Sunday, February 28, 2010

72! 72! 72!

Once again, I hit a Snatch PR. 158lbs-72kg. I finally overcame my mental limit and I'm back on track. Next weekend, 163lbs!

Snatch
158lbs-72kg

C&J
173lbs
(still a little nervous about my wrist)

F.Squat
183x2
193x2
203x2
208x2

Not for time
20 Muscle Ups
20 HSPU on parallelets
20 Toes to Bar

Thursday, February 25, 2010

Looking forward to a rest day...and my puppy:)


It's been a good couple of days. Yesterday I did my usual Wednesday Snatch on the minute for 15min, followed by 5 singles, and I ended at 153lbs (69kg). This is the second time I've hit (well close enough) that weight. It's amazing how mental it becomes when you are chasing certain numbers. It was so hard when it seemed like I was chasing if for weeks, but now that I've got it, I'm confident and it feels so easy.

Today's metcon (featuring snatch balances at 95lbs) had a sneaky toughness to it- it was the kind that looks easy on paper, where you think "ok, cool, a nice quick easy metcon- let's just get in and out." But those, of course, often end up pretty tough. Or maybe I'm just tired and just sleep deprived because all I can think about at night is this little bundle of joy (pictured above) that will be arriving Tuesday.

The next few days are going to go by sooooo slow.

Thursday:

Deadlift
243lbsx5
243lbsx5
243lbsx5

1PClean+1PP+1PJerk+1Jerk
(103lbs, 123lbs,133lbs,143lbs)x3

4 Rounds
6 Snatch Balance (95)
6 Box Jumps (20)

Me-4:28

Wednesday

Snatch on the min
108x1x5
113x1x5
123x1x5
Not on the min
128x1
133x1
143x1
148x1
153x1

Split Jerks (from the rack)
208lbsx2x4
-again, with no jerk boxes these basically become singles

3 Rounds
10 Power Cleans (115)
10 Burpees

Me-3:36

Tuesday, February 23, 2010

"I can't believe how strong I am!"

*www.cathletics.com

That's what I said after my 3rd set of Back Squats (5x5 of course) at 218lbs (99kg). When I walked into the gym sore and tired from the previous day's "Fire-breather" workouts, I didn't think it was going to happen. The numbers on paper just looked too big, and I was just too beat up. But I was going to give it a shot anyway because, well, that's what was on the menu.

After about the 3rd set I racked the bar and shouted, "I can't believe how strong I am!" Seriously, up until about two weeks ago the most I had done for a 5x5 was 205lbs- then last week when I thought 213lbs was going to be tough I surprised myself, and yet again this week at 218lbs I couldn't believe how solid each set was. Every rep- ass to grass, and although challenging, at no moment did I hit any questionable sticking point where I thought I might not be able to finish. That's 13lbs added to my 5x5 in just two weeks!

Hey, it's almost like this stuff works.

Squat
218x5
218x5
218x5
218x5
218x5

Good Mornings
113lbsx5x5

Sprints- 1 min rest between each
200m :52
400m 1:43
100m :26
200m :47
100m :24
400m 1:45
200m :44

Sunday, February 21, 2010

70! 70! 70!

Finally snatched 70kilos! That's 154lbs- 11lbs over body weight. Finally!

That was yesterday at Catalyst. The bummer ending, however, was a botched clean and jerk at 90kilos (200lbs) in which my grip slipped and caused a weird slight disconnect between my left hand and the bar. The bar crashed down on me and tweaked my wrist. Stuff like this rattles me mentally because I consider myself kind of invincible injury wise. I've been very lucky my entire career (in strength and conditioning, softball, or otherwise) in avoiding anything major. So when something actually hurts it gets my attention. So I'm doing what I usually do- ignore it. Well, that plus lots of ice and tape.

