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 

Morrison

"Morrison"

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball 6 pound ball 

Box jump, 24 inch box  20" Box

Kettlebell swings, 1.5 pood .75 pood

Long. All 3 movements are very taxing. 150 reps of each. The box jumps just killed me. I felt so slow. I would jump up and step down. My ankles were killing me. 

My 50 round and 40 round took me the same amount of time, about 11 mins. I was already soooo gassed. 

I knew I wanted to do this WOD as a detoxifier to the weekend. I ate freely and without guilt. Back on the wagon... I missed Crossfit. As I laid on the ground after I did my last KB swing, all the blood pulsing quickly in all my biggest muscles groups, and the heat coming off of my body, drenched in sweat... I almost giggled just cause I loved that brink of death feeling. 

Must sleep now. 

I'm going to stop asking

21-15-9 reps for time:

Dumbbell Thrusters (50/35#) 15# for me

Burpee Pull-ups

Lung burner. Pukie. Good god. This is like Fran on 'roids. Thrusters obviously suck balls, but then you add the Dumbbell element where you need soooo much core strength to stabilize and control the dumbbells. My left side is definitely my weaker side.

So WOD recap: Started out by doing 11 Thrusters then threw my DBs on the ground. The last 10 were wretched. The 21 burpee pull ups, while the plus side of them are that you can pace them slow, they completely zapped my energy. I had to kip so hard to get a legit pull up. Set 15 was the WORST! It was at this point I started to feel the burn in my stomach and chest up to my throat... I felt soooooo slow on the thrusters. I had to break up the 15 reps into sets of 5. Zeb had to remind me to breath; ya, I was pretty much holding my breath the entire I was thrusting, probably not a good idea. I realize I have to learn how to stabilize my core and not hold my breath while doing so. The 15 burpee PUs were kind of a blur. 

I was soooooo gassed at the start at the 9 set that it got me angry enough and motivated to just end this shit. Took 4 big ass breaths and just fuckin' hammered out the 9 thrusters with my eyes closed. 

The last 9 burpee PUs were fuckin' brutal. I had Zeb and Coach Zen countin' me down and cheerin' me on. I really wanted to take a break, but I kept moving, albeit slowly, but I was moving. I did 4. Then 2. Then the last 3 Zeb announced to the box I was on my last 3 and all I could hear was a cacophony of "Assassin this!" and "Assassin that!" and all I wanted to do was to puke. I made sure that the last 3 pull ups perfect, with chin well above the bar. Again I had to kip sooo violently since my arms were just fuckin' dead. 

I collapsed on the floor and did not move for about 15 mins. I was completely wrecked and useless. My body was a big throbbing heart beat. I had that post wod euphoria for about an hour and thirty minutes. 

I love that feeling. 

PS- I tore on my right hand. 

Healing and revealing

Three rounds for time of:

50 Double unders

25 Wall ball "2-fer-1s", 20 pound ball

Wowsers this had me in a vice grip. I did this WOD way scaled back last August. I really happy with my time. I did look at the average times on the board throughout the day, and they were mostly in the high teens, so ya I'm happy. 

This was the first WOD where i used my NEW ultra speed cable jump rope that I got shipped on my birthday! I still am not use to the rope. It definitely turns faster so my jumping cadence has to adjust, and also I feel like the handles (with screws) weighs more than the other rope I was using. My wrists also can tell that one handle weighs more than the other, and it definitely has to adjust in turning the rope. 

The 2fer's were really taxing. The first 2 rounds I broke up the 25 in sets of 5 reps. In the third round, I was soooo gassed that I had to do them in sets of 2 each. Kareem and I were pretty much pacing the same the entire time, except that I would get my DUs done about a minute advance... but he would make up ground in the 2fer's. So last round, I finish the DUs, and manage to get eight 2fer's by the time Kareem finishes the last of his DU. He makes up ground so quickly that I call time only 10 seconds before him. 

I didn't feel like I had to puke my afterwards, but lungs were really burning. I had that heady, euphoric feeling for quite some time... Probably more than an hour. I'm glad I ate clean today. I plan to all week. Sunday I felt like lethargic shit. I only ate 1 meal on both Sat and Sun and they were not nutritious. 

Glad to be back in the box. I feel fresh. I really needed that rest. 

