CrossFit in the Mountains

Unfortunately, my knee (well, my hamstring and calf, really) did not respond well to the heavy powerlifting and Randy on Monday. For once I was smart and took Tues - Thurs off (I did the Oly class Thursday).

So, that meant no Hammer this week for me (doing it next Wednesday). But, I feel loads better today and tackeld both Diane and a MetCon of my own that I called ‘The Ringer’. 

Diane:
21-15-9
Deadlifts 225 lb./135 lb.
Handstand Push Ups

Result: 8:26

It was a 3:05 PR from last June. Clearly gotten better at my HSPUs but so much farther to go (only ~6:30 behind Spealler :).

The Ringer:
4x
1 Muscle Up
5 Ring Dips
10 Ring Rows
10 Ring Push Ups

That one was fun!

Hope all that are celebrating have a great and safe holiday weekend!

We decided that this week at our box, we’d make it a hero and benchmark (read: girl) week; all leading up to Sunday morning’s Murph. 

Today:
Randy
75 Power Snatches - 75 lb/55 lb. 

Time: 07:24

PR by 33 seconds but not at all happy with it. It was my second workout of the day and it showed. Don’t get me wrong, I’m grateful for any PR but you ever have one of those workouts where you know you just didn’t get after it like you should have? That was my Randy today. 

Looking ahead: 
Tomorrow is Helen (3x Run 400m, 21 American KBs 1.5/1, 12 Pull Ups
Thursday is Hammer (5x 5 Power Cleans 135/95, 10 Front Squats, 5 Push Jerks, 20 Pull Ups …am PUMPED for this one)
Friday is Diane (21-15-9, Deadlifts 225/135 and HSPUs)
Sunday is Murph. 

Bring the pain … fun.

So, apparently, head coach knows what the hell he’s doing … all that accessory work and sticking with (appropriate) training through the recovery process has paid off.

I was able to PR the Snatch today and that, more than most lifts, makes me feel really good. 

Work:
1RM Power Snatch
145 lb. (+3 lb. PR)

*missed twice at 150 lb., simply from allowing my noggin’ to get in the way … don’t think, just lift dummy!

MetCon:
4 minutes max Double Unders
4 minutes max Push Ups

Tabata Style

DUs - 65
Push Ups - 88

Hope you all have a great weekend and get out to play!

Due to some scheduling issues with the coaching staff, all 3 classes this morning were up to me, which I don’t mind at all (i.e., I’m not bitching :)). 

My lower back has been a little wonky this week; a result of a GHD related mishap of my own doing. So, I opted out of doing the WOD but did the work at our Olympic lifting class and worked on my deadlifts. It’s not the kind of back tweak that affects the deadlift. 

Anyway, to my surprise, I PR’d my deadlift by 15 lb. (up to 350 lb., which I know isn’t a lot but I’ll take it). 

Olympic Lifting:
Snatch 
1-1-1-1-1-1 [95 lb. - 105 lb.]

Snatch Balance
1-1-1-1 [95 lb.]

Sotts Press
5x 2 [65 lb.]

Deadlift:
250 lb. x6, 280 lb., 315 lb., 340 lb., 350 lb.

Woo hoo!

This morning, I was reminded of why sometimes it’s good not to know what’s on the bar.  We were doing 2-rep Shoulder Press sets. They were supposed to be heavy but we were not going for a 1RM. 

I went to do my last set and my buddy Mike, who’s quite strong, had the bar loaded up and told me, “It’s all set. Just lift it.” Without thinking about it, I just did the two lifts. 

Then, Mike started laughing a little. I looked at the weight and he had loaded 145 lb. on the bar … my previous 1RM was 142 lb.

The moral of my story is, when someone tells you to lift … just lift :).

My friend and one of our awesome CrossFit mammas-to-be, Lindsay, is almost due. So Maureen and I got her a little onesie for her soon-to-be CrossFitter:

Work: 
5x 
2 Shoulder Press [105 lb., 115 lb., 115 lb., 135 lb., 145 lb.]
5 Weighted Sit Ups [55 lb.]

MetCon:
2 Minutes
3x
7 Push Press [75 lb./45 lb.]
7 Russian Kettle Bell Swings [70 lb./52 lb.]
7 Push Ups

If you complete the 3 rounds in under 2 minutes,
AMRAP Toes to Bar

Rest 1 Minute

Repeat 3 times. 

