Conditioning

Lucas Parker: The Man. The Beard.

I had no idea what I was going to do today, even when I got to the gym. I didn't even think I'd have time, as this morning I'll be attending the funeral of a friend and neighbour who died suddenly at the weekend. However, I woke up quite early, showered, then cycled to the gym. I warmed up, then made this up on the fly.

5 rft:
10 power snatches @ 75lb
15 push presses @ 75lb
25 sit-ups
40 single skips
Time = 26:52

Rowin + Swingin

AUGUST 28 WOD

A. Gymnastics + 500 M Row

- Row time: 2:08min.

-I practiced HSPU and snatches. I did about 7 sets of 3 with 30k. I am working on my form and keeping the bar close since I am terrible at that. Snatches are a lot of work because you're thinking the whole time! If you lose focus for a second, it could ruin everything and you can injure yourself pretty easily.

Handstands can be romantic too! ;-P

B. 21-15-9
     KBS
     Pull-Up
     Burpee

Showin her form off

-10:58 RX. This wod felt tough especially after doing Fran the day before! I am not too crazy about my time but I know my weaknesses and what I need to work on. That's the good part right? I can easily take off minutes from my time by kipping at a steady pace and that just means I need to practice until I get there. Other than that, I am happy that I did this wod RX and that I don't have to use a band anymore:) 

FRAN RX

AUGUST 27 WOD >>>FRAN<<<

21:15:9 
PULL UPS
THRUSTERS(30K)

MAY 28 -FRAN (with purple band)- 10:13

JUNE 16- FRAN (with purple band)- 8:08 

AUGUST 27- FRAN RX- 8:00

I am so happy with my improvement and can't wait to get better at pull ups to destroy my time lol I need to practice kipping way more! Thrusters were a breeze. I always thought that doing fran rx would take me about 20 minutes RX but I have noticed so much improvement by practicing and focusing on my weaknesses. Hard work pays off:)  

One of my new favourite crossfit videos!!! Lacey Van der Marel is an awesome crossfitter and makes FRAN her bitch! Great motivation! 

Lungin' Around

AUGUST 27 WOD

A. Hang Full Clean x 3 (no  re-gripping)

- 45k...ran outta time!!! I was hoping to try 50k or 48k.

Crossfit Babe 

B. For Time:

     200 D-U
     100 M Walking Lunge
     50 Hang D.B Squat Cleans
     25 HSPU

- This wod took me 18:48min. There was a 4:30min cap for the double unders and I only got to 55! I need to practice a lot!!!! TERRIBLE!!! I used a 30lb dumbbell for the squat cleans (which I'm content about) and I used a purple block for the HSPU. This was a really tough wod and it consisted of some of the things I need to focus on>>> double unders and hspu's. 

Legs

Superset - front/back squats
115 - 3 & 3
135 - 3 & 3
145 - 3 & 3
155 - 3 & 3
165 - 2 & 3

I did my warm up front squats - up to 95lb - with the proper grip, but I could feel a bit of straining in my left wrist and I didn't want to risk it, especially as it's so close to complete repair. All of the front squats above were with a crossover grip. From 155lb onward I struggled to keep my elbows up, so that affected my balance and the fluidity of my movement, especially upwards.

Also, my concentration was a bit wayward today, probably because my mind was on our new Stonecroft house, of which we took possession yesterday. Not my best performance by any means; just one of those days.

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Deadlifts
185 x 10
215 x 8
225 x 6
235 x 5
245 x 5

Pulling

Some trainers would be all over Christy Phillips' elbows. Tsk!

Complex: 3 power cleans + 3 hang cleans
85, 95, 105, 115, 125 (2 hang cleans)

As you can see in the video, I dropped the bar straight after I completed the second hang clean at 125lb. This wasn't because my grip failed; I simply knew I didn't have a third rep in me, so I thought "Sod it!" and let the bar go. Both wrists held out okay - my right is almost 100% better, but my left felt a bit sore during the heavier sets of the next exercise.

