Conditioning: 6 Rounds: 250 m row, 9 DL, 6 Hang Power Cleans, 3 Push Presses all @ 115, rest 1:1 Midline: Bottom to Bottom FS: 3 sets of 8 reps @ 95#… pause at the bottom of everyone and have a PVC behind you to force glutes to activate
AM 13.3 12 min AMRAP 150 wall balls 90 double unders 30 muscle ups PM SNATCH off blocks (hip) 5x3 Front Squat/ Back Squat 2/4 @ 85-90% Conditioning: 5 Rounds of a 2 min running clock followed by a 1 min rest: 250 m row THEN: 1st round: ME KB Snatch (35) alternating arms every 10 reps 2nd round: ME GHD Situps 3rd round: ME KB Swing (53) 4th round: ME Toe To Bar 5th round: ME Burpees
So I woke up Tuesday, March 12, 2013 with the stomach virus. I literally thought I woke up with rhabdo. I felt so sore and my body ached and I thought to myself that I had just overtrained. Hadn't had a rest day since the previous Monday and I was on my 5th day at the hospital. I told myself, today is your rest day and your last day at work so you can do it! I knew something was also wrong when I was feeling so nauseous and I didn't want coffee. I always want coffee so that was a huge red flag. I got to work early and prepared for my day and started researching on my patients for the day. I couldn't concentrate. I didn't even want to get up out of the chair. I was trying to drink some ice water, which iI thought would help but I don't even like that either. By 0915 I couldn't hold my head up and I had horrible body aches and nausea. I was fighting back tears and our day was getting busier by the second and I knew my day was about to get worse because we were changing patients. I decided to go to my assistant nurse manager to see what she thought I should do. I immediately started crying and she sent me home of course. She also said the stomach virus was going around and even within our staff. So I went home and laid in bed for about 50 hours straight. Only getting up to go to the bathroom. Never got my temperature but I was freezing cold and sweating under the covers. My fever broke that night but came back the next night. By Thursday I was feeling a little better. I would get up for about 30 minutes and then go back to sleep. I was so nauseated on Thursday and other horrible symptoms started. My stomach would never settle and I was alternating phenergan and limotil, both of which medicines make you feel like crap. By Friday, I was feeling a little better. Was able to go to the gym to play around with the workout, 13.2, and see how I wanted to attack it. I didn't feel good but didn't want to come into the gym Saturday without having played around with it especially feeling sick. Only in the gym for an hour and went straight to sleep. Saturday came and I did not feel great but knew I just needed to go do the workout. I was still experiencing symptoms. 13.2 Was awful. That much movement for my stomach was not good. I won't go into details. Let's just say I finished with 319. I was very disappointed with my score but knew it would be enough and I'm not redoing it. Sunday, I relaxed and prepped for the week ahead and going back to work. This has been one of the worst sicknesses I have ever experienced in my life. I'm still not feeling right and it's Wednesday of the next week, and not back to 100% and feel like it will be a while until I do. Ugh. I don't wish this on anyone. I'm glad I'm on the upside though.
WORK then... Clean off blocks (below knee) Blah - back still shotty. 1A) 4X3 Strict Press 110 1B) 4X8 Weighted Back Extension 45 10 Min EMOM 10 Thruster (65) 20 DU ~about 30 sec- 35 sec per round
1A) Snatch Grip Good Mornings into Snatch Grip Push Press into OHS: 3 sets of 5 reps: rest 60 sec
115
1B) DB Clean to Thruster (must touch ground everytime): 3 sets of 12 UB AHAP: rest 60 sec
Stuck with 35#.
Conditioning:
3-6 Rounds: 30 sec ME Airdyne + 30 sec ME Burpees, rest 1 min: at least 3 rounds completed. When total (cal + burpees) drops by MORE than 5 total the workout is over. Complete at least 3 rounds BUT stop at 6 rounds
6 rounds done.
PM
Warm-up
800m run
20WB
400m run
10WB
800m run
20WB
Snatch Ladder: 95,105, 115, 125, 135, 145, 155, 165, 175: complete a rep every 45 sec. allowed 1 miss at each weight, once you miss twice at the same weight you can't move forward. Whatever weight you last complete drop 30lbs and complete 1 set of ME unbroken reps from the floor
Up to 160 then ME UB reps at 130#.
Got 4 without straps and 5 with straps. Here is the set with straps.
March 1 So I decided to go to TX one last time to work with my coach before the Open and everything gets crazy. It just so happened to be the same weekend as the Outlaw Camp at CrossFit Deep so I joined in on the fun. Max Snatch 165 easy. Max Clean and Jerk 215 and stopped :) 5lb PR!! Wooohoo Sorry the video flips. I did not record it but glad I got it on film.
March 2 7:00am training session with CrossFit Deep Team before Camp started. I did a partner workout with Kasey, who also happened to give me an amazing place to stay that weekend. 3 rounds: 15 Squat clean and jerk (185/125) 30 Partner Burpees 100m Partner carry each
Me and Ingrid Kantola :) Love seeing her.
12:00pm Front Squat/Back Squat: 3/6 @ 90% of 85% of FS. 195 4:00pm EMOM 2 Snatch @ 80%. Then 2 min AMRAP of Max Snatch @ 80%. Went at 140. ~83% and got 17. Have hit 18 before. Back was fried. March 3 7:00am 4 min AMRAP 2 rounds 12 alt. KB Snatch (53/35) 6 burpee over box jump 24 DU Max MU with remaining time Rest 2 min and repeat. I was demo girl for all the gymnastics stuff of the day, then I was back to Alabama.
It was overall an amazing weekend! I had such a blast. :)
