6th Dec

Warm Up

Foam Roll

10 each of

Wrist Circles

Arm Circles

Arm Swings

Core Rotation

Bow and Bend

Leg Swings (10 L/R)

Lat Leg Swings (10 L/R)

Spidermans

Slow Squats

Squats with back press

Skill Work

KB Snatches

Level 1 WOD

DL and Pulls  - 15 min skill work

10 min 8 kg KB snatch test

185 snatches (95 (left arm) 90 (right arm))

L-sit holds 10 sec x 6 - rest 45 sec

Thoughts: Very small class today - was nice but kind of quiet. A small class has its own charm compared to the energy of a big class. So started with foam rolling and for a while it looked like I was the only woman with 4 men to workout and then Joanne  came and I had some company. We all did the DROM together sort of - in that we all started at the same time. It was awesome. The KB snatches work was fun - used the yellow KB (8kgs).

The Skill Work with the DL and pulls - did these instead of the Power cleans as posted on the blog. Chad said he changed it this morning. I enjoyed it. It was wonderful working on the techniques and form. Started with a low weight of 55# when we first started - then Chad said to get some weight on and go upto 135# or so  - so added 35# plates and bar was loaded to 125#. These were not as easy to do as the 55# but I loved working this weight. No way can I clean this weight I know - but it was nice to work on the pulls - to get the feel of how it progresses. Good times

The WOD - Chad said that I had done this a long time ago - I was trying to recall that - but could not recall. I tried to snatch with the red KB but it hurt the arm/shoulder so decided instead to stay with the yellow bell as it was 10 mins of snatches and I wanted to do the whole 10 mins and not have to change the bell half way or anything like that. So when we started I thought I would do10 and then switch arms and keep going like that. I know at 6 mins I was at 60 on each arm then I started to falter a little and lost track of timing - I wanted to get 100 + on each arm but at the 10 min mark I had managed only 95 on left and 90 on right.

The L sits - well not quite L sits for me - was more like N sits with some attempt at Ls - I think I did manage a one leg L for one 10 sec set.

Wonderful day today - really enjoyed the workout although I am sore - more foam rolling tonight.

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity”

10th Dec

Warm Up

Foam Roll

10 of each DROM II

followed by 2 rounds of

10 PVC OHS

Row starts x 2

Skill Work

Snatch Grip DL Work

used 55#

Level 1 WOD

Snatch Grip Deadlift 5 x 3 - rest 2 min
- work up to heavy load

85#, 105#, 125#, 135#, 145#

15 DB cleans (heavy load) (20#)
800m row
2 rounds for time: 12:15

Thoughts: Got in a little early so did manage to get some foam rolling and a few skip ropes in before doing the DROM. The row starts and OHS were done as partners - so when one did the row starts (1/2, 3/4, full, full) the other did OHS with PVC . Partnered with Margaret. She rowed first and I went second. Good times.

The skill work on the snatch grip dead lifts was fun. Technique was the focus. Love any kind of DLs. So loved doing these too. I have done these before once as an alternate workout back in April.

The WOD: Once again after the skill work was done Chad asked that we load the bar with weights and go heavy on the DLs with snatch grip but maintaining proper form and technique. So started with a low weight of 85# just to get a feel of the weight. They felt good. Went up by 20# to 105# and then after that went up by 10s. The last time I did it in April I managed to do 145# only once - could not get it off the ground in the following 3 attempts so I am quite pleased that today I managed to do the 145# x 3 with relative ease. Chad did suggest that I widen my legs a little so as the enable me to splay the knees more easily. That helped for sure - Thank you Chad and all lifts felt great - pretty sure I can do more than the 145#.

The metcon - now this is a different story altogether. The DB Cleans used 20# which was reasonably heavy - the first round I did them unbroken - 2nd round did them in sets of 5. Then ofcourse my friend the rower - was kind not to give me a stitch - I did take the pace a little easy rather than go super fast - as I know I dont have the stamina for that. I finished the row in about 3:48 in the first round and I was quite happy with that time - I did not keep looking at the readings when rowing - focussed my attention on everything else - only glancing intermittently to ensure that I dont over or under row the distance. So when I started the row for the 2nd round the time was about 8:06 or something like that - so I figured I should be done by 12:07 or something like that. Made the mistake of focussing on the numbers and guess what happens - I run out of steam - I realise my right forearm is in some pain - I am slowing down - the mind is drawn to all the wrong things - so much so that I contemplated stopping at 600m - did some distance with one arm when the arm hurt - but at 600m - thought only another 200m which is just about a minute - keep going - so back to 2 hands and kept a steady pace more or less and finished at 12:15 with encouraging words from Margaret, Jason and Janelle I think - Thanks guys. Quite OK with the time as I estimated the time for 12:07ish - so I took about 8 secs more. meh that is alright - I did it as RXed and quite happy I finished it although felt like spilling the contents of my guts after that. 