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Dumbbell rows 5, 5, 5, 5, 5 per arm
70s, 75s, 80s, 85s, 90s (4)

My grip gave out on me - with both hands - rather than failing because of my shoulders and arms.

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Wide grip pull-ups; max reps, strict
10, 7, 6, 5, 5

Pushing

Shana Alverson

Military press - 5, 5, 5, 5, 5
65, 70, 75, 80 (4), 80 (3)

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Bench press (large bench, 7 holes - small bench was being used) - max reps
95 x 13
115 x 7, 5, 4, 5
95 x 8

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12-10-8-6-4-2 reps for time
Push-press @ 85lb (from rack)
Push ups
Time = 9:35

I had planned on doing the push presses starting with a clean from the ground, but I wanted to protect my left wrist a bit more so I could do cleans during tomorrow's pulling day.

ODD/EVEN 'GAME'

AUGUST 25 WOD

Stacie Tovar bringin' white shorts back

FOR 20 MIN
Odd min - 3 reps clean/jerk (35k)
Even min- 5 chest to bar

Everytime I call a workout a 'game' it sounds more fun and appealing:) Trickin myself one wod at a time! This wod was really tiring after ten minutes. During the first few minutes, I thought "Piece of cake! This will be easy." I thought the chest to bars were very easy up until the tenth minute. I started doing 3 reps then 2, up until the end. It was a great work out and I really enjoyed the clean and jerks. I need to focus on my technique more and get stronger! 

Full body

Mean trainer wants me to do box jumps. Don't wanna!

Personal training with Paul

Fuck my brain! I don't know what happened during the warm-up for the first routine today, but there was something in my mind that stopped me from doing box jumps at a height I know I can kill. I'd get ready to jump, but my thighs would start shaking and my feet would refuse to leave the ground. In the end, I had to remove some risers and do the jumps pretty low.

The weird thing is, I wasn't looking forward to my last PT session, but did quite well; this time, I was up for it and couldn't kick it into gear. WTF?!

5-4-3-2-1
Dumbbell clean and press @ 50s
C2B kipping pull-ups x 2
Box jumps @ 24" x 2
Over the dumbbell burpees x 2 (each side = 1 rep)
Time = 14:15

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3 rft:
10 knees to elbows
10 dips
20 sit-ups
Time = 11:25

Thorisdottir Thursdays

AUGUST 23 WOD

    For 14 Minutes Perform The Following
    Even Minutes 15 KBS + AMRAP Sit-Up
    Odd 25 Squats + AMRAP Push-Up 

    *score is total sit-ups and Push-Ups

Annie Thorisdottir 

My score was 167 with a 16lb KB at 14min. I did the wod for 20min and after 14 min, I only managed to get 26 total. Before the wod, I practiced handstand holds and hollow rocks. I felt really sore today and foam rolled A LOT! After the wod, I did 10 sets of 3 chest to bars. I am loving my improvement and I just have to keep training hard to get stronger :)

VIDEO---PR SQUAT 198LBS ---@123 BW----

FAIL, FAIL, SUCCESS!

AUGUST 20---NEW PR SQUAT 90K---

Iron Kitty Crossfit Girl

    After failing a 90k squat  4 TIMES in the last 2 months, I finally nailed a 90k squat! I love that I can squat 198lbs at 124lbs BW. Pretty strong for a scrawny chick right?! I thought so too. When I tried it in June, I failed miserably twice and couldn't even bring the bar down without dropping it. I tried again in the beginning of August (with my new belt) and failed twice again:( This time, I brought the bar down both times but had trouble bringing it up and literally froze half way up. It was so frustrating but all I could do is train more and get stronger for next time. On august 20, I worked my way up to an 85 squat and it went up pretty easily. I knew the 90k would be tough but I was going to lose my mind if I failed it for the 5th time! I did it once and success! However, the second I put the bar down I felt like I didn't go as low as I should have. I wasn't as excited as I should be because it felt rushed and probably didn't count. So I tried it again and this time I went all the way down and jusssst made the cut! I made my boyfriend take a video of it so I can see if I went low enough. I will try to post it soon so I can brag some more. JOY TO THE WORLD. Practice makes perfect;) 

Thrusters and Pull Ups

AUGUST 22 WOD

A. Weighted Pull-Up

Camille Leblanc-Bazinet

- I practiced strict pull ups, one every 90 seconds.

