Week 4, Day 3 - Embracing my inner penguin

Ow. 
My legs are officially blocks of rock. I waddled around work today, definitely not feeling my best. 

Not leg day but close enough

 But I did manage to do some stretches at work and lunge down the hallway every chance I could. And yes my co-workers judged me.

Grey Skull 
Strict Press
5,5, 5+ @ 70
Results: 5, 5, and 4 
Thoughts: This was a happy thing and a sad thing. A 70 lb strict press was my old one rep max. So technically this is one hell of a PR. That being said, 70 went up really nice my first two rounds so I was disappointed I couldn't finish it out strong. Next week! 

Cwod
4 rounds for time:
Max unbroken handstand pushups
Row 250 meters
*record time and sets
Results: 8:24; 15-11- 9-8
Thoughts: Again this workout had some pros and cons. I was dissapointed in my handstand pushups, I wanted to be getting at least 10 every round but as upper body isn't my focus right now, this is understandable. What I was super happy about was my rowing (NEVER thought I'd say that) I was able to keep my pace under 2:10 each round which, for me, is really unheard of. I mean seriously, I am the worst rower at my gym. But you know what that means? I'm getting stronger! Yipeee! Anyway, overall a good training day. 

This is how I feel some days...

Cool down:
Stretch
Foam Roll 

Intake:
Breakfast:   Protein shake and a PBJ
Lunch: 2 PBJs and a hot dog
Dinner: Giant whole wheat quesadilla with turkey patty, fro yo probably later.

Back from the dead.. Week 4, Day 2

The new plan for smolov, modified since I did a comp midway through the cycle:

So today after I slept in a real bed for a couple hours (my plane got canceled and I spent the night on a cot in the Dallas airport) I got my butt out of bed and went to squat. I got on the bar and literally was like "uhh how do I do this again?" Struggle bus. 

Here is where I slept last night!

Smolov:
5x7 130 
Thoughts: I had some good sets but some seriously ugly reps. Pretty much every 6th and 7th rep involved me cringing and grunting and struggling to get my knees out. I made it through though. barely. I really need to start having a spot though.. there were some reps I wasn't sure I was going to get up. I'm hoping that it was just my combination of being tired and rusty on my squats. Hopefully, Friday goes better!

Intake:
Breakfast: none
Lunch: Qdoba Burrito
Dinner: 4 Taquitos and some organic spinach pizza bites

When in doubt...dance. Pipehitters 2013

So I survived.

This past weekend was a highlight of my summer. I got my butt kicked but it was incredible to watch such talented athletes compete.


First workout:
4 rds for time (8 min time cap)
10 double kettle bell front squats (35s)
Single-handed double bell suitcase carry down and back(35s)
Results: I believe 2 rds  10 reps, I got half way down the field but getting all the way wasn't happening.
Thoughts: I should have worn a belt. My back was on fire the entire time. Also front squatting with  kettlebells is freaking awkward. I kept being like this is only 70 lbs why is this so hard...My goal was to get 2 rounds so I'm proud that I was able to push through and get above that.


Second workout:
40 sec at each station:
1: max reps 70 lb single arm kettlebell ground to overhead
2: max reps 120 axel bar power clean
3: 10 reps 110 lbs atlas stone throw over yoke
4: max reps 70lb single arm dumbell snatch
5: 10 reps 145 lbs atlas stone throw over yoke
Results: 0
Thoughts: Yes, thats right I couldn't do any of these movements. The only one I almost had was the 110 lb atlas stone which I missed getting over the yoke by a couple centimeters. bummer. From fear of injury I didn't attempt the most of the stations. I have no experience with axel bars so the clean wasn't happening, especially with my baby hands. This really was embarrassing but I tried to give the crowd a little show since I couldn't really do any of the movements...see video.


Third Workout:
9 -15- 21
Hang power cleans (95)
Kettle bell jerks (35s)
Jerks had to be performed unbroken or you would terminate your set.
Results: all 15 hang cleans
Thoughts: I surprised myself with this one. My form on my hang cleans was right on point. The nine jerks I knocked out pretty solidly which felt awesome because I have little to no experience with that. The 15 jerks was were things got ugly...I got to 11 jerks and then got no repped for push pressing instead of jerking. It was crushing. Everything hurt and after that I think I got no repped like 3 times before I had to drop the bells. It was just too much to think about. I felt like i was knee bending but my body wasn't listening. Still proud of my work though.

Overall, it was a really fun day. I had a blast getting to know people from not only my boyfriend's gym but other gyms. It also gave me more motivation to continue on with Smolov. Although, it isn't going to turn me into some super human..It can start me on my way to getting stronger. I also can't wait to come back next year and hopefully see some improvement!

More pictures to come...