Snatches! We did the following:

Every 30 seconds, for 5 min, do one snatch, any style, at 85% of your 1RM.

My 1RM is 110, but  I did 75lbs (95 lbs hurt my stupid shoulder). Was still good though, cause I didn’t kill myself trying.

Then we had a 10 min AMRAP of
30 double unders (90 singles)
15 Power Snatches 75/55lbs (easy peasy) They called this piddly weight for me. 😀

I finished 4 complete rounds. I was right up the second on the 15 power snatches too. Just a perfect example of pushing yourself.. difference between 3 rounds and 4. 🙂

Saturday WOD! Usually long and tough, but this time it wasn’t quite as long, but still tough.

I’ll try to recall as best as possible…

20 min AMRAP

Team of 4:

Two do a 400m run with overhead plate carry (45/25lbs)
While the other two do a total of 20 hang cleans (95/65lbs) (10 each) and 10 simultaneous bar facing burpees.

The number of rounds of the second group is the score. So if your two running team members are still running, and you’ve finished your 20 hang cleans and 10 burpees, you do another round.

We finished 10 total rounds. I was partnered with Lauren, and our other two team mates were Jennifer and Vanessa. The running with the plate was probably the hardest, since my left heel has REALLY been bothering me since I did the 800 singles the other day. I think I over-extended my arch and the pain spread into my heel. To the point where when I walk, I walk on the outside of my left foot to keep off the heel part.

Gotta figure out what to do about these old injuries… that shit’s back from spinning.. something I haven’t done in MONTHS now. My right foot healed completely when I started wearing clip in spinning shoes, and then my left foot started having issues. Really frustrating. And the orthopedist that I saw was full of shit, so I’m a little reluctant to go back or find another. 🙁

Worked on Farmers Carry today.. I reached my definite 1RM too!! Not sure what the heaviest I had ever done with the farmer carry, but today I did 310lbs, 155lbs on each side for 100ft. That was HARD. Hurt my hands, had to drop it once, and I yelled some profanities along the way. I was initially working with the girls, but I knew I could go with the heavier weights, so I jumped in line with some of the boys. I was done after that one though! The pain on the palms of my hands for that was insane.. Luckily no blisters or bleeding.

Our WOD was great.
21-15-9
Wall Balls
Calorie Row

and 4 wall climbs in between each round.

Holy 30 min WOD.

We did a fantastic warm up of 5 min of double under practice, and then 3 rounds of 5 ball slams, 10 spiderman stretches (push up and then bring one knee to elbow, and then do the other side) and 10 ft of duck walking. (walking in a squat position)

From there, we moved into the workout which was much more intense than I had anticipated! I had no idea what I was getting myself into. haha

4RFT
100 double unders (200 singles)
25 mountain climbers
15KB swings (70/55) (I used 35lb. the 55lb aggravates my shoulder)
10 box jumps
100m throwing slam ball run (throw the ball forward as far as you can, run to it, pick it up, throw it again, for 100m)

The first round took me 7 min 20 seconds. I remember thinking, this is going to be sheer hell, I’m never going to get through it.

Pshh I totally did. It was awesome. When I was running in from my last slam ball throw, I thought, no way I finished in under 30 min.. (which was my goal) buuuut sure enough, 29:16. YEAH!!! So excited! That shit was hard, but it was awesome. I love those kinds of workouts. 🙂

Today was an upper body killer.. Definitely intense and way worse than I expected! Although I did better than I thought I would, haha.

We started out with 100 parallette push ups, but every time you break or stop, you have to run 100m.

I ended up running I think 4-5 times, which isn’t nearly as bad as I thought! That last 20 was killer, but I didn’t want to run anymore.. I finished in 11:43.

My arms were shot at this point. I was hardly able to hold myself up at the end, but we weren’t done yet!

The WOD was the following:

4 RFT
10 strict pull ups (banded)
10 pistols (5 per side)
20 strict sit ups

It’s really hard to not kip on pull ups or use your arms for momentum on sit ups, especially when that’s what we do 99% of the time, but it was good.

When I got home, we decided to go out to eat, and I tried turning the wheel in my truck out of the driveway and the movement itself hurt. I had to put it in Park and let Dave drive instead. When we got to Pei Wei, I had to prop my elbow up on the table for support in order to feed myself. Heh.

