April 30, 2013

Some days training is a mind fuck.  My brain is all over the place, couldn't concentrate for shit..  Took 35 minutes into it to actually get INTO it!  I got there but it was a battle.

Training:
15 AMRAP with bar to warm up.  Sore as shit today but as I went along I felt better.

Snatch doubles from high hang 20 min to work up to one heavy.  Got one single 80# went back to 75# for double.  I guess this is my working weight for now.

1 high hang 1 from the floor EMOM 15 min 75#
I really had to talk myself out of quitting or dropping weight, glad I did because I got them all.  Really started feeling good around round 7

HBBS
10x 110
8x 120
6x 130
6x 140
6x150
4x 160
felt good till 150 then got heavy
160 I look like a fucking turtle...what is up with that??  Prob at parallel too.   Bah

I'll get to the tabata later this eve...

April 29, 2013

Today's training was supposed to happen last week but I wasn't feeling up to it so I did it today.  I was actually feeling kinda crappy coming in but I pushed through and now I feel great!!

Training:
EMOM 15-20 min  3 100# push jerks

I made it 15 min they were getting kinda sloppy for 13, 14.  15 was good but I was shakey so I stopped.

Bench AHAP 7x3 I used 85# could possibly have done 90 but I was alone so I didn't want to drop it on myself

HBBS
6x 100
6x 110
6x 120
6x 130
6x 140
all felt really strong

5 RFT
3 wall walks
10 TTB

10:50 not my strong suit

April 28, 2013

Yesterday I trained day 3.  I had a rough week and didn't feel well so I didn't finish all my programming.  I missed the last day.  I am starting to feel better so hopefully next week will be on track.

Training:
1 rm snatch for the day 95# is all I could manage

20 min EMOM with 75# snatch went very well.  I only missed one rep(redid and made it) and landed on my knee for one.

F squat
5x 95
5x 105
5x 110
5x 120
5x 130
all felt good but got heavy towards the end

2k row 9:00 min took it nice and easy
p.s. I hate rowing

April 23, 2013

I got 9 hours of sleep...so far so good this week.

Training:

Pause snatches work up to 1rm weight(wasn't hard, not a big degree to jump)

here is 75#

tried 85# no go :(

then 1 EMOM 15 min started with 75# failed 1 &3 went back to 65# made all

push press 5x3 105# this is heavy for me but I did all fine

HBBS
6x110
6x120
6x130
6x140
6x150
felt good, back a little sore from bar yesterday, pecs very sore from push ups yesterday 140 started feeling heavy 150 felt very heavy but got through all no real pause

10-9-8....kb snatch and dips 16kg
had to switch to 12kg my left arm wanted to snap off.  Bruised my forearm real good, nice lump.  Not gonna lie, I REALLY didn't want to finish these but I did. Once I hit the 5 series I was fine and found my rhythm finally.  Gonna leave a pretty mark.

Protein
20 breakfast(out of eggs)
24 shake
40 lunch
24 shake

April 22, 2013

10 hours of sleep and I'm on the protein train.  Loading up this week so let's see what happens.

Accumulate 30 reps 55# no hands no feet drill.  Think I did better this time.  Here's a couple reps:

EMOM 15 min 80% clean
105# felt very solid

HBBS
8 x 100
8 x 110
8 x 120
8 x 130

all felt good and strong, last set legs were getting tired

5x ME pull ups- kippimg 5-5-5-4-4 (I feel grip strength is a major factor in my lack of pull up ability)
5x ME deficit push up 25# plates 12-12-12-12-8

Protein
breakfast 35
snack 20
shake 24
lunch 35
shake 24

April 20, 2013

After 2 rest days and a massage I was ready to get to it!

Find 1rm Clean and Jerk
ended up being 125 failed 130 3x cleans were fine just the freaking jerk.  I was trying to channel Camille's 255# jerk but yeah, not so much.  Way out in front instead of driving back.  I've hurt my back 2x jerking so I think it's fear that stopping me, not the weight.

5x ME ring rows 5-5-3-3-4
5x ME dips(toes on a box behind me) 5-5-4-4-3
^^^^^^My biggest goat and HSPU

Front squat
5x 95
5x 105
5x 115
5x 125(by accident)

felt good, last set felt heavy

4 rounds 20 alternating front rack barbell step ups 200m run  11:20

a lot harder than I though it would be those step ups really fatigued my arms holding the barbell.

I also did the tabata with the class today wooooooooooohoooooooo

Feel good!

Protein
breakfast 35
shake 24

April 18,2013

Two things. 1. Holy shit my legs are sore.
2. Holy shit!! I can snatch. I did it. I watched it. I did it. I didn't get lucky I didn't muscle it up. I freaking snatched it. Yay!! 5 years trying. Too many hissy fits and thrown bars. And fuck this I am never snatching agains. Thank you everyone that has tried to help me and thank you Courtney. Oh yeah I am a happy girl.

That being said I took a rest day. Getting a massage tomorrow. Woot!

Guess what? I can snatch. Just gotta get stronger now. 135 you will be mine.

April 17, 2012

Let me just say, HELL YES!  I think I'm finally starting to get it right!!  On the agenda was take 20 min to find 1 RM snatch for today.  I got 105#  It kinda surprised me when it landed right there!  I tried for 110 2x but nope, not today but I will!

