Training 11/29/11 "Annie"

Regionals 2010 during my best workout. 

Sleep: 7:30p-4a
Sugar: none unless there was some in the 12 Bones "Damn Good Corn Puddin'" I had today w/my brisket.  :)

Training @ 8am
A1. Back Squat @ 30X2; 3-4 x 3; rest 20 sec
A2. Pronated Weighted Chin Ups @ 21X0; 2-3 x 3; rest 20 sec
A3. CTB chin Ups x 15; rest 5 min x 3
Rnd 1: 4x155lbs, 25lbs x 3, 15 x standard kip C2B pronated.  Missed chest rep 15. Felt hard with grip. 
Rnd 2: 4x165lbs, 30lbs x 3, 15 x standard kip C2B mixed grip R supinated. easier. 
Rnd 3: 2x175lbs F on 3. ARGH!, 35lbs x 2, 15 x C2B mixed grip L supinated. BF first 5 reps then standard kip.  Need to work BF on this.  
B1. Sand Bag R shoulder lunges - 20 steps tough; rest 1 min 
B2. Sand Bag L shoulder lunges - 20 steps tough; rest 1 min x 3
  50lbs, 75lbs, 75lbs.  After the fact I realized there were 3 25# filler in the casing when I thought there were two.  Which means this may have been 75, 100, 100. Need to pull out a scale. Hard but able to step through on most. 
+
Coached the floor: 9am-10am
Training 10am
Annie
50, 40, 30, 20, 10
Double unders
Sit-ups (anchored) 
7:24
First 50 DUs UB.  Tripped once during the set of 40, about 3 times during 30 and once with 20 I think.  Sit-ups were uneventful.  I was still feeling Saturday's GHDs a bit, but didn't seem to be an issue.  Overall felt good and comfortable. Have a video which may upload by tomorrow. 


I have a heavy double followed by a heavy single back squat on Saturday.  I've been fighting my mental demons surrounding BS since I received this week's program last night.  I'm going to find myself a positive mantra and start owning it before Saturday.  I'm meeting with Kate tomorrow who is great at helping me to quiet my stingy voice. :)

Training 11/22/11 1 1/4 Back Squats Day 3

C&J PR of 155lbs @ OPTathlon 1.0

Sleep 7:30-4a
Sugar: handful of chocolate covered cashews & rest of yesterday's glass of eggnog which I decided to put in the freezer yesterday.  Ate it with a spoon today.  Reminded me of those frozen pudding pops I used to eat as a kid & the eggnog lasted a lot longer eating it frozen.  :)

Training 9am
Warmed up with an easy 800m row (4:20) and did some sprint drills with double & single leg bounding.  Not feeling too crisp on the warm up & decided to roast a small coffee to get me motivated for some squatting.  The nice thing about drinking regular coffee sometimes less than once per week is that it does the job.  It was a great morning of training & coaching after that little cup.  I remember just a few months ago when it felt like coffee no longer gave me an energy lift.

A. 1 1/4 Back Squat @ 30X0; 4-5 x 4; rest 3 min

5x115, 6x120 (poor counting-video showed 6), 5x125, 5x130 (last couple were challenging. 

B1. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec  3x25lbs, 3x35lbs, almost 2 x 45lbs (not sure if chin cleared on the video replay)

B2. Mixed GRip Kipping Chin Ups - 15 x 3; rest 10 sec 15UB reg kip, 15UB started BF kip halfway through, 15UB BF kip.  A little shaky on the BF especially with consistency of height over bar.  Video of this 3rd round should be coming if I can get videos to upload from my husband's phone. 

B3. SandBag Lunges heavy - 10 steps R shoulder, 10 steps L shoulder unbroken; rest 3 min x 3. 50lbs 1st 2 rounds, added 10lbs plate with the SB to my shoulder for last round. Wasn't sure if I could do the 75lbs bag. Next time. 

