CF weekly thread

[emilyinchile]

What's everyone up to this week?

I would like to AW that yesterday I OHS 45 kg. I had never tried more than 30 before, and during my extra stuff after the WOD I was just off in a corner by myself relaxed and putting the weight up bit by bit. I did 3 sets of 2 at that weight, and I felt like there was a bit more there, so  <)

[itsme]

I plan on returning tomorrow. I haven't been to CF since last Wednesday because I wanted to chill out before my half marathon.

[mandiespharm]

I haven't been since Friday last week. My legs finally feel like I might be able to make it through a workout so I'm going to go tomorrow.

[carilyn]

Yesterday was a burner for me.
Strength
Back squats 3x6 @82.5% (130#) 3x4 @87.5% (135#)
Side note: I've been basing my back squat weights of a max of 155. Apparently that's my front squat max and my back squat max is 150. I'm just going to keep on keeping on since there's 4weeks left this cycle.

Conditioning:
21-18-15-12-9-6-3
Russian KBS 26# KB in each hand
Wallballs 15#

12:04

I slept through today, but it was really my first full rest day since Thursday. I did two workouts Saturday morning, hiked Sunday, and DEEP cleaned my house all weekend. I think I needed a full day of rest. Back at it tomorrow!

ETA Wednesday's workout
strength:
snatches 3x3 @82.5% (70#) 3x2 @87.5% (75#)

conditioning:
800m run
15 STOH (26# KB)
20 pull-ups (I'll do banded)
400m run
15 STOH
20 pull-ups 
200m run
15 STOH
20 pull-ups 

Let me me just say, I love descending rep schemes.

[Deleted]

I did a WOD on vacation last week at CrossFit OuterBanks. It's a vacation-town box, so they kind of accept all levels, but I was surprised to see 2 people there with zero crossfit experience. Especially with this WOD:

10 Squat Snatch
30 second pullup hang w/ chin over the bar
10 Squat Snatch
60 second plank

5 rounds. Took me 33 minutes. And it hurt.

On the upside, we did snatch last night for strength and both coaches commented that my snatch form looked fantastic. So there's that.

[allez]

Monday was Fight Gone Bad. We didn't score it, which was a good thing for me since I was sick.

Today (Wednesday) we did the following

Warmup with partner - 200m rower springs
Strength - Bench Press work up to 10 rep max

5 rounds of 7 Back Squats and 10 burpee box jumps

[wambam]

#realmitch is still crunching numbers from testing period, so we'll have our personalized programming next week. He's still just making stuff up for this week.

[emilyinchile]

itsme how did the half go?

mandiespharm is this from your leg issues that you've been having that made squatting hurt or something else? Are you getting better?

wambam so is everyone in your advanced class going to end up with their own programming based on their personal results, or is it more that you'll all do the same WOD but with personalized weights or some movements subbed for others to work each person's weaknesses? That sounds like a ton of work for #realmitch but very cool for you guys either way.

Today was fun. We've been working on hip-barbell contact during lifts, and it has just all kind of fallen into place for me over the past few days. So we did some power cleans and power snatches and then ended with 2 squat cleans + 2 squat snatches. I am historically SO BAD at squat snatches and unstable in the squat, but I did them well and even got a new PR - by 2.5 kg, but hey, it's a PR!

[wambam]

Jun 3, 2015 14:33:42 GMT -5 emilyinchile said:

wambam so is everyone in your advanced class going to end up with their own programming based on their personal results, or is it more that you'll all do the same WOD but with personalized weights or some movements subbed for others to work each person's weaknesses? That sounds like a ton of work for #realmitch but very cool for you guys either way.

No, he creates a composite athlete for the whole class and bases the programming off that. So say the results come back that in general, people are great at gymnastics but blow at olympic lifts - then the programming will be more focused on olympic lifts. Everyone chooses their own weights for just about everything that isn't testing.

