Tuesday, March 24, 2015

Crossfit Day 463 - Death by Thrusters and a PR! - 3/9/15

Find your 1RM Squat Clean Thruster

I PRed AGAIN! I was able to do a 165lb Thruster! That's only 10lbs less than my old C&J 1RM! Dude.. I can totally go up. SO AWESOME. 

WOD:
Death by Thrusters
75/55lbs
Min 1, 1 thruster
Min 2, 2 thrusters, etc

til you just CAN'T go any further!

I got through minute 15!!!! I was going for 16 or 17, but, I'll take it. That was rough and I wanted to quit (but I didn't) and when I finished, my legs hurt, my arms hurt, everything hurt and was shaking, BUT IT WAS AWESOME.

Crossfit Day 462 - 15.2 - C2B PR! - 3/8/15

So I've never done a Chest to Bar before.. and when the Open WOD was released, being a repeat of one of last year's Open WODs, I was like, fuck, here we go again.

WORKOUT 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

I of course did my 65lb overhead squats in no time. And then I spent the rest of the time working on getting that ONE Chest to Bar... I can do pull ups now, so why can't I just go up a little higher and do C2B?!?! Well, with Russ's coaching and Dave's motivation, I GOT ONE! Ecstasy, really. Seriously. I keep improving in these little things. You wouldn't know it by my weight, or size, or appearance, but it's slowly happening. Beaming!! I got ONE! I finally could submit a score showing that I was able to get past the OHS.

____________________

I ended up repeating my WOD the next day and I got another two reps! Tom helped me and coached me, so with the help of Dave, Russ and Tom, I was able to figure out the physical strategy of getting high enough up on the bar. Three whole reps! Score of 13 resubmitted, whaaat. :) 

Crossfit Day 461 - Overhead Complex - 3/3/15

We did a 5x1 complex, which I'm actually starting to enjoy more. I used to not, but these tests are cool.

5x1 Overhead Complex
2 Push Press + 2 Push Jerk + 1 Split Jerk

I got 135lbs for the complex. I could've gone up, but I don't remember why I didn't. I think my wrists were bugging me, so we'll go with that.

WOD:

21-15-9
Plyo Push ups (2 25lb plates)
Pull Ups
Plate Facing Burpees
KB Swings (70/55)

I RXed the weights and movements, even though I didn't finish. They put a time cap on it, which was fine. I was glad to have it over with, but still. I would've liked to finish. Pretty cool with a pull up WOD that I was able to RX it all. My upper body strength is slowly improving and I want to keep it that way.

Crossfit Day 460 - 15.1 - 3/1/15

Let the games begin! The very first WOD of the 2015 CrossFit Open was a repeat. It was the following:

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 I did 88 reps of 15.1, and then I was 10lbs shy of my old C&J 1RM, and pulled 165. Wasn't too disappointed with that! The 165 landed me in the top 3 girls for our gym for that part of the WOD, which is pretty awesome!

Dave even came and shot some pictures. Not the most flattering, but that's fine. :) Progress.

Snatching during 15.1

Sunday, March 8, 2015

Words of Wisdom.. 3/7/15

Read these words of wisdom this morning.

"Life is made up of a collection of moments that are not ours to keep."

Here's what I take from it.. Enjoy what you have while you can. Don't hold on to what isn't yours or what isn't meant to be. Enjoy each moment, and look forward to all of the upcoming moments; we may never experience those moments again.


Saturday, March 7, 2015

Crossfit Day 459 - And a PR! - 2/25/15

Max Upper Body Complex
1 – Power Clean
1 – Hang Squat Clean
1 – Thruster
1 – S20H

WOD:
6 min AMRAP

21 – 15 – 9 Calorie Row
Box Jump Overs (24/20″)

3 min rest

6 min AMRAP
15 – Ring Dips
50 – DU’S (double singles)

For the Upper Body thing, I ended up getting 145! Although that's my old 1RM Thruster PR, I did it mixed in with a bunch of other stuff, so.. I'll take that as a PR! I can definitely do more and I'm excited to get my Thruster 1RM even higher. 

For the WOD, I did double singles. I tried a few DUs and my right foot/shin instantly seized up. Not worth it.

