lift, and press, and squat and hoist...

Thursday 5,000 lbs floor-to-overhead - I debated on this one whether to completely toss aside the time element and increase the level of difficulty by doing full squat cleans and overhead presses.  My initial thought was at 85 lbs - but in reality, I was pretty sure there was no way I was getting in 59 strict presses at 85 lbs.    Then I thought maybe I would go the 65 lbs route, but I did a couple full squat cleans, and I was not feeling the squat clean love.  After all the debate in my head,  I ended up doing 50 power clean & jerks at 100 lbs.  Time was not spectular, but not terrible.  I finished in 12:31 - about a minute longer than when I did 59 at 85 lbs.

Friday was squats/box squats for Gettin' stronger.  I haven't a clue what I did.  I lifted, and it was heavy, somehow, for some reason, that's about all I remember.  I think I ended with 5 reps at 185, but I can't really tell ya for sure!  Because I had just taken a week off, I decided to stay so that I could get a weeks worth of workouts in about 36 hours.  The regular workout was one straight from the twisted mind of our dear coach, Jonathan.  This Crossfit beauty was:
200 m run
25 pullups
50 kb swings (16 kg)
25 dips
50 lunges
25 knees-to-elbows
50 situps
25 Wallball shots (16 lbs)
50 box jumps (16")
Everyone starts with the run, from there, it can be done in any order.  We started with the run, or in my case, the wog.  After that it was box jumps, 50 box jumps is a plethora of them, in case you didn't realize it....  After box jumps  I went to sit ups.  I figured it would be a decent place to catch my breath.  After the situps it's all kind of a blur - I know at one point I was thinking I would do all the 50's, then I looked, and the dawning realization came to me.  This was a bad idea.  There is alot of really hard stuff in the 25 category! So I mixed it up.  Not sure what order I did them, I know I started with box jumps, and ended with the Kettlebell swings.  The middle is a blur... My end time was 22:something.  When I went to write it up, I had the initial thought that "oh goodie, the only thing modified was my pullups"...Ummm -no.  I forgot the blue banded dips, the KTE's which were nothing but jump, and of course the pullups which are perpetually a blue mark for me.

Saturday was 2 hours of Bench - sets of 5.  I started big, although, I should have been able to do it no problem, my bench was a bit on the weak side. I started at 135 - only got in 4, then went down, to 115, 120, 125, 130.  Afterwards we did some narrow grip benching - which is odd. I ended at 115, which seemed to be about the right weight for me.  I'm not sure why my bench feels perpetually off, but it's been a really long time - probably close to a year since I've felt a really good bench press day.

Tonight was Deadlift - 5/4/3/2/1    Deadlifts felt heavy tonight.  Shocking, I know.   I started at 225 for 5, then 245 for 4, 265 for 3, then I went to 275 for 2, and my head popped in.  The little game my brain plays with me at 275....I couldn't do it, I would get it off the floor, then feel the slightest hint of my back rounding, and down the weight goes.  I ended up throwing on a weight belt and lifted it no problem.  It was ridiculous!!  However, I think I may have to belt up at the 270/275 weight for a while, until I get over this mental block.  I belted in, and did 1 rep at 300.  Not easy, but really, not that difficult.  Like I said the 275 mental block is ridiculous, and I know it.   I really need to work the DL's a bit harder if I'm going to be using a belt.  In my head, I should be able to do 350 right now if I really tried.  I really want 400 by the next time I compete.  If little tiny Heena can do it, so can I!!-

The work week....

Not sure what happened, but apparently I seem to have fallen a week behind.
Monday:  CrossFit Stations #2 - three rounds
- Wallball (16 lbs)
- Pullups
- Slamball (16 lbs)
- Situps
- Box jumps (16")

For some unknown reason, I was feeling kind of weak.  The 16 lb balls were heavy.  It was very strange.  I'm using the 3 vials of blood that were drawn as my excuse, but that's pretty much just an excuse.   I believe I got in 96, 96, then ...73??  I think I added up to 255 total.  Which means those individual numbers are off.  Hmmm...was I at 265? Possibly.  I'm not entirely certain.  I thought I was close to 100 the first two rounds though.  3rd round, as usual I dropped.  Someday I'll be able to stay semi-consistent on all rounds.

