Training 2/8/12 Isabel + Burpees

Sleep 7:30-4

Today was an example of planning gone wrong.  It was the first day that I experimented with refuel pre-wod.  Took it at 6:45a only for the gym to get hit with a large 7a class.  I got in some snatching and built to 108 as I woke up feeling quite sore in the mid-back from Tuesday's FS/KBS.  It felt terribly hard to engage and hold the bar close.  So I thought that doing a few reps above the workout weight would at least help my mind.  I was without coaching help on the floor b/w 8:30 & 10:30 so the refuel was a waste.  I was pretty hungry by 10:15 so I gave it another go.

Training @ 7am
Snatch to 108lbs looked something like this: 63/83/93/98F/98/103F/103/108F/108

Training @ 10:45a.  Warmed back up to 93 & got started.

3 rds for time:

10 Power Snatch - 95# (technically 93 - ladies bar) 

10 burpees

7:36

(rest 25 min)

I was too timid from the start and it was my slowest round.  If anything this workout was good for building some confidence.  Next time I need to go for it more from the start.  I didn't even attempt any TnG until the start of Rnd 3.  And then I gave up on it after a set of 3 & 2. (4 min mark of vid below) I was fine to continue, but didn't-  I worry about missing reps too much & am working on gaining more confidence in my power.  
Speaking of power when I saw this workout I thought, "There is no way I'm going to get 30 power snatches at 95".  100lbs is my power snatch single as recent as November.  But I hit probably 28/30 without dropping into a squat.  I shocked myself there.  
Done again I think I could go sub 6 on this.  

as many rounds in 3 min:

7 G2O - 95#

15 double unders

More lessons to be learned here.  One-25 minutes is NOT enough time to sell a couple tshirts, write a workout for a client and get my head square before the start of this workout.  I had less than a minute before I had to start and I had just been standing around.  So I did a couple reps & it felt quite heavy.  
Not to mention I had a ridiculous "game plan".  I thought to myself when I looked at it...I should be able to go 30s/rnd for 6 rnds.  LOL  
I missed a video,  but was 27s in by the time I was picking up my rope after the first 7 TnG.  And my overhead was NOT crisp.  Finished the first rnd in about 43s and I had no game plan from there.  It was negativity the rest of the way.  Completely gave up on the TnG and instead was following the bar around the gym.  Finished 2nd round right around 1:45 and going into the third round I started having the following thoughts as I trudged through the 7 reps

• This is Grace weight.  How was I thinking 6 rnds? 
• My Grace is 3:03
• How many rounds SHOULD I get?
• Man, I'm sucking right now.
• I'm definitely going to get 3.
• 7x3 is 21 reps.  That's not even close to a Grace. 
•  Man, I should have worked for 4+
• That Grace time is from over 18 mo ago
• How much time is left? 
• Ok, finish the DUs & get back to the bar. 

End result: 3+2 C&J 
This is what happens to me when I don't set my intentions and go in without a plan...or realistic back up plan.  

On the positive - I finally used my new rope in a workout and the DUs were executed smoothly.  

The thing I learned most....if I don't prepare my mind then my mind will win!!

Next time...finishing 4 Rnds! 

Training 2/7/12 5 rep Thruster ladder

Sleep 730p-4a

Training @ 8am

A. Front SQuat - 3,3,3; rest 3 min

135lbs, 145, 150-not the prettiest and I missed a vid.  T-sp erectors were quite fatigued afterwards.  

B. 5 heavy thrusters on the minute for 8 min - build per minute

Decided to start @ 80lbs-85-90-95-100-105-110-115x2.  A couple minutes later I wanted to finish that set of 5 and did 3 more at 115.  I pushed away from my face horribly on the 3rd.  

+

5 tough swings

sprint 80 m @ 95%

walk rest 2:30 x 5

KB #: 53/62/71/71/71 

Time: 27/26/27/27/27s 

Felt good. 

Training 2/6/12 Swimming

Sleep In bed at 6:55p but not sure when I actually fell asleep til 4am.  When i can't fall asleep right away I don't make a point to look at the clock as it tends to only irritate me further.  So maybe it was 8:30 or 11 by the time i fell asleep.  Not as irritated as Friday night thankfully.

Training @ 10:30am
10 rounds for time:
swim 50m
push-ups x 10

1st rnd 1:03/1:10 by the time I was pushing off the wall for the next round
5 rnds in 6:40
14:04 overall

Started breaking up push-ups on rnd 4. Then got it back and went UB push-ups for rounds 9 & 10.
Didn't feel too bad.  I should have pushed the swim more, but wasn't sure if it would take much out of me.  Breathing was steady every 3 strokes throughout.


Shout out to Kate Carson who hit this C&J PR of 175lbs about 20 minutes before hitting her first muscle-up on Saturday!

