Back Squat: 3x5

45x5
95x5

135x5
135x5
135x5

Power Cleans: 5x3

33x3
63x3
83x3

103x2f
103x2f
103x3 (yay!)
103x1f (boo!)

Despite failing 75% of my sets, the cleans still felt good. Last set of cleans I was really working at a good weight with was 105x2 for full cleans. I think 103x2ish power cleans is about right. No PRs this week, but I'm taking everything pretty easy atm and trying to swallow my ego so I don't stall out prematurely and get really discouraged.

Squats were good. Like the press earlier this week, I made for 3 sets what I did for my final set in the first week of 5/3/1. This feels like progress to me.

Deadlift 3x5, Press 3x5

Deadlift:

105x5
135x5
155x3

155x5
155x5
155x5

Press:

45x5
55x5

57.5x5
57.5x5
57.5x5

I was going to go higher with both of these, but I really need to check my ego. Who knows why, but I'm not where i used to be. I need to bump it down a peg so i'm actually doing something productive every day, rather than hammering every workout at or around failure. I hate ego...it sucks.

On the plus side, these weights are about what i did for my final set in my first week of 5/3/1 and i did them for 3 sets without failing this week...so that's good, eh?

Now if my upper back and shoulders weren't screaming at me, i'd have everything

My 5/3/1 experiment has been put on hold for the moment. While I certainly know it will help me tons, I've decided that paying for a CF Affiliate membership and not following the programming, particularly when Neal's turned his programming boat even further in the strength/oly direction than usual, is just stupid. Neal originally wanted me doing 3 strength days a week, and guess what? he has dedicated strength days on MWF now.

I've also been sidelined the last week with, frustation over nagging injuries, lack of progress, and then I got a cold...so I'm just a mess. It's excuse after excuse...and I'm disgusted with it...but I think I'm back!

Power Clean and Jerks - 5x3

WU:
33x3
53x3

Work:
77x3
77x3
77x3
(might have gotten a 4th set in at 77, but I can't remember)

Pullups:
(G) 7-5

First time in ~4 months that i could do jerks with almost no pain in my shoulder. My last rep was a mistake, but it wasn't anything bad. They felt good!

Monday:

Press
Training Max - 67.5

47.5x3
54x3
60.75x3

Power Clean
77x3 PC
97x3 (failed the 3rd rep)
127x3f (failed the first rep)
97x3
97x3

In case anybody was curious, I still suck at bar math, btw...i thought 127 was 107 and i thought that 97 was 83. I'm a hot mess when it comes to bar math...i need to stop being an idiot.

Tuesday:

Deadlift
Training Max - 180

125x3
145x3
165x4


Pullups (U/B): 4-3-
Pullups (G): 5
Dips (G): 6-tweaked shoulder

BS: 160-170-180f
SP: 62.5-70-75f
DL: 167-187-257f-257f

I thought i loaded 213...boy was i wrong. I'm an idiot.

427 total.

No PR. I'm okay with it, though. :)

Had to double up Friday. Squat first, Bench second.

Squat: 157.5 Training Max

45x7
75x5

102.5x5
118x5
135x5 I forgot to rep out


Bench: 90 Training Max

45x10

58.5x5
67.5x5
76.5x7

Deadlifts:

Allow me to preface with the fact that I suck at bar math. This will be a recurring theme for as long as it takes me to learn to add and subtract simple numbers.

75x5
95x5

115x5 This was supposed to be 123.5. I loaded incorrectly. (well...forgot to keep loading)
152.5x5 This was supposed to be 142.5. I double checked to make sure it was correct before i lifted...I realized after that i'm an idiot
161.5x4. This was right...but i suck and couldn't get the last one.

I haven't died. I've been working out and just haven't had the time to post. I may backdate some entries in the near future...unclear.

I wasn't happy with the 3 days/wk strength program that Neal had me create. My lifts remained crappy and stalled, I wasn't seeing any sort of recovery improvement...so after a little over a month, I'm trying something else. Wendler's 5/3/1. word.

Press:
Training Max - 67.5
45x5
50x5
57.5x6

Easy. I didn't even warm up. I had to go to a globo last night. so I just wanted to get in and out without messing around or doing any assistance exercises.

Went to visit CFNE with Jake. The wod was supposed to be,

"Jolly Rancher"
5 Rounds for time of:
15 Box Jumps, 24"
20 Back Extensions
25 Double unders
30 Abmat Sit ups

but too many people showed up for the wod, so Mat turned it into a team wod.

For time, in team of 2:
120 Box jumps, 24"
200 KBS, 53#/35#
300 DU
300 Abmat situps
400m run carrying 45# plate

Time: 37:40

I did stepups to 24", and i started with 35# on the KB swings, but had to stop around 120 reps and get a smaller one. 8kg was the only available.

Tuesday, 121509:

Squats 3x5

45x10 HB
95x5 HB
115x5 HB
135x1f HB
135x3f LB
115x5 HB
115x5 HB
115x5 HB

Lots of rest for my Level 1 cert.

Saturday, 121909:

Tabata Squats: 18-16?-13-13-12-12-12-12 (PR +1)

Note: These were NOT bottom to bottom...thank god.

afternoon wod was Fran...i did not partake.