Sorry about the camera angle.
Here's my 110

 

Then EMOM 80% it was written clean but I think snatch  was what it was supposed to be so I snatched.  Using 85#  I missed the first 4 but nailed all the rest.  Shocked the shit out of me.  Before 85 was hit or miss,  mostly miss...

Next was HBBS

8 x 110

8 x 120

 8 x 130

8 x 140

All felt great, 130 started getting heavy at 6 then 140 started feeling very heavy it's all good though.

Tabata next alternating hollow rock, super man, left and right side plank.  Should be fun ;)

Protien

breakfast 35

shake 24

more later

April 16, 2013

I'm baaaack!  I feel good!  Acupuncture is the shit.  One treatment and these shingles are on the way out!

I have been ready to get back to this and it felt great today.

No hands no feet snatch drill

5 x 65

3 x 75

1x 85

tried 95  nope

worked up to max snatch balance and 2 OHS
65
75
85
95

105 only one OHS failed there

10x 100 used 105, already on the bar
10x 110
10x 120
all felt easy

10 KBS with 70# EMOM

I did not think I was going to be able to finish this but I really surprised myself.

I feel good finally!

Protein
35 breakfast
35 lunch
24 shake
33 snack
35 dinner

April 15, 2013

Today is my 5 year anniversary of gym ownership.  It's been quite a learning experience and I will continue to learn everyday.  Woot!  Now back to my training or complete halt thereof.  Still have the shingles, apparently they last for freaking ever.  So what I'm thinking is squats and fish oil fix everything, right?  Maybe tomorrow...

Well, not too much has changed besides ditching the bandana and adding some heavier plates to that bar.

April 13, 2013

So I'm stuck here while everyone in my family and the Webster crew head out to watch a lacrosse game.  It's a gorgeous day and I can't sit in the sun, so my plan is to find a nice shady spot, listen to the birds and try to relax.  They say shingles are brought on by stress.  I tend to thrive on stress I put too much on my plate, and wait till last minute to clear it.  I need to change that, relax and stop procrastinating.  Well I'm off to meditate or at least focus on nothing for a while or until I see a squirrel.

April 12, 2013

Sidelined with shingles.  I am so pissed.  Just as I was ramping up and ready to start training hard, BAM.  I think I am paying for my gluttony in Florida.  I got two training days in this week and it looks like that's gonna be it :(  Positive note I got 12 hours of sleep last night and have been eating meat like a grizzly bear.

April 10, 2013

Feeling pretty good today.  Could use a little more sleep and I have a HUGE knot in my right trap up into my neck but I'm getting a massage on Friday and it should be fixed right up.

Today's training:
work up to a 3rm push jerk with perfect technique.  I NEED to drop faster.  anyway I got up to 115 and it started getting pretty crappy so I stopped there.  Here's the video

I forgot I'm supposed to be using coached eye and I'm not sure if I can post those here.  I'll try tomorrow.

My 15 min AMRAP of 2@ 105 was strong for the first 8 minutes then it started getting harder but I worked through it without dropping weight.

Front squats
5x 95
5x 105
5x 115
all felt great

glute ham raises are HARD! got 3x 10
weighted planks were HARDER! 45# lasted entire 45 sec was shaking pretty bad at the end

Protein
breakfast 35grams
lunch 35 grams
snack 12 grams

Still have no desire to eat junk :)

April 9, 2013

Ahhhh, vacations over, sickness is over, and belly is hanging over my pants!  It feels like it's been forever since I have eaten well and lifted.  It starts back today, this train was only momentarily derailed.

Protein-
35 grams breakfast
49 grams pre-workout
20 grams post
35 grams lunch



15 min AMRAP empty bar
PS
OHS
snatch balance
snatch

30 min to find 3 position snatch max
80#

65#

                                                                         

75#

                                                                              80#

Lots of work to be done

HBBS
10 110
10 120
10 130

1st and 3rd set felt best.  Couple pauses but felt good, nice and deep

Elizabeth 10 min time cap
21-15-9 95#
PCL and ring dips

10 min right on the button.  I do not have dips(especially since I've gained 10 pounds) used purple band(a lot would have been no repped for lack of lock out on top.

April 4, 2013

Hmmmmm chest to bar pull ups are hard as shit.  13.5 today.  4 min AMRAP of 15 thrusters 65# and 15 c2b pull ups.  Let's get real, I struggle with regular pull ups let alone pulling higher.  No wonder I struggle with mu's.  I got 30 reps in.  Thrusters were, dare I say it?  Easy?  Probably because I only did 15.  Oh well.  I'm finally starting to feel better!  After I thaw on the sand in Florida I will be all better! 

Here I come beach!!!

April 2, 2013

So I am done being sick. Turns out I have a sinus infection. I am now on antibiotics and probiotics and had acupuncture today. Feeling much better. Night time is usually the worst so I'll see tonight. Hopefully the worst is over. I figure I'll do the open WOD Thursday then I leave for Ft Lauderdale till Monday. Then it's back on! So ready. Been feeling like shit, eating like shit and not moving any weight around. No more. It's going to be great starting next week!