3rds for time of:

30 Overhead Squats (95/65) 55#

100 Double Unders

My Time: 44:04

This was very humbling. I definitely went heavy with the OHS. 2nd round was horrible. Somewhere in the middle of the squats I got that lump in my throat and my eyes started to well up with tears... I felt defeated. I had to get a grip. Soon thereafter, I lost a lift, and was spit out from right under the bar, and landed flat on my ass. I got up, cleaned the bar and immediately went right under it again. The thing that kept me going was just that I wanted to finish IT! 

Soooo since my wrists were being soooo taxed under the bar, it really affected my double unders. I was getting upset cause my wrists just would not turn. AT ALL. Like no control over them. I was cursing, getting really frustrated. 

After calling time, i collapsed on my knees. After being stuck in that position for a couple minutes, I had a strong desire to puke. I got up and made beeline outside and fell on my knees again. My stomach just started to cramp and convulse inside. I just dry heaved for the next 15 minutes with intervals of flat on my back. I tasted lunch for the 2nd time in my mouth. I was breathing heavy and sweaty. It was really attractive. 

So I almost cried aaaaaaaaand almost threw up. Ya, this WOD was a winner!

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. 

Unsore

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean

165 pound Jerk

I used a 63# barbell, which is about 85% of my 1RM. 

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?   

The need to be (a)ROUSED

Five rounds for time of:

15 Medicine ball cleans, 20 lb ball

15 Wall ball shots, 20 lb ball

I used a 12# ball for my cleans and 6# for the wall ball.  I'm very satisfied with my time. I never looked at the clock. After I called time, my legs just felt like jello. 

I have ADD right now and cannot concentrate on thinking what to write. I know I liked this WOD. I liked it last  night when it first posted. It sucked. More than I thought it would . I had a feeling of hopelessness at the end of round 2. I was so grateful at the beginning of round 5 that the end was in sight that it gave me a little push to suck it up and finish. 

Kids Cert this weekend. Still haven't booked my accommodations for Saturday. My former procrastinator self shows rears it ugly head every once and awhile. I'm excited to feed my brain. 

That's it. Tomorrow is dead lift and overhead squat. I love both. But not sure if my body will be on board. 

I feel very sleepy and relaxed. 

CrossFit Games Open 11.1

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches

I am super happy with my work today :) The prescribed weight for the ladies is 55#s, which I believe is my power snatch PR, so I knew that it wouldn't be wise to do it RX'd. Plus I wanted to keep intensity up therefore I lowered the weight. I kind of use the guideline of the average weight of the ladies in my box, and figured that 55# is a little bit more than 30% their weight, so 35#s seemed like a good ratio of my bodyweight. 

I super STOKED that I knocked out the first set of 30DUs UNBROKEN. It got me on a high! I just kept thinking, 10 mins is really short and that I should just go as hard as I can. I def. took short breaks but they were calculated. Like for example, during my 2nd round I could not get in a rhythm with my DUs, so I just took 15 seconds to calm myself, and low and behold I knocked out the last 16 unbroken. When you start getting in funk with your DUs, you just have to clear your head and shake it out, and focus on getting your wrists to turn faster, and your hops to be consistent and your mid-line tight... 

The power snatches were not bad. I was doing them in sets of 7 and/or 5. I was doing my best to jump/shrug the weight and NOT half ass it and press the weight up. Each new round of PSs I felt "fresh" and was able to chain together at least 5 reps, all of them feeling strong and solid, with me landing under the bar. 

By round 4, my feet were killing me; the balls, arches and heel. I think it was all the jumping and landing. Joe D. had the same complaint. Hmmph. 

I really liked this work out. It was great. 

Tomorrow- squat heaven!

Oh, and I've decided to apply to be a judge at the Games- regional or finals, I'm not picky. Not even sure if they would pick me. But I think I'd like to contribute to the sport, even though I'm not cut out to be a competitor. 

Mind fuck

5 Rounds for time of:

400 meter run

95/65 lb Overhead Squat, 15 reps

Austin Malleolo 10:16,  Karianne Dickson 11:50 (65lbs)

Scale Version A:  Lower weight

Scale Version B: 3 rounds

This work out got inside me and bullied me. My head arriving in the box was distant and tired. I woke up early to receive delivery of my dining table but they ended up pushing back the delivery to 2PM, making me the opportunity to have a full 8 hours of sleep. 

