New PR this morning. God did that feel awesome!
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)
Fun times lifting with Shanyn and Bry this morning. Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.
Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.
I've seen the scale move all over the place in this first week. Last Saturday after the challenge WODs I weighed in at a heafty 164. By Monday am, I was at 160#. By Saturday morning, 157#. Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#. So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.
On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run. Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier. I've also signed up for the Army 10 miler this fall. My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure. Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year. Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.
Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now. Luckily that shoulder is feeling better and this WOD went off pain free! :)
Showing posts with label jerks. Show all posts
Showing posts with label jerks. Show all posts
Monday, May 16, 2011
Monday, December 13, 2010
Jerks, Sleep, and OHS
Behind on the blogging these days! I need to keep up with at least posting the results. Life is still insane, we are without all of our household goods (furniture, kitchen stuff, the majority of my clothes/shoes/jackets, etc...pluse we bought a house at the end of November and the work required is all time consuming. Luckily all the work on the house burns lots of calories. Its 3 levels to tons of stairs, work on ladders, and on and on. We get so busy we forget to eat sometimes too, which is bad, because then we eat crap, but it's keeping the pounds off! Not able to CF and run as much as I'd like, but we're getting the WODs in for sure.
Last week we hit Jerks on Wednesday.
Max Jerkx1
I hit 105, and was a little disappointed. I had hit a push press of 105 a few weeks prior so the Jerk should have been more. I'm chalking it up to lack of sleep and poor eating. That will dog you in any WOD.
I took Thursday as a rest day and my iphone alarm failed me on Friday morning. The damn phone didn't charge despite being plugged into the charger. Blurg! The weekend was packed with housework. Hours and hours of it.
Monday, December 13th
OHSx1
Top load: 100#
I was pretty happy with the 100#. I failed at an attempt at 105#. I lost it on the jerk up and just couldn't stabilitze. I nailed 100 today and it was easy so next time, watch out. OHS is one of my favorite lifts. I don't know why--especially when so many people struggle with it. I matched my previous PR on this so I'm pretty stoked. Jerry's six week strength series is just what I needed to get my arse strong again!
Second WOD was:
12 min AMRAP
7 OHS
7 ring dips
7 burpees
I completed 5 rounds using 55# on the bar. I think i could have done more, but it was nice to be able to snatch the bar and just go for it and hit all 7 reps in a row. The rings felt unusally strong with the skinny red band. I guess its a sign of progress. OH, and I don't hate burpees anymore. They are officially off of my hate list. :)
I'm fighting the sniffles so we'll see how this week works out. I may just rest so I don't end up with the ebola virus that everyone else I know and work with has had lately!
Last week we hit Jerks on Wednesday.
Max Jerkx1
I hit 105, and was a little disappointed. I had hit a push press of 105 a few weeks prior so the Jerk should have been more. I'm chalking it up to lack of sleep and poor eating. That will dog you in any WOD.
I took Thursday as a rest day and my iphone alarm failed me on Friday morning. The damn phone didn't charge despite being plugged into the charger. Blurg! The weekend was packed with housework. Hours and hours of it.
Monday, December 13th
OHSx1
Top load: 100#
I was pretty happy with the 100#. I failed at an attempt at 105#. I lost it on the jerk up and just couldn't stabilitze. I nailed 100 today and it was easy so next time, watch out. OHS is one of my favorite lifts. I don't know why--especially when so many people struggle with it. I matched my previous PR on this so I'm pretty stoked. Jerry's six week strength series is just what I needed to get my arse strong again!
Second WOD was:
12 min AMRAP
7 OHS
7 ring dips
7 burpees
I completed 5 rounds using 55# on the bar. I think i could have done more, but it was nice to be able to snatch the bar and just go for it and hit all 7 reps in a row. The rings felt unusally strong with the skinny red band. I guess its a sign of progress. OH, and I don't hate burpees anymore. They are officially off of my hate list. :)
I'm fighting the sniffles so we'll see how this week works out. I may just rest so I don't end up with the ebola virus that everyone else I know and work with has had lately!
Tuesday, November 30, 2010
Clean and Jerk PR and Wicked Kettlebells
A must read for the day, from Blair Morrison, Fitness is...
Monday
10 Min-3 cleans, 1 jerk from the high hang
10 min-2 cleans, 1 jerk from just above the knees
10 min-1RM power C&J
Loved the ramp up here to REALLY work on the form. Top load was 105#, my first Clean and Jerk PR, and a PR (i think) for both lifts individually!