That was a fun, fast and furious MetCon!

And not a moment too soon for this fat boy. Time to start moving some heavy weight again!

Powerlifting Class:
5x
3 Squats (hi- or low- bar)+/- 80% of 1RM [155 lb., 185 lb., 205 lb., 205 lb.]
Rest 60 seconds
8 Reverse Hypers [120 lb.]

5x
3 Good Mornings [135 lb.]
4 Banded Sumo Deadlifts [225 lb.]

3x 20
Unbroken GHD Sit Ups

If you weren’t cool enough to come play with the PowerFitters, you got to do some of this today …

CrossFit:
Work:
1RM Power Clean (no more than 5 attempts)

MetCon:
4 minutes max double-freaking-unders (Wendy and I are officially protesting this because DUs suck)
4 minutes max push ups

Results:
Missed 205 lb. on the clean twice (this was the same weight at which I tore my meniscus … just couldn’t get past the mental block this morning). 

DUs: 72 (only went 2 minutes … it was all the jumping my calf/hammy could do)
Push Ups: 80

Admonishment:
I think you all know that I’m not one to be harsh or mean but I am officially disappointed in all of us who were at our box for Sunday’s WOD. Someone started a handstand hold challenge and then, a freaking vegetarian eatin’ yoghurt stretching fool ended up winning.

Stupid flexible, yogi wife …

Wow! What an awesome morning … 

First, I coached the 6:00 AM class and we all had a blast - we have a new coaches-only coffee maker, so I got good and jacked up :).

Then, I did a good bit of work at 7, including my first front squats since pre-injury.

Finally, I was able to hang out and do the 8:15 class, where, much to my surprise, I PR’d my Clean & Jerk. 

Work:
6x
10 Front Squats - 95 lb.
6 Barbell Rows - 135 lb.

1x 3 Good Mornings - 225 lb.

Skill Work:
Angel Drops (both for a clean and snatch)
~12 Snatches - 95 lb. 
~ 10 High Bar Back Squats - 135 lb.

Class:
Drills
More Angel Drops.
Dirty Dancing
Jerk Practice

1RM Clean & Jerk (no more than 5 attempts allowed)
135 lb. - 165 lb. - 185 lb. - 195 lb. (+10 lb. PR*)

4x 5
High Bar Back Squats
135 lb. - 185 lb. - 225 lb. - 205 lb.

* We have not done a 1RM for the C&J for ages. I was going light and just working on form, making sure I didn’t mess my knee up, etc. Turns out my last PR was 185 lb.

It was particularly awesome (for me) because after I lifted 195 lb., I knew I needed to stop and that was the limit of my ability with my knee and hammy/calf tears being what they are. But, it went up really easily … as I get back to 100%, I will nail 225 lb. at some point this year!

Hope you all have a great weekend and some good weather where ever you may be!

But, given that today was my 4th day in a row, I decided to scale Josh down to a standard 21-15-9 and that was plenty since I have not been able to do OHS’ since mid-January. 

It was so awesome doing overhead squats … for the first 3 reps … then I suddenly remembered they suck :).

Almost Josh:
21-15-9
Overhead Squats [95 lb./65 lb.]
Pull Ups

Time:
06:59

Fairly happy with that time as I had to be methodical with the OHS’. I did do all 21 and all 9 unbroken but had to drop the bar once during the round of 15 (why is that damn round always so hard?). 

Lots of work today with the boys. Had a good time as usual but, sadly, I could not do today’s real MetCon (5x 50 DUs and 5 Tall Box Jumps), so I did a quick one with a new student, who’s last one-on-one I did this morning at 6. Still … good to get work in!

Work:
6x
8 Deficit Deadlifts [135 lb. x 3, 165 lb. x3]
8 GHD Sit Ups

4x
12 Reverse Hypers [70 lb.]
8 Back Extensions

MetCon:
3x
10 Wall Balls 20 lb./14 lb.
10 Box Steps 20”
10 Push Ups

Skill Practice:
8 Muscle Up Attempts/Practice
4x 5 Chest to Bar
PVC Snatches