Post by stackingtens on Jun 25, 2015 9:21:26 GMT -5
I've been on vacation, so out of the loop, but didn't see a post...
Yesterday was really fun-we did 13.2 (10 min AMRAP of 5 shoulders to overhead, 10 deadlifts, 15 box jumps). RX'd was 75 lbs for women, which I did in 2013 and have done once since then. Since my pregnancy is making me move really slowly (not that I wasn't already slow to begin with), I did it at 95 lbs yesterday. It was such a perfect workout and a great return from vacation. One of the best Open WODs, IMO, because it's really accessible to everyone. ANd it was the first one, I think, where step ups were allowed instead of jumping, so I stepped the whole time and still got a great workout.
We did some hang power clean stuff first (sets of 3) and I surprised myself with the weight-I figured my belly would interfere too much!
Skipping today, but tomorrow is Jackie, which I always think is fun.
When you guys travel, do you drop in at other boxes? We were in a relatively remote area, so there wasn't the option, but I've done 3-4 drop ins in the past and always thought it was fun to get to see other places.
Yesterday was an interesting day. For the warm up we did an obstacle course.
5 KB swings 5 slamballs 5 double unders or 15 singles 5 step ups 5 KB thrusters monkey bars 5 wallballs mat pull 100m row then reverse
It was one person at a time and then when done you tag the next person in. We had two teams going and it was fun but tiring on the way back.
The WOD was: AMRAP 15: 10 KB Thruster (24/16kg) 50m Prowler Push (135/95) 20 Burpees 100m Sled Pull (135/95)
I got through 2 rounds plus did another sled push and 5 thrusters. I only saw one other person got to the third round. Today's WOD looks fun but I won't be there to do it. I plan on doing a short run w/the stroller instead.
400m Run 20 Abmat Sit-ups 200m Run 20 Back Rack Lunges (95/65) 200m Run 20 Overhead Squats 200m Run 20 Hang Power Snatches 400m Run
Still getting crushed by volume. Still feeling amazing with my snatch. #realmitch fixed something SUPER simple with my clean and it really helped me last week - excited to clean heavier with my new knowledge.
I'm not CrossFitting any more so I have nothing to add other than I miss CrossFitting. These posts don't help! So jealous. Although my Orange Theory coach this morning asked if I used to be a Power Lifter because my dumbbell snatches were so good. And he's hot. Which always makes a compliment on my snatch so much more fun.
I'm not CrossFitting any more so I have nothing to add other than I miss CrossFitting. These posts don't help! So jealous. Although my Orange Theory coach this morning asked if I used to be a Power Lifter because my dumbbell snatches were so good. And he's hot. Which always makes a compliment on my snatch so much more fun.
Job change has me back working in an office every day (I was working from home) and we also moved to a new place in the city and there isn't a gym convenient to either work or home now. Hopefully that changes one day!
Oh andplusalso, I've been in #realmitch's SchoolforKidsWhoCan'tSquatGoodAndWantToDoOtherStuffGoodToo for the past few weeks and it's been enlightening to say the least. This whole summer has been very back to basics and I like it.
Does anyone have tips for conquering the box jump? My trainer has stacked plates and I've jumped on 18inches of those no prob but when the 20 inch box is in front of me, I just can't bring myself to do it. So frustrating!
Does anyone have tips for conquering the box jump? My trainer has stacked plates and I've jumped on 18inches of those no prob but when the 20 inch box is in front of me, I just can't bring myself to do it. So frustrating!
My FF (she's 4'10") recorded herself jumping in front of a 20in box to prove to herself that she was jumping high enough to make it.
Does anyone have tips for conquering the box jump? My trainer has stacked plates and I've jumped on 18inches of those no prob but when the 20 inch box is in front of me, I just can't bring myself to do it. So frustrating!
My FF (she's 4'10") recorded herself jumping in front of a 20in box to prove to herself that she was jumping high enough to make it.
Still getting crushed by volume. Still feeling amazing with my snatch. #realmitch fixed something SUPER simple with my clean and it really helped me last week - excited to clean heavier with my new knowledge.
I love breakthrough tips like that, esp simple ones. I had to coach a few hours ago and we were doing split jerk drills. I said one thing to a client in encouragement and 10 minutes later she was like, WOWOWOW that just totally changed my perspective/movement/everything and she looked like a different lifter. It really is about the little stuff!!
Still getting crushed by volume. Still feeling amazing with my snatch. #realmitch fixed something SUPER simple with my clean and it really helped me last week - excited to clean heavier with my new knowledge.
I love breakthrough tips like that, esp simple ones. I had to coach a few hours ago and we were doing split jerk drills. I said one thing to a client in encouragement and 10 minutes later she was like, WOWOWOW that just totally changed my perspective/movement/everything and she looked like a different lifter. It really is about the little stuff!!
Right?!
But it also makes me mad that 1. I didn't think of it first and 2. #realmitch has been watching me lift for three years now and never noticed it.
I love breakthrough tips like that, esp simple ones. I had to coach a few hours ago and we were doing split jerk drills. I said one thing to a client in encouragement and 10 minutes later she was like, WOWOWOW that just totally changed my perspective/movement/everything and she looked like a different lifter. It really is about the little stuff!!
Right?!
