3 a day

Front Squat 2 – 2 – 2 – 2 – 2 – 2

Oh man, I made 2 attempts at 115# single rep. I failed bad on the first. I felt as if I was going to low and I wasn't staying active at the bottom of my squat. So I had Sean cue me as when to shoot out out of the bottom for my 2nd attempt. Coming up felt like slow motion. I think I even closed my eyes. Happy to make that attempt. I need to be more diligent about my Wendler 5-3-1; Diso said that a 135-140# front squat would be exceptional for my size. Plus it would probably guarantee me a bodyweight Clean. 

Flight Simulator was a joke. I'm going through that period again where I've lost my double unders. This only reinforces to me that I have to literally double under everyday or I'll forget how to do them. I hadn't picked up my rope in a couple of weeks, and this is what I get. My cadence was all fucked up and I couldn't get the rope under my feet. Gonna be diligent about making double unders part of my daily warm up. 

My third WOD was pulled from the Sectionals floater WODs: 3 Squat Cleans at 70-65%1RM, EMOTM until failure or 20 minutes(that stands for every minute on the minute)

On rep 12, my 3rd rep was a power clean; my legs would not drop down into a squat. Reps 17-20 I only did 2 reps vs 3. 

This really got my blood pumping. When tired, my form goes to shit. I can feel myself not using the entire jump, therefore causing me to catch the bar very forward. At the end I was drenched in sweat. 70#s is 85% of my 1RM of 85#. 

Friday, I felt really lethargic and overall sick. My sinus/chest infection really had me laying down all day. 

Lung burn

Five rounds for time of:

135 pound Deadlift, 9 reps

135 pound Hang power snatch, 6 reps

135 pound Overhead squat, 3 reps

This WOD is written out where your bar is loaded with one weight (I believe rx for mens is 135#), but since I was doing this on my own in the middle of the day, I opted to load 2 separate bars, since a 40# deadlift would be cake. 

This put me on my ass. 40#s is conservatively light IMHO, but for some reason the hang power snatch had me in submission. Jumping the bar up and getting underneath it was still very taxing. Then to stabilize it to overhead squat.

I liked this WOD a lot. Because I've been having some type of cold with chest/sinus infection, I really felt the lung burn afterwards... Really tight and hot, like there was not in my chest. Had me coughing all types of crazy shit. 

I could do this for the rest of my life

Deadlift 5-5-5-5-5

I'm happy. I had just done Wendler 5-3-1 the day before and did 145# x11, so that is how I gauged 155-150#... 155# was just too difficult at 5 reps. So I brought it down to 150. 

That shit was heavy. I felt my form was good; even B-dubs mentioned that I had perfect form. I retorted with, That's a better complement than you're beautiful for a girl who crossfits! 

I think this WOD definitely made me stronger. 

Number 5 of this evening's set

Deadlift 3-3-3-3-3 reps

Fuck, I don't know how to rotate the picture without having to do it in iPhoto. What a pain. 

Anyways this is my first attempt at "heavy" deadlift, non sumo, in about 2 months. I felt ok. Not really strong, but then again it makes sense. I was afraid to go up weight. Again playing it safe. 

Exhilaration!

Split Jerk 1-1-1-1-1-1-1

You have no idea how happy I am that a.) that I am no longer suffering in pain with my back b.) that I am able to do heavy lifts c.) that I set a new split jerk PR!!

Here is a comment I left on the PCF blog over a year and half ago:

March 31, 2010, 2:33 pm - Sweet Assassin

15-20-25-30-35-40 (x2)
I liked the Split-jerk, now I've just got to build up to some heavy weight :)

And here is my blog entry for that March 31, 2010. 

I'm pretty close to my body weight. I know that BW split jerk isn't that big of a deal; it's not a huge marker for strength. I think 1.5x body weigh for split jerk might be something to be marveled at. Either way, super happy with the new PR. I did 80# twice cause on my first rep I didn't feel solid in my landing, and struggled with getting control of the bar. Joe D. noticed that when i dipped, my torso came forward so I didn't drive the bar in a straight line. While the rep counted, I wanted to do it again.