Tomorrow is more upper body, so I’ll do the best I can. 🙂

So this was a 2 hour commitment, but none of us knew this at the time. 🙂

I wasn’t even going to go.. it was Black Friday, I had had drinks with Thanksgiving dinner the night before, I was just happy with staying in bed. Until I saw a message from Tom on my Facebook, letting me know that my ass had better be there, because I was expected to assist with coaching that day! Jesus Christ.. at 9:40a, I rolled out of bed and rushed to get ready and to the gym by 10a. I made it.. whew! Still half asleep, but I was there.

We started out with Viper Press skills. This is like a snatch movement but with the log, which weighs 65lbs by itself. I got to help demonstrate the skills as well as help coach people who were unfamiliar with the movements. I even got a few compliments from some of the ladies on how much I had helped them! 🙂

Then we did this unknown length of time AMRAP (ended up being 12 or 13 min I think) of the following:
30 sec viper press
30 sec of burpees
15 KB swings
100m run

Madness! Awesomeness. I loved it. We were all exhausted.. but we weren’t done yet. noooo…

We then moved into a Farmers Carry. I opted out of this one, and we were approaching an hour and 45 min at this point. I decided to wrap up my workout with 50 GHD Sit ups, something I hadn’t done in awhile. Was definitely due for some of these! I’m feeling it today and I love it. 🙂

Me doing Viper Presses

Thanksgiving fast approaching at this point!! I wanted to get as many workouts in as possible, because I knew I’d be missing Thursday. (gym closed)

We did the following:

25 good mornings (45lbs)
3 x 5 jumping good mornings (with increasing weight each time.. this was a traps killer!)

and the WOD was the following:

5 hang cleans (115lbs)
10 box jumps
15 ring rows
10 hang cleans (95lbs)
10 box jumps
15 ring rows
15 hang cleans (85lbs)
10 box jumps
15 ring rows

I finished in 9:35.
I LOVED THIS WORKOUT. Towards the end, Carrie and I did synchronized box jumps and it was pretty badass. Not even intentional, but we high fived when those 10 reps were over, because we kept each other going during that last set of 10.  I love Crossfit. 🙂

Tabata Angie! I haven’t done Angie in a long time, since July 10th, actually! Back then, I did 5 sets of 10, and then 2 more sets of 10 after that. Finished in 18 min.

This time, I did Level 1 Angie, which was 75 pull ups (banded) 100 push ups, 100 sit ups, 100 squats.

Going from pull ups to push ups was grueling.  The sit ups, I went prepared. I took a new dishwashing sponge (sounds gross, sorry) to stick in my pants to cover my tail bone. GENIUS! No bleeding, no messed up skin, no raw skin and pain for days after doing 100 sit ups symptoms whatsoever.

I finished Angie this time in 27 minutes 19 sec. I wish I was faster than that, but those pull ups to push ups were tough.  I can start out doing 10 pull ups at a time with the band, but your arms get so fatigued (to the point where you can’t even support yourself) that I reduced my reps down to 2 or 3 at a time towards the end.

Good stuff though. And since it was Tabata, it was 20 seconds on, 10 seconds off, until you finish. Different way of doing it, but I liked it.

Amanda and I did our own little WOD at Open Gym today.. I started with a 400m run, something I’ve been trying to do on my own more, since I dislike it so much, and then we moved into the workout.

5 rounds of
10 box jumps
10 squats
10 push press (65 lbs)

Awesome. 

I always do this.. I get hyped up about my blog post, get distracted, leave it unattended, unstarted, and when I come back to it, I’m like, ehh.. blah.. I barely remember this day! And it’s not even worth writing about anymore!! But whatever, we did Barbells for Boobs on Saturday at Bold City Crossfit, which is on the south end of this side of Jacksonville. (There are hemispheres here! Sort of… this side of the river, that side of the river, this side of the bridge, that side of the bridge.. past downtown, down by the mall, up by the mall, and up by the airport.. and then there’s the foreign lands beyond, all still Jacksonville.. hahah)

Anyway, it was good! Not too far away.. I also have a killer post office story that maybe I’ll post here, since we opted to not post it on the Dali Blog. (I can maintain my own personal blog, but it’s taken me a year and a half to make a post on the Dali blog.. not good.. eek.)

Okay so Barbells for Boobs.. I hate the name but I’m used to it by now. At Bold City CF, it was Grace, which is 30 Clean and Jerks for time.  RX is 95lbs for women, but I opted to not injure myself or aggravate my shoulder and do 65 lbs. Easy. I finished in 3:14, which I was very happy with!