But it also makes me mad that 1. I didn't think of it first and 2. #realmitch has been watching me lift for three years now and never noticed it.
I feel this way a lot simply because my other coaches need to be coaching paying clients during class, not me, so I don't get a lot of new cues from other people very often. When they come, they are like little nuggets of gold!
I will say that's one advantage to dropping in other places-having new eyes on you might lead to a new helpful cue. I had two guys drop in to my class this morning and tried to go out of my way to watch/provide some feedback, as they were high level athletes who prob don't get a lot of corrections in comparison to newer lifters.
I also find that every time I go to a training seminar (usually 1-2x per year), I come back with a fresh set of eyes and feel SO much more valuable to my clients.
THe only other thing that helps this is that we change our coaching schedule 3x-4x a year, so we see different people. We have 9 coaches, so if you have a typical class attendance schedule, you'll prob be coached by 1-3 of those coaches for 12-18 weeks, then a different one or two for the next period, etc. We are near a major university so we change with the semesters typically.
I'm getting so much better with squatting when I snatch or clean. Seeing a picture of me catching a heavy clean wrong made me realize I needed to go back to the basics. I haven't gotten super heavy yet with my new skills so I don't know if I can handle hitting my PR with a squat in there. My PR's are powers.
I'm getting so much better with squatting when I snatch or clean. Seeing a picture of me catching a heavy clean wrong made me realize I needed to go back to the basics. I haven't gotten super heavy yet with my new skills so I don't know if I can handle hitting my PR with a squat in there. My PR's are powers.
This is my clean life. I can power clean 35 (!!!!!!) pounds more than I can squat clean.
Damn wambam!! Power cleaning is so much easier for me but if I post the pic of the power clean I caught wrong you'd see why I need to go to squats with heavy weight. I wish I could stick to power cleaning heavy but I'll hurt myself.
Damn wambam!! Power cleaning is so much easier for me but if I post the pic of the power clean I caught wrong you'd see why I need to go to squats with heavy weight. I wish I could stick to power cleaning heavy but I'll hurt myself.
See, my PC looks beautiful. My squat clean is a DISASTER.
I'm getting so much better with squatting when I snatch or clean. Seeing a picture of me catching a heavy clean wrong made me realize I needed to go back to the basics. I haven't gotten super heavy yet with my new skills so I don't know if I can handle hitting my PR with a squat in there. My PR's are powers.
This is my clean life. I can power clean 35 (!!!!!!) pounds more than I can squat clean.
Frack.
I thought my 20 lb difference was bad! I discovered that I need to start front squatting lower, like alllllll the way down rather than just breaking parallel, because I get stuck at the bottom of my clean (and I do pause squats, it's just those extra inches that I need to work on). As you said, back to basics I go...
stackingtens I've been to 2 boxes in the SF Bay Area (NorCal and a smaller one) and 1 in London. I am not sure yet if I'll drop in anywhere in the Bay Area during my upcoming month in CA because I think I might rather find a gym where I can lift by myself and keep working on the things I'm doing separately right now. But while I'm in LA for the Games the plan is to WOD one morning at a box that a friend of mine goes to. I agree, it's interesting to see how different places do things, and while I haven't had any break through moments from other coaches yet, a fresh set of eyes can be really helpful.
Today: 500m Row Buy-In, 5 rounds of 20 Air Squats, 15 Sit Ups, 10 Push Ups, 5 Pull Ups plus 1/2 hour of work with CF coach on Snatch hip drills
I'm running tomorrow plus some hot yoga - May hit up CF on Sat but not sure what's on the schedule
My take aways from this week so far: I hate wall balls and double unders, and I have no clue why I'm not getting better at push ups and OHS are super hard:(
I haven't been all week due to a combination of factors, work being the main one. I went running on Tuesday instead, which was my first run in a month and a half. It was only four miles, but felt good.
Today is Cleans 3x3 @65% it's deload week, so 80# for me
9min AMRAP 21 wall balls (15#) 7 TTB
2min rest
4min AMRAP KB snatches, usually in AMRAPS like this we get one hand change in the 4min
Side note: I'm going to spectate and cheer at Ironman CDA on Sunday (I have 4 friends doing it) and am ridiculously excited to witness it in person!
Anybody have long hair? I am having a hair double under issue. The rope hits my ponytail! I can't do a fold over bun because it just falls out. Low pony makes it better but it still happens. Ideas??
I do a very messy version of this. Sometimes it's high on my head and other times it's not. Wherever my ponytail bun lands is where it stays. Neither of these pics is me. You need a not-so-stretchy pony tail. If I am using sa stretchy on I don't pull my hair through as much.
I mentioned I was working on my squat cleans because I am used to doing power cleans but when I go heavy I catch it wrong. I decided to work on cleaning with a squat so I can continue to go heavy and hopefully PR one day. Well, today I hit my max power clean in a squat clean!! It was awesome! I finally figured out how to get under that damn bar!!
Anybody have long hair? I am having a hair double under issue. The rope hits my ponytail! I can't do a fold over bun because it just falls out. Low pony makes it better but it still happens. Ideas??
I have hair down to my butt and always used to knock the rope with my hair. Now I tuck in the ponytail into my bra/tank strap. Hopefully my master snapchat picture shows what I mean. The blue is my ponytail.