12min to find 1 rep max Snatch
WOD [10 rounds of]
10 rounds
Every 90 seconds
5 snatches (95/65)
100 meter sprint
12 minutes is not enough time to get a new PR. I got up to 85 lbs in my snatch, but according to my records my PR was 90 lbs in August.
Considering that nothing is sore or injured, it woulda been a good chance to get a new PR, but it didn't happen.
Did the WOD at RX cuz snatching 65 lbs is pie to me now.
Wednesday, November 5, 2014
Tuesday, November 4, 2014
Skill: rope climb fail
Today's skill ROPE CLIMBING!!!
WOD [3 rounds of]
1 rope climb
10 goblet squats (55 / 35)
2 rope climbs
15 kettle bell swings
3 rope clims
8 Overhead lunges /per leg (45 / 25 plate)
We tried doing rope climbs for about 10 minutes and I got and itty bit better at it, and that is still just hanging on to the rope and not really moving upwards...
So, for the modified WOD do x2 rope climbs from the floor...
Definitely the toughest part is enduring all the pain it brings to your HANDS and grip, even holding on to the kettle bell was proving to be a mission toward the end.
Had I done actual rope climbs it woulda burn my thighs and legs.
I could never go to an actual competition cuz I totally fail at these crossfit skills.
WOD [3 rounds of]
1 rope climb
10 goblet squats (55 / 35)
2 rope climbs
15 kettle bell swings
3 rope clims
8 Overhead lunges /per leg (45 / 25 plate)
We tried doing rope climbs for about 10 minutes and I got and itty bit better at it, and that is still just hanging on to the rope and not really moving upwards...
So, for the modified WOD do x2 rope climbs from the floor...
Definitely the toughest part is enduring all the pain it brings to your HANDS and grip, even holding on to the kettle bell was proving to be a mission toward the end.
Had I done actual rope climbs it woulda burn my thighs and legs.
I could never go to an actual competition cuz I totally fail at these crossfit skills.
Friday, October 24, 2014
T minus 2 days
Taking a rest day today and tomorrow so I don't tire myself out before the competition.
Wednesday, October 22, 2014
T minus 4 days
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.
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.
Tuesday, October 21, 2014
Classic WOD style
Warm-up WOD
7min EMOM:
10 kettle bell swings (62 lb /35 lb)
6 burpees
5 min rest
METCON
15 min to complete 5 Rounds of:
10 box jumps
10 pull-ups
10 goblet squats (62lb / 35lb)
10 HSPU (or 5 wall climbs)
Today felt very much like a regular crossfit WOD, short, intense, and harder than it seems. The warm-up was great and I finished all the reps every minute, yay!
I did the pull-ups with the medium band, and been trying to incorporate more kipping into it, I think I'm getting the hang of it!
Wall climbs... we haven't done those in AGES and I consider them my mortal enemies. I gave it a shot for the first round, and touched my stomach to the wall for the first time ever, but holy shit they're so hard to dooooooo.
Because of those 5 wall climbs that took me an eternity to complete, I was behind and only completed 4 rounds of the WOD. (For the rest I switched to box push-ups)
But I'm a little prouder of myself, so it's all good.
note to self: wear a more supportive bra for box jumps, it is inefficient to hang on to your boobs while jumping.
7min EMOM:
10 kettle bell swings (62 lb /35 lb)
6 burpees
5 min rest
METCON
15 min to complete 5 Rounds of:
10 box jumps
10 pull-ups
10 goblet squats (62lb / 35lb)
10 HSPU (or 5 wall climbs)
Today felt very much like a regular crossfit WOD, short, intense, and harder than it seems. The warm-up was great and I finished all the reps every minute, yay!
I did the pull-ups with the medium band, and been trying to incorporate more kipping into it, I think I'm getting the hang of it!
Wall climbs... we haven't done those in AGES and I consider them my mortal enemies. I gave it a shot for the first round, and touched my stomach to the wall for the first time ever, but holy shit they're so hard to dooooooo.
Because of those 5 wall climbs that took me an eternity to complete, I was behind and only completed 4 rounds of the WOD. (For the rest I switched to box push-ups)
But I'm a little prouder of myself, so it's all good.
note to self: wear a more supportive bra for box jumps, it is inefficient to hang on to your boobs while jumping.
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.
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