I hate that I won't RX DUs right now, but any Dr will tell me to take time off and rest, and that's not an option. I'll just push through and modify instead. Any time off and rest I've taken has felt great (physically) but my body is just wanting more, and mentally I'm a mess without my exercise.  And it's the stupidest things that cause the pain, like even under heavy loads, it flattens my feet out and they end up hurting. Stupid.

Crossfit Day 458 - 2/23/15

Feels good to be back home and back in my gym!

WOD: 9 Minute AMRAP

3 – Power Snatch (95/65)
3 – OHS (95/65)
3 – Strict HSPU
*Add 3 reps each round

Because they didn't want us using a weight plate for the HSPUs, I had to do them on a box. That sucked! I hate the scaled version of HSPUs, but whatevs, I did them.  I finished 4 rounds + 1.

Crossfit Day 457 - Power Yoga & CrossFit - 2/20/15

I took quite a bit of time off after we got back from Colorado. For lots of reasons. I was tired, I wanted to recover, I was busy, and just cause. :) My body felt great and I didn't hurt or have any soreness, and I figured I'd had enough of all that.

WOD: 13.2

10 Minute AMRAP

5 – S2OH (115/75)
10 – Deadlifts (115/75)
15 – Box Jumps

I ended up beating my score from the previous time I did it, and I hadn't even peeked before the WOD to see what it was. I knew I wasn't going to kill myself going into it, that I'd just do it like any other WOD.

So my score this time around was 199. 2 years ago I got 190, but was destroying myself to get that. I know I could've done better than 199, but I'm happy that I beat my old score without even trying. :)

AND... to make it all even more amazing, I had a hot date at Big Fish afterwards for some Power Yoga. Holy hell that was rough, but it was so awesome. I even posted on FB:

A recipe for making your day really freaking awesome.
Go to CrossFit TotalControl, beat your previous score, cheer and high five everyone while you're there. Then, go to Big Fish Yoga and listen to really awesome music while twisting, bending and sweating on your mat, of course, also alongside some more really awesome people.
Biiig siiighhhhh. Happy weekend, all you beautiful people!

CrossFit Day 456 - Aspen CrossFit - 2/12/15

I went back to Aspen CrossFit for more. Why not?! This time, I had a different coach, and a different group of people, so it was like being new all over again. Heyy-o! It was fine though, and I had a great time again.


WOD:

3 Rounds For Total Reps:
1 min ME AirDyne (L+R=1)
1 min ME Med Ball Clean (20/14)
1 min ME DU’s (3:1)
1 min ME KB SDHP (70/55)

So instead of destroying my calves/feet on the last day of being out there, I got to row instead of do DUs, which was marvelous. The airdyne was awesome, actually. And the whole WOD was perfect! Aside from the DUs I RXed the WOD and used a 16lb wall ball, since that's what we do at home.

Boom. I don't remember what I got, but I remember that I increased my reps per round each time, which was challenging but great. Woo!
Last Day at Aspen CrossFit, thanks guys!


Crossfit Day 455 - Aspen CrossFit - 2/11/15

Got to visit Aspen CrossFit while we were out in Snowmass, and it was awesome! I had a few different boxes to choose from, and decided on Aspen CF from a recommendation from a friend who used to live out there. Very warm and friendly group, the owner, Erik, was super helpful and great with getting back to me on drop ins and visiting. I LOVE that I can go just about anywhere and drop in at a CF box and just, fit right in. It's a great feeling. :)

Anyway! Holy altitude! I knew I'd have a hard time at some point with the elevation, and here it was. The only other time I had any issues (outside of CF) was going up the crazy flights of stairs to the village where Starbucks was at.. first world problems.

Anyway, the WOD!

21-18-15-12-9-6-3
KBs (55/35)
Burpees to 45lb plate

UGHHHHHH. Really? I knew there'd be burpees. Here they were. Here it was. Yes I did them. They were great, and awful. So awful that, I skipped one of the rounds, (I think 15) just because I didn't want to die. I admit it. I'm sure I finished in something like, 2 hours. Not really, it was more like 20+ minutes, but it was awful. :) And great. I'm so glad I went!

With Erik Larson, the owner of Aspen CrossFit!