Rest Day 2/5/12

Sleep Midnight-8ish.  Not a great night of sleep.  But the concert was fun.  Felt super out of it the majority of the morning.

I was intending to work out today until I arrived at the Y at 11:30a and realized that it's Sunday and they don't open until 1:00.

Training 2/4/12 Training C&J PR!

Sleep: I was in bed by 8, but not sure how long it was until I fell asleep.  I've been doing better about not getting all worked up when I fail to fall asleep right away, but Friday night was not so smooth.  I think it was the anticipation of going to a concert Saturday night & knowing my sleep was going to be off.  I felt so-so upon waking up on Saturday.

Training @ 7am

A. Squat Clean and JErk - build to a tough single in 12 min

95lbs, 115lbs, 135lbs, 145lbs, 155lbs F on Jerk!, 155lbs got it!  The 2nd attempt at 155lbs was a lot more work or at least felt like a lot more work to stand up the squat.  I had lots of negative thoughts going through my head as I stood there with the bar on my shoulders.   I took a moment to clear my mind and give myself a positive cue and then hit it! 

This is a training C&J PR, ties my all time C&J PR and is a "full squat" C&J PR as I power clean more often than the full clean. It feels like so much more work to stand the squat up than to just pop it up to my shoulders.  I understand that in an ideal world I'd be stronger in my clean than my power clean.  This is not a clean PR, but the best I've done since that freak day in Oct 2010 when I hit 165lbs at a WLing clinic.  I think the coffee in Durham is more potent that Asheville. :) 

B. Clean GRip DL - 3 x 3@ 80%; rest 2 min

205lbs x 3x 3. Felt a bit slow off the ground. 

C. HSPU - 50 for time strict

Broke it up as follows: 8/4/3/3/3/3/3/3/2/2/2/1......1 

And here is my OCD split taking: 

Reps/Overall time 

8/18s

12/41s

15/1:09

18/1:41

21/2:12

24/2:50

27/3:23

30/4:00

32/4:30

34-stopped noting time

36 

37...singles all the way to the finish from here. 

9:43 overall 

Rest Days 2/2/12 & 2/3/12

Friday's AM food: greens/steak/turkey breast & gauc. 

Sleep 7p-4a both nights.  Didn't feel like enough.

After mistakenly doing two workouts in one day on Wednesday I then had two rest days.  I had a significant amount of soreness on Thursday particularly through my upper body: lats/pecs/triceps.  By Friday I felt good to go!

Finally got my appropriately sized jump rope cut.  So I practiced with it on Thursday & Friday.
Thursday 4 sets of 30 UB and Friday I completed 5 sets of 50.  Only the 1st set was UB.  All the rest I'd trip once or twice each set.  50 DUs with trips took 28-32s.

Thursday afternoon took the doggies out for a 40 minute stroll in the woods.

Training 2/1/12

Sleep In bed @ 7. Read until 8ish-up at 4.
Could have definitely slept a few more hours this morning.  Body feels a bit stiff throughout the morning...quads/lats.

I made a stupid mistake today.  Rather than realizing that today is Feb 1st & tomorrow the 2nd I read my training as "1st do this. 2nd do this."  About an hr after I finished I was sitting in a fundraiser committee meeting trying to remember what my training was for Thursday.  Boy, did I feel silly when I looked it up.  Oh well...double rest day for me it will be!

Training @ 10am

1st:

7 sets @ max effort:

5 TnG Clean and Jerk - stay on heels

immediately into...

3 rds AFAP:

5 box jumps - 20"

5 burpees

rest 6 min b/t sets

Rnd 1 95lbs 69s
Rnd 2 100lbs 71s
Rnd 3 105lbs 83? need to double check my notes that are at home
Rnd 4 110lbs ? 
Rnd 5 115lbs 78s
Rnd 6 115lbs 83s  
Rnd 7 115lbs 84s. Puked in my mouth a bit 15s b/f starting this last rnd. Awesome. 


Learned a lot about fueling today.  I went into this workout mostly fasted & I started to feel light headed & heavy legs during the 3rd rnd.  I panicked a bit as I wasn't even half way, but grabbed some Refuel & mixed it.  I sipped it during my rest breaks for the rest of the workout.  Seemed to help greatly as my legs started to feel better & didn't completely fall off. 

17 minutes rest b/f 2nd 

2nd:

for time:

Run 1 mile   1st half in 3:33, 2nd in 3:22 for a 6:55 overall. 

30 bench press - 95# Broken into 10, 5, 3, 2, 2, 2, 2, 1, 1, 1, 1. Finished this part @ 10:30

Rope Climb x 5 - 20' Subbed 8 x 14' climbs. 
13:31 overall