So I used my working max of 300lbs for my deadlift today. And we had to do the following:

1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%

I did 210, 235, and then 275. I ended up getting 5 reps at 275, which is kind of unheard of! My old 1RM is 335, but I feel like if I did 5 reps of 275 then….. I could definitely get 335 or more next time around!  I haven’t DLed 335 in ages, either. It felt pretty good to get that close.

WOD:

21-15-19
DL 225/135
OHS 135/95

I RXed the weights, and finished in 8:45. My wrists were wrecked from the OHS, but it’s to be expected! The deadlifts I blasted through, but the overhead squats really slowed me down. Oh well, I’m super happy with my time, and one of the very few RXs on the board, again!

I’m in the far right row, about half way down the board. Apparently there are 2 Alicia’s now! Greeeat. Look at that Red RX!

Another great day at the gym. I like what’s happening here!

WOD:
100 double unders (I did singles, and my feet weren’t destroyed! Awesome.)
30 toes to bar (knee tucks)
30 sit-ups
(4 min cap)
rest 3 min
200m run
30 wall-ball shots (20/16)
30 slam balls (30/20)
(4 min cap)
rest 3 min
500m row
max kettlebell swings (70/55)
(4 min cap)

So. I did my 100 singles, I did 10 T2B and then switched to knee tucks because I had a time cap. I got through 7 sit ups before time was called.

Rest.

I did my 200m run, whaaat. She does run after all! My 30 wall balls, and my 30 slam balls! AND I finished in the time cap at 3:50!! Lots of people didn’t finishhhhhhhhh. 

Rest.

500m row, max KB swings. BUT ONE OF THE GUYS TOOK MY 55lb KB!!! Pffhhhhtttttt.. I had to run into the other room, and I grabbed what I thought was a 55, but it was a 50. 🙁 Sad face! So I got through 16 of those. Sigh. Oh well! Was still a great workout. 🙂

THIS was a good WOD! I was excited about this one.

We started off with our Wendler cycle of pause squats, front and back. I screwed all my weights up, and I didn’t give myself the proper set up. I really wanted to just squat with a couple of the other guys, but they were taller than me, and I made the mistake of being ‘okay’ with the rack being a little too high. It was uncomfortable for me to go up on my toes a little to unrack the weight, but I didn’t want to inconvenience them. I always feel like an inconvenience when I squat with the boys. Gr. Next time, I’ll just do it alone. I should know better!

Anyway, WOD.

10 min alternating emom

3 squat cleans (225/135)
max effort push-ups

I RXed the weight and I did squat cleans the whole time. I usually power through them, but I did it! Score is total reps of push ups. I got 89 and scored one of the few RXs on the board. Weee!

My coach, Russell, and I are ridiculously cute in our new American Flag CFTC shirts!!!!! I love this guy.

I feel like I’ve gotten a groove back. I’ve missed it so! I’ve been saying it forever, but it really clicked recently.

When you feel like shit, go work out. You’ll feel better. I promise. Especially if you’re in a crappy mood, or you’ve had a crappy day, or someone upset you or shit happened that you didn’t like. Go to the gym. When you’re done working out, you’ll most likely have forgotten about your shitty mood, or at the very least, whatever it is that pissed you off won’t be what’s on your mind when you’re finished kicking your own ass!

Yep.

Anyway.

snatch balance
3-3-2-2-1-1-1-1

then
for time:
15 hang squat snatch 95/65
6 lateral burpees
10 hang squat snatch 115/75
6 lateral burpees
5 hang squat snatch 135/95
6 lateral burpees
5 hang squat snatch155/115
6 lateral burpees

Snatch balance sucks. I got up to 115. It wasn’t a jerk behind the neck, it was a squat snatch from behind the neck. Bleh. If I didn’t have to squat it, I would’ve gotten more. I feel like the wide grip (snatch grip) and squat movements just don’t agree with me on heavier stuff. Oh well. Squat snatching isn’t really a daily movement in regular life, so I’m okay with that. 

The WOD I finished in 9:46.

I power snatched instead of squat snatching, especially as the weight got heavier. I can just move more weight and have more stability when I don’t squat snatch. So, because I power snatched, I was able to move through each of the increasing weights and finish at 115. Proud of that. 🙂

Never miss a Monday! Thanks Pete for sharing those words. Since I read them on Facebook a few weeks back, I have made it a point to not miss a Monday (and it’s also the reason why I did Fran almost a month ago, stupid Mondays.. regretfully.)

But, here we are, another Monday. I got home early enough to make the 4:30p class, so it was nice and hot out for all of us to enjoy. Luckily, it was a fairly small class, so we didn’t have to die all over each other.

