jen does crossfit

Training from yesterday 7/10/14

July 10th

Warm up: 400m run, 400m row, squat holds/mobility

A. Five sets of:
Front Squat x 1 rep
Warm up sets: bar x5, 95x5, 125x3
145/165/185/205PR/210 not to depth SO FUCKING CLOSE.

We’ve been doing a 5/3/1 cycle and this is the third Thursday in a row we’ve done front squat 1rm. Prior to this cycle my 1rm was 175. First week I felt like shit so only got up to 175. Week two I felt better and hit 195 easy, went for 205 and failed miserably, then got 200 easily. So, obviously 205 was all mental. Week three 205 felt like butter and I had to rush to try to get the last attempt at 210 in thus a no go on the depth.

But it will happen. It is there.

B. Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed
A few warm up sets with bar then
65/70/75/80/85/90

The hardest part was high hang. Especially at 90#, it was just waaaaay too slow. I have so much trouble committing to dropping under the weight because I feel like I’ll fail and hurt myself. So my snatch 1rm is only 105 but should be so much more. Technique, technique, technique.

C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
165x5 / 185x3 / 210x1 - Easy.

D. Every two minutes, for 10 minutes (5 sets)
Back Squat x 4 reps @ 85% of 1-RM
Done off 1rm of 235 so sets at 200#. Other than the first set dare I say these actually felt… good?!? 200# back squats for reps feeling good. I am literally in shock. I also did all my squats today in my chucks instead of olys and it felt awesome. Way more on my heals and stable. I think I’m gonna keep working in them for awhile. Also, last week was the first time I ever used a weight lifting belt when I did front squats. It definitely help me keep my chest up during the lift so I’m officially a fan.

I might not be able to do a pull up to save my life but DAMN IT ALL IF I CAN’T SQUAT LIKE A CHAMP. I want a 250# back squat by Thanksgiving. I think that’ll be easily done.

I think I almost died this week.

I feel like our coach was specifically trying to kill us this week.

Monday July 21st, 2014

A. Back Squat w/ class
*Set 1 – 2 reps @ 75-80%
*Set 2 – 1 rep @ 85-90%
*Sets 3-5 – 1 rep @ 90-95%

Done off 235#. Last one reps at 225. Easy.

B. For time w/ class
15 Power Cleans (185/135 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

This was just fucking awful. Used 135# and did dips with bands. Class was so big we had to go in two heats resulting in a 10min time cap. I got through 3 of the last 5 power cleans in heat 2. I will NEVER be heat 2 again. While everyone just loooooves crossfit and how people cheer for each other yada yada, I absolutely HATE people watching me work out. I don’t care about being watched during competition, that’s actually completely fine. But watching me fail 135# cleans, which I should be able to do, upset me.

C. (extras)
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

Started at 55# and got all the way up to 100#. Missed one at 80# but got it the next try. All full squat, no power, which was cool because getting out of the hole is hard for me sometimes. Should have then done this same EMOM with clean and jerk but just couldn’t mentally bring myself to do it.

Tuesday July 22nd, 2014

A. With class. Six rounds for time of:
400 meter run
165/115 lb. Squat Snatch x 3 reps (used 85#)
Pull-Ups x 15 reps (jumping pull ups)

THIS WAS HORRIFIC. Running is the bane of my existence. 25 minute time cap and I got 5 full rounds and the last 400m done. The snatches felt really good so I’m very happy about that but DEAR LORD THE RUNNING.

B. Bench Press - extra
*Set 1 - 3 reps @60% - 75#
*Set 2 - 2 reps @70% - 90#
*Set 3 - 1 rep @80% - 105#
*Set 4 - 3 reps @65% - 85#
*Set 5 - 2 reps @75% - 100#
*Set 6 - 1 rep @85% - 110#

The sets of 2 reps felt slow but the 3s and 1s felt great. Even with a sore chest from the dips the day prior.

C. Three sets, not for time, of: - extra
Bent Over Barbell Row x 8-10 reps
Band Pull A Part’s x 25-30 reps

Rows with 95# and 30 band pull-a-parts. Slow and easy.

Thursday July 24th, 2014 aka PR CITY BABYYYYYY

A. With class
Front Squat x 1 rep
Rest as needed

Technically we weren’t supposed to go for a PR, just build to a heavy front squat. But whoops did it anyway. 210#!!! Just over a month ago my front squat was 175… 35# increase in a MONTH!!

B. Class
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

55/65/75 then jumped by 5s 80/85/90/95/100/105/110pr/115pr/120f

YAAAAAAAAAAAAAAAAAAAAY!!!!!!! My last 1rep was a 105 power snatch and all of these were full! Hallelujah! I also got 120 overhead really easily but just couldn’t stand up. Slowly but surely I will get there! Happy dance ensued!

C. Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

Completed with 225#. My last 2 rep was 210… boom suckas. Have I ever expressed my love for back squats?! Because it could rival the greatest love of all.

Friday July 25th, 2014

A. Establish 3 rep push press

65/85/105/115pr/120pr BOOM! My previous 1 rep was 105 and I took it for THREE! Then added 15 more pounds for 3!! YAAAAY.

B. 8 min AMRAP
3 Muscle-Ups (2:1 jumping chest to bar) 
6 Ring Dips (normal dips with bands)
9 Alternating Lunges 155/105 (done rx)

Got through 3 rounds and 10 reps. I am super crappy at lunges. My balance is tough coming back from the extension. However, I got my breathing better in balance and was able to maintain core significantly better through this WOD than the last time we did lunges.

All in all, the week was pretty solid. Worked on some aspects that are rough for me (heavy power cleans and running) and got to bang out some strengths (squats all day erry day). Can’t wait for next week.

I’ve got a post due about my lack of weight loss aka holy weight gain, batman. But first, off to find a dress to attend a wedding and then go buy a wedding gift. Last minute shopper on the century, right here, y'all!