[itsme]

emilyinchile it was so so so awesome! I ran the entire way and for the first 8.5 miles I was going strong. AFter that I had my ups and downs but I kept running and enjoying all the crowd support and signs.

I am going to CF today and it looks like a lot of calisthenic work and no weights. Fine with me. I last worked out at CF Wednesday so I don't mind easing back in.

[stackingtens]

I'm feeling very pregnant lately-haha. My belly is officially in the way and limiting me a bit. Plus I'm tired.

Did a bunch of snatch balance work today, which I need to do more of. My OHS and snatch 1RMs are SO SO SO far apart because have so much trouble stabilizing weight dynamically... I can jerk heavy weight up and hold it, but get it there from the floor? Doesn't happen well or easily. Plus the belly doesn't get in the way of snatch balance like it does in a bar path of a snatch.

[suzyp]

I went back today for the first time in 6 weeks. It was brutal. Thank God for AMRAPs!

[emilyinchile]

Jun 3, 2015 14:35:50 GMT -5 wambam said:

Jun 3, 2015 14:33:42 GMT -5 emilyinchile said:

wambam so is everyone in your advanced class going to end up with their own programming based on their personal results, or is it more that you'll all do the same WOD but with personalized weights or some movements subbed for others to work each person's weaknesses? That sounds like a ton of work for #realmitch but very cool for you guys either way.

No, he creates a composite athlete for the whole class and bases the programming off that. So say the results come back that in general, people are great at gymnastics but blow at olympic lifts - then the programming will be more focused on olympic lifts. Everyone chooses their own weights for just about everything that isn't testing.

Oh right, I'm sure that you told us this before, I just got overly excited with your description from today, haha. Still pretty cool! And less insane on #realmitch's part At my box we've definitely seen in the Open and from competitions that we are comparatively weak in our lifts but pretty good at the cardio/metcon side of things. My coach and I were talking today about maybe switching up the format to do more like what a lot of you guys post, a strict strength component first followed by a WOD.

stackingtens how far along are you now? I remain impressed that you're lifting what to me sound like crazy heavy weights beyond about week 2 of a pregnancy!

[mandiespharm]

emilyinchile I've been feeling better squatting light and doing what I can. And then I ran a half marathon on Sunday way undertrained. I finished which was my only goal. But holy IT band and hip flexors. It's much better today and im realizing that most of my knee pain stems from tight hips and gluteal muscles which is totally fixable - so long as I keep up on my stretching.

[itsme]

Today was a 20 min EMOM of 10 push-ups, 20 jumping lunges, 30 sec plank. It was fine the first 10 mins then it got rough. Felt great after though!

[shauni27]

my CF gym closed on Monday There is another one, but I don't want to go there. The owner of my gym and I are planning to lift together a few times a week at our local rec center but it will not be officially CF.

[stackingtens]

Jun 3, 2015 22:43:44 GMT -5 itsme said:

Today was a 20 min EMOM of 10 push-ups, 20 jumping lunges, 30 sec plank. It was fine the first 10 mins then it got rough. Felt great after though!

Our head coach has been LOVING 20 min WODs lately.  Normally I'd hate them but right now, I feel like I can go at a slow enough pace and still get decent work in.  Push ups pile up sooo fast though!

emilyinchile I'm 29 weeks.  I feel really good physically (no aches, pains, issues related to pregnancy) but the belly is finally in the way of some stuff, and I'm just tired!  I did CF Total on Friday and was at about 75-80% of normal but felt like I got some good lifting in, so that was good.

[wambam]

5 rounds, 3min in between:

25cal row
5 wall walks
15 C2B
15 ring push-ups

I'm usually alone on Thursdays, which is nice.

[GracieLouFreebush1]

2 wall walks
100 ft farmers walk
5 rds

250m row + 15 KBS
2x
Rest 2:00
3 rds

Next week we're visiting family out of state for 10 days so I'm anxious that I'll get out of my CF routine, stuff my face too much, and have a hard time getting back into it once we're home. :/ I plan to bring my gym shoes so I can run and to use these threads to piece together some body weight strength stuff. Hold me accountable!