Just 3 days ago I set a new OHS PR of 60#s. I decided I wanted to go heavy (@ 3 rounds), which meant for me 90% of my PR weight. For warm up Zeb said it would be good idea to load up heavier than your WOD weight for a couple of attempts so that when the WOD started your bar would feel light. 

I decided to attempt 65#s for a new PR. Well I did it! I'm overhead squatting 65% of my body weight. Woo hoo!

3-2-1 Go! we start on the run, which was fine. All 3-400 meters were fine. I was slow, but I wanted to conserve energy for my squats. 

All 3 rounds of OHSs were very challenging for me. Round 1 I broke them up in sets of 5. Round 2 I dump the bar a couple of times, barely able to hit sets of 5, just knockin' out what I could. Round 3, I knew I was gassed. My first attempt had me submitting to the bar's weight and I was laying on my back. It really psyched me out. I C&J the bar and locked out my arms. My mid-line felt really wobbly. It took me almost 30 seconds to get my feet planted. I took a deep breath, and started my slow descend into a squat- I did 5, then 3. On my 4th attempt,  I could feel my arms want to give out, I started to waiver, my bar coming out of the frontal plane; I tried to pull my arms back but it was too much, I dumped the bar and fell on my ass again. At this point my frustration came to head and I felt tears coming down my face. I was sooo tired, unsure if I had it in me. I only had 7 more to do. Setting up in front of the bar was the most intimidating thing I've felt in a really long time. 

I knew it was all in my fuckin' head. Zeb was right there talking me through it. He knew where my head was at. He reassured me that my body is completely able to lift and squat that weight, that I should not doubt it. I don't know how, but I got through my last 7 reps. I felt really alone those last moments. 

The mind is so strong. I'm relieved I got through it. I wanted it bad though. I was pissed that I retreated to fear. But not for a second did I think that I was going to give up. Look at my time, almost 25 mins... mostly of me fighting off the "I can't's" in my head...

I think it's good to have WOD experiences like this one every now and again. It's humbling and terrifying all at the same. It reminds me why I keep coming back and wanting to do more, faster and better. 

OHS you will be my bitch one day. 

Lucidity

Complete as many rounds as possible in 20 minutes of:

7 Back squats (185/ 135) [75#s]

Dumbbell Overhead walking lunge, 10 steps right hand (45/ 30) [12#s]

7 Burpees

Dumbbell Overhead walking lunge, 10 steps left hand

My score: 

Now I'm at a loss as to what my true score is. I really think I did 7 rounds but miscounted. You see, we were paired up for our heats with someone to share the rack with for the back squat. I was paired up with Deniz. She started the WOD in its true order and began with B Squats. I started on the opposite movement at the burpees. Checking over at her progress once a round to make sure that we wouldn't meet at the rack at the same time, I noticed that we were in perfect "opposite" sync. When I was doing my left lunge, she was on her right lunge... When I was doing my back squats, she was doing her burpees... Deniz reported doing 7 rounds and I 6 rounds. I know that the 2nd to the last time I was doing BSs, I questioned whether I was in my 6th round or if I just finished my 6th round. Then take into account that I completed 4 rounds the first 10 minutes; if I really did only do 6 rounds total, that means I was working at half my power the last half of the 20 minutes, which doesn't sound correct. 

So I think my TRUE score is 7 rounds and 5 back squats. 

I loved this WOD. It was good and bad and good. I loved all the movements. I did not press the bar overhead for my left side since my shoulder is still jacked. I hung the dumbbell on my side, it worked. 75#s started to feel heavy after round 4. I was having a tough time at that point getting below parallel. My left shoulder was also feeling tingly in the position it was in for racking the bar on my back. I'm sure my posterior chain is going to be sore tomorrow. 

I only had 4 hours of sleep last night and did not eat a thing before I got to the box, so when the clock stopped I collapsed on the floor and felt a hot rush of blood to my head and face. I moved only once in the next 20 mins (to get out of the way for the next heat); I laid on the cold, glazed concrete floor by the door, enjoying the breeze  cool my sweat-slicked body. I felt all heady and liquid. The post WOD drunk was really intense and lovely feeling. I half closed my eyes and left my mouth go slack, leaving it partially open. I probably looked half in ecstasy and half straddling death. I didn't cheer for the second heat, I couldn't. I was completely content to get lost in my own nothingness. 