We started our Wendler Deadlift Cycle today too, and I’d like to stick with it, if possible.
I worked off 90% of my 1RM which is 335, so I used a working weight of 300lbs.
I did
2 x 5 at 225 (I miscounted. and instead of doing 1 x 5 at 195, I was at 225 by accident, whoops.
Strong people problems.)
1 x 6 at 255 (85%)
2 x 10 at 155.

After those two sets of 10 I could feel it in my back so I decided to stop.

Our WOD today was:
12 min AMRAP
3 rounds of Cindy (5/10/15)
200m Run (I rowed)

I finished 6+3

Kalsu is my official anniversary WOD at CFTC. I have done really great, and I have done really poorly at it. I have now done it 4 times, and I’m hoping I’m in better shape next year when I have to do it again.

This was my first year RXing the weight, but I got killed by the burpees. Last year, I did 20lbs under the RX weight at 75, but was able to almost do 5 burpees each round. This year, about 8 min in, I went from 5 burpees to 3 burpees and just said fuck it. Tried my hardest to do as many thrusters at 95 fucking pounds in each of the remaining 30-40 seconds, but oh my god it was awful. Two years ago I did all the burpees, and used 65lbs the whole time.

I also went to the 7a class, which I never do. I wonder if not eating anything had anything to do with it? I can make all the excuses I want, I simply am not in the same shape now that I was a year ago. Unfortunately.

Only I can change that though. I say it every now and then, but usually stuff like this is a good kicker and motivator for me to get my shit together. So here we go.. Time to get serious again.

After Kalsu 2015.

Bring a Friend Days are like surprises. We never know what we’re going to get, but I was assured early on it was a good one by Russ.

He didn’t let me down.

First we did a 500m row for time, max effort. I’ve never done this before, I don’t think. I hopped on and started going balls to the wall. Gassed myself about a minute in and just kept trying to keep going. Ended up getting my 500m row time of 1:50.8, which is 1 second slower than my last time from over a year ago. Now that I have a benchmark, I’m going to try for it again soon.

4 min AMRAP
10 push press (95/65)
12 push ups
14 KB (55/35)

2 min rest

4 min AMRAP
8 PP
10 PU
12 KB

2 min rest

4 min AMRAP
6 PP
8 PU
10 KB

Pretty crazy! Especially after the push ups and ring rows I had just done the day before, hah. Good lord.

I finished 7+9 reps RX of course.

Just keep going. Get dressed, drink your coffee, do what you need to go, and go to the damn gym.

That kept me going all last week. I was proud of my 4 days! I haven’t done that in a long time, and it felt amazing.

Tuesday’s WOD was:
Mary
20 min amrap
5 HSPU
10 Pistols (5 per leg)
15 pull ups

I scaled ALL of it and had no shame.

My shoulder was sore from who knows what, so I didn’t want to push it with HSPUs. I did regular push ups instead.

the last time I tried pistols, legit pistols, was over 3 years ago and I about blew my knee out. Since then, I’ve always used a band, or held on to the post, or both. I did both this time.

and I went for the pull ups, but for whatever reason, it also wrecked my shoulder/neck/trap muscles on my left side, so I asked Russ real quick what a good substitute would be and he recommended ring rows.

So. I did 5 push ups, 10 assisted pistols, and 15 ring rows. In 20 min, I completed 8+10 rounds. No shame, no guilt. I didn’t hurt myself, and I was damn proud of that as I walked out of the gym that night.

You say hang cleans, power cleans and front squats, and I’m there! Especially for a WOD. Those 3 movements are music to my ears!

Then you throw in the 1000m row buy in, and you just pretend to not hear that part. Because holy fuck, 1000m row before a bunch of weightlifting is ridiculous.

Luckily, I was able to come in the morning and WOD with Tom after the 10a class. We actually wodded together, which is something I haven’t done with Tom in a long time!! Very cool.

I did a 1RM 1 squat clean + 2 hang power cleans + 3 front squats at 125. The hardest was the grip on the hang cleans, whoa.

WOD:

1000m row buy in
then
3 rounds of
9 power cleans (95/65)
7 hang cleans
5 front squats

The 2nd part of the WOD should’ve taken me like, 3 minutes. The row took me almost 5 min bleh.

I finished in 9:10 and that was a total gasser! Holy hell.

Looking back at the other girls’ scores, I’m pretty happy with how I did. Only 1 girl beat my time, and she’s one of the top girls at the gym! I’ll take it. 🙂 Here I am, beating myself up for not getting a faster time, but I’m also comparing myself to the guys, who row faster and better than my short self.

Celebrating a great WOD by visiting Robeks afterwards for fresh smoothies!

Back to the gym! A friend once said, never miss a Monday, so I went.

overhead squat 3×10 – I worked with 85lbs for 10 reps. Good enough for me.

then

21 ohs (135/95) or (115/75)
3 rope climb
15 ohs
3 rope climb
9 ohs
3 rope climb

I RXed everything except I did 1 rope climb instead of 3 in between each set of OHS. I finished in 8:39.