[mandiespharm]

5 strict hspu
10 TTB
Seven rounds

Lift was
4rep X1 set @80%
3x3 @85%
Power snatch and power clean and jerks

[emilyinchile]

Jun 3, 2015 23:52:41 GMT -5 @kirkette said:

Today
WOD: 5 rounds of 20 Cal row, 16 Pull ups (sub ring rows), 9 Hands up push ups

Haha, I think I can guess what inspired this!

We had an 18 min AMRAP
40 KB swings - 20 kg
20 ...I don't know what to call these. Start holding a plate (10 kg) in front of you, touch the top edge to the ground on one side (so you have to twist and kind of squat down), then lift it up, over you head and to the other side (standing up using your legs properly, chest up). They are hard.
Run 200 m with 20 kg sand bag

Running with sand bags seriously destroys my soul. I hated this WOD, it was one of those where I just had to tell myself to keep going.

[carilyn]

Bit if an AW. My coach posted this pic to Facebook/instagram today. I'm in the back. I'm kind of in love with this picture (though I wish it were a bit better quality Haha!)

All I see are calves, back and shoulders. Love that I'm getting some definition and it's always nice to see a picture and notice the positives and not just negatives!

Today was cleans for strength. 3x3 @82.5% (105#) and 3x2 @87.5% (110#). Today felt HEAVY. My legs felt dead.

Conditioning:
5 rounds of each, 30 seconds work, 15 seconds rest (basically a tabata). We did all 5 rounds on each exercise before moving on to the next.
Double unders (I subbed singles)
Front squats (85#)
Ball slams (15#)
15' shuttle run

It sucked. I got 289 reps.

Friday
Srength:  deadlifts 3x6 @82.5% (175# 3x4 @87.5% (185#)

conditioning
400m run
20 bar dips (I'll do banded)
50 tornado lunges (15#MB)
80 sit-ups 
50 tornado lunges
20 bar dips
400m run

I loathe tornado lunges!

[wambam]

Advanced class is doing squat "therapy" lol. #realmitch programmed single arm dumb bell OHS and about 75% of us couldn't do it like at all. So we have to to like wall squats and stuff to fix things. Which feels really elementary and dumb, but apparently we really need it.

[itsme]

5 min amrap squat clean and jerks. Strength is cleans. Perfect!! That's the lift I need to improve my form on.

[suzyp]

Strength: DLs 5,5,5,3 starting at 65% of 1RM and go up on each round.

WOD: Row 500, 10 man makers, Row 400, 8 man makers - continue with 300,6,200,4,100,2

Man makers really, really suck. I run really slow, so I am so glad we rowed and didn't have to run!

[suzyp]

Jun 5, 2015 7:16:03 GMT -5 wambam said:

Advanced class is doing squat "therapy" lol. #realmitch programmed single arm dumb bell OHS and about 75% of us couldn't do it like at all. So we have to to like wall squats and stuff to fix things. Which feels really elementary and dumb, but apparently we really need it.

I can barely do a regular OHS, but I don't think it's the squat part that's the problem!

[mandiespharm]

15 min AMRAP 115/75
7 min STOH if you drop bar run 200m
2 min rest
5 min hang power cleans if you drop bar 30 air squats

61 @75#

[2doxies]

Jun 4, 2015 6:53:31 GMT -5 shauni27 said:

my CF gym closed on Monday There is another one, but I don't want to go there. The owner of my gym and I are planning to lift together a few times a week at our local rec center but it will not be officially CF.

Poop! That stinks!!

[itsme]

I'm super sore so after CF today I went to yoga. It's offered at my CF gym as well. Felt great but I'm still sore.

[wambam]

Jun 5, 2015 15:55:27 GMT -5 itsme said:

I'm super sore so after CF today I went to yoga. It's offered at my CF gym as well. Felt great but I'm still sore.

If my gym offered yoga, I would for sure take that offer