Tuesday:
Swod:
Push press:
OTM x10 mins
5 reps
Results: 90 lbs
Thoughts: I felt really good about this. I haven't push pressed in a long time but after strict pressing it felt nice to get some power behind the bar.
Cwod:
10 min amrap
15 cleans (65)
15 T2B
Results: 5 rds
Thoughts: Holy forearms and grip. I couldn't straighten my hands after this one.
Wednesday:
Swod:
Overhead squat:
OTM x10
4 reps
Results: 85lbs
Thoughts: I was hoping to get this weight. It went pretty smoothly, I just hate bringing that weight down on my back after the set is done.
Cwod:
5 rds for time
5 wall climbs
20 burpees.
Results: 10:39
Thoughts: I was really dreading this workout because I knew that it would be painful and mentally tough to just keep moving. I am like a spider monkey when it comes to wall climbs though so that helped in my speed. I ended up doing some step up step downs on the burpees which i think saved my shoulders from unnecessary stress.
It has been kind of nice to do more crossfitt-y workouts this week.
Wednesday, September 4, 2013
Tuesday, September 3, 2013
the TOTAL
So I haven't posted in awhile but its because I spent a lovely long weekend in Seattle. There I happen to get the chance to test my 1 rm press, back squat and deadlift. I went in on Thursday morning and had the privilege of getting coached by two awesome trainers, Zach and Roo. Who are not only amazing people but some of the most knowledgeable and skilled athletes I know. I also had my motivator/best friend/love of my life, James there which was wonderful!
So for a recap here were my previous 1 rep maxes:
Strict press: 70lbs
Back Squat: 145lbs
Deadlift: 210lbs
My new 1rms as of 8/28
Strict press: 80lbs +10
Back Squat: 165lbs +20
Deadlift: 250lbs +40 (The video is of my 240, the 250 is a little frightening)
I can't complain with that! I tried 175 on my squat but I only got half way up. I feel like I could have had more in me. I also feel that way about the deadlift but i was hitching like crazy on the 250 so it was probably safer to stop there. My press was probably the ugliest press in the history of the world (no I'm not exaggerating) but I got it up! Overall, a happy day for the little one and thanks again to MJC for letting me invade their space.
So now what...
Well technically I am supposed to begin the intense meso cycle but I have read a lot of blogs saying it didn't really help them as much as the base did. I also am bored with squats honestly. This week I am just having fun but on Monday I will start following a new program..
The old country iron club I/C Mass and Performance
Why?
Because I want to get stronger. And since this gym just sent a team of athletes to a Power Athlete Competition and took first place, I think they know what they're doing. I'm not going to lie, I am intimidated at this. I'm going to get my butt kicked...but at least I have an even larger support group! My plan is to follow it between one - two months and then take it from there.
Wish me luck! The journey continues...
So for a recap here were my previous 1 rep maxes:
Strict press: 70lbs
Back Squat: 145lbs
Deadlift: 210lbs
My new 1rms as of 8/28
Strict press: 80lbs +10
Back Squat: 165lbs +20
Deadlift: 250lbs +40 (The video is of my 240, the 250 is a little frightening)
I can't complain with that! I tried 175 on my squat but I only got half way up. I feel like I could have had more in me. I also feel that way about the deadlift but i was hitching like crazy on the 250 so it was probably safer to stop there. My press was probably the ugliest press in the history of the world (no I'm not exaggerating) but I got it up! Overall, a happy day for the little one and thanks again to MJC for letting me invade their space.
So now what...
Well technically I am supposed to begin the intense meso cycle but I have read a lot of blogs saying it didn't really help them as much as the base did. I also am bored with squats honestly. This week I am just having fun but on Monday I will start following a new program..
The old country iron club I/C Mass and Performance
Why?
Because I want to get stronger. And since this gym just sent a team of athletes to a Power Athlete Competition and took first place, I think they know what they're doing. I'm not going to lie, I am intimidated at this. I'm going to get my butt kicked...but at least I have an even larger support group! My plan is to follow it between one - two months and then take it from there.
Wish me luck! The journey continues...
Tuesday, August 27, 2013
Week 6, Day 1 - Remember that one time I had a 1 rm...
Sorry, I didn't post yesterday I had a lovely dinner with my co-worker Heather and when I got home I was exhausted!