Today we had our first of a series of fire breather workouts at CFWSC. Lot's of people showed (about 15 including our people, folks from CrossFit Los Gatos, and CrossFit Santa Cruz Central). The workouts were:

Workout A
5 Rounds
7 Clean and Jerks (155/105)
21 Double Unders

Me- 6:00

Workout B
AMRAP 15min
5 Thrusters (135/95)
7 Burpees
9 C2B Pull Ups

Me- 7 rounds + 5 thrusters, 7 burpees, 2 pullups

The second workout was absolutely brutal. The thrusters and burpees didn't feel great on my wrist but I still managed to get a good score. When the clock is rolling I didn't feel a thing but afterward I could feel it stiffening up. I'm supposed to do that Austen/Kahlipa P.Clean/Burpee wod tomorrow (this was programmed before we knew what the wods were today which was a secret until this morning) but I think I'm going to ask Aimee if we can do it a little later in the week to give it a couple days rest. It was a great day though. It's nice to have the competition to gauge how training is going. I felt really freakin strong- and strong is good.

Wednesday, February 17, 2010

Long workouts make me weez

Today was a Snatch on the minute day, one of my favorites. Especially when I feel like I felt today. It went like this:

108x1x5 (on the min for 5 min)- 49kg
113x1x5 (on the min for 5 min)- 51kg
123x1x5 (on the min for 5 min)- 56kg

not on the min:

128x1- 58kg
133x1- 60kg
138x1- 63kg
143x1- 65kg
148x1- 67kg

I'm stoked my snatches are looking clean and I'm feeling strong.

Jerks
188x2x4- 85kg

Since I don't have jerk boxes these ended up being like 8 singles rather than 4 doubles- not to mention I spend more time and energy unloading and re-loading the bar than jerking. But no worries, my jerk is solid.

Then, and this sucked, I finished with a nice long metcon.

1000m Row
30 Power Cleans (95)
30 HSPU
30 Toes to Bar
1000m Row

Me- 17:18

It was a nice little Wednesday.

Monday, February 15, 2010

Squat my face off

Today was a Squat day. I wasn't sure if I'd be able to get all sets of 5 on my 5x5 since last week it it felt pretty tough at 205. This week I was supposed to be at 211lbs (since I like the girl bar I went to 213) an 8lb jump. But it turned out I felt strong and the squats were a piece of cake...gluten free.

B.Squat
213x5
215x5
213x5
213x5
213x5

= 97kg

Metcon:
25-20-15-10
Wall Ball (14)
15-12-9-6
Ring Push Up

Me- 5:38

Sunday, February 14, 2010

ISABEL

30 Snatches for time- 93lbs

1:36


Today Isabel was on the menu. And though I had Leah's energy to feed off of (who was in route to knocking me down a spot on the CrossFit Total board) I procrastinated on starting for quite a while. I was afraid I wouldn't PR and it would mess with my head. That's the only crappy thing about revisiting workouts you have great times on.

My pre-workout warm up consisted of the usual- rowing, dynamic stretching, etc. Then I proceeded to do 6 sets of 10 box jumps to "wake up my nervous system." Translation: procrastination.

It turns out it worked. Isabel in sub 2 min. Not too shabby.

Thursday, February 11, 2010

Post B-Day Snatch

Yesterday was my 30th birthday. That's right, I'm finally a grown-up. And despite a slight hang over I snatched pretty darn good.

Snatch on the minute:
46x1x5 (1 on the min for 5 min)
50x1x5 (1 on the min for 5 min)
54x1x5 (1 on the min for 5 min)
56x1
58x1
60x1
62x1
64x1

Since I was at my gym using pounds, not kilos, it ended up being the following in lbs:

98x1x5
108x1x5
118x1x5
123x1
128x1
133x1
138x1
143x1

*Every rep was good. I love those days.

Now for tonight:
Power Jerks
60kgx3
65x2
70x1
75x1x3

20-15-10-5
Thrusters (95)
DB High Pull (2 arm take from the knee)
Sit Ups