Oly lifting

Sleep:  10p-6:30a uninterrupted although I still felt sleepy when I got up

Food:  7a coffee with cream, refuel and protein pre and post WOD beginning ~9am, balance bar at 11am, lunch of breakfast salad with eggs, bacon, nuts and EVOO and balsamic vinegar, popcorn for snack ~2p, dinner of blackened chicken over salad of mixed veggies w/ olives and oil and vinegar dressing, 8p balance bar, 10p arctic zero ice cream

Feeling beat up still from Wednesday's pull up extravaganza!

Training at 7a- 

A.  Build to a max in the snatch

Couldn't stand 85# up to save my life!  Hit 80# multiple times- 10# off my PR of 90#

Training at 9a

B.  Build to a max in the clean and jerk

Only hit 110# today  (5# off jerk PR, 15# off clean PR).  Didn't push too hard- everything felt heavy!  

C.  90% of Snatch - amrap in 8 min

36 reps @ 70#- two misses

Feeling beat up- need a rest day.

New Back Squat PR

Sleep:  10p-5a uninterrupted but not enough.  I can only handle one really early morning- two makes me exhausted!
Food:  5am coffee with cream (and throughout the morning).  I ended up fasting until noon (unintentionally)- I know- NOT GOOD.  Anyway, my regular lunch of HUGE salad with mixed veggies, sauteed greens, nuts, fruit, balsamic dressing, eggs, and shrimp.  Balance bar around 3pm, dinner of steak, salad (see above) fruit and nuts, snack of popcorn and arctic zero ice cream.


Training at 9:30a looked like this: 


Back squat 3, 3, 3, 3
135 x 3, 155 x 3, 160 x 3, 165 x 1, 175 x 1 PR

WOD

Complete 3 rounds of:

1 min max reps Ground to Overhead (Use 60-70% of a multi-rep push-press/jerk max NTE 115/85lbs)

30s rest

1 min max rep Double unders

30s rest

1 min row for cals

2 minutes rest

314 reps- breakdown was:

Row (cal)       17, 16, 16

G2O (85#)     7, 8, 10

DU                 86, 83, 71

105 pull ups, back extensions, and double unders

Sleep- can't remember, so good I guess!

Food- also can't remember- that's what I get for waiting a day to post :)

Training at noon:

30,25,20,15,10,5 rep rounds for time:

Back Extensions

Chin Ups - covp

Double Unders

14:20- chins were the limiter- palms started to sting around 50 so went to singles- BE UB

Had I calculated the numbers before (105 of each)- I may have been less ambitious at the start of this WOD.... That being said, I am contemplating switching up my training.  As much as I love OPT- I would really like to see more strength components (which will probably return after the OPEN) and I haven't been enjoying it as much as I would like.  As much as I love the competition with CrossFit- at the end of the day it is still just a workout.  So- I may dabble in other training methods as we progress.  

The OPEN is coming next week- let the fun begin!

Thrusters... Again.

Sleep:  10p-4:45a uninterrupted
Food:  5am coffee with cream, tried pre wod refuel/protein shake- drank half before training ~9am- finished immediately after ~9:45a, lunch @12p of salad with EVOO and balsamic, mixed veggies and nuts, brussels sprouts and tenderloin, balance bar around 2p, snack of kale chips, apple and hard boiled egg around 3:30p, another snack of fruit and nuts before dinner (STARVING TODAY).  Dinner at 7p of rib eye, squash and large mixed salad (the usual).  Valentine truffle after dinner w/ arctic zero ice cream.


Coached 5:30 and 6:30am classes- worked the ID floor until 9:30- training after looked like this:

A. thruster from rack - build to a tough single; rest as needed

105# thruster, PR- tried 110 but it was a no go

+

for time:

30 thrusters - 95/65#

10 KBS - 1.5/1 pd

20 thrsuters - 95/65#

20 KBS - 1.5/1 pd

10 thrusters - 95/65#

30 KBS - 1.5/1 pd

9:02

all thrusters in sets of 10 until final 10 - 5/5

kbs - all unbroken

The thrusters were hell- my goal was to stay with the plan, which was sets of 10 until the end and KBS unbroken. The KBS were easy in comparison. I did a lot of resting in the front rack position. My goal was to be okay with being uncomfortable (achieved :) although I may be faster in sets of 5.

Lots and Lots of Rowing.

Sleep:  Awesome!  10:30-7:00a uninterrupted!
Food:  7a coffee with cream, post WOD refuel and protein shake ~12:30p, lunch at 2p of salad with mixed veggies, meatballs, pumpkin seeds, balsamic and EVOO and many tahini kale chips YUM!  Balance bar around 4p, 6p dinner of mixed greens salad with Tessamae's balsamic dressing and berries, roast chicken with charred green beans and some mixed nuts.  Will probably have ice cream later...


Training at 11:30am:

Row 10 min @ 90% effort

2164m/ 2:08 pace

rest 5 min

AMRAP in 10 min @ 90%:

10 lunges

10 ghd sit ups

10 push ups

10 back extensions

7 rounds

rest 5 min

Row 10 min @ 90% effort

2181m/ 2:06 pace


Row went better than expected- definitely feeling more competent there. Middle AMRAP was fine, but I  felt my quads fatigue on the push ups- head hurt during but was fine after. Recovered almost immediately- used refuel and protein within 10 min.


No videos today- no real technique issues here today!

Sunday Rest Day- and HeartStrings Fundraiser

Forgot to include the HeartStrings Fundraiser WOD- super fun to help raise money for such an awesome cause!

10 min. AMRAP of
30 DU
10 Burpees

8 rounds

Burpees and More Burpees!

Sleep:  10:30-6:30a
Food:  7a coffee with cream, refuel and bio protein shake ~9am, lunch around 12p of chicken, salad and cucumber salad, snack of popcorn and hardboiled egg with nuts around 2p, large dinner salad with mixed veggies and nuts with gf ground sirloin, arctic zero ice cream at 9p


7a training with the team:

15-12-9

KB/DB Snatch left arm

Box jump -jump up, step down (NTE 30/24″)

KB/DB Snatch right arm

Burpee

For time.

26# KB and 24" box- 7:47

Coached the 8 and 9 am class then OPT training:

A. power snatch - build to a tough double - rest as needed - NOT a 2RM  80 # (not beautiful by any stretch of the imagination)  Need to work on not swinging the bar out

+

as many rounds in 12 minutes:

7 burpees

20 double unders

7 CTB chin ups

6 rounds + 2 burpees- C2B pullups were huge limiter although they got better as the rounds went on- not sure what to make of that...