Smolov:
10x3 145
Thoughts: YES PEOPLE THAT'S MY OLD 1 RM. I am not going to lie the last three sets were rough but at the beginning it felt really strong. I still couldnt believe that I was getting under this weight and getting back up. This is my last squat session before my next max lift. So pumped to see where I am at now!
Cwod.
3 round for time
25 wall balls (14)
25 ball facing burpees
Results: 10:03
Thoughts: This probably wasn't the most ideal wod to do when I am maxing out this week but I needed to sweat and didn't have time to research something different. I am the world's worst wall baller but i managed to push out my first 20 wall balls unbroken! I was really happy with this. I was hoping to get under 10 minutes but I just couldn't get my butt moving on those last set of burpees.
Intake:
Breakfast: Coffee Protein Shake
Lunch: Three eggs and 3 pieces of bacon
Pre-Workout: Cliff bar
Post-Workout: Rezzerect shake
Dinner: Whole Wheat pasta with tomato sauce, chicken and vegetables.
10x3 145
Thoughts: YES PEOPLE THAT'S MY OLD 1 RM. I am not going to lie the last three sets were rough but at the beginning it felt really strong. I still couldnt believe that I was getting under this weight and getting back up. This is my last squat session before my next max lift. So pumped to see where I am at now!
Cwod.
3 round for time
25 wall balls (14)
25 ball facing burpees
Results: 10:03
Thoughts: This probably wasn't the most ideal wod to do when I am maxing out this week but I needed to sweat and didn't have time to research something different. I am the world's worst wall baller but i managed to push out my first 20 wall balls unbroken! I was really happy with this. I was hoping to get under 10 minutes but I just couldn't get my butt moving on those last set of burpees.
Intake:
Breakfast: Coffee Protein Shake
Lunch: Three eggs and 3 pieces of bacon
Pre-Workout: Cliff bar
Post-Workout: Rezzerect shake
Dinner: Whole Wheat pasta with tomato sauce, chicken and vegetables.
Friday, August 23, 2013
Week 5, day 5 - A Headcase
"It doesn't matter where you are or who you're with. Put the weight on your back and squat it."
That was the advice my boyfriend gave me after I called him mid warm up. I was complaining because I was nervous about lifting at the src, having to use the src's lifting belt and my spotter didn't show up. I attemped to do 140 7x5 but failed on my third rep of my first set. Feeling defeated I called James and he knew exactly what to say.
Smolov:
5x7 @ 135
Thoughts: Heck yes! A week ago I couldn't get 3 sets of 5 without failure. I think after I was able to get my head in the game, I was able to get all my sets. I also focused on not going too low on my squats, I tend to bottom out too much. Overall, really proud of myself for not giving up and I looked over and realized I was back squatting more than the guys next to me...#awkward.
Cwod:
Perform a 1 Minute MAX Rep KettleBell Snatch Set, split the time 30 seconds a arm.
Results: 28 reps
Thoughts: I was awkward on the switch which slowed me down but over it went fine.
15:15 Vo2 Max KettleBell Snatch Intervals 25 lb kb
1 x 10 Minute Set
*Your Interval System for for this set will be as follows.
15 Seconds KB Snatch Right Hand
15 Seconds Off
15 Seconds KB Snatch Left Hand
15 Seconds Off
*These ARE NOT max effort interval windows. You will be holding a predetermined Rep count which is your number established from above (Max / 4)
Results: 7 reps. successfully completed.
Thoughts: I didn't have any chalk so that was an interesting experience. I tried really hard to keep the kb close to my body and get good hip extension. Overall, a good little sweat.
That was the advice my boyfriend gave me after I called him mid warm up. I was complaining because I was nervous about lifting at the src, having to use the src's lifting belt and my spotter didn't show up. I attemped to do 140 7x5 but failed on my third rep of my first set. Feeling defeated I called James and he knew exactly what to say.
Smolov:
5x7 @ 135
Thoughts: Heck yes! A week ago I couldn't get 3 sets of 5 without failure. I think after I was able to get my head in the game, I was able to get all my sets. I also focused on not going too low on my squats, I tend to bottom out too much. Overall, really proud of myself for not giving up and I looked over and realized I was back squatting more than the guys next to me...#awkward.