Tuesday: The VinMan - 3 rounds

- 1-1/2 rep goblet squats (25 lbs)
- KB swings (12 kg)
- Glute-ham raises
- Deadlifts (125 lbs
- FitBall hip extensions
- Single-leg goodmornings

This one was designed to "Hammer your glutes 'til your butt's like a bowling ball!" 

....and I suppose it would have if my back didn't lock up so bad it.  To say that I sucked at this one would be the understatement of the year.  I started with the Squats.  First round, my back muscles started tightening probably on the glute ham raises a bit, got to DL's, didn't get in nearly as many as I should have but it wasn't too terrible.  Round 2 & 3, was a bit different.  My back was just too locked up to get much done. I did what I could, but it was just painful.  Grand total, I recorded 199 - but I may have gotten 209ish - I know I counted wrong that 2nd round.  This is the first time, that I've been semi close to tears from the pain, I wasn't, but I was close.  Add to that the frustration of itty-bitty numbers, and it just was not the best day.    I'm still not certain why my back muscles seem to lock up so much.....either I'm doing something wrong, or they just don't like working and make no bones about telling me so.  Again, after I stretched 'em out, all was fine.  Aggravating, I tell ya!

Overhead Anyhow -1-1-1-1-1-1-1

I haven't done this one in a while, for some reason Push Jerks have been feeling a bit off for me lately.  I think it's because once the weight hits a certain heavy point, I'm not fully believing that I have enough spring to hoist overhead.  That's all I can figure out.  

I did the first couple as Push Press..with a bit of jerk involved.  125/135/145.  Missed on the 145. Then I decided to try the Split Jerk - this one doesn't come naturally for me, but watching others do it, I am definitely believing that this is a stronger way to do them.   I didn't believe it at first because of the whole balance thing, but I'm seeing it now.  Never having really done split jerks with much weight, I went down.  I went down, so that I could go up.  Next 4 I did were 95/115/135/145.  Again, missed on the 145.  that could be because it was the last round. I'll have to try it earlier.  The disappointing part is that I didn't increase in weight at all.  CRUD! I didn't realize this little fact until afterwards, when I looked at the board,  I definitely should have been able to get the 145.  Next time.

Friday - 200 meter run x 8 rounds
Running sucks.  I don't think I can say that enough.  We did this one in the park.  I matched my fastest time, and got my longest times ever.  Not sure what that means.   I will say, I felt like I was gasping for air at the end worse than before, either that, or I've blocked it from my memory, kind of like women do with childbirth.  Not sure.  I believe I did 48/50/53/56/102/100/56/102 ....or something along those lines. It's definitely a downward spiral through the later rounds.

A whole lotta ,,"eh"

Push/Pull - 3/3/3 Bench Press, Deadlift

Well, these are 2 of the main lifts in a Powerlifting competition. It seems that my fate is sealed, and barring some freak accident, I am pretty much going to be doing this thing in August. YIKES, JINKIES and all of that crap!

So, this woulda/shoulda and coulda been a good thing.  However, I believe that all the running I've done in the last week or so has completely thrown off my lifts.  I took a gander at my previous weights for this workout, quite honestly, was a bit intimidated.  Holy crap!  

Did I match what I did previously??  Hell no.

On the BP - last time we did 3's I did 145/145x2/145x2  This time, I wasn't really feeling it. Some was Cindy repercussions, yes, I was a bit sore, but really, that's just an excuse, and shouldn't have affected things that badly.  I ended up doing 135/145/155x1.   I guess the good thing is that I repeated my 155, which was my 1 rep PR.  So, I'm actually ok with the bench.

Deadlifts on the other hand. Not so good!  I can't remember exactly what I did previously, but I know I got in 3 reps at 270.  This time, 255 about made me crap myself.  I swear my face turned a bright purple shade of red, and blew up like a balloon. (in other words, I was one sexy beast trying to hoist that baby up!)   I did it, but it wasn't exactly pretty, and it was darn tootin' hard.  Next set, I went up 10 lbs to 265.  I got 1.  One really hideously, ugly one.  Tried to get another and another...but they were off.  I would get it off the floor hit a point, started to feel my back rounding, and knew the only way I could go any further was pure back hoisting, so to some extent,  I admit, I did give up on 'em. I could feel all sense of form going to hell, and  that wasn't gonna get me anywhere.   3rd set, I went back down to 255. Got 'em, but it wasn't pretty.

