ZE ZMOLOVZ
1x3 60% = 130 lbs
1x3 70% = 150 lbs
1x3 80% = 170 lbs
2x3 95% = 205 lbs
METCON 12 minutes to complete:
400m run
2 rounds (135lbs / 85lbs)
1 power snatch
1 hang snatch
1 overhead squat
200m run
3 rounds of snatch complex
100m run
Max numbers of snatch complex until time out
It's 4 days until our in-house crossfit competition / 2nd year anniversary. Today and yesterday, my left knee feels a little stuck and it has me worried since the first WOD announced for the competition is a 1 rep max for back squats. I know I can hit 205 lbs easily, since it's my old max, but when I got to 215 lbs after the first cycle of Smolov, I was borderline injured and don't think I squatted that low.
I failed the last sets of Smolov today, but I'm about to get my monthly so everything in my body feels drained and tired and not wanting to cooperate.
This Metcon was a lot of fun! I never thought I would say this about snatches, but now that I can do them well it's not a huge deal. Rocker dude did his WOD at 75 lbs and thought I was doing the same weight (which I could had I not been PMSing), but I switched to the "girl" bar cuz I was not in the mood to suffer failed reps due to losing my grip, so I did the WOD at 65 lbs.
Socks Coach said "You're killing it today, Berpii!" which made me smile my shy smile. And Girl Coach always compliments my form it makes me so happppyyyyyy.
The score for this WOD was number of snatch complexes completed after the 100m run.
I got 9 in the remaining time, not bad!
I wonder what we'll do tomorrow? Either way taking Friday and Saturday off to not die during the competition.
Showing posts with label metcon. Show all posts
Showing posts with label metcon. Show all posts
Wednesday, October 22, 2014
Monday, October 20, 2014
Don't Regret not Trying
Smolov SQUATZ
1x3 60% = 130 lbs
1x3 70% = 150 lbs
1x3 80% = 170 lbs
5x5 90% = 190 lbs
Metcon WOD
12 min AMRAP of:
200m run
7 hang clean & jerks (135 / 95)
15 burpees
30 double unders
There's this one [young] dude that has been going to my box for a long time, but he's kinda quiet (maybe standoffish?), or not so interested in crossfit? His squats were ridiculously light!!! Also, his form during the clean and jerks almost gave me several heart attacks worrying over the box getting sued when this fool breaks his back.
I feel that Psoas totally acting up on the 90% squats... yarrrgh.
I did the wod at 85 lbs, which in the night class board, said was the RX for women, my happiness kinda wore off when I checked the WOD again to write this post :(
I thought I was leveling up. Although, only finished 2 rounds cuz yea, 85 lbs is a lot to hang clean and jerk.
I hit my boobs while cleaning the bar, several times. Not gonna be surprised if I end up with bruised nipples tomorrow. So hardcore, bruh.
1x3 60% = 130 lbs
1x3 70% = 150 lbs
1x3 80% = 170 lbs
5x5 90% = 190 lbs
Metcon WOD
12 min AMRAP of:
200m run
7 hang clean & jerks (135 / 95)
15 burpees
30 double unders
There's this one [young] dude that has been going to my box for a long time, but he's kinda quiet (maybe standoffish?), or not so interested in crossfit? His squats were ridiculously light!!! Also, his form during the clean and jerks almost gave me several heart attacks worrying over the box getting sued when this fool breaks his back.
I feel that Psoas totally acting up on the 90% squats... yarrrgh.
I did the wod at 85 lbs, which in the night class board, said was the RX for women, my happiness kinda wore off when I checked the WOD again to write this post :(
I thought I was leveling up. Although, only finished 2 rounds cuz yea, 85 lbs is a lot to hang clean and jerk.
I hit my boobs while cleaning the bar, several times. Not gonna be surprised if I end up with bruised nipples tomorrow. So hardcore, bruh.
Friday, October 17, 2014
Does it hurt yet?