B. For Time:
     30 Thrusters 50/35kg
     100 M Run
     20 Thrusters
     200 M Run
     10 Thrusters
     400 M Run
     5 Thrusters

Lifting weights will make you bulky....Right.

- My time was 12:42 rx. I am happy that I decided to use 35k because I almost chickened out and did it with 30k. I am used to 30k and although it's not that heavy, it would have been really tough to complete it a decent time for 65 reps. I thought, "worse comes to worse, I'll take the weight off and use 30k if 35k becomes too heavy." The first 30 thrusters were the toughest but once I got through that, I knew that I couldn't take the weight off. I need to breathe more during reps because I kept dropping the weight after 3,4 reps which was slowing me down a lot. Other than that, I am really proud of my improvement and I can only get better from here. 

Upper Body

The first routine is yesterday's main site WOD. I've been focusing on hang cleans recently, but I went with power cleans today - as per the WOD - just to see how I'd cope.

Power cleans 1-1-1-1-1-1-1 reps
95-115-125-130-135-140-150 (F)

Bollocks, bollocks, bollocks! I think I was doing pretty well with my form and technique, but I got too cocky with the last attempt, jumping from 140lb to 150lb. I'm pretty sure I could have cleaned 145lb, which would have been a 5lb PR anyway, so I didn't need to increase by 10lb. It was just a little bit too heavy for me to get my elbows up quickly enough. The video shows my last three reps.

By the way, I've been wearing a knee brace since yesterday, when it started to hurt while I was out walking. The brace certainly helps, as I didn't feel a thing throughout today's workout, including the next part.

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5 rft:
5 x deadlifts @ 225lb
10 toes to bar
Time = 11:07

This video is of the first and fifth rounds.

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Alternate sets:
Preacher curls @ 65lb - 7, 5, 6
Push-downs - 40lb x 10, 45lb x 7, 8

Legs

Jenny Lebaw

Fifties

50 traveling lunges @ 52s (25 per leg)
Time = 4:08

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50 back squats @ 125lb, a2g
Time = 7:34

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50 trap bar deadlifts @ 185lb
Time = 5:24

Short, but not very sweet, today; lots of reps with fairly light weights. I was also going to do 50 single leg extensions (25 per leg) but ran out of time. In retrospect, I probably should have sandwiched the lunges between the back squats and trap bar deadlifts so that I did a hamstring and glute dominant routine between two quad dominant ones.

As the times show, the back squats were the toughest, and were the routine that required the most rest breaks. I nearly toppled over at the end because I was so dizzy.

Pulling

The Unicorn

Hang cleans
95 x 6
105 x 5
115 x 5
120 x 4
125 x 3

I attempted a fourth rep at 125lb, but couldn't move the bar. This was because of lack of strength, rather than any problem with my wrist.

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Wide cable rows
70 x 10
90 x 10
100 x 10
110 x 10
115 x 8

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Weighted chin-ups; max reps @ 35lb
5, 5, 4, 4, 4

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12-10-8-6-4-2 rft
Hang power snatches @ 70lb
Dumbbell swings @ 55lb
Time = 10:47

At the end of the 6-rep round, I dropped the bar on my head instead of in front of me. Ouch!  

142lb of bulked up manliness

Pushing

Greatly underrated director. RIP Tony Scott.

