My grip hurts

Front squats 3x3:

• Warm-up, FS 5@45#
• Warm-up, FS 3@75#
• Warm-up, FS 2@95#
  

• 3@105#
• 3@110#
• 3@115# (2/1F)
  

The 3 at 110# felt way better than last time (July 7th). The first 2 at 115 were fine, the last one failed. The "squat" part wasn't the problem, I just couldn't keep my damn elbows up.

Power Clean Challenge:

• Warm-up, tall cleans 8@45#
• Warm-up, PC 5@65#
  

• 3x15 @ 65#, unbroken sets, for time.
  

6:54

I probably rested for about a minute between sets. The first set of 15 just went, no resting anywhere. The second was 8/7, a short rest with the bar tucked into my hips. The last set was 10/5, with a few rests in the rack/hips during each of the last five. When I got done, it took me an entire Rage Against the Machine and half a Jay-Z before I could hold my water bottle. Literally. My fucking grip HURTS. And don't tell me "grip" is not a body part, as (a) it totally is, and (b) it is PISSED.

I rested for about 5 minutes, then did:

• 3x5 @ 75#, unbroken sets
• 1x5 @ 80#, unbroken

(PM) Tabata swings (16K), for fun

14/13/13/13/13/13/13/14 = Total score 106

This was way harder than I remember. I was shooting for 14-15 per 20 second interval. I was swinging my ASS off and couldn't manage to hold on to 14's, even. Crap.

Tuesday July 29 2008

Playground workout with Haskell.

We took the DBs with us, doing stuff for 100m, then dropping and running a full 400m back to them. We ended up back where we started, where we ran a final 400m.

"Sweet 16"
35# him/20# me DBs

• 16 hang squat cleans
• Waiter's/Farmer's walk (one DB up, one DB down) to 100m (50m switch) - drop DBs
• 16 push-jerk
• Farmer's walk to 200m - drop DBs
• 16 hang squat cleans
• Waiter's/Farmer's walk to 300m (50m switch) - drop DBs
• 16 push press
• Farmer's walk back to beginning - drop DBs

19:44

Do I even need to say that this sucked hard? I didn't think so. I beat his time by about 0:25, but only because I am really, really excellent at lunges.

Monday July 28 2008

Warm-up:

• Jump rope 5:00
• CFWU x1 (no squats)
• Windmills 12K 5L/5R x2
• Played around with double KBs - cleans, presses (Fuck. Me.)
  

Deadlifts (1x3):

WU 6@95#, 3@105#, 2@135#, 1@155#

• 3@165# (and then those weren't as strong as I felt they should be, so I did another set)
• 3@165# (better)
  

Core fun:

3 rounds of:

• One-leg Renegade Rows (16K) 8L/8R
• KTEs x 8
  

Then jump rope 10:00 (just messing around)

Sunday July 27 2008

“Michael”

3 rounds of

• Run 800m
• 50 back extensions
• 50 sit-ups

19:59:29

From the house – took a right out of the driveway, to log cabin and back. Subbed good mornings for back extensions. Anchored sit-ups.

I remember now why I don't run from my house. It's really fucking hilly. The last run was pure torture, but I'm stoked to have cracked 20:00 on this one.

Friday July 25 2008

Sprints, 4 x 400m

• Warm-up, easy 400m 2:05
  

• Round 1: 1:45
• Round 2: 1:27
• Round 3: 1:37
• Round 4: 1:38
  

• Waiter’s walk, 400m (12K)
• Switching hands every 50m + 1 extra switch

• Cool-down, slow 400m 2:15
  

Not as good as last time (May 27). One second PR on one lap of 400m, but the rest of them were slower. NOTE: Next time, ditch the “real” running shoes and go back to flats.

Thursday July 24 2008

Warm-up

• CFWU x 1
• OHS warm-up
• OHS 10@35#
• OHS 2@45#

Workout: 5x3 of OHS + weighted pull-ups (AKA “Melissa’s Bad Day at the Gym”)

• 3@45# + 3@5#
• 3@50# + 3@5#
• 3@50# + 3@5#
• 3@55# + 3@7.5#
• 3@55# + 3@7.5#

My OHS would NOT fucking go today. I could not lock that shit down - I have no idea what happened. My 55# sets were so unstable that I didn't dare go up. And it wasn't lack of focus - my body just would not cooperate. Weighted pull-ups went down to singles pretty fast, but they went. In retrospect, perhaps too much work between OHS attempts - I'm still not that good at pull-ups. Never mind with extra weight. And in retrospect, definitely not enough down time between exercises - I probably had less than a minute of rest between each, counting the walk between the pull-up bar and the squat rack.