Floor to Overhead anyhow - 5000 lbs  

This is an interesting one because there are different ways you can do it - high reps at lower weight, or fewer reps at a high weight.   I was kind of torn on what to do with it.  The lower weights, I can get through faster.  However, I have a theory in my head, (I always have one theory or another going on, and I believe they are correct, until proven wrong!) this latest theory, is that if I work heavier weights on most everything - especially the things I've become too comfortable with, then in theory, that should help strengthen my other lifts (AKA DL, BP, perhaps cleans, etc).

Also, my cleans and snatches at low weights are ok - not fabulous, but once they hit about 80 or 85 lbs - they need work.  So, while this one was supposed to be for time, and I did work the time element - I also wanted to work on the lifts at heavier weights.  I ended doing 59 reps at 85#.   I did 3 sets of 10 snatches, and 3 sets of 10 (ok 1 set of 9), clean and jerk/press alternating.   My final time was 12:55.  Not overly spectacular timewise, but I did the higher weights for a reason, and only time will tell if this theory pans out. 

H-Ellen - 200 m run, 21 kettlebell swings 16kg, 12 pullups.  5 rounds.

This was my answer to Helen??   I hate running, and apparently am not so good at math. I wanted something without so much running. My answer, many months ago - H-Ellen.  Uh huh.  In reality, it's only 200m less, and it's a heck of alot more KB swings and pullups.  Not so smart am I?

I added time, but last time I did this I was in the big blues, on the low bar doing jumping pullups today, red band kippers.  Big ass difference.  Actually, I was quite happy, although ahead of me by quite a bit, at least for the 1st two rounds I was able to keep Joe G in my sights!  ....and Joe G is a machine!

Round 2, I made the mistake of wiping the sweat from my brow with my hand. Not a good thing to do when your working on your pullups.  Grip was lost. So I threw on some chalk and continued.  For some reason I decided chalk was a good thing.  It's really not. By the end, I had torn the crap out of my left hand.  Ah well, I guess that's the price we pay.

I did do all the KB swings nonstop. YAY!  The run ...SLOW like a turtle.  The pullups - "eh"

Final time was 19:20.  Majority of time spent on the run and pullups.  Shocking, I know.  

Overall - this week - performance wise - very mediocre.  fair to middlin'...."eh"  nothing to write home about.  Ah well, there's always next week.

A week's worth of spouting off!

Sheesh, darn tootin' near a full week behind!  Traveling kind of messes with things!

I'll start at the beginning...

Monday: Nicole -  400m run, max rep pullups.  As many rounds as possible in 20 minutes.

Nicole is not my favorite.  1. I hate running.  2. pullups frustrate me.

Overall, this was just a weird night all around.  I went to the 530p  class, and it was the strangest atmosphere that I've ever experienced.  The 530 group doesn't normally intimidate me, or throw me off too much, but it is different that the 630.  It's not quite as loud and rambunctious as the later class, more focused, but still an all around friendly atmosphere.  Monday was not the typical 530 group, and for some reason there was a palpable tension in the air with a couple of the other people, creating an added tension with everyone else.  Not sure where this came from, or what caused it, but it did make things very uncomfortable.  So, first lap of the run, I kind of ran along with Patty and told her this was not a typical 530 atmosphere, because she was swearing off ever coming again.  Then we continued on.  Pullups, I tried my new kipping maneuver in the red bands - I didn't exactly stack up the numbers!  I ended up getting in 5 rounds + 200 meters and 20 pullups.  Pullups were far less than last time, but last time I had jumping pullups from the low bar, so although less in number, more effective.