I felt really sluggish from the moment I woke up this morning, even though I thought I got a decent night's sleep. While walking to the gym I really wasn't in the mood for training, but this was a PT session so there was no way I could slack off! Even during my warm up and stretches I felt meh. However - as is often the case - once I got going, I felt more energized as the adrenaline kicked in. Also, the dynamic of having someone watching over you as you train causes the ego to take over, so minimum effort and failure aren't viable options. It's an hour after I finished training, and I feel more awake now than two hours ago.

Bench press
95 x 8
115 x 5
125 x 5
135 x 4(a)
135 x 3

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Dumbbell seated shoulder press
30 x 10, 35s x 5, 37s x 5, 5, 5

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21-15-9 rft
Push press @ 85lb (from the floor)
Dips
Time = 12:25

Couldn't find my old time to compare.

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Dumbbell skull crushers
22s x 8
20s x 6
20s x 6

Pretty light on the skull crushers, but the last time I did them I hadn't punished my arms as much beforehand.

heavy 'JACKIE' WOD ..

AUGUST 16 WOD

1000 m Row

50 Thrusters (30k)

30 Pull Ups

FOR TIME

Crossfit Chick

-  It took me 15:38. The reps in this wod killed me! I was doing thrusters 5 at a time! It felt like it took forever but immediately after the wod I thought to myself "wow, that was a great work out" lol nerdy but true! 

Upper body

Alternate sets

Bench press:
95 x 10
105 x 10
115 x 8
125 x 4
130 x 3

Cable row:
100 x 10
110 x 10
115 x 10
120 x 10
125 x 8

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Hang power snatch 2, 2, 2, 2, 2, 2
65, 75, 80, 85, 90, 95

This is the main site WOD from a couple of months ago. I videoed all the sets - shown below - and some of them are repeated in slow motion to show how my form changes as the weight increases. 

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Supersets: Military press/push press, max reps @75lb
4/7, 4/6, 2/4, 2/4

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Amrap 5 - single skips
Score = 289

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Barbell curls
55 x 10, 60 x 6, 4, 3

Upper body and snatch technique practice

Christmas

I felt exhausted this morning because I woke up at 3:00am and couldn't get back to sleep. Consequently, I didn't have much energy and my concentration was practically non-existent. Bollocks.

Military presses
65 x 5
75 x 5
80 x 3, 3, 3

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The photo on Tuesday's blog post was taken from a Facebook Olympic lifting group, hookgrip. They have some amazing sequential photos that demonstrate accomplished athletes in various stages of a lift. The ones of Zhang Wanqiong snatching 90kg shows that the bar travels in a perfectly straight vertical line from the floor to above her head, with her body leaning back slightly as the bar passes her hips. That means her arms remain straight and she doesn't push the bar above her. I tried my best to practice this technique at very light weights - broom handle, empty 45lb bar, then a 10lb bumper on each end - and I think I did ok by getting plenty of speed and power, until I tried to increase the weight. I simply couldn't maintain decent technique and started to press out. I then did a short routine, using light snatches that enabled me to continue to focus on decent form.

5 rft:
5 x hang power snatches @ 70lb
10 x dips
Time = 10:11

No spectacular results today, but I definitely feel I benefited from the snatch practice.

Shut up and Squat!

AUGUST 14 WOD

A. Back Squat 3-3-3

Squat Girls

- I did 82k for 3. I'm happy with that since my PR for one is 85k. I really want to try 85K...it will bring me closer to my goal, which is 90k for one. Squats are so much more fun with my pink belt...:)

B. For 14 Minutes Perform The Following:

   Odd Minutes 11/7 C2B + AMRAP KBS 1.5/1p

   Even Minutes 17/13 Wall Ball + AMRAP DUs

   

Score is Total KBS + DUs

Iron Kitty Crossfit Girl

- My score was 55. I completed all my C2B each round and had time for a few KBS. My downfall was not having enough time to do DU's after the 2nd round. Wall balls were kicking my ass and after the 2nd round, I only had enough time to complete them. 