The best part was lifting with my BF Nikki. We were neck and neck the whole WOD. Mostly silent, letting each other just do her thing, but there for each other with that "you got this", "fast elbows", "deep breath". We were so in sync it was great. Then we both nailed the 105, each of us doubting ourselves, but believing the other had it. Nothing more rewarding that a morning in the gym with a friend, hitting a ton of badass C&J.
Tuesday
So the strength WOD was 5xback squats with chains. I realized that 3 weeks back in the box at the start of a six week strength series and mediocre diet are not going to get me 10lb lighter. I'm consistently weighing in at CFOT at 165lbs. I would like to be back to 155 by February. I had my month to work on just getting in the groove again, now its time to hit it hard. That means more met-cons, better food, less sugar, and supplemental cardio. Ugh. I JUST want my pant to fit...I know it will come but i hate sitting all day in tight pants!!
I did the "Alt" WOD this morning...which is most often 2x worse than the oly lifts. Today looked like this:
Evil Kettlebell WOD
At the "Infidel" level....one less than HTFU....
40 burpess, 80 kettlebell swings, 120 goblet squats, 80 KBHP, 40 jumping lunges.
Women 35/Men 53
Holy crap...doesn't look bad on paper right? Wrong. Hard as nails. The goal was not to drop the KB, but that didn't happen, yea right. I breezed right on through the burpees, KB swings weren't too bad...knocked those out in sets of 20, squats were the ultimate killer. started with sets of 10, then moved up to sets of 15. HP's were 10-15 at a time, and I split the lunges into 4 sets of 10. This was a mental killer. You just want to stop after about 50 KB swings! I finished in 28:07 and was proud of my effort even though I dropped the weight....a lot.
Monday
10 Min-3 cleans, 1 jerk from the high hang
10 min-2 cleans, 1 jerk from just above the knees
10 min-1RM power C&J
Loved the ramp up here to REALLY work on the form. Top load was 105#, my first Clean and Jerk PR, and a PR (i think) for both lifts individually!
The best part was lifting with my BF Nikki. We were neck and neck the whole WOD. Mostly silent, letting each other just do her thing, but there for each other with that "you got this", "fast elbows", "deep breath". We were so in sync it was great. Then we both nailed the 105, each of us doubting ourselves, but believing the other had it. Nothing more rewarding that a morning in the gym with a friend, hitting a ton of badass C&J.
Tuesday
So the strength WOD was 5xback squats with chains. I realized that 3 weeks back in the box at the start of a six week strength series and mediocre diet are not going to get me 10lb lighter. I'm consistently weighing in at CFOT at 165lbs. I would like to be back to 155 by February. I had my month to work on just getting in the groove again, now its time to hit it hard. That means more met-cons, better food, less sugar, and supplemental cardio. Ugh. I JUST want my pant to fit...I know it will come but i hate sitting all day in tight pants!!
I did the "Alt" WOD this morning...which is most often 2x worse than the oly lifts. Today looked like this:
Evil Kettlebell WOD
At the "Infidel" level....one less than HTFU....
40 burpess, 80 kettlebell swings, 120 goblet squats, 80 KBHP, 40 jumping lunges.
Women 35/Men 53
Holy crap...doesn't look bad on paper right? Wrong. Hard as nails. The goal was not to drop the KB, but that didn't happen, yea right. I breezed right on through the burpees, KB swings weren't too bad...knocked those out in sets of 20, squats were the ultimate killer. started with sets of 10, then moved up to sets of 15. HP's were 10-15 at a time, and I split the lunges into 4 sets of 10. This was a mental killer. You just want to stop after about 50 KB swings! I finished in 28:07 and was proud of my effort even though I dropped the weight....a lot.
Tuesday, November 16, 2010
It feels good to be home
I've been home exactly a month now and things are starting to click. I started back at work and the box last week and got of to a great start. Routines feel so good. Waking up a 0440 is not so hard when you have somewhere to be with people you like!
I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time. I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills. Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race! Now to get the eating back on track and my size 10 pants should fit again in no time. I had to go buy new pants for work since all of my pants are too uncomfortable right now. I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake.
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Tuesday, November 16th
3RM Back Squat with Chains
My effort: 105#. The chains are a whole new animal. The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor. The real key though is your breath and keeping your abs tighter than you ever thought. I felt this was a pretty solid effort.
Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings . Subbed abmats, single jumps at 180 reps, and 45# KBS.
Monday, November 15th
WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.
My effort: 95#. Failed at the above the knee, but from the floor was solid. 90# for the full 3 For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
My time: 9:57 Used a red band and 24' box jumps
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing. Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on! I'll do a separate post on this later
Time: 52:43 for 5.5miles 19/76 for age group of 30-40
Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki. 75 minutes of nice long stretches and yoga poses. Was theraputic for us all!
