10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec. Demo w/ Instruction – Demo Sideview
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
Wasn't feeling great so I just left the gym and went home deciding to come back and finish later. Work might kill me this summer. I think it's just trying to keep up my training and working 13 hours a day that is making it so tough. I am not willing to let my training suffer no matter if I do have to get up at 4am to train.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
26/25, 25/22, 18/16, 21/21 This was one 45lb plate with abmat between. Will definitely go two 45lb plates next time.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
15, 20, 22.5, 22.5lbs.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
completed with red band.
Then-
3 rounds for time:
20 pistols
50 DU
400m Run with 20# med ball.
19:26
I am struggling right now. I have so many goals and dreams that I want to achieve and I am just lost as to how to go about achieving them. I need help from lots of people but I know I am the one that has to make the first step. There is so much more to life that I have not even seen or tapped into yet and I can't wait for what's to come. Lots of hard work and patience and dedication will get me there and keep me going. It's so hard to explain and I know I'm probably not making a lot of sense so I'll stop for now. On the verge of tears....just breathe.
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.
105, 125, 145, 155, 155, 155, 155, 155
Strength *The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM). 1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.
2a) 5X3 Push Press – heaviest possible, rest 60 sec. 125, 135, 145(2), 140, 145 2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
135, 145, 155, 165, 165 Got hard at the end but was able to complete. Heavier next time.
Conditioning 4 rounds for total working time: 150m Shuttle Run 20 C2B Pullups 50 Double-Unders *Rest 2 minutes. 1:57, 2:17, 2:18, 2:23, Total working time= 8:55 Chest to Bar were UB, 11/3/3/3, 10/4/3/3, 11/3/3/3 Too many breaks but trying to make sure the standard is upheld. DUs sucked today. I don't know why either- oh wait, maybe because it was 5:30am. No excuses just have to get better. I need to stop being a little wimp and start attacking workouts better.
6:30AM - on the unit at the hospital. 7am - 7pm shift
Quote of the morning by a doctor: "Either smoking, drinking, or knife/fork will kill us all." Very true.
BB Gymnastics 1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2
Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
105, 125, 135, 125, 125, 125, 135F
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec. 125, 145, 155, 165 2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”
65, 85, 105, 125
Strength 1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo VideoBW, 5, 7.5, 7.5 1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. 35, 45, 45, 45 Conditioning 5 Muscle-Ups Row 100m 4 Muscle-Ups Row 200m 3 Muscle-Ups Row 300m 2 Muscle-Ups Row 400m 1 Muscle-Up Row 500m NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
9:58 All MU easily unbroken. Rows felt heavy and slow.
PM
rounds of: 5 Stone to Shoulder 73# 50′ Stone Carry 73# 5 Stone to Shoulder 73# 7 Deficit HSPU 6:55 -then- 50 Wall Ball 20/14# For time. Finished total time of 12:28. Those wallballs were slow. Ugh. Arms were hurting from swim yesterday I think.
Notes: Deficit HSPU will be performed with 2 45# “recycled rubber” plates (approximately 3.5″ each) on either side of an Ab-Mat for the men, and 1 45# “recycled rubber” plate on either side of an ab-mat for women. Kipping is allowed.
Thursday, 120607 Brad's surgery went well. This day also started at 4:30am. We were at the hospital until about 4:00pm and then we headed home. It is amazing that after having spinal surgery, you can get up and walk like 2 hours later. Crazy!! Brad is doing better than I ever thought. He is getting around great and recovering oh so well.
8:00pm - 30 min/3 mile run with my beautiful 100lb lab puppy. This is always a challenge that I don't kill him while running because he usually acts a fool the whole time. ha.
Friday, 120608
BB Gymnastics
Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.
Notes: We’ll be having a 2-3 hour lifting session beginning Friday around 5pm. We’ll work on technique on the lifts, and will work up to some heavy singles. You may take as long as you’d like and take as many attempts as you’d like, but when it’s just not going up – stop. Please make sure to Snatch first, then Clean & Jerk.