Wod So Nice, I Did It Twice

AUGUST 13 WOD 

A. Squat Clean + 2 Thruster

- My PR is now 46k compared to 40k on July 16! I am happy with my improvement and it brings me closer to my goal, which is 50k in the next few weeks. 

Michele Letendre Regionals 2012

B. 5 Rounds For Time
    10 Renegade Row+Push-Up
    20 Sit-ups
    30 Squats

I did the wod twice today. 

At 11AM, my time was 19 minutes. It was so tiring and the 30lb dumbbells I used for the renegade row and pushups killed me!!! The sit-ups and squats were a breeze but I was still taking quick breaks during them. Even though I rest for only a few seconds, all those seconds add up to minutes and add a lot to my time in the end. So my strategy for next time was to do the sit-ups and squats unstoppable. 

At 7PM, my time was 16 minutes! I improved my time by 3 minutes which is awesome because it means my simple strategy worked! I also knew what to expect which was easier than the first time and I positioned myself better for the push ups. This was a great workout and I'm glad I did it twice!

Wod It Out

AUGUST 11 WOD

Camille Leblanc-Bazinet Crossfit Games 2012

Run 400 M
50 double unders
50 push ups
5 sets of 30lb dumbbell OH, 10 jumps squats
Run 200 M
5 sets of 30lb dumbbell Oh, 10 jump squats
50 sit ups
4 sets of 100m relay running

FOR TIME. 

My time was 31 minutes. This WOD was dreadful and tiring, mostly because of the 30lb dumbbell overhead push press! It was really heavy which proves I need to focus more on upper body strength.

Legs

Front squats to parallel (crossover grip)
135 x 3
155 x 3
160 x 3
165 x 3
170 x 2

Felt a bit meh this morning, which might account for failing the third rep at 170lb. My PR for three reps is 175lb, but my leg just didn't have enough strength this morning. When I failed, I dropped the barbell onto the safeties. Of course, it wasn't the best preparation to cycle to the gym really hard; just over five minutes from door to door. 

I tried the proper front squat grip and while there wasn't any pain in my wrist, I did feel some stress and stretching (probably due to the hang cleans yesterday). I decided to use a crossover grip instead, just to be cautious.

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Sumo deadlifts
225 x 3
255 x 3
275 x 3
285 x 3
295 x 3
310 x 1

Rubbed a lot of skin off my right shin, and left some DNA on the barbell. I think I managed to clean it all off.

Pulling

18 year old Zhang Wanqiong (-53kg, China) snatching 90kg at the 2012 Junior Worlds.

Because my wrist felt pretty good after yesterday's pushing routine, I decided to test it with some cleans, which I haven't done for several weeks. I spent some time ensuring my wrist and shoulders were warmed up and flexible before starting the routine. Also, I didn't go quite as heavy as usual, but did considerably better than I expected.

Hang cleans
95 x 6
105 x 5
115 x 5
120 x 4
125 x 3

On all the reps I caught the bar cleanly on my clavicle. I didn't use just two fingers to keep it in place, but I was able to hold it there with my whole grip and bend my wrist back without any discomfort. Consequently, my elbows were well up and my forearms were parallel to the ground. With the last two sets, I could feel my grip starting to strain a bit, but other than that I felt good. Again, not my heaviest cleans, but I'm very happy with the results given the context.

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Rita Benavidez

Dumbbell snatches for time; 5 per arm, alternating
40lb = 25 seconds
45lb = 28
50lb = 30
55lb = 51
60lb = 2:03

The last time I did this I went too light, but this time it felt more of a challenge. The first time I took a break during a set was at 55lb, after the third rep for my right (second) arm. I really slowed down in the final set, failing with the third rep on my right side. After that, I took what I thought were short rests after each rep, but I was still surprised at the slow time for the 60lb set.