Cwod:
Perform a 1 Minute MAX Rep KettleBell Snatch Set, split the time 30 seconds a arm.
Results: 28 reps
Thoughts: I was awkward on the switch which slowed me down but over it went fine.
1 x 10 Minute Set
*Your Interval System for for this set will be as follows.
15 Seconds KB Snatch Right Hand
15 Seconds Off
15 Seconds KB Snatch Left Hand
15 Seconds Off
*These ARE NOT max effort interval windows. You will be holding a predetermined Rep count which is your number established from above (Max / 4)
Results: 7 reps. successfully completed.
Thoughts: I didn't have any chalk so that was an interesting experience. I tried really hard to keep the kb close to my body and get good hip extension. Overall, a good little sweat.
Thursday, August 22, 2013
Week 5, Day 4 - Sore everywhere.
Swod:
Grey Skull Strict Press
5,5,5+
Results: Successfully completed three sets of 5 at 70
Thoughts: I am so glad I got three sets of five! I tried for six on the last set but it didn't happen. Some random Olympic lifter at the src complimented me on my strong overhead..never thought I'd hear that from someone! I had to use one of the src's crappy lifting belts so that may have hindered my performance but overall I felt very satisfied with this session.
Cwod:
Sprint 1/2 Gasser
20 DB Hang Power Cleans 25 lbs
5 Ball Slams 30 lbs
Sprint 1/2 Gasser
15 DB Hang Power Cleans 25 lbs
10 Ball Slams 40 lbs
Sprint 1/2 Gasser
10 DB Hang Power Cleans 25 lbs
15 Ball Slams
Sprint 1/2 Gasser
5 DB Hang Power Cleans 25 lbs
20 Ball Slams
Sprint 1/2 Gasser
20 DB Hang Power Cleans 25 lbs
5 Ball Slams 30 lbs
Sprint 1/2 Gasser
15 DB Hang Power Cleans 25 lbs
10 Ball Slams 40 lbs
Sprint 1/2 Gasser
10 DB Hang Power Cleans 25 lbs
15 Ball Slams
Sprint 1/2 Gasser
5 DB Hang Power Cleans 25 lbs
20 Ball Slams
Sprint 1/2 Gasser
*Gasser is approximately 100 yds
Results: 6:20
Thoughts: Fast and furious. My shoulders are so sore still and they were not happy about this workout. The dumbbells were the worse part by far but once I got the technique down, it got easier. My sprints really do feel faster which is a good feeling. Overall, very happy with this workout!
Intake:
Breakfast: Protein shake with coffee
Lunch: Footlong BMT with avocado, cheese, spinach and banana peppers
Snack: Baked snap peas
Pre-workout: Protein bar
Post-workout: Coconut water
Dinner: 12 wings at Bdubs (yum!) and an Angry Orchard
Squats tomorrow...fingers crossed!
Wednesday, August 21, 2013
Week 5, Day 3 - Big girl belt!
Its Wednesday! My new 1rm test is over a week away. So exciting!
Smolov:
4x9 @ 130
Thoughts: Success! I got the chance to have excellent spots today and got to try out Erin's legit weightlifting belt, which was awesome. It was rather challenging to get on though, lol its like a modern day corset I swear! My squats were miserable but I got through it. I really like having a spot and am glad that i dropped the weight down this week. I am so sore currently I didn't want to overwork my body. I foresee lots of foam rolling in my future!
Intake:
Breakfast: Protein Coffee shake
Snack: Tuna roll
Lunch: Giant salad with chicken, egg, bacon, cheese and seasame strips
Snack: Baked snapped peas
Pre-workout: Protein Bar
Dinner: Egg scramble made with one turkey patty, two piece of bacon and four eggs
I'm an eating fiend! Or at least I'm trying..
 |
| I was struggling! |
Smolov:
4x9 @ 130
Thoughts: Success! I got the chance to have excellent spots today and got to try out Erin's legit weightlifting belt, which was awesome. It was rather challenging to get on though, lol its like a modern day corset I swear! My squats were miserable but I got through it. I really like having a spot and am glad that i dropped the weight down this week. I am so sore currently I didn't want to overwork my body. I foresee lots of foam rolling in my future!
 |
| ...And I ate it all! |
Intake:
Breakfast: Protein Coffee shake
Snack: Tuna roll
Lunch: Giant salad with chicken, egg, bacon, cheese and seasame strips
Snack: Baked snapped peas
Pre-workout: Protein Bar
Dinner: Egg scramble made with one turkey patty, two piece of bacon and four eggs
I'm an eating fiend! Or at least I'm trying..