On my second attempt, I resolved to drive my elbows up while racked so that I wouldn't be pulled forward when I dipped. And it worked. I dipped and pushed myself under the bar and the lift felt easy, not heavy at all. 

I really wanted to set a new personal record tonight. I was nervous at the thought of 85#s over my head. Sometimes I think about Arbel failing at a split jerk lift, dumping and breaking his foot in half. Ya, awesome. All I kept replaying in my head was Diso saying Technique! Technique! Technique! That technique is the key to a successful lift for small people, that what you lack in strength will only be amplified in lack of technique. Racking the bar on my shoulders, it felt heavy, even though it was only 5#s more. I took a deep breath and went for it. Success! 

I'm back in the lifting game. I still have hopes to compete. The sub 47kg weight class.... I got to build my strength back. I may have to 

You know what I like about your snatch?

Snatch balance 1-1-1-1-1-1-1

Towards the end I was finally feeling that good solid receiving position at the bottom of the squat. The set of 50s were done multiple times because I was receiving the half way into the squat, not at the bottom. So I made the point to get FASTER! and COMMIT. It's all a mind game. I know I can overhead squat a lot more, but the snatch balance is such a vulnerable position... YOu really have to be confident, not just capable or strong. 

I'm happy. I hope to get up to 70#s soon. 

Wrecked

Power clean 1-1-1-1-1-1-1 reps

55-65-75-80m-80-85m-85PR-90m

I've never done 1RM for Power Clean, so this is my baseline, but I do not for sure that I've never clean a bar over 80#, power nor squat, so I'd say that 85#s is a PR. My attempts at 90 where I failed I think is due to me being tired, not cause I'm not strong or fast enough to successfully complete the lift. So 90 is completely in my sights. 

Went LAXCF and continue practicing cleans. Dan wanted to record me to doing it and here it is:

I initially was doing power cleans, but I think as I get into the higher weights I need to do it as a squat clean. This was 83#s. I like it. I'm sure I could drop under the bar faster, but I'm happy over all. I felt my explosion in my jump shrug was powerful and I'm getting the bar pretty high, it's just swing my elbows around and dropping into that squat. 

I really want to record myself more so I can work on tweaking my technique. 

Soooooo tired. My body is super sore and probably is dying for sleep so it can heal. 

I'm getting stronger

I'm happy with the work I did today. Sad that the past few WODs have been squat heavy, and the outcome is a consistently inflamed hip flexor. I have been icing after every class. It helps relieve the "pain"/tension. 

I think I want to attempt to set a new 1RM Back Squat PR in the very near future. I definitely feel stronger. The 105 set wasn't heavy but not difficult. I wasn't at failure. 

My legs are pretty wrecked. I'm somewhat glad that it's a met-con day tomorrow. 

With a sense of calm

The last time I attempted OHS 3x5 was about 7 months ago. See here.  I'm happy to PR a 3RM @ 65#s. I would have attempted 70#s but the powers that be were closing up shop for the evening. 

This workout set me up for an interesting time with today's WOD... 

Giant among us!

This post is dedicated to Chris Sherwin. 

Deadlift 1-1-1-1-1-1-1 reps

This story is just crazy.... Only in Assassin's world :D

So Martina does Games WOD 11.6. At her completion I claim her 65# bar. I slap on 2-35# plates on it. I lift it. I do not record this on the whiteboard. I add 2-10# plates. I lift successfully and with ease. 

I go to the whiteboard and record my last 2 reps: 125-145-

Add 2 more 10# plates. Lift. Done. 165#.

Add 2 more 10# plates. Liiiiiiiiift really slowly, but complete the rep with "ease" once the bar was off the ground. I was mindful to also do the eccentric movement back down to the ground, knowing it aids in making me stronger. It wasn't bad. 185#. Done. This felt very heavy, which kinda already put in a bad mood, cause I thought, If it was soooo difficult to do my current PR, how the heck am I gonna set a new one at 190? I was discouraged and thought, Maybe I'm not that strong today. 

I scout for 2 and half plates to add another small increment of 5# total. I pulled as hard as I could, but the bar would not even budge off the ground. I knew it was my head. 

I took a long rest and was determined to PR. I went to ZEb and said I HAD to lift this off the ground. On my 2nd and final attempt, I set up strong and pulled. NOthing. 