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Underhand lateral pull-downs @ 100lb
12, 10, 9, 8

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Horizontal leg raises (on the dip rack)
14, 13, 11

Pushing

For some reason - and it seems so bloody obvious now, I don't know why I didn't think of it before - I haven't been doing any exercises to improve the condition of my wrist. On Friday, I did a search for "tendonitis" and found some simple stretches for the ligaments in my wrist and thumb. I've been doing them throughout the day ever since, and the improvement has been remarkable. I'm not completely pain free, but because I did plenty of wrist stretching before and during today's workout, I had virtually no discomfort.

Military press - 5, 5, 3, 3, 2
65, 75, 80, 80, 85

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Dumbbell bench press - 5, 5, 5, 5, 5
42s, 47, 50s, 55s, 60s (3)

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Push press
85 x 3
95 x 3
100 x 3
105 x 3
110 x 3

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Dips, relative max reps
10, 8, 6, 5, 5

Pulling

Christy Phillips

I did some leg work on Thursday and was going to do some upper body training yesterday, but my shoulders still felt a bit dodgy, so I rested instead. I felt much better this morning, albeit a bit sluggish, so I tried some pulling movements, but nothing too taxing.

Hang power snatches
65 x 3
75 x3
80 x 3
85 x 3
90 x 3
95 x 0

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Dumbbell high pulls 5, 5, 5, 5, 5
25s, 30s, 35, 37s, 40s

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Death by pull-ups
Score = 9 + 8 reps

That's a big improvement on last time - 7 + 6 reps - so I'm well pleased with that to end this morning's session.

NEW PR DEADLIFT DAY

AUGUST 10 WOD

New Belt, New PR :)

A) Deadlift 1-1-1

- On July 3, my PR deadlift was 110k. Today I did 120k! My back was rounding but I'm still really proud of it..muahaha! After only 5 weeks I deadlifted 112k today pretty easily and my back didn't look nearly as round as it did on July 3! I am beginning to like heavy lifting more and more...but I think it's because I'm just really excited about my new pink belt and I just want to use it all the time lol JOY TO THE WORLD. NEW PR.

Video: Crossfit Girl Deadlifts 120k  

B)   30 KBS (16k)

     20 WALL BALL (14lb)

     10 PULL UPS

5 rounds for time

- My time was 26:02. It took me a long ass time. I took my time in between sets and almost gave up after the third round. I am not used to doing 5 rounds, especially after lifting heavy. Oh well! It was a great workout. 

P!STOL Practice

AUGUST 9 

I practiced pistols today which is great because I suck at them. I am very good at going down with my right leg (as you can see from the pic) but my left leg needs a lot of work (which is why there isn't a pic...ha!) It's all practice so I just need to spend more time doing them and working on my flexibility/coordination. 

I also practiced my clean/jerk with 40k. I did that for about an hour which felt exhausting (especially after the wod yesterday that consisted of push press and strict press...My shoulders are sore!!!) I did 45 GHD sit ups and a lot of foam rolling as well. Today was a good gym day :)

Iron Kitty

Legs

Canada scores in the 92nd minute to beat France in the bronze medal game, London 2012

Today was my first time back in the gym since Saturday. This morning's routine depended on what healed first: my hip flexor and Achilles tendon; my shoulders; or my wrist. In the end, it was my legs. The shoulders aren't too bad now, but I'm still fucked off with the masseur on Friday for screwing them up. Do I sound pissed? That's because I'm pissed.

Back squats a2g
115 x 5
135 x 5
155 x 5
165 x 5
180 x 5
190 x 3 (PR)

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Deadlifts
165 x 6
185 x 4
235 x 1
260 x 1
285 x 1
305 x 1
315 x 1
325 x 0
325 x 0

Strict/Push Press Day...Yay....