Tuesday: Z's birthday.  His choice.  What does he choose?? Why DeFyght Gone Bad of course! We did it a bit differently this time - it was based on Task Priority:

3 rounds for time of:
- 20 Wallball shots (16 lbs)
- 20 Sumo Deadlift High Pulls (55 lbs)
- 20 Box jumps (16")
- 20 Push press (55 lbs)
- 40 Double-unders
- 1 minute rest (self-timed)

I started with the box jumps, and continued through.  There was a 25 minute cutoff on this one.  I failed miserably in getting through all 3 rounds, primarily because of the double unders.  I can get them, but I'm not exactly a speed demon on them.   I got through 2 rounds, saw time was coming to a close, bailed on the last rest minute, and started with my box jumps.  Once I completed those I knew we were within 3 minutes or so of time being called, so I whipped out my push presses and went straight into the high pulls.  I knew I had a better chance of at least finishing what I started before time was called if I went this route rather than going in order.  The DU's were gonna take me forever.  So, I missed on finishing 3 rounds by Wall Ball and DU's.  DRATS!

Wednesday: Back Squats - I was in Omaha - so missed out on heavy squats again! Cripes it's been months since I've done these for weight.  Just bad timing.

Thursday: 3000 lbs overhead anyhow.  This looked like a cool one!  I was still in lovely Omaha so missed it.  Next time though, it will be a really cool way to work/practice snatches!

Friday:  A whole new stations - 3 rounds.  1 minute at each station/1 minute rest in between rounds.

- Split Jumps
- Sandbag cleans (50 lbs)
- Kettlebell swings (16 kg)
- Burpees
- DB goblet squats (25 lbs)

- Pullups

Split jumps are basically jumping lunges.  Round 1, my ankle did not like these so much, but it loosened up a bit after that.  I managed to get an average of about 22 per round on these.  

Sandbag cleans - I believe, overall, I brought my score to around 35 , so 13 -15 per round.  Although on the first round, as I was coming to the end of the minute, I brought the sandbag up, plopped it up, and there was a metal hook or something underneath that landed square on the top of my shoulder!! OWIE!! Yes, I do believe that will be one big nasty bruise when it forms!  Kettlebell swings, overall I cranked these out.   Burpees, blech!  I eeked out a measly 3-5 per round.   The Goblet squats - it depended on the round.  Round 1, I got in quite a few.  By round 3, my thighs were torched, so it was not nearly as many.    Pullups - well, I did them with the fancy kipping move in the red bands, but I really don't have high numbers on these yet.  I can still only manage 3 at a time.  Which equated to about 4-5 per round.  

Overall - I can't remember my score at all - I think it was 89, 78, 67 ish....I know those aren't the numbers at all - overall score was 200 and some odd amount...maybe 220??  Dunno, this one took alot more out of me than I expected.  So in the end, my final number did not register in my brain at all!

Friday night, we went to Joe G's hockey game.  Wow! It was good to be back in the rink, even as a spectator, it made me miss the old roller hockey days.  We may have to have a Genetic Drift reunion!

Saturday:  Power Cleans 5/5/5/5/5

Olympic lifting is not my forte.  When the weight hits a certain level, I lose any form I had completely.   I'm going to work these and a couple other things using the "Kaizen" theory.  That article, I think was the best one that Jonathan has written, primarily because it definitely "spoke to me".   In other words, as I was reading, I saw myself, and recognized the points being made, whether the article was written with me in mind or not.  It's a good reminder for how to better yourself in all kinds of aspects in life.

So, I went into today with this in mind, I started at a relatively low weight and only went up by 5 lb increments, so I could pinpoint the exact weight that I start pulling too soon on these Oly lifts.  I started at 75, went to 80, 85, 90, 95,    At the 95 lb range, I started to do the usual pull too soon, but it wasn't nearly as bad as it was in the past, so I guess we'll see.  Perhaps it was the 5 lb increments that kept me better in line.  I'm not certain.  But I have a plan in my head to get these moves better at higher weights.....we'll see how it works.  Only time will tell.

Went to the Olympic lifting competition afterward.  We only stayed for the snatches.  

All the boys did awesome!  I have to say, this is the first time I've ever seen Rich psych himself out of a lift.   He did what I usually do, which was a bit strange.  Goes to show he truly is human.