Training 11/24/11 RDLs@3020 & MU Frustrations

Sleep: 7:30p-5:30a  Happy Thanksgiving!
Sugar: Yes!  Pre-training snacks of steak, walnuts, chocolate covered cashews.  Thanksgiving dessert involved: apple pie, expresso mousse, maple syrup ice cream, pumpkin pecan bar & cranberry sorbet.  Yum!

Training 10:30am

A. RDL - just below knee cap @ 3020; 4-6 x 4; rest 3 min

6x175, 185, 195, 200lbs. (video)

B1. Close GRip Bench Press Drop SEt @ 30X0; 3.3 x 3; rest 10 sec

B2. 1 muscle up/5 ring dips strict; rest 10 sec

B3. R KB Snatch - 1pd x 10 unbroken; rest 10 sec

B4. L KB Snatch - 1pd x 10 unbroken; rest 4 min x 3

Rnd 1: 105/95lbs, complete, complete (video) 

Rnd 2: 110/100lbs, complete, complete

Rnd 3: 115/105lbs, F MU, F MU, complete, complete 

I have a included the video round of today's workout.  It's a good display of me getting frustrated & a prime reason as to why I got myself a coach other than my husband!  He tells me after my 2nd miss that I'm not extending my arms on the turn out of the MU.  I give him a snotty reply of, "That's not my problem right now.  I need to get up in the rings!"  I hit the next one & apologized soon after my workout.  (Perhaps I should have kept the trucker hat on.  It seemed to work well for me. haha) 

KB snatches are not as smooth as they could be.  They are one of my least favorite exercises.  I've had to do them 3 different times in competition & only the first time (Sectionals 2010) were they an issue.  That was mostly because I tried them for the first time two days prior.  They came up again in Regionals 2010 paired with MUs & I took 3rd place in that workout & hit all KBs UB & smooth.  A few weeks later I tried doing them in the gym with a class & was sucking so much that I actually quit the workout.  One of the few that I remember not finishing.  I think that was the last time I did them in the gym.  They were programmed again last Dec for the Carolina Fitness Challenge & again were not a problem.  In this workout today it was definitely doable but felt like more work than I'd like them to be.  

The KB snatch is an example of how I tend to be a "gametime" person.  In that I thrive on the energy & focus I get in competition to be able to knock stuff out.  I know the better I get in training with consistency & fluidity then the more confident & consistent I will be when it is "gametime".  As such, I didn't even complain to Corey about these this time around.  :)  

Looking forward to Saturday's workout!  I have been itching during the week to not jump into some metabolic stuff, but am excited about where the strength training will take me! 

Post-training MT: 

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.