ate leftover mac & cheese... then 7-7-7 amrap... not good.
yeah, i'm not 20, 30, or even 40 anymore ... HA!
7:00 AMRAP in the ATL with my 50+ yr old client and her exec team (who is drinking the CF BCAAs)
7 burpees
7 power snatch @ 75#
8 rounds, 2 burpees, a lot of fun, and a little heaving...
I am not the fastest. I am not the strongest. But I am steady and strong enough to get the job done … too bad I’m not faster, though … I was pretty darned close to getting that 3rd round …
I’ll chalk it up to not wanting it enough… and discovering that there were 9 TTB as I finished up my KBS … surprise!
on the bright side, I got 63 pushups towards my 126 today! yay!
health = 8
For time:
50 Box jump (21”)
50 Jumping pull-ups
50 Kettlebell swings (1pood)
50 steps Walking Lunge
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall balls (#14)
50 Burpees
50 Double unders
OMG, I love chippers… my first filthy 50 and it was delightfully awful.
did this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … I really couldn’t scale too much ... had to go 45# bar, 1 pood KB and 14# ball because that’s all we’ve got @ home... I’m a dork because I actually got through the first 25 pullups before I realised that they were jumping .... gonna be sore…
my goal was sub 30:00 … 29:34 … YEAH BABY!!!
Favorite quote of the day: “Definitely love the crackhouse feel to this box…”
I don’t know WTF I did to my knees this week, but they’re still swollen and “aching” … prolly didn’t help that I worked out this week too.
So yesterday and today … RICE RICE RICE… I miss my box.
A1 10x10yd Farmers Carry (135/95 or 40% of 1RM DL)
B1 Skin-the-cat
C1 Turkish Get-Up 10x per arm
10min AMRAP
Walking Lunges (from bar to wall)
5 CTB Pull-ups
Walking Lunges (from wall to bar)
5 Wall Climbs
Post-WOD: 4×15 Back Extensions
oh yeah … as I was updating BTWB, I noticed I forgot to add this … 4 rounds, 2 pullups … V-V-Awkward/Awful looking wall climbs … getting arms and legs to work concurrently was a challenge!
Press: Advanced 5×2 @ 92% (85# rounded from 87.4)
Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed
CFC Home WOD @ 19:59!!! (woo! just under my goal of 20:00 and within the 25 Min Cap)
doh, housebound again, but i managed to get in WOD in @ home and work on presses 5×2 @ 85. Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed.
Wed WOD 19:59 @ 70# (yay! made my sub 20min goal)
Deadlift @ 135-150-135-135
Intermediate 4×3 @ 86%
form over function ... today was another non-good lifting day. sore, lazy core, and feeling weak from days prior.
5 Rounds, each for time: (3:00 Cap/ Round)
10 Pull-ups (Vested if possible)
15 Clapping Push-ups (Vested if possible)
20 SDHP (95#/65#)
Rest the exact amount of time it took you to finish the round.
2:14 and 3:00 ... I buggered this up by resting for 1:00 when I lost track of my heat delay ... Jason and I finished around 23:something
oooph … SDHP fun … bouncing pushup thingys not so much … fun WOD though! Jason and Ali rule :)
For time @ 21:47
50 Pull-ups
400m Run
21 Thrusters (95/75)
800m Run
21 Thrusters
400m Run
50 Pull-ups
OMG! I totally KA-RUSHED this WOD! Pullups totally unbroken, thrusters light and easy, I lapped Matt at least twice during the runs…
... and then I woke up … with a TERRIBLE hangover from last night. Some people drink … but me? Bacon cheeseburger and fries… it was a delish treat as Kori and I talked about allergies, babies, and biochem (don’t judge, Bryce!). Birthdaypalooza was AWESOME.
No matter, I envisioned Skins telling me to HTFU and then finished Daniel @ 21:47 w/ 65# … in this gawsh-awful heat. I wanna go back to bed.
Oh yeah, just got back from canoeing (can this count as Post-WOD?) and expedition-specific stuff (3:1 z-pulley, self-arrest, 200# recovery, and sandbag throwing). Matt has no compassion for my cheat-meal hangover.
15 min AMRAP @ Home: 10 rounds + 2 TTB
5 Toes-to-Bar
10 Push Press (95/65 or 40% of 1RM jerk)
15 Jumping Lunges
Took my junk food angst out on the bar @ 55# (maybe too light because I really didn’t feel the “hurting” during the last few rounds?). The bar did a great job shredding my hands during the push presses - could be that my lax grip wasn’t helping.
Also, I wasn’t particularly “fast”, but I found a pace and stuck to it. The jumping squats were hard on my knees so I might be doing something wrong. Met my goal of no breaks and less than a 5 count in between.
Felt tired, but good today.
i ruined my workout today by eating cookies and pizza ... i felt so sick afterwards ... and i have no one to blame but myself. i embarassed myself only able to do 2 legit deadhangs for coach yesterday when i thought i could do more... no prob pulling 4-6 kips, but deadhangs are the real test and i failed miserably. i also couldn't string more than 2 TTBs, which have always been one of my favorite movements ... REALLY?!
i said i'd get off my ass march 1st ... and i did it haphazardly, if at all. working out 2-3 times a week is NOT enough to get back on the wagon.
i need to come clean and call out my own BS.
i look scrawny ... i probably lost most, if not all of the quality muscle weight i worked my ass off for this past year ... and i can grab a handful of flab that did not exist. seriously ... if i'm struggling to C&J a weight that i used to warm up with, then i SHOULD be embarrassed.
with all that said...
CrossFit Games Open 11.3 (Made up Thu 4/7)
AMRAP 5 minutes @ 12 rounds
Squat clean & Jerk @ 110 #
http://beyondthewhiteboard.com/workout_sessions/1186815
i question my squat depth on some of those reps, to be honest. i also did't feel like i was pushing as hard as i could ... i gamed it too slow (2 per min) and didn't really go for it until the last minute - which was too late. i had another 2-3 left in me and missed the train...! DORK!
ok, i want to do this one again. clean & jerks are one of my favorite movements ad i am TRULY ashamed of how poorly i performed.
coach said something to me yesterday that stuck ... well, actually, he's said it a few other times too ...
"you overthink things. keep it simple."
he's right... of course he's right... analysis paralysis mixed with laziness ... oh that's makes for a long road ahead ...
so these are the things i'm to do over the next 5 days:
- track what i do and how i've been managing my time from waking to going to bed
- come up with monthly measurements for heavy and long goals
this is going to be tough. why?
i want to make it more detailed. i want to think things through and detail out the plan.
i want to slack off until 6 months before the expedition and do things the way i've done them in the past...
i want to eat like crap and expect my body to perform like it did 10 years ago
but i can't. coach knows and i know that if i'm going to meet my ultimate fitness goal, i need to change things. he made a good point that i think about when i do things, am i doing them towards my ultimate goal?
"when you do something, will it help you achieve that goal?"
to safely climb and return with matt from the denali west buttress route on our unsupported, solo expedition.
given that i'm well on my way to 50 and my climbing days are nearing expiration, i need to change the way i look at fitness and how i treat my body. historically, i treated training as a means to an end as opposed to a lifestyle. that's gotta stop and i can't assume that the body god blessed me with can be taken for granted anymore.
so he's right. of course he's right.
when people ask why some of us at CFC are so loyal and speak so highly of the coaches, it's because of things like this. hard-headed, overthinking goofs like me need people like rudy, bryce, and the gang at CFC to keep us on the right track and help us keep our "GRRR!" on.
let the bloodbath begin.