Tuesday, August 20, 2013
Week 5, Day 2 - Pullups, Pushups, Situps, oh my!
So exhausted. I think I will take it easy tomorrow and just squat. My body hates me right now.
Swod:
OTM for 10 mins
2 Split Jerks
Results: Used 115
Thoughts: This went well. I had an almost failure at round three but as I got more comfortable my jerks got more powerful and my drop got faster. My shoulders are freaking beat from the ring dips yesterday though.
Cwod:
5 rds for time:
20 pull ups
30 push ups
40 sit ups
50 air squats
Results: 36:51
Thoughts: Ow. my. sholders. The push ups were miserable. There is no doubt I've gained weight in the past two months and I felt it in this wod. I'm guessing I've probably gained 10 pounds (I don't weigh myself) and just imagining myself doing this wod with a 10 lb play makes me cringe. I really am ok with it though I'm not really focusing on body weight movements right now. It felt great to get a good sweat in.
Cool down:
Run 800
Handstand hold x10 for three seconds
Handstand walk 50 ft 2x
Thoughts: My shoulders were just shot. The run felt really nice though.
Intake:
Breakfast: Coffee Protein, three eggs and three pieces of bacon
Lunch: 6inch sub with lots of meat and cheese and veggies
Dinner: Giant sushi roll
Post dinner: Greek yogurt
 |
| Fellow members getting after it! |
OTM for 10 mins
2 Split Jerks
Results: Used 115
Thoughts: This went well. I had an almost failure at round three but as I got more comfortable my jerks got more powerful and my drop got faster. My shoulders are freaking beat from the ring dips yesterday though.
Cwod:
5 rds for time:
20 pull ups
30 push ups
40 sit ups
50 air squats
Results: 36:51
Thoughts: Ow. my. sholders. The push ups were miserable. There is no doubt I've gained weight in the past two months and I felt it in this wod. I'm guessing I've probably gained 10 pounds (I don't weigh myself) and just imagining myself doing this wod with a 10 lb play makes me cringe. I really am ok with it though I'm not really focusing on body weight movements right now. It felt great to get a good sweat in.
Cool down:
Run 800
Handstand hold x10 for three seconds
Handstand walk 50 ft 2x
Thoughts: My shoulders were just shot. The run felt really nice though.
Intake:
Breakfast: Coffee Protein, three eggs and three pieces of bacon
Lunch: 6inch sub with lots of meat and cheese and veggies
Dinner: Giant sushi roll
Post dinner: Greek yogurt
Monday, August 19, 2013
Week 5, Day 1 - The power of the big spoon
 |
| I'll be your little spoon any day Erin! |
10x3 @ 135
Thoughts: This went great! I had my awesome friend/power lifter Erin spot me and it helped so much with my confidence. She also told me to slow down on my descent and to eat more. I will definitely work on both those things this week. So happy I was able to get after this weight and it felt really solid.
Cwod:
"Elizabeth" 10 min time cap
21-15-9
 |
| Ro and I post-wod making sweat angels. |
Ring dips
Results: As perscribed, 4 dips on my round of 15
Thoughts: Yay no belt! I was really happy I was able to get those cleans without my crutch aka my belt. no failed cleans and I did all of them in sets of 5 or 6. What slowed me were my dips. I HATE them. I feel like my chest is ripping apart and I still don't have the mechanics down of the kip so basically all the ones i did today were strict. But hey, at least I'm getting stronger! It also felt great to back in my gym and surrounded by encouragement and positivity. After last week, it was just what I needed!
Intake:
Breakfast: Protein Shake
Lunch: Chicken salad
Dinner: Eggtastic taco. Three eggs, two pieces of bacon on a whole wheat tortilla.
My appetite has been way down. I was struggling with finishing dinner. Ain't nobody got time for that!
Ps thanks to Coach Colton Zeck for the pics!
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