The carnage continues with a last-minute sub for the bodyweight met-con I had planned (which would have been Smart). Instead I decided to work heavy (for me) thrusters. For time, instead of form. Which was Dumb.

Met-con:

5 (no, 4) rounds of

• 5 Thrusters @ 65#
• 5 burpees

No fucking clue about time, I was too busy trying to put my shoulder back together. I only got four rounds, because the last thruster in round 4 hurt. Something in my shoulder/trap seized up. I hope nobody needs me to reach up and to the left today. This was the first time I've done multiple rep thrusters with 65#. My push-press form needs work - the way up goes well. The way down, the bar path looks like a capital "C". I think that's what tweaked my shoulder.

Fuck. Me.

Tuesday July 22 2008k

Warm-up

• CF WU x1
• Front squats, 2 x 5 reps @ 45#

Squat clean practice

• Tall cleans, 3 x 5 reps # 55#
  

Power cleans - I had a hot date with anything over 85#

• 7@65#
• 5@75#
• 2@80#
• 1@85#
• 1@90# (PR)
• 1@90#

Met-con (warming up to the Power-Clean-Off)

5 rounds of:

• 7 power cleans @ 65# (bar doesn't hit the ground, except to touch down)
• 7 sit-ups @ 35#

5:31

Monday July 21 2008

Shoulder Press 5 x 2

• 2@60#
• 2@60#
• 2@60#
• 2@60#
• 2@60#

Still can't get that third press at 60#.

Met-con:

3 rounds of

• 7 push-press (65#)
• 7 ring dips
• 7 push-ups

8:13

Finished with some one-leg plank on rings, get-up sit-ups and KTEs.

Sunday July 20 2008

Workout at Gold’s with Haskell

Back squats, 3x5

• 5@120#
• 5@120#
• 5@120#

DLs, just for a form review

• 5@155#
• 3@155#
  

Bench press

• 5@65#
• 5@75#
• 5@80#
• 2@85#

Next time, work 3x5 @ 80#

Friday July 18 2008

Melissa's Favorite KB Ladder:

Done in NJ, at Nina's. 5 reps of each sequence with each arm. Swing to change hands. The KB never hits the ground. If you have to rest, rest in the overhead position (preferred) or rack.

• clean (5L/5R)
• clean-swing (5L/5R)
• clean-swing-snatch (5L/5R)
• clean-swing-snatch-(rack)-squat (5L/5R)
• clean-swing-snatch-(rack)-squat-press (5L/5R)
• clean-swing-snatch-(rack)-squat (5L/5R)
• clean-swing-snatch (5L/5R)
• clean-swing (5L/5R)
• clean (5L/5R)
  

10:40 (2:07PR)

Wednesday July 16 2008

Underground Fitness with Zach Even-Esh and Pam MacElree, Edison NJ

Warm-up:

• CFWU-ish – squats, push-ups, etc.
• Agility drills (sprints forward/backward, skips forward and back, lunges forward and back)
• Tire flips. Fuck, yes. 300# tire x 3 flips x 3 rounds

Workout:

• (A) 5x5 of double KB push-press (12K) + sandbag front squats (35# sandbag)

then

• (B) 5x5 of double KB rows (12K) + sandbag lunges (5 each leg), forward and back

then

• Prowler sled drag, 90#, push up parking lot and sprint it back. Twice.

• 20 minutes of try not to vomit.
• Flip the tire some more.
• Crawl to car.