Better indeed is knowledge than mechanical practice. Better than knowledge is meditation. But better still is surrender of attachment to results, because there follows immediate peace. ~

15th Dec

Warm Up

10 each of

Wrist Circles

Arm Circles

Core Rotation

Leg Swings

Lat Leg Swings

Spiderman

Squats

followed by

25 Skip rope attempting DUs

10 KBS (yellow)

Level 1 WOD

Back Squat
444 - rest 90 sec
222 - rest 3 min
- work up to max effort

4 x 125#, 135#, 145#

2 x 155#, 160# (PR), 165# (PR)

ext rot x 8 : 5#, 8#, 10#, 12.5#
powell raise x8 : 5#, 8#

Thoughts: Was running late today - not enough time to do all the warm up - but got most of it done. DUs - could not get them - one: I was in a hurry - two: I have not done them in a long time - have to start working on them again.

Was sad that I missed Sunday's WOD as I had to go to my son's soccer tournament - it is my fav lift and also I had set some goals for myself to achieve by the year end. And I have achieved a few of them - and my DL one may elude me bcos I have somehow missed a few DL work to max workouts. Oh well - having said that though I did achieve and surpass my goal for Back Squats today. My goal was to hit 155# for BS and today I made it to 165#. Quite happy about that.

I worked out with Cheryl - it was her first group class today and she was nervous about it. I hope I helped put her at ease a little bcos we were lifting completely different weights. Seemed like she was pretty comfortable by the end. I started with 125# for my first lift and added 10# each lift after for the 4 reps. Then at 155# it was 2 reps and I was not sure if I should make that leap of 10# as my last max lift was 155# x 3. So went up by 5# to 160# and then to 165#. I like doing the BS in the box but the only down side to that for me is that I am always worried about hitting the safety bar (something that has been in my head about not hitting it from crossfit total) so end up shortening my squat by about an inch or two - which is a lot - although I know I can go down to that depth - take the safety bars out and I go deeper but we need those saftey bars in case I need to drop the bar. catch 22?? No just need to go deeper into the squat and concentrate on the depth of the squat in my head so I know how far to go rather than focussing on not hitting the safety bar.  I did go deep after Chad pointed out that I was shortening my squat.

The ext rotation and powell raises - loved doing them although I was a little skeptical about the bench resting on the 2 boxes with me on top of it at an incline. I thought my shoulders would hurt but actually they felt pretty good. Quite pleased with that. Good day.

“I'd rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I'd rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.”   Milton Berle

19th Dec

Warm Up

10 each of DROM II

followed by 2 rounds of skip rope routines

60 sec skip rope

20 sec alternate legs

20 sec single leg

20 sec other leg for single

20 sec lateral

20 sec forward and back

20 sec skier twists

20 sec jump outs

followed by 3 times

gym width sprints

Skill Work

worked on power cleans

with 22# bar

Level 1 WOD

Power Cleans - work to a heavy single

2x 55#, 65#, 85#, 1 x 95# 1 x 100# (F)

Petranek Fit Test
500m row
40 squats
30 sit-ups
20 push-ups (10 full, 10 knee)
10 pull-ups (purple & red)

For time: 6:26

Thoughts: DROM was good - thought I would feel it as I was still sore from cindy but it felt good. The jump rope - although I could not do most of the other stuff - alternates thru to the jump outs - I did try - I may have managed to get a couple or so in - but I am happy bcos the  last time we did this I had to stop doing the jumps as my knees hurt when doing the regular jumps - but today I could do the full 60 secs in the 1st round and 50 secs in the 2nd round without stopping. The gym width sprints = fun times. I like when we do stuff like that.

The Skill Work - used 22# bar while doing the progression work on the power cleans. They felt good. Maybe next time I should use the 35# bar.