I got really down on myself. I just laid on the ground with CR and had this running loop of disappointment in my head. We goofed off long enough for the 6:30pm class to start. I decided to FINALLY strip my bar and put it away. AND that is when I found out that the 2 innermost plates were 15#s, not 10#. So this entire time I was recording my reps, I was off by 10#s. 

THEREFORE, I DID SET A NEW PR BY 10#s: 195#s!!!! I'm only 5#s away from DL'ing double my body weight. 

So my last 2 missed reps were actually attempts at 200#s. 

It totally turned my blah class into pure elation. I'm even giddy about it now, 6 hours later :)

200#s is my goal my birthday. Which is totally doable. 

For no particular reason I just want to say that I really appreciate my Coaches, Diso and Zeb. Now that I'm coaching, I have a greater respect for what they do, and I hope that I can be in a place to touch lives like they have mine. 

Striking Out

The Clean & Jerk is a lift that is NOT part of the CFSB template. Oh well! I've been wanting to attempt to set a PR on this movement since I set new PRs on both the split-jerk and front squat. I knew I've gotten stronger since I set my former PR in Oct. '09. 

It wasn't by much (not to say that I couldn't put up more weight, I just thought I'd stop while I was ahead)... 80#s was my 8th attempt, so I knew there wasn't much gas in the tank. My first clean, I felt the bar was a little out in front of my so I caught it forward, but I was able to recover and catch the bar at the bottom of my squat. I stood up and reset. I could feel the stars swirling about my head. I took 4 big breaths and split jerk the bar up and I got under. My left shoulder felt weak and tired and I felt my core "slack." It took me a second to stablize the bar over my head and complete the movement with complete control. I drop the bar, and think "Oh shit, I have to do another one!"

My second rep was waaaaayy better than my first. I knew I had to commit to each movement. I jump shrugged was quicker and with much more force than my first rep. I felt that bar get weightless, and I immediately through myself into the bottom of my squat, and swung my elbows around the bar. It felt so doable---I stood up without effort. No stars about my head. I did take an extra second to reset and catch my bearings before I jerked the bar. I again focused on my speed on getting underneath the bar. There was no way I could press 80#s so I had to rely on my speed to get the bar overhead. And I did!

Super excited. I feel like I definitely could Clean & jerk 85#s, maybe even 90#, but I'm going to take some time before I attempt again. I'll work on my press to get my upper body stronger; work on my front squat so I can "receive" the bar with proper strength; and work on my explosive speed. 

For Met-con dessert I did Games WOD 11.6

As many reps as possible in 7 minutes of:

3 Thrusters (100/65)

3 Chest to Bar Pull ups

6 Thrusters

6 Chest to Bar Pull ups

9 Thrusters

9 Chest to Bar Pull ups

...if you complete the 9 reps, continue to 12 of each, then 15 and so on until the time is completed.

I'm gonna do this again with more weight. I don't really like my performance. Just glad that I got my met-con in. My left shoulder was acting stupid and I had to stop a few times. I forgot to ice it or roll it out. I hope my shoulder isn't jacked. 

This is the most sure I've ever felt

I ran 400m for warm up. Came back and jumped right into DROM. During my leg front kicks and side kicks, something tweaked in my hip. I felt fine at extension, but when flexed it was painful, at 90 degrees or less. I decided to continue with the classic warm up. Doing the squats were painful. I did some stretches and some mob-wod movements to see it would "work itself out." I was determined to do deadlift today. 

Without feeling any relief I jumped into lifting some weight. I started at 115#, then 145#. I wanted the my 165# to by my first official number on the board (In January I set a 4RM PR @ 165#). I got it the new PR!!! It was actually "easy." I did not release the bar at the top of the deadlift, but did the eccentric movement back to the ground. Probably a bad idea for my strained flexor, which at the time I didn't isolate it to be that muscle. 

For 175#, I did release the bar at the top after each rep. The first 3 reps felt great; #4 was tough. Rep #5 was very difficult, breaking the 5RM PR I just set 5 mins prior. After dropping the bar, I fell to my knees feeling the stars swirling about my head.  It really gassed me. I laid there, rotating my hip, feeling the tension building up. At that point, I thought I would do my last set of 5 reps at the same weight of 175#. 

