Pull-up negatives: 5x2 with red band
*definitely getting easier and not feeling the strain in my shoulder
3-position snatch:
2x35-1x55-1x60-1x65
[1x70-1x70 (ugly fr the floor, got loose receiving)-1x70(power snatched from the floor)-1x70-1x70(power snatched both knee and floor)]
Front squat: 4x3 @ 80%
5x70-3x105-3x115
[3x125-3x125-3x125-3x125]
GHD Annie 13:39 -
Horrible! Haven't done GHDs at this volume in a LOOONG time. Was hoping for sub-10. Not even close but glad I tackled it.
Monday, January 28, 2013
Tuesday, January 22, 2013
Training 01.22.2013
No run today. Just a quick warm-up.
Metcon:
12 min AMRAP
5 ring rows
10 push-ups
15 squats
Score: 5 rounds + 9 reps
Recovery/Endurance:
20 min on the bike holding 60-70 RPM
* big ol' piece of humble pie is what I call this one. Stacey was by my side for this whole WOD, pushing me. After 3 rounds he had me switch to push-ups from the knees saying my shoulder was getting out of position. Honesty I was embarrassed on two levels. 1) I used to do 14 rounds of Cindy in 20 minutes RX and 2) here I was a coach and having done CrossFit since 2008 having to do push-ups from my knees in front of a class. But what I have to remember is that I'm a different athlete now. Stacey has pushed me to put form above all else. That a yr ago my kips were wild, compromising an already torn rotator cuff. I was doing push-ups with a wide setup which stressed my shoulder and made my shoulder imbalance worse. There is no last yr to compare to. Just need to focus on where I am now, where I want to go, and how I'll get there.
A newer member of our gym came up to me after (Nelson) and said "Kicking butt over there?". My response, "more like getting my butt kicked." Nelson, "Hey whatever it takes to get better."
Ummm hell ya! Much better attitude. Time to remember to check my ego at the door and enjoy my pie.
Metcon:
12 min AMRAP
5 ring rows
10 push-ups
15 squats
Score: 5 rounds + 9 reps
Recovery/Endurance:
20 min on the bike holding 60-70 RPM
* big ol' piece of humble pie is what I call this one. Stacey was by my side for this whole WOD, pushing me. After 3 rounds he had me switch to push-ups from the knees saying my shoulder was getting out of position. Honesty I was embarrassed on two levels. 1) I used to do 14 rounds of Cindy in 20 minutes RX and 2) here I was a coach and having done CrossFit since 2008 having to do push-ups from my knees in front of a class. But what I have to remember is that I'm a different athlete now. Stacey has pushed me to put form above all else. That a yr ago my kips were wild, compromising an already torn rotator cuff. I was doing push-ups with a wide setup which stressed my shoulder and made my shoulder imbalance worse. There is no last yr to compare to. Just need to focus on where I am now, where I want to go, and how I'll get there.
A newer member of our gym came up to me after (Nelson) and said "Kicking butt over there?". My response, "more like getting my butt kicked." Nelson, "Hey whatever it takes to get better."
Ummm hell ya! Much better attitude. Time to remember to check my ego at the door and enjoy my pie.
Monday, January 21, 2013
Training 01.21.2012
800 m run warmup 4:20.41
Shoulder mobility
Pull-up negatives
10x1 w/red band, 60 sec rest
*Kept it at 10-15 sec long negatives on each.
3-position snatch
2x35-1x55-1x60-1x65
[1x70-1x70-1x70-1x70-1x70]
*several misses. Primarily due to lacking confidence (or in Stacey's words - being chicken shit) from the hip and not staying in my heels.
Metcon:
6 rounds
Sled push down @ 145# high bar, stay on heels
10 Russian KB swings 53#
Sled push back @ 145# high bar
10 sit-ups
9:05.53
Went unbroken on everything. Glad the 1.5 pood felt nice and easy. I'm looking forward to ramping up the KB swings, and I now clearance from The Boss to do American style again soon, starting at 44# and building from there. Staying on my heels is a whole different ball game on this sled pushes. It turns it into a strength endurance workout and takes the stress off the Achilles - exactly what I need after two days of running and double unders :)
Shoulder mobility
Pull-up negatives
10x1 w/red band, 60 sec rest
*Kept it at 10-15 sec long negatives on each.
3-position snatch
2x35-1x55-1x60-1x65
[1x70-1x70-1x70-1x70-1x70]
*several misses. Primarily due to lacking confidence (or in Stacey's words - being chicken shit) from the hip and not staying in my heels.
Metcon:
6 rounds
Sled push down @ 145# high bar, stay on heels
10 Russian KB swings 53#
Sled push back @ 145# high bar
10 sit-ups
9:05.53
Went unbroken on everything. Glad the 1.5 pood felt nice and easy. I'm looking forward to ramping up the KB swings, and I now clearance from The Boss to do American style again soon, starting at 44# and building from there. Staying on my heels is a whole different ball game on this sled pushes. It turns it into a strength endurance workout and takes the stress off the Achilles - exactly what I need after two days of running and double unders :)
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