eMOM

Today was a 30 minute EMOM.  Back at the 6:30am class.

A1)High Hang Snatch x3
A2)Burpees Sit-Ups x10
A3)Pullups Ring Rows x5 10

I opted to do 55#.  I’m still scared to snap the bar back and lock my elbows.  Sometimes I’m conscious of it, sometimes I don’t know I’m doing it.  Jarrod pointed it out and when I was actively thinking about it, I stopped guarding it (sort of).  But then I would stop guarding it and then it was pointed out that I would lean forward instead of back.

Overall, just good consistent workout – kept moving.  The high hang snatches were frustrating because I could see the bar in front and below my face during the lift – which meant I was leaning way forward. #alwayslearning Just more stuff for me to work on.  As of PT today, I am no longer on full burpee restriction, however I need to do “controlled” burpees and not fall into them.  So no cycling quick burpees, but I can start doing them again.  But I had PT after the workout, so I did sit-ups instead.  I think maybe next time I might sub in planks or something.  But need to definitely work on my core.  Ring rows tried to do wide-grip ones.  Floor was slippery so I sprinkled a little of the white powder on the floor to keep from sliding (sorry, Marc and Will – even though neither of you read this blog).

gym cleaner's nightmare

gym cleaner’s nightmare

Went to go see the nephew play in a couple of hockey games this weekend at Janas Arena.  The ice arena had no heat and we froze our butts off.  Luckily, my mom had an extra blanket in her car.  It’s one that I remember from my childhood.  A wool/polyester one that’s been around since before I was even born.  I told her I wanted it, but she said I couldn’t have it until she was no longer with us.  I sent her an unrelated email this weekend, and her reply ended with this: “Don’t forget when I am gone to take the blanket out of the back of the car.”  She is hilarious.

 

 

Making it Rain

Went to Jarrod’s OLY Lifting session.  Class of 11 people, drilling and working on the snatch and clean & jerks.  Jarrod warned that at about the one hour mark, our brains would start to shut down, and I was no exception.  Definitely a lot of information thrown at us and a lot of drills.  I have so much work to do. This post isn’t going to be very articulate, but suffice it to say – I learned stuff and stuff.

Started out with snatches.  I have a terrible stripper butt in the 3rd to 2nd position (floor to knee).  This means I lift my hips / ass before I lift my shoulders / torso.  He gave me some drills to work on to ensure that I lift them both at the same time.  We had some time to work with a heavier weight and I worked up to 80#.  One of my lifts at 80# felt good, the others I was definitely stripper butt-ing it and pressed a couple of them up. 80 was a good number for me mentally, as my previous 1RM is 90.  Kept it at 80 and didn’t go higher – and that was a smart decision.  The things I need to work on: everything.  More specifically: stripper butt, staying close to the body, not being afraid to get under it.  Didn’t try squat snatches – but will definitely be drilling those as well.

stippercat

Next up was the clean and jerk session.  Same concepts with the 1st, 2nd, and 3rd positions.  I have the most trouble when I am coming off the floor.  Stripper butt and not enough explosive hip movement.  Went to the jerk and while I usually feel confident about my jerk, didn’t feel confident after this session.  Once it gets heavier, I don’t like to get under the bar and I don’t split my feet into the position that they should be in order for me to get under.  For each person, Jarrod drew on the floor where our feet should be.  The line is where our feet should be starting.  Bisecting the line.  The front horseshoe is where my front foot should be landing, back horseshoe is where my back foot should be landing.  (Toes should be touching the front of the horseshoe).  As it got heavier, the red horseshoes is where my feet were landing.  Definitely have some work to do.

photo (1)

Played around with the clean and jerk at 115 and then I just got really, really tired.  Shoulders and arms were smoked after the last couple of days working out.  Brain was also overwhelmed with all the information and work I had ahead.  Can’t wait until the next session.

 

#Snatch

It’s been a long time, and I am a bit rusty – but I actually did some snatches today in a workout.  It’s been almost a year and a huge milestone for me.  I limited myself at 50% of my former 1RM – which is only 90#, and according to Craig (PT) I should plan on building up by 10% each week for a bit until I can start lifting heavy.  I did mostly squat snatches – so it was kind of cool to do some OHS as well.