Got to the gym that morning and was not feeling like going for a PR so I told myself I would probably just do some heavy snatch and clean and jerk off the blocks. Well I started warming up and sure enough 160# went up with no problem and boom! I hit 165# then barely missed 170# twice.
I was so pumped! 170 is mine soon. And to think, I weigh 120. haha.
Clean and jerk: 195 easy and missed 200 four time. ugh. So close. SOON!
Conditioning
“BP Made up a WOD That None of You Can Do”
For time:
7 Bear Complex @ 185/120# 50′ HS Walk 5 Bear Complex @ 205/135# 50′ HS Walk 3 Bear Complex @ 225/150# 50′ HS Walk
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
So this sucked big time! I completed it but not with burpee penalty in 11:20. I made up 140 burpees later in the day. I did 140 burpees in 9:10. I went 6/1(bar slipped out of my hand othewise it would have been UB), 2/1/1, 1/1/1. Bar got real heavy and quick. HS walks were no problem at all but I understand he wanted to fatigue the shoulders more so it made everything else harder. Shouldn't have been such a baby on this.
Saturday, 120609 We were hosting CrossFit for Hope at my gym. I wanted to participate just to have fun. Brad was able to come to the gym with me and see everyone and I was happy about that.
Three rounds of: Burpees 75 pound Power snatch Box jump, 24" box 75 pound Thruster Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
259 reps. I went at about 75% due to my back being completely trashed and hurting ever since Monday. Me not resting it all week has not helped at all either. This got me first place easily but I withdrew my name to let the others win and feel special.
Then -
“The Terminator”
5 min AMRAP of Muscle-Ups to Ring HSPU. *For total reps. 7 total reps. Only failed on 1. These got hard fast. Need to get more efficient at them.
-rest 2 minutes
5 min AMRAP of Double-Unders including a 500/450m Row buy-in. *Score is total number of DU subtracted by the total number of seconds rowing. (Example: 130 DU – 110 seconds = Score of 20.
Notes: Use Regionals standards for HSPU. If you just performed this at Regionals, do it again.
2:38 Disappointing. Back was so bad today that I rubbed biofreeze on it immediately before the workout and the weight still felt like 200lbs. At regionals in April, the weight felt like 95lbs. 2:24 at regionals. Had to break up the last set of 9 deads.....ugh who does that? Had to be on my unit at the hospital at 6:40am so no time for anything else.
7a-7p shift at the hospital in CSICU.
Wednesday, 120606
BB Gymnastics
1) 5X3 Tall Snatch – heaviest possible, rest 60 sec. (demo video & explanation of Tall Clean: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150)
For time. 5:29. I think I can go sub 5 on this. Maybe if it wasn't 6am while I was doing it. MU felt a little weaker today. Snatch felt light and great.
Long day. Bed is calling my name. I had orientation today for my internship that starts bright and early tomorrow morning. I have to wake up at like 4am to get training in and done before I work 7am-7pm. ugh.
BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.
Went to drop under 195 and I ended up power cleaning it. haha! It was awesome. So now I have a new Power Clean PR of 195. Split jerk was easy. Went to clean 200 and it felt like 400 so I moved on. Felt like I tweaked my back in the process.
Conditioning
*Testing Day
1) Max Height Box Jump
Measure it on a PVC pipe and a friend was going to measure it later and have not heard back. Will fill in later.
2) Max Pullups
49. A week without pullups hindered me. I feel like I can do about 60.
3) Max Distance Handstand Walk
100+ ft. Not sure exactly.
4) Run 400m
skipped because a monsoon came down when I was supposed to do it.
5) Row 500m
1:51.4 I know I have sub 1:50 but was trying to get through these fast this morning to get to orientation.
Notes: Complete these tests in order. You may rest as long as necessary.
later, 12 min AMRAP 15 T2B 50 DU
7 rounds
Going to bed, going to be a loooooooonnnnnnngggggggggg day tomorrow.