Afterthoughts:  Squats weren't crazy heavy, but I felt much better about them today than previously.  Last week there was a great deal of hesitation & dread for that matter between reps.  So I was a bit concerned for the 30X0 tempo, but it wasn't a problem to go down & up today.  With a similar rep range I feel confident I'll be able to start & potentially get a bit heavier next time. I may even be starting to enjoy them. :)

MT following training to bilateral plantar surfaces of my feet.  Lower legs felt better today, but woke up with bilateral stiffness in my arches.  

Training 11/15/11 1 1/4 Back squats & UB Stuff

Sleep 7-3:30a woke up fresh without alarm
No sugar

Training 8am:

A1. Medium Grip Pronated Chin Up @ 31X0; 3-4 x 5; rest 20 sec  

4x BW+15lbs, 4x BW+25lbs, 4x BW+30lbs, 4xBW+35lbs (vid), 3xBW+35lbs
A2. 1 1/4 Full Depth Back Squat @ 40X1; 8,8,6,4,4; rest 2 min

8x115lbs waay harder than remember 115 last time.  had to rest more like 3s between last 4 reps.  

8x105lbs.  Still felt hard last 3 reps, but more appropriate tempo

6x110lbs OK

4x120lbs (vid)

4x130lbs last two were tough, but doable.
B. Ring Dips amrap (-1) x 3 + 10# DB attached; rest 2 min  8, 7, 6
C. Muscle Up x 1/Static Hold 10 sec/L Sit 10 sec; rest 90 sec x 5

Had tape for the wrists this time so no rips.  Perhaps I should just start getting my wrists a bit tougher?? 

1, 1, F, 1, F, F, 1, F, F, 1 Rested 90s after each missed attempt.  F were always on MUs.  Ugh.  Just feel whipped & a bit of a challenge to focus in. 

The 115lbs x 8 took a lot out of me.  My legs felt almost achy for much of the morning afterwards.  Not sure why it was so hard, as I did 115x8 last wk.  Perhaps not enough carbs since Sunday's grinder/perhaps Sunday took more out of my legs than I realized?    My sleep has been about as good as it ever has been and stress is also about as low as it ever has been.  I felt fresh and crisp on the warm up with a 500m row and some quick spring drills with bounding that felt extremely powerful.  One day at a time. I'm not freaking out.  :)

Training 11/8/11 1 1/4 Back squats

Sleep 8:30p-4:45a.  Woke up without an alarm today & lots of energy!

Training 9am @ CrossFit Spirit 

A1. Medium Grip Pronated Chin Up @ 31X0; 4-5  x 4; rest 20 sec (Ended up being 30-45s for most)

       5xBW+10lbs, BW+15lbs, BW+20lbs, BW+20lbs (Rep 5 was tough w/20# so stayed there)

A2. 1 1/4 Full Depth Back Squat @ 40X1; 8,6,4,4; rest 2 min (Closer to 4 min.  I'm easily distracted.)    

        8x115lbs, 6x125lbs, (unsure about if making it 1/4 out of bottom last 2 reps), 4x 125lbs, 4x135lbs(hard)

B. Ring Dips amrap (-2) x 3 + 15# DB attached; rest 2 min 

       8 (2 min rest), 6, (3 min rest on mistake), 4 The extra rest bw 2 & 3 didn't help much with reps. 

C. Muscle Up x 1/Static Hold 10 sec/L Sit 10 sec; rest 1 min x 5

       This last part was deceivingly horrible.  Made the first MU & holds but holds immediately felt tough.  Missed next attempt @ MU a minute later, rested another minute & missed again, Hit it after the next.  On my third set I ripped my wrist to the point of blood w/out any tape.  So I pulled a box over & jumped up to the top & finished the last 3 with 10s static hold, 10s L-sit.  Horribly difficult.  I did get a video of the 2nd set so you can see my shake working to hold those positions (waiting to upload).  I never do L-sits or static holds for that matter and that was evident today.