Sunday, 122009:

i got my first (and second) solo ring support while at the muscle up station. it's about time! :D

Clean 5x2

Hang Power Cleans:
33x5 + 5 front squats
65x5 + 5 front squats
79x2 + 2 front squats
89x2
105x2
105x2
105x2
105x1f
105x2

Pullups: 3x max reps
4 UB
5 UB
4 UB

Notes: I was sharing a platform with EC today. Got some good feedback during my sets. In attempts to get my knees out of the way, I lead with my hips too much, changing my back angle before i get to mid shin. The 4th set is where I tried to correct that, which is why i failed the second rep. Concentrating on that and then lost it at the bottom. I fixed it though! Another thing she said was that I wasn't meeting the bar before. I guess i was letting the bar crash down on me. I guess I fixed that on my own in my last set. They felt more fluid too. Thanks EC :D

Dec. 9, 2009
Fun with Strength:

Press 3x5
45x8
55x5
65x5
65x4
65x5

Pullups: 4 x max reps
5 (UB)
5 (UB)
4 (UB)
3 (UB) (chin ups)

Dec. 12, 2009
CrossFit Fenway Opening WOD #1

12 min Cindy:
5 pullups (2 purple? different brand of bands at CF Fenway)
10 pushups (first 2 rounds on toes, had to drop to knees)
15 squats

7 rounds + 5 pullups + 2 pushups

first time doing cindy with rxed reps!

Well...

I'm broken again. Reverse problem that I was having in August. Instead of feeling great but performing like crap, I'm PRing, but my body feels like crap and isn't recovering. I've accumulated a ton of overuse injuries. My right shoulder, hip, knee, and calf are all really unhappy with me. My elbow also acts up if I'm doing a lot of kipping.

Neal banned me from metcons for the next month or so and is relegating me to 3 days a week, strength only.

Today we did,

Cleans:
High Hang Power Cleans:
33x7
43x5
53x5 + 2 front squats
Squat Cleans:
77x2
87x2
97x2
102x2
102x2
102x1 + 5 front squats
102x1 + 5 front squats
102x1 + 5 front squats

SLDL from a box: 2x10
55x10x2

Deadhangs: blue + black band
was aiming for 3 sets of 5 reps, but i didn't have it. 3 sets went (underhand) 4, 3, 3.

Totally beat.

120309

Rack Jerks:
3-3-3-1-1-1

45x3
75x3
85x3
95x1f
95x1
95x1f

I pressed out the first rep of 75, the three reps of 85, and every attempt of 95. I'm too scared to get under the bar. Need to practice. My split is near perfect without weight or PVC. The second i get a bar, i pussy out

Then:

75 double unders x 3. rest 2 minutes between sets. 10 min cap

I scaled to 50 dus.

3:01/2:19/10 dus in my remaining :40

Cindy:
(BrandX Pack Scaling)

AMRAP 20
3 pullups (blue band)
6 pushups
9 squats

15 rounds, 2 pullups. pushups killed me.

First time doing Cindy in a long time. I'm surprised. I did power cindy (amrap 12, pull/push/box jumps) back in may with a green band on pullups, so those are way stronger. My pushups weren't pretty, but they were on my toes, squats were pie.

19 rounds with the same reps, jumping pullups and knee pushups...so that's a PR.

Then Straight Legged Deadlifts from a box

3x8

awkward movement. I'm not a fan.

45-55-65x2

Snatch:
2-2-2-2-2-2

63f-43-55-63-73f-63

Looking back, 63 was a PR...I apparently got a little cocky. :)

(400m run, 120s rest)x3

1'55"(PR...the 1'54" i got at home on sunday turned out to be a hair short), 2'07", 2'14"

Done at home today with mom:

4 rounds for time:
run 400m
50 squats

23'14"

first 400m split was 1'54", which is a huge pr for me. Old pr was 2'06" which i got in...februaryish? (ps, i hate running)...this satisfies a CF Seattle standard!!! (i'm shocked i got this one)

squats were slow. none of the sets were unbroken.
it was cold, it hurt to breathe.
third run was mostly a walk.
knee twinged at the start of my 2nd 400m. It's still acting a little funky right now.

besides the knee, it was a pretty solid wod. i'm happy with it.

Crossfit Boston Wod: 112109

Clean 2-2-2-2

AMRAP 15:
DB Thruster breathing ladder with "moderately heavy" weight. (do one thruster, take one breath, do two thrusters, take two breaths, etc...until you take an extra breath. start over at 1.)

53-75-95-105(PR)

i did 105.5x1 in August and 104x2 in October. I'll take it. I need to push harder here. I'm keeping pace with the other girls on my platform and not taking care of my own strength interests.

Thrusters didn't go well. I grabbed 20#s...what a terrible idea. i think my best was 5? weight too heavy, i wasn't focused at all...no good


Rested until thanksgiving morning, when i did 3x5 back squats and was going to do the neq pc/pu/kbs ladder,

33x10
103x5
123x2
148x4(f)
148x3(f)
148x4(f)

squatting didn't go well. that's only 3lbs higher than my pr. it shouldn't have been that hard. blah.

started the ladder with 68lbs on the bar, a blue band on the pullups and a 12kg kb. i dnfed after my 9 pcs. just wasn't feeling it. doing it at the globo...annoyed, knurling tearing up my hands...just no good

foam rolled for ~30minutes...it was terrible

Jerk: 3-3-3-3-3

33x3, felt fine
63x1f, shoulders ripping...not feeling good at all. switched to pressing

63x3
73x2
73x2
73x1
73x2

then

3 rounds for time of:

20 bjs (subbed step ups. my knee and calf owuldn't have been able to take the abuse)
15 KTEs
10 db thrusters 30% bw in each hand (subbed push presses due to the shoulder thing)

7:53