Rest does things...

10 ROUNDS


10 ONE-ARMED DUMBBELL POWER SNATCHES (25#)
10 PISTOLS (SWITCHING LEGS)
10 GHD SIT UPS

I've only been working out once a week. The last time being the hug a twinkie day. 

I programmed this myself. Inspired by the crazy regional wods posted. I'm quite proud that I didn't tap out. 100 reps of each is a lot. 

When I called time I still had gas in my tank. I think all the rest has been pretty good to me.

Oh, I forgot... I did 3 front squats every minute on the minute for 10 minutes at 95#s which is about 87% of my 1RM. I should retest both my 1RM for Front squat and Back squat cause it felt kinda light.

I definitely think I stronger.

Schlep

Regional Workout 6

For time:

Row 20 calories

30 Burpees

45 pound Two-arm dumbbell ground-to-overhead, 40 reps

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint

I figured the DB work and the K2B were going to kill me. I was right. 

I'm glad I made it to the box. I pretty much slept the weekend away. I took a nap at 3pmish and awoke around 6:15pm. I thought it was 6:15 in the morning. Whoops. I immediately through on my gym clothes and head out the door, not even washing the sleep out of my mouth. 

I finished the row and burpees at 5:30. The DB G2OH I broke up in sets of 5. I chose to do Power Snatch. I probably could have gone heavier. The T2B only lasted until about rep 15; from there I switched to K2E, but would intermittently do T2B if I could kip my body hard enough. This set took my the longest... Maybe 8 mins or so. Getting to the lunges, holding the plate over my head was difficult cause my shoulders were killed from the DB Snatches and the K2B. I took more breaks on the lunges than I wanted. Plus the measurement of 100 ft was NOT CORRECT. I remeasured the distance for the guys heats after me and I definitely did a 125 ft of lunges. Whatevers, more work is good. 

I'm happy with my time. My hand are pretty busted. No blood, but my hands are pretty rough. 

I have commitment issues

Today was a"technique" day. Since pledging to do a 2 month Strength conditioning focus, I didn't really think out how to program it. I came and just sort of picked a lift to do without rhyme or reason, and snatch came out my mind's hopper.

Well, I was fortunate enough to share with Zeb that I have no idea how to structure my strength conditioning to equate to results. He shared with me a CF Journal that provided the answers to what I am seeking. It is CFSB- Crossfit Strength Bias. This article line for line sorted out all my of concerns on to get stronger, faster... CF Gold I call it.

If you dont have a subscription to CF Journal, then you're a dumbass. Get it. Read this article. Read all the articles.

Let's see how the next 6 weeks go. I'm sooooo excited.

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. 

Hungover

21-15-9 rep rounds of:

115 pound Power snatch (I did 40#s)

Wallball shots, 20 pound ball (I used 8#s)

Knees to elbows

What a great, intense day for me to choose to come back into the box. 2 and half weeks away. It was good. I awoke parched and had a throbbing headache. Too much Crown from the night before. Steven and I finally made it to Harvelles. Only took us a month. Lol. I drank glass after glass of water but couldn't shake the hangover. I stayed committed to going to the noon class. I ate a boiled egg and an apple. That's all I could stomach. 

Warming up it felt strangely foreign. The noon class was packed today. At least 15, def. more. I choose to scale the workout to 21-15-9. Practiced my snatch and I felt wobbly. By the end of the first round, I finally felt warm and the movement was seamless. After doing 21 wall balls, my lungs decided to contract and want to expel phlegm and mucus. It was awesome. I felt like I had to clear my throat for the rest of the WOD. The wall ball and K2E were easy part of the WOD. The snatch just completely gassed me. The set of 15 were just tough. 

After I called time, I sat in one place for a good 10 mins. My post workout high was immense. I missed that feeling. I wanted it to last forever. At that point my hangover was just a memory. 

Tomorrow: DEADLIFTS! I love!!!!

Interesting

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

I don't think I've ever worked on hang power snatch. I actually beat my squat snatch PR of 50#s. Crazy. This movement is very challenging. You loose the deadlift for momentum in shrugging the bar, and you take away the squat which allows you more time to get under the bar. So I'm pleased as punch that I got 55# above my head :)

And is that wasn't enough, I went for a Back Squat PR.

Back Squat 1-1-1-1-1-1 reps

AND I GOT IT!

At my attempt of 125#, Rico pointed out that I wasn't set up correctly and I wasn't "tight" all the way around from my shoulders to my mid-line. I wasn't aggressive enough with the bar. When I took off 5#s and attempted 120#, I made sure I racked the bar in a comfortable place on my back and really locked everything tight in my body. Every muscle was tense. I went into my squat and came right up and it felt manageable. Which makes me believe I so have 125#s in my sights :)