The WOD - The power cleans - partnered with Laurie M and Lori Johnstone. The three L's worked together - fun stuff. Started with 55# - last time we did this on 7th Dec I did 2 x 80# - so was sure I could up to that weight. Then 65# was loaded and that felt fine too - then Laurie M wanted to go to 85# rather than 75# so without dwelling too much on it I did that and it felt OK - then we went to 95# and the 1st lift was a reasonably good lift but the 2nd one was not so great. Laurie then wanted to try 100# and I think I had already lost the battle with the mind by the time I went to the bar - bcos I thought to myself that is 100# - no way I can get under it fast enough and sure enough I take it to the jumpimg position and I lose it and drop the bar. Mind over matter - truly is - bcos when I did that 85# I was under the impression that I had done 90# as my last max - not realising it was only 80# and I did 85# and 95#. Next time will have to climb that hill of confidence before.

The fitness test - I knew I would be the last one off the rower and that would impact my overall time. And I can say with almost 100% guarantee that my time was the slowest today - pretty sure everyone was sub 6 except me. No matter - bcos I am pleased that although I was the last one off the rower my time was 2:05.04 which is what I did more than a year ago I think and have not been able to reach that time for a very long time. Soon after the row it was hard for me to just get squatting. But after a few secs got on it - wanted to do them in sets of 10 but could not do that till I hit 20 (6, 6, 8, 10, 10) - the sit ups (15, 15) and the push ups - had decided to try doing full for all 20 but could not so did 10 full , 10 knees. And for pull ups used purple & red - happy that I did another workout with purple & red.

“The only real failure in life is the failure to try.”

21st Dec

Warm Up

10 each of DROM II

followed by

Manmaker Steps using 10# DB

5 DB Burpees

5 DB Renegade Rows (each arm)

5 DB Push Ups

5 DB DL

5 DB Clean to Press

followed by

PVC Snatch Grip RDL (To knees)

Level 1 WOD

Front Squat
3 3 3 - rest 90 sec
1 1 1 - rest as needed

3 x 95#, 115#, 135#

1 x 140# (PR), 145# (PR), 155 (F), 150# (PR)

Snatch Grip RDL - 5 x 4
@ tempo 41X1 - rest 90 sec

4 x 55#, 65#, 75#, 85#, 105#

20 DB man makers with 10% max FS

using 15# DB (burpee, push up, renegade row, push up, renegade row other arm, clean to press)

Time : 5:55

Thoughts: What a day - awesome - DROM was good. The DB man maker break down was fun - it was a light weight that I went with. The snatch grip work with the PVC was fun too.

The FS: Happy that I hit my year end goal of 145#. The idea was to to start with 105# but then started with 95# and then went to 115# and then jumped to 135# when my original intention was to go to 125# and then start the 1 x reps with 135# and progress to 145# adding 5# each set. But quite pleased with the way it worked out - did 135# x 3 which I have done before and infact was my max for a FS. So all the 1x reps were PRs for me. Started with 140# - felt good - only thing Chad commented was I should get my elbows up - so went with 145# and kept elbows up - then I loaded the bar with 155# - was not sure if I should make that leap of 10# but went for it - I failed - never done this before - dropped the bar at the bottom of the squat - mind over matter - dropped weight to 150# and squatted that no problem so passed my goal for year end by 5#.

The RDL - did these before with the same weight more or less - but this time I managed to do the 105# as well.

The DB manmakers - they maybe called man makers but they are woman makers too - or is it breakers  - was tough - Chad wanted it done in 5 mins I think - but could not do it in that time - took about 60 secs more - but happy that for the first 10 did full push ups and then for the remaining 10 it was a mix of full and knee mainly knees though for push ups.

Was just another day in paradise

Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that's real power.” - Clint Eastwood

28th Dec

Warm Up

10 each of DROM II

followed by 2 rounds of

10 PVC OHS

10 PVC Good Mornings

Skill Work

Bergner Warm Up - Snatches Progression

Level 1 WOD

Hang Snatches 8-10 x 1 - rest as needed
- work to a heavy single
- those working on form and starting progressions for snatch work on hang P. Snatch

22#, 35#, 40#

Deadlifts
3 3 3 - rest 90 sec
1 1 1 - rest 3 min

3 x 195#, 215#, 235#

1 x 240 (PR), 250 (F)

Thoughts: A disappointing day for me today. My fav lift today and I did not perform well. Warm up was good. After a 5 day break it felt good going to the gym. PVC OHS and Good Mornings were good.

Skill Work - on the snatches were fun - I have to really work on these.

WOD - Hang Snatches - first tried with 35# bar and landed on my butt. Then went down to 22# bar and got them done a few times - going fully into sqauts each time and holding the OHS stance for a few secs. Then did the same with 35# bar and succeeded in snatching with the squat in one motion.Worked with this weight a few times. Moved up to 40# and did these too  a few times.

