Crossfit Thread 5/4

[wambam]

We are following the OPEX testing schedule for the next month. 

Today is 1RM back squat. Rest 10 min. Then AMRAP unbroken at 85% of that. Then 30 MU for time (need #realmitch to tell me to either do C2B or BMU).

Later on in the month there's a 90 minute AMRAP (LOL for dayz and dayz) with rowing, KBS, and DUs. But it's on a Saturday. And since I can't work out on Saturdays this month (RAGE) I will sadly be missing that one

[emilyinchile]

NINETY MINUTE AMRAP I'M SORRY WHAT?!?! That is insane. I'm "sorry" you'll have to miss it.

We did squat clean technique today. I am working on speed under the bar - I tend to kind of guide the bar down into the squat instead of jumping under and catching it. And a lot of the time when I think speed, hip extension goes out the window. I think I'm going to go back in the afternoon and practice some more just with the bar because I realized toward the end of class that one issue is having to navigate my knees. From the hang, I get way better hip contact than from the floor, so I want to work on that.

[wambam]

May 4, 2015 10:15:22 GMT -5 emilyinchile said:

NINETY MINUTE AMRAP I'M SORRY WHAT?!?! That is insane. I'm "sorry" you'll have to miss it.

yeah. 

I would rather run the 10K again and you *know* how unhappy I was about that. 

The whole thing (month of testing) is supposed to gather information about the athletes in the advanced class and create a composite profile of us and what we need to work on. Then #realmitch uses that data to influence his programming decisions. We're basically guinea pigs, but for our own end benefit.

[stackingtens]

May 4, 2015 10:15:22 GMT -5 emilyinchile said:

NINETY MINUTE AMRAP I'M SORRY WHAT?!?! That is insane. I'm "sorry" you'll have to miss it.

We did squat clean technique today. I am working on speed under the bar - I tend to kind of guide the bar down into the squat instead of jumping under and catching it. And a lot of the time when I think speed, hip extension goes out the window. I think I'm going to go back in the afternoon and practice some more just with the bar because I realized toward the end of class that one issue is having to navigate my knees. From the hang, I get way better hip contact than from the floor, so I want to work on that.

Your squat clean explanation sounds EXACTLY like what I describe to clients all the time, so A+ to you for understanding and recognizing!  Speed under the bar is the hardest thing to do because we think so much about the clean as getting the bar from the floor to the front rack.. aka, the UP.  The "down" is such an afterthought, when in fact, if we'd all think about the down, or the pulling under, then the up would also be made way easier.  In my barbell class, we've been doing a lot of work on this-working at a moderate weight where we know the "up" won't be a problem, and working on pulling down faster/sooner.  What helps a lot, too, is doing something like 1 clean pull (to dial in extension) then 1 full clean.

THe last training seminar I went to... one of the coaches was the father of one of the best lifters in America.  He said that he's been watching his son and his other athletes lift for so long that he can tell you if they are going to fail before the barbell even passes their knees.  In other words, that floor to top of the knee (we say position 1 to position 3) is SO important.  And also so hard.  Haha. :-)

[stackingtens]

I feel like pregnancy is the one physical thing NOT affecting my training, but I keep having other issues. First, my back a few weeks ago. It gets better with rest (just a tweak) and I get one solid week in and then wake up, like 24 hours after a total normal, not hard or heavy lifting session and my shoulder is in terrible pain. I'm a week in now with almost no improvement. My boss is a certified athletic trainer and said it feels like a shoulder impingement. I cannot lift my arm. Rest, stim, ice, and supposedly anti-inflammatories, but pregnants are not supposed to do ibuprofen, so I'm seeing my OB to see if he can find me something. I have no idea what caused it but I can do nothing. I can't even back squat because I can't hold the bar on my back. Sit ups and air squats for the win, until this resolves itself. I'm super cranky about it, esp cause today is a ton of snatch balance work, which I desperately need.

Sorry for the vent. I just feel like this is the part of my pregnancy (mid-2nd tri) where I am the most rested and the least uncomfortable, and my working out is being affected but other stupid shit.

[wambam]

#realmitch just posted the schedule online

[wambam]

#realmitch had me just flop around on the rings for 10 minutes in place of the 30 MUs for time. I did not have it tonight

[lauren170]

I'm going to drop in at a NC Crossfit on my vacation. Excited!

[carilyn]

Today strength was back squats 5x5 @80% (125# for me), 2min rest between sets. I thought they'd get much more difficult than they did.

Conditioning for time
100 DU buy in

4RFT
10 ring dips
15 KB cleans (26#)
20 ball slams (15#)

100 DU buy out

I finished in 15:44
To modify, I did 200 singles and banded bar dips.

It was a fun one

[enfuego23]

I'm back to CF after my half that I had on Saturday.

