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 smolov. Show all posts
Showing posts with label smolov. 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.
Monday, October 13, 2014
Quads burning
Smolov (back squats):
4x 60% = 130lbs
4x 70% = 150lbs
4x 80% = 170lbs
3x 90% = 195lbs
2x4 90% = 195lbs
WOD
Metcon
Tabata groiners
Run 200 meters
Tabata jumping lunges
Run 400 meters
Tabata butterfly sti-ups
Hmpf. Afternoon class and that was some pretty heavy squats to get done, I did the last 3 sets at 190lbs, because the belt was nowhere to be found and I was pretty much dying squatting so heavy.
Cool Guy Coach was all like "Call me if you need a spotter" but he was chatting away with other peeps. When he finally came to spot me he was ultra motivational which kinda makes me lol inside a little bit cuz he YELLS at me a lot, but I totally need that to push myself through the sets.
Always the last one to finish the squats even if I had a rack all to myself and I have all the percentages figured out beforehand.
Wod was aight. Why do my quads feel like they're gonna fall off my leg by detaching from the tendons when we do jumping lunges? I dunno. I just hope this is how other people feel as well.
4x 60% = 130lbs
4x 70% = 150lbs
4x 80% = 170lbs
3x 90% = 195lbs
2x4 90% = 195lbs
WOD
Metcon
Tabata groiners
Run 200 meters
Tabata jumping lunges
Run 400 meters
Tabata butterfly sti-ups
Hmpf. Afternoon class and that was some pretty heavy squats to get done, I did the last 3 sets at 190lbs, because the belt was nowhere to be found and I was pretty much dying squatting so heavy.
Cool Guy Coach was all like "Call me if you need a spotter" but he was chatting away with other peeps. When he finally came to spot me he was ultra motivational which kinda makes me lol inside a little bit cuz he YELLS at me a lot, but I totally need that to push myself through the sets.
Always the last one to finish the squats even if I had a rack all to myself and I have all the percentages figured out beforehand.
Wod was aight. Why do my quads feel like they're gonna fall off my leg by detaching from the tendons when we do jumping lunges? I dunno. I just hope this is how other people feel as well.
Friday, October 10, 2014
Death by Thrusters
Smolov for the day (back squats):
1x4 65% = 140 lbs
1x 4 70% = 150 lbs
5x4 80% = 170 lbs
WOD
"Death by Thrusters"
Do 1 thruster in the first minute
2 thrusters in the second minute
3 thrusters in the third minute...
Continue until you fail to complete the reps within the minute.
Weight used: 65lbs.
After finishing the 9th minute, I grabbed on to the bar to start the next 10 reps and saw little stars flickering across my lids. I then felt the pain I would endure all over my body if I managed to pull myself through the next 10 reps, and I decided I didn't want to muster up the courage to put myself through that suffering. Thusly, I quit at 9.
I could've probably done it, maybe even to 11, but I wasn't in the frame of mind to go on overkill mode. My shoulder was already acting up and my quads felt like they were self-combusting with each additional rep. I had read on Box Life magazine that the way you get better at crossfit is just pushing through, pushing yourself always to 110% and beyond.
With this enlightened view, I did a couple wods were I didn't allow myself to rest as much as I usually do, lifting RX if I could manage it or only 10 lbs less. But then I got injured due to Smolov, and I started to get worried about seriously fucking up my body again.
That's why this time I decided nine was enough.
(For reference, Toaster Strudel coach got to 14 reps at men's RX -woops I didn't check what it was. Girl Coach had not written her score, nor did any of the morning classes, hmpf)
There's these two new girls, turns out they're in the university's volleyball team. They do have athletic bodies, although on the chubby side right now. Compared to other noobs I've seen come in, they started squatting heavy and pretty low rather fast, so I figured they must've had previous lifting experience (and they do).
I bring them up cuz: their thighs are bigger than mine. This brings me a great sense of comfort. They both have really large thighs, but not the kind that is floppy fat, but an athletic type that gained fat. They're super young too, maybe they'll become crossfit athletes in a year or so.
After the wod, all the coaches on site were trying to talk people into coming in for the Saturday workout. My body already feels wiped out by Friday, and my "crossfit tan" is only getting more noticeable. I'm torn about going.
My calves were all tied up in knots because of yesterday's double unders. I rolled them out but it was super painful.
1x4 65% = 140 lbs
1x 4 70% = 150 lbs
5x4 80% = 170 lbs
WOD
"Death by Thrusters"
Do 1 thruster in the first minute
2 thrusters in the second minute
3 thrusters in the third minute...
Continue until you fail to complete the reps within the minute.
Weight used: 65lbs.
After finishing the 9th minute, I grabbed on to the bar to start the next 10 reps and saw little stars flickering across my lids. I then felt the pain I would endure all over my body if I managed to pull myself through the next 10 reps, and I decided I didn't want to muster up the courage to put myself through that suffering. Thusly, I quit at 9.
I could've probably done it, maybe even to 11, but I wasn't in the frame of mind to go on overkill mode. My shoulder was already acting up and my quads felt like they were self-combusting with each additional rep. I had read on Box Life magazine that the way you get better at crossfit is just pushing through, pushing yourself always to 110% and beyond.
With this enlightened view, I did a couple wods were I didn't allow myself to rest as much as I usually do, lifting RX if I could manage it or only 10 lbs less. But then I got injured due to Smolov, and I started to get worried about seriously fucking up my body again.
That's why this time I decided nine was enough.
(For reference, Toaster Strudel coach got to 14 reps at men's RX -woops I didn't check what it was. Girl Coach had not written her score, nor did any of the morning classes, hmpf)
There's these two new girls, turns out they're in the university's volleyball team. They do have athletic bodies, although on the chubby side right now. Compared to other noobs I've seen come in, they started squatting heavy and pretty low rather fast, so I figured they must've had previous lifting experience (and they do).
I bring them up cuz: their thighs are bigger than mine. This brings me a great sense of comfort. They both have really large thighs, but not the kind that is floppy fat, but an athletic type that gained fat. They're super young too, maybe they'll become crossfit athletes in a year or so.
After the wod, all the coaches on site were trying to talk people into coming in for the Saturday workout. My body already feels wiped out by Friday, and my "crossfit tan" is only getting more noticeable. I'm torn about going.
My calves were all tied up in knots because of yesterday's double unders. I rolled them out but it was super painful.
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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