Then came the DLs. My fav lift but today was not my day. Why?? I have a list of reasons - or should I say excuses !!! - I was just not focussed enough today and did not do well - that is all there is to it. I did get a PR with my 240# lift. My goal for the year end was 250# which I did not make. A big Thank You to JoAnne for her encouraging words and an Uber Big Thank You to Chad for his support and encouragement today. After a very very long time I heard Chad push me like that but it was not to be. I had actually loaded 245# and Chad asked me what I was aiming for and I told him my goal for the year was 250# - he asked if I had it in me - I said yes and he said go for it - he changed the plates from 245# to 250# but I could not get it up - got it off the ground both times but could not get it up. I am very disappointed in myself.

But for now will take solace in making my goals for the FS, BS, pull up bands - small gains. Now to work towards making ALL my goals that I have set for June 2010.

“If I had permitted my failures, or what seemed to me at the time a lack of success, to discourage me I cannot see any way in which I would ever have made progress.” Calvin Coolidge

30th Dec

Warm Up

Skip Rope (~ 5 mins)

followed by

10 each of DROM II

followed by 3 rounds using 8kg KB (Yellow)

10 KB Goblet Squats

15 KBS

Skill Work

Good Mornings + Tempo using PVC

Level 1 WOD

Back Squats
3 3 3 - rest 90 sec
1 1 1 - rest 3 min
- work to max effort

3 x 125#, 145#, 155#

1 x 160#, 165#, 170# (PR)

Good Mornings 4 x 4 @ 43-45% 1RM BS (31X1 tempo)

2 x 4 @ 75# (31×1 tempo)

300 yard shuttle for time: 1:24

Thoughts: Today was a better day - still had the headache all day - in fact today when I went to the gym left side of my face was hurting too bcos of all the poking and prodding that was done by the doc just before going to the gym. In any case had spare mins so did some skip rope - want to try and work on those DUs whenever I can now. Rest of the warm up was good too. Stayed low on KB weight as left shoulder/ forearm was giving some grief.

Skill Work - Was fun working on those good mornings.

WOD - Back Squats - did not go into it thinking that I wanted to get a certain weight - as long as I could do them properly and do atleast to the weight that I had done previously (165#). So started with 3 x 125# and then jumped to 145# which felt fine too - and 155# was good too. Then the singles started at 160# , went up to 165# and finally 170# and did that too with no grunting - Chad said that lift look good so was happy.

Then the Good Mornings - did a quick math mentally and went with 75# which is like about 44% of my max rep from today of 170#. Due to limited time did only 2 sets of 4.

The 300 yrd shuttle run - not one of my strong points - running - last time we did this I took 1:26 secs - so I knew I wanted to do it in that time or less and happy that I did it in 1:24 - shaved 2 secs - and I will take that 2 secs happily.

Character - the willingness to accept responsibility for one's own life - is the source from which self respect springs.

Joan Didion

4th Jan

Warm Up

15 PVC Pass Thrus

10 PVC OHS

10 PVC CG OHS

Sleeper Stretches

20 sec Plank position (Front)

20 sec each Plank (Left/Right)

Skill Work - Skip Rope - 2 rounds

20 sec side swing - jump

20 sec high knees

20 sec lateral jumps

20 sec rest

WOD

Close grip bench press - 30X0 tempo
- work to max 1
- width between acromion processes = width between index fingers

3 x 45#, 55#,

2 x 65#, 75#

1 x 75#, 80#, 85#, 90# (F)

Rotator Cuff series;
DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec

8 x 7.5#, 8#, 10#, 12#, 12.5#

DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec

8 x 10#, 12#

Single arm trap 3 raise 3 x 8 3011 tempo

8 x 7.5#

Thoughts: Warm up - was different today doing the warm up together - was fun - I liked that. Skill stuff - I am not good at doing the skip rope stuff when it involves different movements. I suck it at it big time.

WOD: Bench Press - doing them after almost 2 years - or close to it I would say. Then too I did it once when Chad was showing me how to do it so I had absolutely no numbers to work with. Partnered with Janelle - a very sweet and strong girl. She helped me a lot with this one. Started low with 45# bar and worked up by 10# each time for 3 reps and 2 reps. The first time I did 75# the 1st press was ok - but the 2nd I fumbled a little - not very good - so stayed with that for 1 x as well to start with. And that was a good one - so went up by 5# each time and got up to 85# but failed at 90#. In all honesty I did not think I would be able to get to 85# so I am quite pleased I got to that weight.