CF tonight will be squat clean thrusters and a METCON of 9-15-21 KBS and T2B (I suck at these)

Tomorrow is 3 rep max back squats

[emilyinchile]

wambam that is actually really cool that #realmitch is going to be able to do such customized programming for you guys, but ugh to having to flop yesterday and do some other hard/sucky stuff in the next few weeks. Tonight looks more fun...well, not for me since I cannot squat snatch to save my life, but if I remember correctly you prefer squat snatch to squat clean?

stackingtens you poor thing! That sucks, I'm sorry. I would be really bummed too, so please vent away. And yes, I would like to just do all my lifts hang and power, so I only have to worry about half as much technique!

enfuego23 how was the half? Sorry if I missed an update - I try to read race recaps and support people, but I have to admit I don't open all the running threads 

lauren170 NC as in NorCal? I'm from that area, let me know if you have any questions about your trip!

2 RFT
Run 400 m
20 burpees
30 box jumps (40 cm)
40 kb swings (20 kg)

A solid little Tuesday WOD.

[wambam]

May 5, 2015 10:48:11 GMT -5 emilyinchile said:

wambam that is actually really cool that #realmitch is going to be able to do such customized programming for you guys, but ugh to having to flop yesterday and do some other hard/sucky stuff in the next few weeks. Tonight looks more fun...well, not for me since I cannot squat snatch to save my life, but if I remember correctly you prefer squat snatch to squat clean?

#realmitch actually "did" this last year too, except that he paid someone to do it. This year is the first time he's doing it himself. YES! I will drop under any snatch, but cannot force myself under a clean. 

[enfuego23]

May 5, 2015 10:48:11 GMT -5 emilyinchile said:

wambam that is actually really cool that #realmitch is going to be able to do such customized programming for you guys, but ugh to having to flop yesterday and do some other hard/sucky stuff in the next few weeks. Tonight looks more fun...well, not for me since I cannot squat snatch to save my life, but if I remember correctly you prefer squat snatch to squat clean?

stackingtens you poor thing! That sucks, I'm sorry. I would be really bummed too, so please vent away. And yes, I would like to just do all my lifts hang and power, so I only have to worry about half as much technique!

enfuego23 how was the half? Sorry if I missed an update - I try to read race recaps and support people, but I have to admit I don't open all the running threads 

lauren170 NC as in NorCal? I'm from that area, let me know if you have any questions about your trip!

2 RFT
Run 400 m
20 burpees
30 box jumps (40 cm)
40 kb swings (20 kg)

A solid little Tuesday WOD.

I didn't write a race report, so you didn't miss it - My half went great:) It wasn't my fastest but the weather was great and I felt great throughout the race. I held back in the beginning (not sure why) and the last 2 miles were hilly which caused me to slow down a bit.  I wasn't sore at all the next day which makes me think I could have raced harder. 

[stackingtens]

Any thoughts on the regional day 1 wods that were released? My former client made regionals and tested Randy today- said total forearm destruction and sloppy back rounding by the end.

[wambam]

I'm just so mad about the whole regional business that I can't get it up for it.

[itsme]

I'm out of it. These last two or three weeks have been crappy. My mental state when it comes to fitness is in a messed up place right at the moment. I know it's a passing phase but I have not been this down about it in so long. I'm not used to not being happy. I'll see how I feel tomorrow and will plan to make it to CF.

[mandiespharm]

Yesterday and today we're not things I could do so....
Mon was
20 min AMRAP 400m run then ME pullups
I did 30/30 class instead 30min spin 30min cf class - tibata plank up downs on ball and pull over sit-ups. 8min AMRAP 5 OHP 10 ring rows and 15 KBS. Tibata hollow holds and sit-ups.

Tues
21 thrusters
100m run
15 thrusters
100m run
9 thrusters
30 box jumps
9 BS
100m run
15 BS
100m run
21 BS
I subbed power cleans for thrusters and KBS for BS

[carilyn]

I'm looking forward to today's workout!

Strength:
5x3 snatches @80% (70# for me...this is going to be hard), unbroken and 3-2-1 position lowering on last rep

Conditioning
6min AMRAP
20KBS (35)
10T2B
(Holy grip!)

2min rest

6min AMRAP
100m sprint
15 push-ups

I'll edit later with how it goes.

[stackingtens]

So far I am entirely unimpressed with the regional programming.

My other qualified friend just posted this after seeing the Day 2 events. His sarcasm might be more obviously because I know him, but you get the idea:

2011 Games - 1RM Snatch
2012 Regionals - 1RM Snatch
2014 Regionals - 1RM Hang Snatch (followed by handstand walk)
2015 Masters - 1RM Snatch
2015 Regionals - 1RM Snatch (preceded by handstand walk)
Unknown and unknowable!!

[stackingtens]

May 5, 2015 18:02:08 GMT -5 itsme said:

I'm out of it. These last two or three weeks have been crappy. My mental state when it comes to fitness is in a messed up place right at the moment. I know it's a passing phase but I have not been this down about it in so long. I'm not used to not being happy. I'll see how I feel tomorrow and will plan to make it to CF.

Hugs.  I have totally been there (and am kinda there right now, though I can blame a lot of that on injury/pregnancy).  Sometimes I tell clients to take a week off from the box and go do something else-  swim, run, play tennis with a friend, whatever it is.  Just move without the pressure/competition of the box.  The only disadvantage for me to CrossFit is that it leaves us all with a long list of things we aren't good at, and that can get a little defeating at times, especially if we are in a slump other ways (sleep, work stress, home stress, something).  It's definitely a passing phase but it still sucks to be in it.  Feel free to vent here-we get it. 

