Catch up. Lots of PRs!

Lots of great Wods this past week.  And, I had a streak of 3 lifts, 3 days, and 3 PRs! Also, I am helping out with CFOT's paleo challenge. I built a blog, help set up the rules...sheesh. I year ago I was still 2 pant sizes bigger, stuffing my face with just about everything I could eat. My how I changed in 2011.  2012 is going to be fun. Its off to a great start and February only brings more excitement. The paleo challenge and the CF Open!  Fun times ahead. Here's a log of what I've been up to.


Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#.  I think I could have gone heavier, but we were the guinea pings at 0515.  This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.

WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.


Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude.  I showed up and that is half the battle.

Monday 1.30.2012

Wod 1: 1RM Max Squat Clean
New PR at #125

Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs  
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.

Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.

WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B.  I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!

Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean.  I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!!  This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me.  I love mini goals.  I think I need to set another set of 6 week goals.

Macho Man

Friday WOD
"Macho Man"
15 OHS
15 lateral burpee
12 OHS
12 lateral burpee
9 OHS
9 lateral burpee
9 Thruster
9 C-2-B Pullup
12 Thruster
12 C-2-b Pullup
15 Thruster
15 C-2-b Pullup
115lb Men, 75lb Women

I really wanted to hit this WOD RX'd this morning. I knew it would be ambitious.  The first few OHS's went up ok, but I couldn't even recall the last time I did OHS.  I soon realized I wasn't going to be doing 36 reps at 75#. But that's ok, because I was able to do the entire WOD @ 65#!!!!


I completed the WOD in 18:40 and was the first one to finish! Granted there was only 5 of us this morning all working at different levels, but damn that felt good!!  The burpees weren't fast, but I never stopped moving...I did all 3 sets of OHS unbroken.  I got through all 9 thrusters and hit 5 pullups on the first round, split the 12 thrusters into 6 and 6, and the last round 8 and 7.  It was awful, but it felt great to push through it. And, the pullups didn't even feel that bad.

Thursday WOD
5 mile training run.
8:30 average

Wednesday WOD
SKILL/SPEED-STRENGTH: 2 Snatches every MINUTE on the minute for 15 min.
Load should be heavy (80-85%) and technically sound (no ugly press-outs).
CONDITIONING: “Grace” 30 Clean and Jerks for time (95w, 135m)

Snatches: Started at 65,  moved up to 70 for a few more rounds, hit 75, failed at 80 at round 13.
Form was solid, no shoulder pain. It felt great.  Can't wait to do a 1x max!!

Grace: I've actually never done grace before.  After that serious snatch WOD I didn't get to try it at 85 like I wanted to so I stayed at 75# and finished in 4:01.  I just kept moving and moving and tried not to think about how tired I was.  I can't wait to try this for a first friday!

Epic HTFU Strength-Con

So the Monday WOD post on the CFOT website was as follows:

101122 Monday “The Nudge”

2 Muscle-Up, 2 Thruster, 2 Snatch, 3MU, 3Thr, 3SN, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 5, 4, 4, 4, 3, 3, 3, 2, 2, 2.

HTFU: 85W, 135M – Infidel: 75W, 115M – Bulldog:65W, 95M

Subs: (Sub 2 Ring Dip +2 Pullup for 1 MU) (Sub 3 Wallball for 1 thruster) (Sub 4 KB High Pull for 1 Snatch)  

Ok, I had to read this a few times and break it down.  Must sub the MU's. Ok, that means 4, 6, 8, 10, 12, 10, 8, 6, 4 pullups and ring dips, then 2,3,4,5,6,5,4,3,2,1 Thruster and Snatch. That's a lot of work no matter what your load. I haven't snatched in months...really, so I wanted to go light and work the form. Same with thrusters since I've been having trouble staying on my heels on squats.  Hip mobility issues...working that in my oh so copious free time.... 

Everything felt good on the warmup, snatch felt ok! Decided to go with 55lbs so I could have a chance of finishing the WOD. I barely made it. Just barely.  I was cruising on the PU's at a steady 2-3 in a row, and hammering out ring dips with a skinny red band unbroken.  Thrusters were strong and snatch was a piece of cake and felt amazing.  The ladder up was nice and steady, no real breaks except on the pullups.  The ladder down was a whole different story.  On the second set of 10 pullups my hand tore in two places.  I finished the 10...barely.  On the second round 8, I gave up on the pullups.  I had a gaping oozing hole in my palm.  My chalk paste couldn't stop the bleed.  My whole philosophy on this is to just not be stupid.  Most normal people think it is generally stupid to do so many pullups your hands bleed-I don't think so.  I think you cross the point of stupidity when your hands start to look like hamburger and there is no prize for the pain and mess at the end.  So I DNF'd the pullups, but hammered out the ring dips, thrusters and snatch.  Time was about 32 minutes--someone's wallball killed the the clock a minute or so prior. 

So many times I wanted to quit this WOD. Totally just give up. I realized my strength is still there for 1-3 RM efforts, but the longer "strength-cons" as we call them (long heavy strength/met con mix) are just not in my bag.  That takes serious endurance, overall strength, and some extreme mental fortitude.  I know it will come back, but this WOD reminded of how far I have yet to go.  

This was a WOD where you truly had to HTFU--Harden the F$%^ up--or be left in the dust.   I was not going to be left in the dust.

Tuesday WOD

From the Mid-Atlantic Hopper a few weeks ago.

WOD 1:  3 minute AMRAP Back Squats 

My effort: 32 reps @ 95#.  I again went light since I have no idea of my true 1RM for BSQ's.

WOD 2: For time- 500m row, 44DU's.   Row was blazing at a 1:50 pace until the last 200m, then the legs gave out. Finished row in 1:56.  Subbed 3-1 single unders for DU's.  Time: 3:40.

I practiced DU's before WOD 2 and I was getting no where. I watched everyone else and decided I had to whip that rope FASTER.  I knocked out 10 in a row, then 8 in a row...was hoping to go for the 44, but after the row, that wasn't happening!   

Next up tomorrow is push presses and a turkey trot on Thursday!