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.

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 

*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!

Week 5, Day 3 - Big girl belt!

 Its Wednesday! My new 1rm test is over a week away. So exciting!

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..

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. 

Fellow members getting after it!

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

Week 5, Day 1 - The power of the big spoon

I'll be your little spoon any day Erin!

Smolov:
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.

Power cleans (95)
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!

Week 4, Day 4 - The taste of failure

I'm just going to be honest, I left the gym in tears on Friday.

Smolov:
5x5 @ 135
Results: Failed 3 out of 5 sets on third rep, only completed 2 sets
Thoughts: [Insert Explicit Word Here]. I don't understand how I can get 5 sets of 7 reps at 130 but cant get more than two sets of 5 at 135 without failure. I was supposed to do 7 sets of 5 but I had to stop because it wasn't worth hurting myself and I ran out of time. Every time I failed a set I would clean it back up (taking off some weight), rack it and finish the set so I could get something out of it.  There could be a couple reasons behind my failure. I was lifting on an empty stomach or I was just too sore or I'm fighting a cold and bacterial infection in my finger. Regardless, I'm freaking upset. I REALLY need someone to spot me.. I feel like I could have gotten those reps if I had just had someone behind me to help me out a little and give me some confidence. I just hate excuses!

So now what.

Does this mean I quit? Hell no. This is where I modify. So here is my new schedule and hopefully I will have more success. Thanks to my awesome coach/friend dan for helping me figure this out. I'm dropping it down ten pounds and  I will definitely still get a lot of it.

I rested up this weekend and now I'm ready to get at it on Monday. I will get through this!