They felt good.  Sure, there were times when I was too far forward, but I feel that there was some muscle memory there.  While they felt good, they also were really scary for me whipping the bar up and getting under it.  I don’t want to re-injure my shoulder and when the bar went back my heart skipped a bit each time.  But as long as I focus on good form and keeping my shoulders down (and strengthening) I think I will be OK.  Jarrod did a great skill session and then we kind of had a free-swim portion before the workout.  I originally had planned to switch to cleans in the workout – but Jarrod thought that my snatches looked pretty good and that I could probably stay at 45# and do the workout.  He wasn’t as concerned with the time as he was with the quality of the snatches.  Did the workout and was mixing up power snatches and squat snatches.  Jarrod did a drive-by mid-way through the workout and asked why I wasn’t doing all squat snatches.  I knew I could do them at 45# and that my form was okay and also Jarrod didn’t necessarily want me going for time – so I didn’t have any real reason other than they were scary.  Feel the fear and do it anyway – so I immediately switched to doing all squat snatches and they were NBD.  Didn’t fail once.  Came forward a few times – but I just need to work on my technique.

The workout I did was 21-15-9 snatches (@ 45#) and skull crushers (@15#) with 60 single unders in between.  Hopefully in the next week or so I will start doing double unders again and also burpees and push-ups.  Still having some shoulder stability issue in that position (plank – push forward) so I’m working on that.  I’m also still trying to rest the ankle a bit and I have a ton of daily mobility homework for my ankle and shoulder that I need to be more diligent about. I was also told by the doctor that I really need to wear an ankle brace when working out for the time being (until the ankle is more stable). When I finally went to the doctor yesterday and it’s not a fracture (just a little (lot) too much of elasticity) and I need to work on strengthening them.

As a follow-up to yesterday, banana-giver Cyndi had to do airdyne sprints today.  I wish I had brought a banana for her as her workout looked miserable. Here’s her post about it. #bananasmakeeverythingbetter #notreally #stoptryingtomakebananahappen

Back with Izzy the PT dog.  #totesadorbs

Back with Izzy the PT dog. #totesadorbs

You are where you are

One time at a pull-up clinic that Craic ran over the summer, I got really frustrated with the fact that I could barely do a negative pull-up. I was having a small pity party when Coach Pete pulled me aside and said “Christina, you are where you are.  Until you accept that, you’re not going to move forward.”  His words resonated with me that day, and I need to not forget them on days like I had this morning.

Today’s workout was:

High hang snatch work with the PVC and 15# bar

Then, 5 RFT:

7 high hang snatches

9 box jumps

Dr. Rockett said that I could start doing things again, so long as I wasn’t in pain.  I’ve been out of the snatch game for so long (hey-o!) that it’s been fear to get back in there (hey-o x 2!)  Okay, so now that I’ve stopped being a 12-year old…  Anyway, at my appointment in November I had decided that I needed to start doing snatches again, at a very low weight, to get back into the swing of things.  I’ve been slowly starting to do overhead stuff, but stuff that relies on my rotator cuff (like kipping or snatches) are things that I’ve been avoiding.  Over the last couple of days, I’ve been thinking about easing back into doing snatches and I guess today was the day.

I started with the PVC pipe as Jarrod took us through some drills and it didn’t bother me very much.  My shoulder was a little tight during the drills, but it was definitely from non-use vs. my rotator cuff injury.  Then, after talking to Jarrod – we decided that I would do the workout with the 15# bar.  While I was in agreement with this, it was incredibly frustrating. A 15# bar?  ARGH.

Then, I tried some box jumps and while I could get up on the box, the impact to my ankle didn’t feel great – so I did step-ups instead.

This was a taxing workout on the legs (with all the squatting and step-ups).  I’m definitely opening my hips late and leaning forward, but tried to focus on getting under the bar (which is a big fear of mine).  My shoulder felt great (especially because Jarrod had me do some bullet proof shoulders to warm it up prior to the workout).  I still did my jumping backwards, but you have to start somewhere right?