More is.... MORE!

Complete as many rounds as possible in seven minutes of:

7 Deadlifts

20 meter Sprint

14 One legged squats

21 Double-unders

20 meter Sprint

I'm stoked. I know I should base my personal gains by comparing myself to what others put on the board, but isn't that the point of the board? Por ejemplo, I think that Jaime is way more advanced than me in many areas, and I exceeded her score... Granted, I don't know how she scaled the WOD, but knowing I got more work done in the same amount of time makes me feel good that I could keep with someone I feel is farther along in her fitness journey. 

I did 105#s (which I wanted to do more, but Zeb told me to take easy) and I used a small box to do my pistols. The box was beneath my butt to catch me if I fell, which I did. From the seated position I still had to extend one leg out and stand straight up off of one leg; it was difficult. Double Unders are definitely my nemesis--- for now! I'm still doing that extra hop between each DU. G thinks it's now ingrained in my brain, like I've made a neurological pathway that now has to be broken and taught to do a DU w/o the hop. If I had DUs down I'd have easily 4 rounds in 7 mins for this WOD. 

Today was a good day, not just in the box, but also at Dreamworks. I was called in to do a catering. I love the crew there. I think I say that every time I finish a shift. It's not work. John really wants to go to Animal in the next week or so. Excited about that. And he has a job lead that is temporary; an independent QA inspector whom runs her consult business was hired by Kaiser Hospital to do an overhaul of their facility.  Tomorrow I've got to shoot my resume over to him to forward to the DM. 

Plus, I have to haul ass to San Gabriel Valley to murder a guy named Steve, who may have cost me several thousand dollars in earnings in my stock portfolio. Like really. I've fired that entire office. There is a way to rectify the offices boo-boo hopefully... I don't want to think about it cause it will get me all hot and bothered. *Serenity now, serenity now, serenity now* Ahhh. 

Time to think of nothing. 

Purge after the binge

As many rounds and reps as possible in 20 minutes of:

15 Double unders

65 lb Thruster, 15 reps (I did one-armed thrusters 20#s)

15 Burpees (I did box jumps, 18")

4 rounds + 15 DUs + 10 Thrusters

This WOD was so taxing. I love/hate double unders. I love them when I'm doing good. I hate them when your mind psyches you out and you can't even get the rope under your feet. My one-armed thruster felt strong; I did go down 5#s from the last thruster work out I did. The box jumps were tiring. 

When time was called, I sat on the floor and realized how much I was drenched in sweat. I had beads of sweat coming down from my hairline collecting at my chin; I felt like a dry glass of wine with many "legs" shimmying the length of the glass except they were long lines of moisture traversing the length of my cleavage. It was crazy. I don't think I've sweat this much since this workout. 

I feel good. Now onto tackling my 90 day No Negativity Challenge. 

Hard work: Northwest Regional Event 4

Row 30 calories

35 pound Thruster, 30 reps

20 foot Rope climb, 3 ascents ( I did 6 rope raises/lowers from the floor)

30 Kettlebell swings, 3/4 pood

Row 20 calories

45 pound Thruster, 20 reps

20 foot Rope climb, 2 ascents(I did 6, when I was only suppose to do 4)

20 Kettlebell swings, 3/4 pood

Row 10 calories

50 pound Thruster, 10 reps

20 foot Rope climb, 1 ascent  (I did 6 when I was only suppose to do 2)

10 Kettlebell swings, 3/4 pood

I could have a 10 page bitch rant about how fuckin' horrible this was on me. But I'll just post my mediocre time and you have to trust me when I say that it was wretched. Hot, burning, bubbly gut... spinning head, gassed lungs... You name, I felt it. 

My time- 28:55.

I'm glad it's over. I'm glad I finished (cause I wanted to tap out sooooo many times) 

I'm just planned pooped. 

I ate a shit meal today. I really think it contributed to the feelings I felt during the wod. I had filipino food. OUr food is bad. I really need to reign in my eating. Like really. Fuck I'm weak. And it's my birthday month. Excuses. I hate when I don't do well in the WODs.  

Well, tomorrow is a new day.