[itsme]

May 6, 2015 10:33:01 GMT -5 stackingtens said:

May 5, 2015 18:02:08 GMT -5 itsme said:

I'm out of it. These last two or three weeks have been crappy. My mental state when it comes to fitness is in a messed up place right at the moment. I know it's a passing phase but I have not been this down about it in so long. I'm not used to not being happy. I'll see how I feel tomorrow and will plan to make it to CF.

Hugs.  I have totally been there (and am kinda there right now, though I can blame a lot of that on injury/pregnancy).  Sometimes I tell clients to take a week off from the box and go do something else-  swim, run, play tennis with a friend, whatever it is.  Just move without the pressure/competition of the box.  The only disadvantage for me to CrossFit is that it leaves us all with a long list of things we aren't good at, and that can get a little defeating at times, especially if we are in a slump other ways (sleep, work stress, home stress, something).  It's definitely a passing phase but it still sucks to be in it.  Feel free to vent here-we get it. 

Thanks!  It sucks getting sucked into the down mood.  I was actually excited to go to CF tonight.  I have my bag packed an in the car and I was feeling fine.  I got to work and then the stupid cold invaded my body again.  It won't go away!  I tried to work through it last week and relapsed and now I'm fighting it again and I thought I was over it then BOOM it came back.  I've been resting since Saturday (no working out).  Why won't it go away.  Now I'm on the fence about going to CF tonight.  I'll have to play it by ear.  I have a 10k and half coming up that I can't be sick for.  A lot of stress at work and I need the outlet.

Before getting sick I was down because I felt like I lost my confidence with my lifting abilities.  I need to snap out of it. 

[wambam]

3 rounds:
250 row
15 KBS 55#
25 burpees
15 KBS
250 row
12 min rest

In the middle of my first rest. I already cried. I cannot possibly do this.

[emilyinchile]

I have spent pretty much the entire day sleeping thanks to a cold that came on last night. I woke up at my usual 7 am, said nope to working out, and stayed in bed sleeping/lazing until 12 (I WFH and make my own schedule, handy for days like today). Got up to do work, felt too bad to concentrate on it, decided to watch TV on the couch and fell asleep again off and on until 6 pm. WTF. So itsme, you have my sympathies, and I'm sorry you're in a crappy place.

wambam no crying! You can do it. My two thoughts on stuff like that are "just keeping moving forward" and "the only way out of this workout is through it." Basically I calm myself down by reminding myself that I can slow down as much as I need to, and as long as I'm still making some progress it will end eventually.

stackingtens I am also a little meh about all those snatches. I watched the Games Update Show during one of my moments of wakefulness today, and they pointed out that it will be different to see a 1RM lift after 2 days of competition vs. as the first thing, but from a spectator point of view it seems boring, especially with 75 snatches on day 1.

[itsme]

May 6, 2015 17:00:13 GMT -5 wambam said:

3 rounds:
250 row
15 KBS 55#
25 burpees
15 KBS
250 row
12 min rest

In the middle of my first rest. I already cried. I cannot possibly do this.

You CAN!!!  You have done worse WODs.  I've seen the stuff you post! 

[itsme]

Thanks emilyinchile and stackingtens. I'm still trying to figure out whether to workout tonight or not. I haven't done a WOD since last Wednesday and I only ran 1x since then as well. I think I will go in and give it a try. If I need to modify or take it easy I will.

Sorry you're sick @emilinchile. Yours sounds pretty bad.

Here's today's WOD:

STRENGTH:
Back Squat
Front Squat

WOD:
AMRAP 20min:
5 Snatch (115/75)
10 Box Jumps (30/24″)
20 Goblet Walking Lunges (1.5/1)

The last AMRAP we did was 30 mins and it was super rough.

[wambam]

Wambam is dead. This is her ghost typing.

Her ghost is eating a giant bowl of rice AND ice cream tonight.

[itsme]

May 6, 2015 17:44:24 GMT -5 wambam said:

Wambam is dead. This is her ghost typing.

Her ghost is eating a giant bowl of rice AND ice cream tonight.

Thanks for the laugh ghost wambam.  Work has been super stressful and I needed a laugh.  Living itsme ate half a chocolate cheesecake a few minutes ago.  It would have been glorious if my tastebuds allowed me to taste it and savor the flavor.

[mandiespharm]

Today was kind of fun

Two five minute AMRAPs
5 air squats increase by 5 every round
5 push press 95/65

5 muscle up (progressions or dips)
5 power cleans 135/95

I did the squats. I didn't die. Loving PT right now and the deep tissue massage

[wambam]

I gave a perfectly nice person the finger during round 2. I pulled the trash can over by the rower in between 2 and 3. #realmitch and I are not speaking.

I'm nuuning on my patio. OPEX can suck a nut.

[itsme]

You crack me up wambam. I'm an evil eye giver. I also complain a lot but everyone knows I don't really mean it. I mean I do but do't at the same time.