After the workout, I was really frustrated with the fact that I was doing snatches with a 15# bar and chatted with Jarrod.  He’s great about giving me perspective.  And that, he did.  Jarrod injured his back a couple of months ago and was down for the count for a good, long time.  When he started lifting weights and working out again, Jarrod (who’s snatch PR was around 200#) started with the 45# bar.  After doing a very methodical build up to heavier weights over a month – he PR’d his clean and jerk and his snatch. Now, I’m not expecting to PR my clean and jerk or snatch over the next month – but his pep talk took me back to Pete’s words over this summer.  Time to accept where I am and not get frustrated about it.  Just be realistic of where I am and methodically get to a better version of me.

 

Snatch Wednesdays with Glen

No Bread Challenge – Day 17

Glen was the coach today.  Had a little bit of trepidation going into today’s workout.  Was really worried about how my form was going to hold up after the work I’ve been doing.  That turned out to be a big problem today because I couldn’t get out of my head.  I chatted with Jarrod via text the night before and he gave me a good rep scheme to try to stick to.  The workout was the 3 position snatch (hang, high hang, power) 1RM.

I started out doing a few reps of the 3 positions at 65# and then went to 75# and did a few more.  They felt good and seemed like I was getting under it.  I have some troubles with the hang position from a movement perspective, Glen noticed that I’m coming forward, so I tried to be mindful of that while doing them.  Then I did 1 rep each in the following weight scheme: 80#/85#/87.5#.  I tried at 90# and failed twice.  I was in my head too much and I just knew it wasn’t going to happen.  My form seemed to fall apart at 85# and I muscled up most of the snatches.  It was extremely frustrating – not the weight part, but the form part.  I knew when I was doing bad form and just couldn’t correct it.  And the more bad form, the more frustrated I got.   There are just some workouts where I can’t get out of my own head.  Glen had a really good point at the end, when he said that I have to “not want so badly what I want” and that if I use that mentality, it will just come.  I need to remember this.  

This was exactly the case when I got my 1RM clean and jerk during test week.  I went in with a clear head and with no expectations on how the day went.  And then I PR’d 10#.  Blam.

Tomorrow is likely a rest day for me.  Trying to stick with my no more than 4 days on at a time rule.  

Food yesterday

  • bacon, eggs
  • cheeseburger (no bun) with bacon, lettuce, onion, herb aioli and sweet potato fries
  • dark chocolate covered almonds (I know, I know)
  • Kaeli-O-Kookie (effing amazing treat)
  • Half a gud bar
  • Paleo Power Meal – steak and broccolini
  • Coconut Flakes

Snatches and a Nice Rack

Sunday usually means session with Jarrod.  Today was no exception.  I was wiped after a long week of working out, today would have been day 9 in a row.  Last night before I went to bed, I watched some of the 2012 Crossfit Games where Rich Froning was dominating.  Then I dreamt that I showed up at Craic and Rich Froning was there and wanted to coach me.  He made me do 1 armed dumb bell snatches over and over again.  Jarrod showed up during the session as was irritated and snippily to me at the end “I hope you know you’re paying ME for this session,” while ignoring Rich Froning all the while.  

Then I woke up, ambled out of bed, and headed to Craic.  Jarrod was there, Rich Froning wasn’t.  We worked on doing an active rest session.  Jarrod wanted to do some mobility to improve my rack position, as getting my elbows through had been taking some time.  He wanted to compare my rack position before and after the mobility and here are the results:

You can definitely see improvement.  I won’t bore you with all the exercises that we did, but the most painful one is laying on the ground and putting the 45# barbell on your shoulder and rolling it back and forth.  It fucking sucked. I don’t even know what it’s called.  