Tuesday July 15 2008

Trapeze school with Cute.

http://www.flickr.com/photos/9866547@N03/sets/72157606315735601/

Monday July 14 2008

CrossFit Virtuosity in Brooklyn w/ Keith

Warm-up:

• Joint mobility
• Hollow position (candlesticks, yoga “fish”)
• Forward rolls (rolls, jumping rolls, rolls to handstand)
• Handstand work (handstand to fall, handstand with shoulder touches, walking handstands)

Workout – Cindy on Rings

AMRAP in 20 of

• 5 pull-ups (jumping on rings)
• 10 push-ups (fucking push-ups)
• 15 squats

11 rounds flat

Saturday July 12 2008

BS 3x3

• 3@105#
• 3@115#
  
• 3@120#

Met-con:

AMRAP in 10 min of Bear Complex @ 65#
(PC, FS, PP, BS, PP)

15 bears + a PC/FS

Friday July 11 2008

Playground workout with Haskell

Warm-up:

• Kipping (tragic)
• Handstands, sort of
• KB Swing school

"Helen"

3 rounds of:

• Run 400m
• 21 KB swings (1 pood)
• 12 pull-ups (Jumping)

10:03

Wednesday July 9 2008

Press, 5x3

• 3@45#
• 3@50#
• 3@55#
• 2@60# (F on 3rd rep)
• 2@60# (F on 3rd rep)
• 1@65#
  

That's the 65# I missed last week. Sweet.

Deadlift 2x5

Warm-up:

• 5@95#
• 3@115#
• 2@135#
• 1@155#

• 5@160#
• 5@155#

Met-con:

5 rounds:

• 10 KB swings (1 pood)
• 10 push-ups
• 10 squats

5:39

Tuesday July 8 2008

Power clean, from the floor, 5 x 2

• 2@65#
• 2@75#
• 2@75#
• 2@85#
• 95# (F)
• 2@85#
  

I forgot to add more weight to the third round. Duh.

OHS practice

• 5@45#
• 5@45#
• 3@55#
• 3@55#
• 3@55#

Met-con

Max reps in 5 minutes - burpee box jumps (20" box).

35 reps.

Monday July 7 2008

Front squats - 5 x 3

• 3@95#
• 3@105#
• 3@110#
• 3@110# (1 rep only) too shaky, so dropped back to 105# to finish
• 3@105#

Tall clean practice w/ 45# bar, about 20 reps.

Wednesday July 2 2008

I have girly shoulders.

I woke up this morning and thought, this is a bad day to do anything but a light and fast body-weight met-con. For some reason, this week's combination of rowing, thrusters and deadlifts absolutely wrecked me. But I pushed on, because I haven't done shoulder presses in about 3 weeks. Should have gone with my instincts, because today was a clusterfuck.

Press 1-1-1-1-1

• 1@45#
• 1@55#
• 1@#60#
• 1##65# (F)
• 1#@65# (F)

65# was my previous 1RM. I've done it once. And I KNOW my shoulders are stronger now, because of all the handstands and stuff. So I'm pissed that it wouldn't go. And, I mean, it was NOT going.

PP 3-3-3-3-3

• 3@65#
• 3@70#
• 3@70# (fuck me, I got distracted and forgot to throw another 5# on the bar... that pissed me off)
• 3@75#
• 3@80# (F)

The first 80# went. The second, not so much. Took a quick break and tried again. Nope. Ridiculous.

Not exactly an AssFit worthy performance, but at least I did something. It wasn't that my shoulders were tired... That whole body "tension" thing was ridiculously hard to maintain, and my dip-drive was weak at best.

On another "for your amusement" note, on the back of today's notebook paper was stuck an old workout from Spring 2005 (a year pre-trainer and 6 months pre-kettlebells). Here's what I was doing BEFORE I started CrossFitting...

Bench press, 20@45#, 20@45#, 12@45#
DB incline fly, 20@5#, 15@10#
DB step-up, 20@10#, 15@10#
Machine leg curl, 20@25#, 15@25#
Cable preacher curl, 2015#, 15@15#
Cable tricep pushdown, 20@10#, 15@10#
Bent-leg knee-ups from a bench, 10 reps, 10 reps

When you stop rolling on the floor in hysterics, show some love for how far I have come... and how much of the Kool-Aid I've gulped in just two short years. Even if my shoulders are still girly.

Tuesday July 1 2008

Warm-up:

• TGU
• Windmills

Workout: Deadlift 5x3

• 3@145#
• 3@155#
• 3@165#
• 3@170#
• 3@170#

Finished with 100 DUs, a few sets of 1 pood KB snatches and a 45 second handstand hold.