AUGUST 8 WOD 

So before this WOD, I worked out for about 2 hours practicing double-unders, back squats and sit-ups. I foam rolled a lot because the wod the day before was brutal and destroyed my legs. I tried to beat my old PR back squat which was 85k on June 25. I did that again easily this time around but I failed 90k TWICE..AGAIN. It is so frustrating to repeat the same thing but I do feel an improvement even though my numbers are still the same. My form with 85k this time was a lot better and I'm super confident that I can do 90k really soon. I went down but it I kept struggling coming back up at the same spot. It is so damn heavy but I REALLY want to do it! I will do it! Next time:)  

A. Strict Press 3-3-3

- I did 30kx3x5. I tried 35 but I used my legs and FAILED. Too heavy. Instead of keep trying, I did more sets with 30k. I couldn't even do ONE with 35 -.- Quite annoying. 

Human Press lolol

B. 3 rounds for time:
    10 KB Snatches LH 24/16
    10 KB Push Press 24/16
    10 KB Snatches RH 24/16
    10 KB Push Press 24/16
    10 T2B
     Run100M

- My time was 15:28min. I used a 35 db instead of a KB. This was a really tough wod for me because push press is my weakness. My upper body strength is so shitty that a 35db felt like it was crushing me! Toes to bar were fun and felt like a break compared to push press. 

Cleanin and Squattin

AUGUST 7 WOD 

A. Front Squat 3-3-3

Crossfitter Julie Foucher

 - I did 70k for 3.I tried 75k and failed twice...:( Next time! My PR front squat in June was 75k so doing 70k for 3 is good for now.

B. "Tabata"
     Hang Power Clean 60/40
     Pull-Up
     Jump Squat

Crossfitter Camille 

- My Total score was 178MOD. I used 35k instead of a 40k bar for the hang power clean. If I used 40k, my numbers would have been way lower and I probably would have DIED. lol I need to work on keeping my strength up and maybe eating more??? I feel frail and wimpy these days!!! I'll save that rant for another post. 

Squatting was awesome but I need to work on kipping, of course. I will stop bitching about kipping once I can do 20 in a row. After that, a fellow crossfitter said he'd teach me butterfly pull ups...I can do 10 in a row but 20..YIKES!!! That's straight work. Gotta keep practicing!

Motivation Monday

Iron Kitty

Motivation is key..blah blah blah. FRAN TIME IS WHAT IT'S ALL ABOUT! I gotta keep those bitches in mind!!! Cindy, Karen and that other hoe Isabel!! If you aren't familiar with these Crossfit wods you should check out this link   >>>Crossfit Girl Wods<<<

If  I want to improve my time, strength and skill in these wods, I must stay focused! If I don't...those 'girls' will eat me alive! 

Ouch

North Korea's Yun Chol Om lifting three times his bodyweight. Son of a bitch.

I was supposed to have a pushing workout this morning, but my right wrist has been quite painful since yesterday afternoon. No idea why it should flare up, because I didn't do anything to make things worse. Anyway, that would have made any heavy overhead movements difficult.

Both my shoulders are still hurting after my massage on Friday evening, so that ruled out any extensive vertical pulling motion.

My left hip flexor started hurting after Saturday's workout, specifically the sit-ups. Even a gentle bike ride this morning caused some pain.

So: no pushing, no pulling, no squatting. That pretty much put the kibosh on any type of exercise for today. It's unusual for me to have injuries in three different areas of my body, but there was no way I could safely work through any of these without causing further damage. I was tempted to try, but that would have been pretty stupid. I felt so restless this morning as this meant an unplanned change to my usual Monday routine. I hope I'm capable of at least something on Tuesday.

Upper body

You're welcome.

Personal training with Paul

Supersets

Incline bench press - 40s x 10, 45s x 9, 8, 6
Incline bench press - 25s x 10, 6, 6, 6

Neutral grip pull-ups - 10, 8, 6, 7
Wide pull-downs @ 80lb - 10, 7, 6, 6

Military press @ 25s - 10, 10, 9
Push press @ 25s - 10, 10 ,10

Cable row @ 100lb - 10, 10, 10
Chest supported row @ 100 - 10, 7, 6

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30-25-20 rft
Sit-ups, bicycle crunches (per side), leg raises
Time = 9:39

Slacking Off

Hey everyone? How have you been? I know, I know. I've totally been slacking off on blogging. BUT, I did a guest post on my friend Amy's blog! If you go to the right side of my page I've got a button for her blog "Love Bug" Go check it out!