Alright, so I am back from the beach and I am ready to catch all of you up.
Wednesday, 120530 AM 30 minute AMRAP 30 DU 200m run 10 burpee 10 OHS (35) 10 HSPU 10 one arm KB snatch (35) - 5L, 5R 20 situps
6 rounds easy pace. I got both my sisters out in the parking lot to do this with. They did something more scaled down but it was still nice working out with someone and them especially. I was proud of them for finishing.
PM
I went over to CrossFit Pensacola to see my friend, Lex, to do this workout.
BB Gymnastics
20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO
Worked up to 135. Felt good but was drained from the sun.
Conditioning
30 Muscle-Ups for time.
4:58 I know I can go faster. I only did 6 on my first set and I know I can complete at least 8-10+ on the first set. Still pretty happy with this. Would love to go sub 4 next time or sub 4:30 possibly. Lex's time was 10:30 something. I thought he was beating me at one point so it made me go so much faster. :) loved having the friendly competition.
Friday, 120601
12 minute EMOM
10 Wallball with 20#
then-
5 rounds for reps of: 30 sec ME Power Clean @ 135# 30 sec rest/hold Notes: 30 sec “rest” should be spent with the BB in the front rack position. There is a 20 Burpee penalty every time the BB is dropped. There is no requirement for UB reps or holding the BB on the Power Cleans.
8/6/5/5/5 I think these were my numbers. This hurt so bad. Holding the bar in the rack compressed the spine and made breathing even harder. Good stuff.
Each round about 1:15-1:20 Hurt like hell. :) Rest was about 1:40 each time.
Saturday, 120602
Leaving the beach this morning. SAD. It went by way too fast.
Woke up with my right shoulder really bothering me. I was supposed to max out my snatch and couldn't because the pull from the ground was hurting it too bad. So I moved on...I hope it's nothing serious although it is Sunday and I have rested completely since and it's still nagging me. Feels muscular though.
20 minute AMRAP
5 Push Jerk (115) from the ground
10 Pistols
5 HSPU
5 Box jump onto the back of a jacked up pickup truck. (at least 35 in tall)
I have no clue how many rounds but at least 10-12 maybe even more. It was so hot and humid outside and I was in the blazing sun. Onlookers from our condo balcony kept starring at me. haha and then I even had people stop towards the end to ask me what I was doing. This hurt. My legs were so sore from the previous day that the BJs and pistols really slowed me down.
This is going to be a really big week ahead. I am starting my internship at the hospital. I am very nervous about it because it is going to be such a big change from my normal schedule. There will have to be a lot of 5am workouts and planning ahead on my part and even late night workouts after I have been on my feet for a good 13 hours. YIKES. I hope it goes well. I am nervous about the nurse I will be put with. I hope and pray she is an awesome nurse and that I have a summer full of learning and excitement. I will be working in the Cardio-Surgical ICU(CSICU). I think this will be great for me and it will give me a chance to get ahead for my last semester and going through Complex Client(ICU) in the fall. I really hope I am prepared for this. I know I worry too much and all will be great but it's just in my nature to overthink and worry about things. I worry about my training. I know I can keep it up but I am going to lose a whole lot of sleep and have to keep my brain energized and going too. I want to be the best nurse I possibly can be and I want to succeed so bad. Makes me very nervous. SO this week I work Monday, Tuesday and Wednesday.
Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge Him, and He will keep your path straight.
Proverbs 3:5-6
Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
Matthew 6:34
Do not be anxious about anything, but in every situation, by prayer and supplication, with thanksgiving, present your requests to God. And the peace of God, which passes all understanding, will guard your hearts and your minds in Christ Jesus.
Phillipians 4:6-7
The biggest thing happening this week will be my husband's spinal surgery. He is having an L5-S1 discectomy on Thursday. I pray that it goes according to plan and that God looks over him and gives him a speedy recovery. I pray that I can be the best wife possible and be there for him and his every need. I pray that I can be strong for him.