I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed. Did all 30 pullups without much belly aching. It felt amazing...and I tore a callous and bled. I felt tough again!
Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under, 3min max GHD Situp, 3min max Calories row. 1 min rest between each. I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.
I have a lot of thoughts, reflections, and feelings that I would love to write about but I'm terribly short on time. I'm going to just be posting my stats here for a bit--we started a six week strength cycle last week and it has been great to get some baselines on my oly lifts and other skills. Here is the log of my last week which includes, Crossfit, yoga, and a Trail Race! Now to get the eating back on track and my size 10 pants should fit again in no time. I had to go buy new pants for work since all of my pants are too uncomfortable right now. I won't say they don't fit, but they certainly don't feel right or look very good. That's a whole other depressing story, but I'm going to be weighing my diet options--strict paleo for 30 days? Strict Zone? Weight watchers? God only knows that left to my own devices I will not be successful. Either way, a food journal starts today to start counting calories, protein, and carb intake.
---------------------------------------------------------------------
Tuesday, November 16th
3RM Back Squat with Chains
My effort: 105#. The chains are a whole new animal. The chains themselves weigh about 80 extra pounds, but on the downward motion they are weightless then coming out of the bottom of the squat you have to explode to get the pile of metal off the floor. The real key though is your breath and keeping your abs tighter than you ever thought. I felt this was a pretty solid effort.
Then, WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings . Subbed abmats, single jumps at 180 reps, and 45# KBS.
Monday, November 15th
WOD 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk.
My effort: 95#. Failed at the above the knee, but from the floor was solid. 90# for the full 3 For some reason this is the only record of a clean AND jerk WOD i have...i guess I avoidd C&J days.
*Rest 3 min*
WOD2). 10,9,8,7,6,5,4,3,2,1 Dips, and (24) Box Jump
Sunday, November 14th
Backyard Burn 5 mile Trail Run
My foray back into racing. Was with my girls again, Tamara, Kayla, Michelle, Nikki, and new addition Jill, plus Chip and Stuart cheering us on! I'll do a separate post on this later
Time: 52:43 for 5.5miles 19/76 for age group of 30-40
Saturday, November 13
Stretch and Conditioning Yoga with Chip and Nikki. 75 minutes of nice long stretches and yoga poses. Was theraputic for us all!
Friday, November 12th
WOD 1). Overhead SQ x 3 (18minutes)
*rest 3 min*
WOD 2). “Big Bad Wolf”
12 MIN CUT-OFF 3 rounds: 10 OHS(75w-115m), 10 Burpee, 10 Pullup
Time: 9:57I used just 45# on the bar for the 3 rounds, but did each set unbroken. The point was speed. Did all 30 pullups without much belly aching. It felt amazing...and I tore a callous and bled. I felt tough again!
Wednesday, November 9th
Push Pressx3=85
WOD 2). 3min max Ring Dips, 3min max Double-under, 3min max GHD Situp, 3min max Calories row. 1 min rest between each. I forget my total, but a week later my abs still ache from the 50 GHD's I did...so sad.
Monday, August 10, 2009
JERKY JERKS
WOD:
Split Jerks
1x,1x,1x,1x,1x
Top Load: 75
Today's workout was a new move for me. Jerks have been hard as have most overhead lifts, but worked this pretty good today. As I warmed up, I was using my right leg as my lead leg, but my knee was not feeling very strong with the thought of putting weights on this--so I switched. This made for more "thinking" in the lifts that I should have been doing. But, better safe than blowing out my knee again.
My sets looked like this:
33x3
33x3
45x3
55x1
65x1
75x1
75x1
All of my overhead muscles were screaming at me for doing Fran on Friday, but I worked through the soreness. I think I could have easily done 85 if not for being so sore. Oh well, I had a lot of fun working the new move.
Ready for a metcon madness session in the am!
Split Jerks
1x,1x,1x,1x,1x
Top Load: 75
Today's workout was a new move for me. Jerks have been hard as have most overhead lifts, but worked this pretty good today. As I warmed up, I was using my right leg as my lead leg, but my knee was not feeling very strong with the thought of putting weights on this--so I switched. This made for more "thinking" in the lifts that I should have been doing. But, better safe than blowing out my knee again.
My sets looked like this:
33x3
33x3
45x3
55x1
65x1
75x1
75x1
All of my overhead muscles were screaming at me for doing Fran on Friday, but I worked through the soreness. I think I could have easily done 85 if not for being so sore. Oh well, I had a lot of fun working the new move.
Ready for a metcon madness session in the am!
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