout was deceiving because it really winded me (and everyone else) and that three minutes between sets flew by fast.  Ryan ended up at 210#.  Beast.  The last 4 reps of each of the back squats seemed almost impossible at times, but I ended up getting 12 reps for every set.

Friday

This was supposed to be a rest day for me (day 5 at the gym) – but I had to go in to the 6:30AM class because it was my friend Nicole’s last day at the gym before she was taking off to go and have her baby.

On Friday, everyone did what looked like a killer WOD, but I rowed most of the time (active recovery).  My left wrist is bothering me and my grip gave out about 10 minutes into the row.  I used a lacrosse ball to work out some of the kinks in my forearm muscles.  Not sure what’s going on there, but hoping that some mobility and such will work it out.

Here’s the 6:30AM crew showing up to say their goodbyes to our girl, Nicole.  We’ll miss her screaming out “10 SECONDS!!!” as the clock countdowns to our WODs starting!  I know she hates when people say this, but she’s truly been inspiring to workout with during her pregnancy because she’s such an animal.  She’s due in like three weeks and worked out until the last moment she possibly could.  She modified workout appropriately, but really busted her ass during every workout.  When I work out with her, I really have no excuse.

photo 3 (1)

Saturday

This was a pretty straightforward workout…and it was nice to go to Craic on a Saturday – I haven’t been in awhile.  The WOD was three rounds for total reps:

  • 1:00 Wall Balls
  • 1:00 Sit-Ups
  • 1:00 KB Swings
  • 1:00 REST

I substituted push-ups on the box for wall balls.  My right knee has been sore since the squat workout.  These killed me for total reps.  I was only able to get 11-13 push-ups per round.  This was a quick workout, but really used my shoulders and core a lot.  Hopefully I won’t be too sore tomorrow.  Great class, great energy.  Total score was 145.  Not a ton to say about this workout as it was pretty straightforward.

 

 

 

DNF on a Gray Day

I think that this was my first official DNF.  I didn’t feel great when I woke up this morning and thought about sleeping in and not going into Craic.  But I needed to pick up my Flat Manley from Kendyl and also see my 6:30AM buddy Nicole off as she’s about to have a baby!

6 x 250m sprints on the rower.  Three minutes rest in between.

Sat down on the rower and felt dizzy before I even started.  Jarrod taught us how to fast start, which was immensely helpful.  Made it through three sprints and the room started spinning.  I thought I was going to fall off the rower, and it wasn’t just because I was gassed.  I DNF’d today’s workout.  Booo.  The fastest of the three 250m I did was :50.0 and the slowest was :52.6 – but ultimately, since I didn’t do the last three sprints – I DNF’d.  It took me about 20 minutes to not feel dizzy anymore, so I think stopping was a good thing for me today

DNF score on the board

DNF score on the board

But I got to see Nicole and also get my Flat Manley to carry with me on my travels.  I’m going to make every Crossfit box I visit pose with him. Right now, I just had him pose with my cats.

Push and Row

Today was a really tough, but fun, workout.  Again it was a strength workout combined with interval training.  Loved it.  I don’t envy the coaches, as organizationally, they seem a bit hard to coach in the span of an hour – but Jarrod did a great job today.

Push Press 4-6 reps x5
3 sec hold at the top

Rep Ranges: Moving forward when you see a rep range like above (4-6) it means that every set the min number you can do is 4, max 6. If you achieve 6 you increase the weight for the next set
+
10 min partner row for max meters – partners switch every minute so it’s basically 1min on 1min off for 10min

Jarrod paired me with my pal Nicole and wanted met to keep in the same weight range and didn’t push too heavy, given my shoulder issues.  I need to just keep on doing the bullet proof shoulders and gradually go up in weight.  She’s pregnant and wasn’t going to go all beast mode on the weight.  We ended up building to 75# and did three sets at that weight.  My shoulder didn’t give me any pain and I did 6 reps for each set. Felt good and comforting that there was no pain.

Then we went onto the row.  I love interval training.  Nicole hates rowing (even though she is pretty good at it!) and is super pregnant, so my goal was to get us over 2000 meters together.  I went out pretty hard in the first interval – at about a 1:40 / 500m pace.  I can’t wait to do a 500m time trial.  Hoping to get sub 1:50.  Anyway, the transition part (as Jarrod told us) was the most time consuming part, but we got through it.  The last 1:00 was BRUTAL – but left the rower feeling like I got a really good workout in.  Our final time was 2167m.  Here’s a pic of our final scores (aren’t we adorable!)

Here’s a panoramic shot of the Craic O’Dawn crew doing the same workout.  It’s an action shot, which is why all the people rowing  look all distorted and/or are missing.

I’m feeling pretty sore (in a good way) from the last week’s worth of workouts.  I’m going to go in tomorrow, as Jarrod let us know he programmed tomorrow.  I don’t know if this is a mistake, because one time he programmed a workout in celebration of his son (Leif’s) 2nd birthday called “The Terrible Twos” and it was very, very terrible indeed.  So terrible that the name and the WoD is forever etched into my brain.  I paired with Jamie and during the wall ball portion, I believe that I had a full fledged temper tantrum and threw the medicine ball down and kicked it repeatedly.