Sunday and Monday

Today was a rest day. But here’s Sunday and Monday’s workouts.

Sunday I went to mobility and the kettle bell class.  It kicked my ass (the KB class).  I was able to do all of the movements, at lower weight for some of them.  Each movement was with two bells.

OTM 10 min: Even: 15 Deadlift (24#)  Odd: 10 Racked Squats (24#) – this one hurt my knees at first, so I put on my knee sleeves and all was well with the world 🙂
rest 2min
OTM 10 min: Even: 10 Pushup on Bells (5 ABMAT pushups) Odd: 10 Guerilla Cleans (24#)
rest 2 min
OTM 10 min: Even: 10 Seasaw Press (13# / 18#) Odd: 10 Russian Swings (24#) – I didn’t want to push too heavy on the press, but I got laughed at when I was doing 13#, so I bumped to 18#.  It was a good decision.

Monday started out crap-tastic and it continued for most of the morning.  Set the tone for my day and I wasn’t really looking forward to working out that night (I had planned to go to the 7:30PM class with Niko).  I ended up going, and it was a good thing.  Helped me clear my head and the workout just felt good.

A. 3 Hang Power Clean + 3 Push Press – work to a max of the complex in 15mins

B. 10min AMRAP
7 Deadlifts
7 Push Press
7 Box Jumps

I am still on restriction weight wise but not movement.  Another workout where I didn’t have to modify anything!  The highest weight that I was allowed to do was like 70% of what I think my max was.  I used 120# as a base and didn’t go higher than 85#.  My form felt amazing on both the hang cleans and the push press. I was really happy with it.  No pain.  Plan is to continue to work on perfecting my form before I go for the heavy maxes.

For part B, I opted to go with the BEG weight, which was 45#.  Cycling that many dead lifts and push-presses has been problematic for me and I wanted to be safe.  But the BIG news is that I actually did real box jumps and my ankle felt fine.  I jumped up and stepped down.  It was awesome and the workout was tiring, but it felt great.  Total score is 7+9.  Hip got a little tight on the deadlifts.  They are my least favorite weight lifting movement, hands down.

 

 

 

 

 

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.

Push Presses (Again)

I didn’t end up working out yesterday.  Twice on Sunday wrecked me after being away for so long.

Jarrod and I worked on gymnastics in our private session on Sunday.  Mostly worked kipping and pull-ups.  Then we did some overhead squats with 3 second pauses at the bottom. I did a max weight of 75#.

I was so sore when I woke up on Monday and didn’t workout.  I’m not sorry that I didn’t.  It was a 10 minute AMRAP – 10 burpees, 10 wall balls. Blech.  I heard that only three people showed up to the 6:30AM class that day.

Today was a strength workout.  It was similar to last week’s workout. 3×3 push presses.  I worked out with KarMa again.  Looking at my weights last week, I thought that I would go with 95#.  I built up to about 90#, but I couldn’t go any heavier than that.  Overall, I felt meh about today.  My wrist is bothering me for some reason, so I need to work on stretches and mobility.

Push Press, Snatch, and Clean

Didn’t post yesterday, I went to open gym and then spent the rest of the day hanging out with Niko, eating, shopping, and napping.  But I’m back at it today…and will be until…um…tomorrow…as I leave for vacation on Wednesday early morning.

At open gym, I worked on kipping, pull-ups, cleans, and snatches.  I watched my friend Katie do cleans.  She has the most beautiful cleans.  I need to get faster elbows…much faster.  I just need to do it over and over again until it’s ingrained in my head.  After my PR on Saturday, I couldn’t get back up to 120#. I really think a lot of it is psychological.  I went for a PR for my snatch and succeeded!  90#!  Very exciting!  The only disconcerting thing is when I went down for my clean and bent my right knee, I got a sharp pain in it 😦  I still feel it a bit today when I bend my knee and put weight on it at the same time.  It doesn’t bother me when I run or do regular squats.

Today’s workout at Craic (Monday) was 5×5 push press – same weight each time.  I worked with Leila and Karen.  I went with 75# for the set and wanted to see how much I could push myself post-set.  So after the WoD, I did:

  • 80# x 5
  • 85# x 5
  • 95# x 3
  • 100# x 1 (failed at first attempt)

I really wanted to see what my 1RM was and try to get up to 100#.  I was really happy, although I think I strained a muscle in my neck.  I don’t think it’s entirely associated with the push press.  It’s the same shoulder that I used to carry my heavy ass laptop bag around Cologne and also at the airport.  It weighed a good 20 pounds at least.

So, three days, three PRs.  Blam!

Combo Strength – Front Squats and Push Press

Today was a strength workout.  I feel like my body was a mess today.  My wrists were really bothering me.  Not an ideal state considering the two strength movements we were doing.

The WoD was:

3 front squats

3 push press

Same weight, no rack in between.   Build to max of the above complex.

I started at 45# and did the following rep scheme:

45#, 55#, 75#, 85#, 90#

I tried for 95#, got the front squats but couldn’t get it up for the 95# push press.  My wrists felt like they were going to die.  Front squats felt great.  Decent workout – good way to start the week. Tomorrow is a running WoD. Boooooo!

WoD – Interval Training – Pull-Ups and Push Press

Today’s WoD

3 rounds

20 seconds push press (45#)

20 seconds transition

20 seconds pull ups (jumping pull ups from box)

2:00 rest in between rounds

Then rest 7:00 minutes and repeat

First Set Score: 56

  1. 11 push press, 7 pull-ups (jumping)
  2. 11 push press, 7 pull-ups (jumping)
  3. 11 push press, 9 pull-ups (jumping)

Second Set Score: 65

  1. 12 push press, 9 pull-ups (jumping)
  2. 12 push press, 9 pull-ups (jumping)
  3. 13 push press, 10 pull-ups (jumping)

The second set was obviously better than the first one.  Possibly because I knew my limits from the first one.  Who knows.  

I also think that I went too light on the push press, but my arms have been really tired as of late when I do pull ups or anything bi-cep / shoulder heavy.  They ache as if I have growing pains, which I haven’t had since I was a teenager. I believe it’s because these muscles were essentially non-existent and now I’m pushing them and growing them.  Hence … growing pains.  I talked to some other people at the gym about the pains, and will definitely be taking a rest day tomorrow (for the 4th of July).  Hopefully I can get through the day eating clean.