Crossfit: Week 11, Day 4-5

Thursday I took off again, didn't make the 5pm class and wasn't feeling barbell club although it would have been beneficial.

Friday:  

RX #3!!!

I may not track these as much anymore but getting 3 was a big goal for me.  Last week I did 3 workouts and 2/3 were RX! I doubt that'll happen again for a long time, but I was excited.

Workout:

Squat 4x8 (135#)

This was heavy especially the last set.  I think this week is 5x8, not sure how that's going to go.

WOD

8 Rounds

150m Run

10 situps

5 Wall Ball (20#)

My Time 17:55 (Just a little over 2:00 a round, I'll take it)

Crossfit: Week 11 Day 2-3

Day 2: Rested/Missed.  Work happened and I couldn't make it to the gym in time so.....

Day 3: 2nd RX!!!!!
Wow, this one was hard and was an exercise in "Don't give up".

WOD
30x Burpee Box Overs (24")
30x Front Squats (80#)
30x Burpee Box Overs (24")

I hadn't ever jumped up to a 24" box I don't think, and if I had I'd never done it during a WOD but today was the day.  Wow oh wow that was hard.  The 2nd 30 was just a "Do one more" over and over and was brutal.  I was easily 10 minutes slower than the 'pack' which I have some reservations about and might talk to my coach, but an Rx is an Rx so I'll take it.

Crossfit: Week 11, Day 1

Weight: 240.5 (-1)

Can't believe I'll have been doing this for 3 months before I know it.  It's not getting easier in too many regards but I'm not giving up.

Yesterday's workout

3x3 Overhead press (got up to 95#)

WOD
8 Sets
4 Snatch (65# was a good weight for me on this.  Was able to keep my form really dialed in)
25 Double Unders.  (I did 6 rounds of 20 double unders which I hadn't done before.  Took a long time, but for the effort I put in to get it done I was happy.  Was drowning in sweat at the end.)

Weight today was significantly down from yesterday.  Be interesting to see if I can keep that through next Monday.

Week 10 Catchup

Quick catchup.

Life got in the way and I missed Wednesday's workout.

On Thursday I missed the 5pm WOD and went to the 6:15 class but it wasn't the WOD it was 'barbell club' and we worked on the snatch.  So while it wasn't what I wanted to do it was beneficial I believe.  Got some good pointers.

Friday I had the worst workout to date.  Couldn't do anything without getting light headed.  I firmly believe it's because I'm cutting back the calories a lot and just didn't have the energy.

I went back to the gym Saturday and re-did the Friday workout.  I wasn't what I wanted but I got a better workout in so I'm taking it.

Crossfit: Week 10, day 2. MY FIRST RX!!

BOOOM!!!

Wow, I'm actually pretty stoaked to get my first Rx workout in even if it was an 'easy' workout with none of the things I can't do (T2B, Pullups, box jumps, heavy KB swings, double unders, etc...)

Workout:

Strength
5x2 3 position Snatch getting heavier (got up to 95# which is a total weight PR for me for snatch)

WOD
Every 45s for 6 minutes-(8 reps)
1 Snatch @ appx 75% 1RMRun 300m (mailbox & back)

at 10min mark:Every min for 5 min1 Snatch @ appx 80% 1RM
Run 300m


At 17 min mark:Every 90s for 6 min (4 reps)1 Snatch @ appx 85% of 1RM
Run 300m




So as you can see it was really a 'whatever your % is workout' which worked for me because I can do that.  When the WOD is Rx=135 and you can't do 135 is sorta sucks, but whatever.  Nailed it!

I need to work on the first movement of the snatch.  I can get the bar up but I don't have the explosive pull from knees to hips that I need and that's really keeping me from expanding.  I tried to work on it, but I think I need to come in some class and really just focus on that.

I'm completely exhausted today.  I mean absolutely zero energy.  Tonight's workout is questionable, I might just go home and fall asleep super early.  Weight was down today a pretty decent jump.  Hopefully I can ride this wave and have a big drop come next Monday.

Started to feel like I can really see a difference in my appearance this week.  I should have taken before pictures but I didn't so whatever.

FIRST Rx!!!!!!!!!!  Woo-hoooo

Crossfit: Week 10, Day 1 + Recap

So I haven't given up, but I have been on vacation (planned before Crossfit began so it wasn't a 'I'm tired of the gym' vacation).

I got 2 workouts in during week 8 before missing the 3rd day's class start and then being out the rest of that week and the entire next week.  Didn't do much of anything athletically but rested and recovered and feeling pretty good with the decision.

WEEK 10!  Month 3!  Shake off the Vacation (ugh....)

WEIGHT: 241.5 (-3.5)
(Note: I really didn't expect to lose weight over my vacation.  Eating was random and not all healthy and water drinking was low and alcohol was consumed.  But regardless I came back down weight, so maybe my body just needed a break to catch up to all the training.)

Week 10 Day 1 Workout
Strength
3x8 @ 75# Strict Overhead Press
(This was tough, I'm not sure if it was the week off or the fact that my shoulders are not that strong but this was a tough start.  It's somewhere near 65% of my 1RM, but I think that 1RM day was only the 2nd or 3rd time I've done OHP so it's still a weak area for me.)

METCON
6000# Shoulder to Overhead, whatever weight/rep scheme you want to apply
Every time the bar touches the ground you owe 10 T2B.

So I went with 75# * 80 reps.  75# was the weight I did on the previous (tough) strength part and while it was going to be hard I really couldn't see myself going down to say 50# and doing 120 reps.

THIS WAS VERY VERY HARD!!

I started off with a set of 15 and the reps went down from there.  I got 3 rounds of T2B in before I was just beat and focused on getting the lifts in.  I got all 80 reps done with about :10 to spare on my 20:00 time cap and I was really happy with that.  I owed the bank about 50 T2B, but I got the 'meat' of the workout done so I'm happy with that.

Woke up this morning pretty sore and exhausted, but hoping I can drink enough water today to rebound, probably get to bed early and see if that helps.  Tonight's workout is Snatch, and then more snatch.  Going to be a rough one.

Crossfit: Week 8!, day 1

Weight: 245 (+2!) This was mostly travel eating and salt, lost 3 of it this morning already.

Workout
4 rounds
400m run
24" box Jumps (I did step up)
3 Snatches from ground (90#, 85% of 1RM)

Had a terrific workout yesterday and I hope it's the start of a new trend for this week.  Zero injury and great effort on my part I felt.  I was still towards the back of the back finishing but I felt like I gave it a great effort.  Increased my step ups from 20" to 24" and I could tell the difference.  I hope to be at 20" box jumps with no stepping by the end of August at the latest, but we'll see.

I'm very sore today.  Quads, calves, shoulders are all on fire.  I guess that's proof that I really left it out there.  I'll take it.

Today looks like another workout that I should be able to do all the things maybe without much scale (I still can't do DU or pullups so those workouts are instant scale).  I'm going to try and get 5 rounds finished in the 12 min AMRAP.  If I can do that I'll be pretty happy.