Then we worked on snatch drops.  As I mentioned in my post earlier this week, I have a lot of trouble getting under the bar.  It’s all in my head and something I need to break through on.  We did the drops with just the 45# bar, and I had some troubles early on.  We did a few sets of 3.  The first one I did, I just fell backwards and dropped the barbell.  These make me SO NERVOUS.  I finally warmed up a bit and got through the sets.  They weren’t all pretty, but they did remind me that I can do them.  Then Jarrod added 20# to the bar for 65# snatch drops.  The majority of the time I muscled up the bar, but I had 1-2 good ones in there.  Too bad they weren’t kitty drop snatches.  Drop, then snatch.

Then we worked on some high hang cleans with 65# – all about fast elbows.  I’m getting a little better at it, but still tend to drop my elbows right before I drop down into my squat.  It’s very subtle, but it’s something that I’m aware I’m doing.  Fast elbows, nice rack.  Here’s some video Jarrod took of me doing one of the sets. He wanted met to wait two seconds at the bottom.  Just wanted to clarify so you didn’t think I was taking my sweet ass time with 65#. You can see some subtle differences, but those variations make the difference between a clean PR and a fail. 

Overall great session, just what I needed.  Tomorrow is a rest day.

Video

I might not have gotten a PR yesterday, but Sara McEvoy did.  120#!  It was one of her 2012 goals.  Here’s a great post talking about her PR and the journey that led up to it.  Sara is one of the owners of Craic and her form is AMAZING for all the lifts.  

After a really frustrating week, this post really reminded me that things take time and I need to be more patient about getting PRs and lifts.  I need to take the time to work on my form, practice with the PVC pipe, reps with lower weights to perfect my form, Coach B warm-ups, watch videos (like above) of people doing snatches.  Really work on my drills and sessions with Jarrod.  

And check out her PR above.  Simply beautiful form.  So proud to be a member of Craic and have her as one of the owners…Total inspiration.

Testing, Day 3 – Snatches

**This post will have some profanity in it.  I’m just saying.**

This has been a frustrating week so far.  It started on Sunday when I did my 1RM with Jarrod for my snatch.  Stuck at 90#.  Couldn’t get to 92.5#.  Then on Monday, I couldn’t get past 145# for my front squat.  Yesterday, had to drop 10# for Diane.  And today, it’s back to 1RM snatches.  I had a bad attitude about today as soon as I walked in the door.  I’ll own that.

So, as mentioned above, today’s test was 1RM Snatch. I worked out with Elizabeth.  She’s a lot stronger than she thinks she is.  Once she has form down, she’s going to crush it!  I did the following rep scheme:

  • 45# x 5
  • 65# x 5
  • 75# x 3
  • 85# x 1

And then I thought I was going for my 1RM at 90# and tried three times and failed miserably.  I was PISSED OFF.  Like, really fucking pissed.  Every time I dropped the bar, I had a mini-tantrum and dropped the f-bomb.  I had to walk outside to cool off, but I couldn’t walk that far because it had rained, I had my weightlifting shoes on…so I could only walk to the mat at the door. So much for a dramatic exit!

Tried again, didn’t drop, couldn’t get it up.  Not even close. I just got 90# on Sunday and the 85# I just did seemed easy.  I was so frustrated, I couldn’t even deal. Was this past Sunday at 90# just a fluke?  What the fuck is wrong with me? I must have been way too aggro because Jarrod had to come over and basically tell me to calm the fuck down.  (He did it in a very nice supportive way, but I did really need to calm down.)  After taking some breaths,  I looked at the barbell and realized that I had been trying to lift 95#.  SHIT!  That’s why it was so hard.  That’s 5# over my PR.  Crappy barbell math on my part.

I didn’t even try for 90#.  I waited a couple of minutes and went for 95# again.  Fail fail fail.  I need to get under the damn bar.  I know that my body can do it, I just seem to have a psychological blockage that’s preventing me from getting under the bar.  I know I can lift it to the height I need to, now it’s just gymnastics.  I’m very fortunate to have Jarrod as my morning coach and my private coach because he can see the shit I’m failing on during the week and cater it to our private sessions.

Right now I’m stuck, but I need to work on my skills and just get better, stronger, faster every day.

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!