Smolov for the day:
1x3 65% = 140 lbs
1x3 70% = 160 lbs
1x4 80% = 185 lbs
4x5 90% = 195 lbs
WOD
2 rounds of this Metcon:
5 minutes to complete
12 kb swings (44 lb / 35 lb)
12 thrusters (95 lb / 65 lb)
then
1 minute of max burpee box jumps
1 min rest
Not afraid of the smolov sets anymore! In my first set of the 90%, I failed the last rep, but this was pretty good considering I was on my own and getting pretty low on that squat. Holding up 195 lbs for however long it takes me to push out 5 reps is really the most difficult part of those sets, to be honest...
Bruh.
This Metcon.
I dunno what is the coach's idea giving us murderous Metcons on a Friday. After finishing the first set of kb swings I realized how hard the next 10 minutes of my life were going to be, and of course they wouldn't let me do this at anything below RX cuz it's just 12 little thrusters!
Maybe if the rest time was 2 minutes I woulda finished the full set in round 2 as well.
Still deeply in love with Girl Coach. I hope she comes tomorrow.
1x3 65% = 140 lbs
1x3 70% = 160 lbs
1x4 80% = 185 lbs
4x5 90% = 195 lbs
WOD
2 rounds of this Metcon:
5 minutes to complete
12 kb swings (44 lb / 35 lb)
12 thrusters (95 lb / 65 lb)
then
1 minute of max burpee box jumps
1 min rest
Not afraid of the smolov sets anymore! In my first set of the 90%, I failed the last rep, but this was pretty good considering I was on my own and getting pretty low on that squat. Holding up 195 lbs for however long it takes me to push out 5 reps is really the most difficult part of those sets, to be honest...
Bruh.
This Metcon.
I dunno what is the coach's idea giving us murderous Metcons on a Friday. After finishing the first set of kb swings I realized how hard the next 10 minutes of my life were going to be, and of course they wouldn't let me do this at anything below RX cuz it's just 12 little thrusters!
Maybe if the rest time was 2 minutes I woulda finished the full set in round 2 as well.
Still deeply in love with Girl Coach. I hope she comes tomorrow.
Wednesday, October 8, 2014
Wednesday nights are never packed
A little annoyed that most of this week I'll be going to the night classes.
The coach at night is not as enthusiastic as the morning ones and I don't get to stretch enough.
Onwards to Smolov Intense Mesocycle week 1, day 3:
Back squats:
1x3 60% = 130lbs
1x3 70% = 150lbs
1x4 80% = 170lbs
1x3 90% = 195lbs
2x5 85% = 185lbs
Metcon (with a parnter! - 1 partner rests, the other works)
10 burpees
20 double unders
10 toes to bar
I failed the last set of Smolov. This dude took the belt, the girl's belt!! I only got to use it for the 90% set. Yeah, yeah, I kinda rely too much on the belt (or a coach) to get me through the super heavy sets. But tonight the coach seemed more interested in rushing us to get to the metcon.
It was only me and another girl in this class so we were paired up. The guys did ring dips instead of toes to bar. No reps were given, I guess they are training for something? Or at least the coach is.
I was totally not expecting to jump rope so I wore a sport bra with barely any support, my calluses were also ripe for tearing, I thankfully made it through with my hands in one piece.
I did 40 singles cuz double unders is still something I struggle to execute. I've nailed it down to not being able to flick my hands fast enough.
The coach at night is not as enthusiastic as the morning ones and I don't get to stretch enough.
Onwards to Smolov Intense Mesocycle week 1, day 3:
Back squats:
1x3 60% = 130lbs
1x3 70% = 150lbs
1x4 80% = 170lbs
1x3 90% = 195lbs
2x5 85% = 185lbs
Metcon (with a parnter! - 1 partner rests, the other works)
10 burpees
20 double unders
10 toes to bar
I failed the last set of Smolov. This dude took the belt, the girl's belt!! I only got to use it for the 90% set. Yeah, yeah, I kinda rely too much on the belt (or a coach) to get me through the super heavy sets. But tonight the coach seemed more interested in rushing us to get to the metcon.
It was only me and another girl in this class so we were paired up. The guys did ring dips instead of toes to bar. No reps were given, I guess they are training for something? Or at least the coach is.
I was totally not expecting to jump rope so I wore a sport bra with barely any support, my calluses were also ripe for tearing, I thankfully made it through with my hands in one piece.
I did 40 singles cuz double unders is still something I struggle to execute. I've nailed it down to not being able to flick my hands fast enough.
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