The pain was starting to be too much. Tyler recommended that I throw in the towel and be satisfied with the numbers I put up. I'm glad I took his advice. I immediately rolled out my hip and iced it. It felt sooooo good. 

I have a strong feeling that sleep isn't going to be so comfortable tonight. My hips bother anyway when I'm injury free. 

Instead of back squat tomorrow, I may have to work on push-press and do an upper body couplet, maybe like the Main site WOD, hmmmm. 

Testing my inner strength

Five rounds for time:

7 Front squat (185/135#)

10 Burpee pull-ups

What a day. So much on my mind, and in heart, trying to listen to my gut, still not trusting my intuition.... With all this, I really wanted to unload all this "heaviness" at the box. Just lay it all out. 

With this in mind, I attacked my 1st Strength WOD with lofty goals. My 1RM max, set in November is 105#s. In the past 3 months I've attempted to set a new 1RM of 110# twice about a month ago, failing both times!!!

I remembered being discouraged. I just kept thinking, "What's 5#s more over my current PR of 105#?"

Fast forward to today, and I thought, I'm going to set a new PR. Of course, I actually thought, I'd be happy if I did just one rep, but successfully completing a 3 reps, that just sent me over the moon!!! :)) It was difficult, but doable. I'm sooo happy. Setting a new PR is so satisfying.  

Following the CFSB (that's Strength Bias) template, I proceeded to prepare for a high intensity WOD, taking today's WOD and modifying it so that it would fall under 10 mins and keep the intensity high. I dropped down to 65#s and lessened the reps to 5 & 7 vs. 7 & 10, respectively. After lifting those heavy loads, this WOD was definitely brutal. I just kept thinking, I just want this to be over, I just want this to be over!

End of round 2, I felt hopeless. My legs were so fatigued at that point. My burpee pull ups felt so slow. When I got to the burpees in round 4, I saw the light at the end of the tunnel and put into high gear and went all out. 

I finished my last set of front squats and Diso called "9 mins in!" I knew I wanted to be under 10 mins so I pushed through the last 7 burpees and called time at 9:29. I collapsed and writhed on the floor, feeling my stomach convulsing. My head was reeling... Burpees do that to me. 

This was exactly what I needed. 

4 hours later and my legs are just killed. 

Changing my regiment

RUN TO THE BOX FROM MY HOUSE
Here is the MAP of the route I took. 

I did not run for time, but just to work on my endurance. I was proud that I ran the first mile with stopping. The 2nd mile was pretty tough for some reason; I think because it was the long stretch on the Marina with no "markers." The 3rd mile I did run/walk, but the stretches of running were extensive. I would "bargain" with myself like say, "Just run to that pillar." When I'd get there, I'd rationalize that I'm not tired and tell myself to run to the next marker that I saw, so the third mile went quickly. As well, I was encountering more traffic lights, so it forced me to stop. Therefore, I made the rule that I had to run to each traffic, no ifs/and/buts.

When I got to through my final (red) traffic light at the 90 Fwy, I jogged all the way to the box without stopping :)

Things I learned on my run: I have to keep looking up. I have the tendency to look down at the ground in front of me and I think it makes me "dizzy." Upbeat music is a must; I kept getting Ray Charles and Diana Krall coming up on my shuffle, that I finally put it on the hip-hip folder and I getting into the zone was easier.  Once I get past that discomfort phase, I realize the my body will keep going as long as I keep my internal voice quiet.

I plan to run to the box every Tuesday :)

I got the box knowing that I wasn't planning on doing the WOD. I wanted to work on building my overhead movements. I picked push press and push jerk.

I set 2 new PRs. 1RM PR for Push Press @ 70#s and 1RM PR for Split Jerk @ 80#s. 

That is actually the most weight I've ever lifted overhead. 

I learned today that I really need to work on my speed with the regular push jerk. I switched over to Split jerk, because I was having fear/commitment issues getting under the bar fast enough. I failed one too many times. I KNOW I'm strong enough to lift eh weight, it's just speed and commitment. Knowing I'm strong enough to lift that weight overhead, I switched over to the split jerk, to get my confidence and wanted to set a PR. 