The DB stuff - 12.5# is what I did for ext rotation last time too - this weight was hard on my left arm - right felt fine - stayed at that weight and did not go higher per Chad's suggestion - and I had already done a lot of reps by that time.

The powell raise I went up to 12# compared to 10# that I did last time.

The single arm trap - now this one gave me trouble - I started at 10# - too heavy - my back was arched I think - so went down to 8# - still not doing it right as I was rotating my shoulder and so went down to 7.5# and did not go any higher. I expected the weight to be lower but not this much lower - interesting to note although have to wonder why that is……

All in all a good day.

A sense of humor… is needed armor. Joy in one's heart and some laughter on one's lips is a sign that the person down deep has a pretty good grasp of life.
Hugh Sidey

6th Jan

Warm Up

~ 5- 20 of each

PVC Pass throughs

PVC Good Mornings

Leg Swings

Lat Leg Swings

Bird Dogs

Fire Hydrants

Squat & Stand

followed by

2 rounds of E Drill

WOD

Sumo Deadlift

Build to a max 1

5 x 85#, 105#

4 x 145#

3 x 205#

2 x 225#

1 x 235#, 240#

Thoughts: Warm up was fun - I like doing these as a group rather than individually. E drill was fun too.

WOD: Partnered with Claire and Tara. Started with 85# during the skill work and then went up to 105#. Seemed a little light - so jumped to 145# for next set of 4 and then went up to 205# as Chad said we should hit our DL weight at the 2x reps. 3 x 205# felt good too - wanted to do 235# x 2 but miscalculated and loaded only 225# so next round did 1 x 235# and went for 240# - did that too - Chad suggested that I square out the shoulder when I set up - will remember to do that next time - wanted to hit 245# maybe even 250# today but there was only a couple of mins left and Chad said that we will be doing this again so figured will leave the 245# + for next time. Happy that I did my DL weight with the Sumo as well.

The words “I am” are potent words; be careful what you hitch them to.  The thing you're claiming has a way of reaching back and claiming you.  ~A.L. Kitselman

10th Jan

Warm Up

~ 10 of each

PVC Pass throughs

Shoulder Rotations

Toe Touch Series

Hip Rotation on all 4s

Squatting Soleus

Squatting Back Reach

Samson Rocks

Squats

followed by Agility

Skip rope

Alt Leg

Lat shuffle

Side Swing to Jump

DUs

Skill Work

Kipping Pull ups

WOD

High bar back squat - 40X0 tempo

80% x 5 - 135#

85% x 4 - 145#

90% x 3  - 155#

95% x 2 - 160#

100% x 1 - 170#

- rest 2 min

95% x 3 - 160#

100-103% x 1 - 175# (PR)

95% x 3 - 160#

15 24/32kg KBS x 5 - rest 90 sec (no time to do)

Thoughts: Shoulders were sore from all the DB cleans and push ups of yesterday. Warm up was fun - the agility part - now that is a different matter - it was fun but I am so bad at doing all the funky moves. Enjoyed it though - just have to work hard at being able to do them.

Skill Work - Today I tried using the next prgression from purple & red which was purple and whoo hoo I did a few with the sore shoulder and they felt good - as I was telling some of the girls that now that I have got the technique figured out (I think) I can feel the hip drive which I did not before - about a year ago. And yes a year ago I tried doing the purple band and could not even get my chin anywhere close to the bar and today I ripped out 5 - 10 easily so I am happy with that.

WOD: Back squats - with the knee and shoulders complaining - the brace was on the knee and I was hoping to hit my previous numbers today - that was all. So I started with 135# for 5 reps and they felt good - progressed up by 10# each time till I hit 155# and then went up by 5# to get my prev 1 RM of 170#. Then when doing the repetitive sets I wanted to try 175# for 1 rep and got it - pretty happy about that. I did not think I would be able to do that today and with no grunting either.

The KBS swings I was planning on either going one arm with the 12kg or 16kg bell or go low with 12 or 8 kg bell with 2 arms depending on how the shoulder felt. We ran out of time and so could not do it - at the time I was a little happy that we ran out of time but now I feel sad that we could not do that part of the workout. There is no pleasing some people like me.

A good day inside and outside.

Most folks are about as happy as they make up their minds to be.”   Abraham Lincoln