VIDEO Crossfit Girl Zercher Squat

AUGUST 2 WOD


A. Zercher squat 5-5-5


- 80k x 5. I am so happy with this because last week I did 70k for 5:) I still need to work on my form more but I'm still bragging!!! My PR front squat was 75k on June 11 so I'm excited to see if that number goes up.



B. 5 min AMRAP          

     5 Pull ups

    10 Push up

-- 6 rounds and 5 pull ups! I beat my personal goal which was to do 5 rounds in 5 minutes! Kipping is keyyyy!!!!!! I need to work on those a lot.

 

   - 1 min rest-

     5 min AMRAP

    10 Wall Ball

    15 KBS

-- 3 rounds and 2 wall balls. This was more exhausting than I thought! Wall balls were brutal and slow. 

   - 1 min rest -

    5 min AMRAP

    150m row

    20 GHD Sit ups

-- 2 rounds and 56m row. Going from the machine to the GHD used up some time lol but I still died during this wod.

Upper body

Most of today's workout was made up on the spot, depending on what I felt like.

Bench press - small bench, 6 holes
105 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 1

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Military press - 5, 5, 5, 5, 5
25s, 27s, 30s, 32s, 35s (4)

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Supersets, max reps @ 25s
Incline flies - 10, 11, 9, 9, 9
Incline bench presses - 10, 9, 6, 7, 7

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Barbell curls
45 (17), 55 (10), 60 (7), 60 (6), 60 (6)

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Decline sit-ups x 30 (not timed)

Run Forest, Run

AUGUST 1 WOD 

A. Hang Power Snatch + Hang Full + OHS

- I practiced up until 37k then I failed 38k.

Camille Leblanc-Bazinet doin work

B. For Time:
    21 D.B Snatch
    100m Run
    21 Ring Dip
    100m Run
    15 D.B Snatch
    100m Run
    15 Ring-Dip
    100m Run
    9 D.B Snatch
    100m Run
    9 Ring Dips
    100m Run

Annie Thorisdottir- Happiest Crossfitter/Fittest On Earth 2011-2012

- I did pushups with pipes and  a 20' box instead of ring dips. My time was 10:24min with a 40lb dumbbell. Running is the worst! I am terrible at it and I run like a granny!!!!! It's such a drag, I would almost rather do burpees!!!! I am pretty happy with my time since I feel like I tried my best and barely took any breaks. I am happy that I can use a 40lb dumbbell for a dumbbell snatch in a WOD because up until today, I was using a 30lb or 35lb dumbbell:) YAY FOR GETTING STRONGER!

Handstand Pushups

JULY 31 WOD 

A. HSPU Max Reps x 5

Miranda Oldroyd Crossfit Girl

- I used a blue block and did 35 total. I learned how to kip HSPU for the first time today which was a great achievement! I really need to work on my upper body strength. Man, I feel like in every post I'm saying how I need to work on things...GrrrrrRr!CROSSFIT will never be easy!!!!!!EVER!

B. For Time:
    21 D.B Squat Cleans
    100m Run
    21 Pull-Ups
    100m Run
    15 D.B Squat Clean
    100m Run
    15 Pull-Ups
    100m Run
    9 D.B Squat Clean
    100m Run
    9 Pull-Ups     100m Run

- I used 30lb dumbbells and finished in 15:05min. The first round was dreadful! I actually didn't think I would finish the wod at one point. My pull ups are a mess! I need to practice kipping a lot more to save time and not waste so much energy dropping down and getting back up the bar again. My hands hurt though...(EXCUSE!)