The 80#s felt heavy when I took it out of the rack. Took a big breath in, dipped and drived, and got under the bar quickly. The weight felt solid at the top in my locked out arms. Mid-line felt tight, solid; no longer back "pinching." Super happy. 

Now, I've got to work on my squat clean cause I've never attempted an 80 clean and jerk together :)

So the change in my regiment is that I'm going strictly strength conditioning for the next month... Maybe longer if I don't see the gains I'm expecting. I want to raise all the PRs on all my powerlifts by 10-15#s. 

If the Main Site wod is a heavy-weighted met-con, then I'll do it. For example, tomorrow will be the Games Open WOD 11.3, which is AMRAP Clean & Jerk for 5 mins. That I will do. 

But all the body weight/met con I'll pass. Obviously, I'll make sure I'm getting in a decent amount of cardio in the form of running/Double Unders/Rowing as part of my warm up. 

Let's see if can set some crazy numbers by early May. If I'm not there, then I'll just keep at it. 

Hang Man

Hang Power Clean + Jerk 1-1-1-1-1-1-1

My PR is bullshit. I just searched my blog history and I've never attempted a 1RM Hang Clean, power nor squat. Soooo, while all those are PRs, it's mostly a baseline. Going off memory, I don't think I've ever attempted to hang clean anything over 65#s. I mean, maybe I have, but unsuccessfully. So I'll take the 70#s as a triumph. Especially since I attempted on my 3rd round and failed. I backed off, got my confidence back up and knew it was my head that was stopping me from completing the lift. Lifting all that weight above head is "easy." I pretty sure that I can do into the 80+ overhead. I think I will be attempting jerk from the rack position on Wednesday as my strength day. 

I think I've made the decision to alternate met-con wod with strength conditioning every other day. I want to get stronger so I need to give it more attention. More than what the main site gives it. 

I'm thinking 2 days a week Met-con and 3 days/wk strength. I'm just not seeing the gains that I think other folks I see at other boxes whom do their own programing are accomplishing. 

We'll see. 

Looking for Big Me

Practice Front Lever progressions for 20 minutes.

5 Rounds for time:

185 lb Shoulder to Overhead anyhow, 5 reps

10 Burpees

I need to work on my technique with the press progression into the jerk. My strength is in my legs, my upper body def. needs attention. Knowing this I shied away from going heavy heavy. I stayed at at doable weight, only because I have trouble controlling the bar bringing it back to my shoulders. I def. have the strength  to push press the bar; all 5 rounds the bar was getting pretty, so much so that I didn't have to jerk it... Does that makes sense? I had enough strength to jump it up so high that I didn't have to drop my body underneath it. But every time I brought it back down from that solid finish it almost killed me each time. Sooooooo my conclusion is to work on my presses, all of them, get strong and have more control of the bar so I can go heavier in met-cons not be slowed down by my lack of control. 

The burpees were burpees. 

I'm happy with my time. I felt I went hard the entire time, intensity was high. I needed to let out all the shit that was swirling inside of me in the WOD. It kinda helped. I'm glad I showed up. 

Thrust is still a dirty word to me

Thruster 3-3-3-3-3-3-3

PRs abound! I've gained significant strength since my last attempt at 1RM Thruster in October where I PR'd at 65#s. When I got to 55# it felt easy. So I jumped to 65#s; it didn't feel easy, but not heavy either. So that was a 3RM PR. My first attempt at 70#s I failed, because of form, not because of strength. I took a quick break from the barbell, and went in for my 2nd attempt. I finally got the timing down... cause that's what makes heavy load lifts successful, making sure you're pressing at the right time as your hip explodes open. All 3 felt good, I was def. in control of the bar. 

75#s seemed daunting. I had a a first attempt, at which I failed. Took a break. Went in and kept all those things in mind, keep the bar close to me, trying not to be forward on the balls of me feet coming out of the squat, pressing at the right time of "explosion" and finish strong. And I went, and I got it, but it was ugly. #2, I already knew at the bottom of my squat that I didn't take the time to reset, I didn't inhale fully or "brace" myself, so I think my core was soft. I also think that I didn't press at the right time so energy from my hip opening didn't transfer. I got the bar about 1" over my head and my arms just failed. 

