Legs

British divers Tom Daley and Peter Waterfield.
Their strength and conditioning coach, Richard Husseiny, used to be my sports masseur.

Front squats (a2g with pause) 2, 2, 2, 2, 2, 2, 2, 2, 2
95, 105, 120, 130, 140, 150, 155, 160, 170

I used a crossover grip today because of my injured wrist. Other than that, I still tried to keep good form and technique: my head was back, with my chest and elbows up, which helped with my balance with the heavier weights. I've sometimes had problems with my heel coming up, too, but today I found that if I turned my toes in a little bit, it was easier to keep my weight back.

It's been a long time since I did this routine - November 2011 - and back then I got one rep at 160lb. After I managed two with that weight today I was going to add jut 5lb, but I went a little heavier as it was my last set.

Here are my last two sets.

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3 rft:
20 deadlifts @ 155lb
20 trap bar deadlifts @ 185lb
Time = 11:52

I had planned on doing dumbbell hang squat cleans with the deadlifts, but while I was warming up I could feel a slight pain in my left shoulder when I swung the weight up. It wasn't too bad - and doesn't hurt now - but I think this might be because of the 150 pull-ups I did yesterday.

VIDEO Crossfit Girl Squat 176lbsx5

JULY 30 WOD 

A. Back Squat 5-5-5

- 80k x 5! I tried 85 for 5 but failed on the first rep because I dropped way too low on the ground. 80k felt good :)

B. 4 rounds for time: 

     10 Burpee Box Jumps

     20 alternating Pistols
     30 alternating KBS 1.5/1p

-The time cap for this Wod was 17 minutes. I did 3 rounds and 18 pistols rx. I am angry that I didn't finish the wod in the time cap but it just showed me how much I need to work on pistols! That shit slowed me down a lot! I'm happy with the burpee box jumps and KBS since I didn't waste too much time with those ones. 

Motivation Monday

Bikini Babes of Crossfit

Iron Kitty Crossfit Girl

Isabel is such a snatch!

JULY 27 WOD

Hot Crossfit Girl..who needs machines?!?

B. For Time:
     Run 400m
     30-20-10
     Goblet Squat
     Box Jump 24/20 

-8:29 min with a 16k kettle bell and 20'' box. I'm pretty happy with my time but I could have used a better strategy for the goblet squats. I should have done 2 sets of 15 the first round instead of 6 sets of 5! Easier said than done! lol I was exhausted by the end of it.

 I was feeling pretty pumped after the WOD and had a bit more energy to do something else so I decided to try 'Isabel' again.  On June 16, I did Isabel with 30k and finished in 3:26. Today, I used the same weight and did it in 3:11. NEW PR:) Happy about that but I need to increase the weight damn it!!! The big girls use 40k for the wod and I am still working on 30k. Next time I try it I will increase to 35. It's going to be a tough long road but it will be worth it!!! 

Video of Crossfitters Kristan Clever and Becca Voigt doing Isabel...Bahh! Exhausting!

Camille Leblanc and Butterfly Pull Ups!

JULY 26 WOD

A. Pull-Up Max Reps x5

- My hands were really hurting today so I practiced kipping (again). I need to work on my technique more before I start doing pull-ups for max reps. My main issue is not pulling away from the bar. I do a pull-up then go straight down and lose the rhythm for a kip. Gotta keep practicing!!!

B. 3 Rounds For Time:
     45 DUs
     20 Wall Ball "2-fer-1s"

- This wod took me 14:04min. My double-unders are getting better but I still should be a lot faster. Wall balls are fun but I didn't do '2-for-1s'. I realized that was part of the wod when I finished it...woops! This wod dragged on...it felt like it took forever. My goal for this wod in the near future is 8 minutes >>>practice double-unders everyday<<<

This is a great video because she shows us how to do a  butterfly pull-up step by step. Once I master this...Fran will be a piece of cake!....Mmmm...cake.

Zercher Squat!!!

JULY 25 WOD

Jamie Eason doing a Zercher Squat!

A. Zercher squat 5-5-5

- 70k for 5!!! I did better than I thought for the zercher squat especially since my PR front squat is 75k for one. Next time I'll try to do 75k since I didn't feel like 70k was a big enough challenge for me. Muahahah! 

B. 5 Rounds For Max Reps
     1 Minute Max Ring Push-Up
     1 Minute Max Hang Snatch 45/30
     1 Minute Rest

- 82 rx. That is a dinky score especially since I only managed to snatch about 10 times a minute and perform 10 or else ring push-ups a minute. There were some people in the class that got over 20 snatches a minute! I am jealous. I need to work on my overall strength and not dropping the weight when it becomes too heavy. I just have to think one minute at a time when it comes to these wods so I always do my best.

AMRAP

JULY 24 WOD

A. Floor Press 5-5-3-3

- a measly 35k! I realized today how shitty I am at floor press! I need to work on my upper body way more and do more strict push ups. That was disappointing! 

B. 12 Minute AMRAP
     8 Ring Row
     4 TGU
     2 Burpees

- 6 rounds and 2 TGU's. I was happy with my round because I was aiming for at least 5 and then ended up beating that. I was focused a lot during the TGU's since I knew that would be my weakness. Great workout:)

Came across this TGU video and thought I would share it:) bahahaha