I called it a day. 

It was good. I'm a bit stronger. A bit closer to doing that bitch, Fran, prescribed. How can I complain?   

SaSQUATch 2.0

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

I am riding on the wings of love (only the 2 of us together flying high, on the wings of love!!!).... I am sooooo proud and happy and excited to have beat my old overhead squat PR by 10#s. Mostly because 75#s felt easy. I was sooooo tempted to attempt 80#s, but Rico suggested I don't and save it for a day when my legs are completely rested. I'd probably have to set myself up by having the bar overhead and I step into it, vs. having to jerk the bar from behind my neck, cause 75#s was pretty difficult to get overhead. 

I can't even write about my Front Squat or my Back Squat. I mean, both were valiant efforts, but no PRs. 

I really am psyched about my OH squat. Just cause I know about the the hurdles I had to get over to get to this point: flexibility, mid-stability, etc, etc... I mean, there is a picture I have on FB of me having trouble squatting the 15# bar overhead, and wondering if I'd ever be able to doing anything heavier. And, of course, knowing that 50% of the lift is all mid-line... that I've really gotten to a place where my core is truly solid and I "trust" it. If you only knew what that really means. It's crazy. I will try my best to explain to my mother how much this lift is dependent on abs; if she gets it, then she too will probably feel as I do. But maybe only her. Nate might understand, but I'm not sure how much he cares.  

What rhymes with couplet?

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps

225 pound Back squat, 5 reps

I liked this WOD bery-mucho. So much so, that when Joe called, "1 minute left!" I was kinda sad. When I counted up my rounds after time was called, I was really surprised I did 7 rounds; I thought I did less. 

Just last Friday we did the high rep back squat couplet, where I went with 75#s and that felt heavy for that rep scheme. With in my memory, I initially loaded my bar to 80#s. Zeb said that the weight should be heavy for me, so I added 10#s. (now at home, I really believe I should have done 105#).  At each round, the 4th and 5th rep were pretty difficult. It was kind of scary with no spotter. 

I started with 45#s for my Bench Press, my 1RM being 55- an ugly 1RM, if you know what I mean. At round 4, I went to complete muscle failure, so I opted to strip the weight down to 35#s. I'm already really sore in my pecs, shoulders, lats. I could really use a massage. 

Not much to say about the WOD itself. I may do it again tomorrow at 105# for the back squat. Maybe not. I'll probably stick in a met-con workout... Maybe Annie, finally. 

Just want to mention it was pretty cool being let into the 8:30pm club. 

Goodness Gracious

"Full Grace"

For time:

30 Squat Clean and Jerks (135/95)

Oh my god, this was very difficult for me. I really thought 60#s wasn't going to be challenging enough for me; boy, was I wrong. The wod felt soooo long. I did the first 7 and thought, "Fuck, I'm not even 1/3 way done and I'm gassed." I was really trying to focus on keeping good form and speed- getting my elbows around fast, and catch the bar in the squat vs riding it down. But well into my second set of 10, I was losing my speed. Coming out of the squat was becoming more and more difficult. I was getting deep in the squat, only cause my leg muscles were failing me. 

The last 10 reps I really had to push myself. Every time I cleaned the bar and had to reset for the jerk, I was seeing stars and feeling heady. The reset was about 20 seconds long, just to catch my bearings and let the stars go away-LOL!

My 30th rep was tough. It took all the energy I had to get the bar off the ground, and get underneath it. With my legs pretty much shot, I "collapsed" under the bar and was completely sitting in the squat, I was no longer in the "active" squat position. Great, I thought I had lost it; but somehow I was able to stand up with 60#s racked on my shoulders. (Trying right now on my living room floor, I had a hard time standing up from a seat squat.) Not sure where I got the energy to fire my legs explosively like that. It was crazy. My last jerk I wanted to be solid, not light on my landing. I "stuck" it real well. 

Then I collapsed on the floor as the stars started to swirl about my head. Lol. 

Here is video of my Clean and Jerk. I still think I can speed it up and catch the bar in the squat versus riding it down. Always room to improve. 

You know you love my pink wrist wraps :)