Deads

Skill: Deadlifts
Warm up:
5x225
3x275
5x295
5x340
6x385

Restarted the Wendler cycle with different numbers for my 1 rep max. The deadlifts felt great today and looking forward to the next couple of weeks of heavy lifting.

Conditioning wod:
5 Rounds for time:
5 Cleans
15 GHD Situps
30 Double Unders

Time: 6:26

Took me awhile to get used to the double unders, but once i got the hang of them, i was able to rep them out pretty easily. GHD was ok, but my lower back started kicking in the last round. Would like to try to do 10 rounds next time.

Snatch and Push Jerks

Its been a longtime since I've worked on any Olympic lifts since starting my power lifting program. I've also decided to compete at the Baltimore Open in January 2011. It will only be my second ever weightlifting competition. Going to use this competition as a gauge of where i am and where i want and need to be.

Skill 1: Snatches

60-65-70-75-80kg

Weights felt pretty good, but i still need a little more skill work.

Skill 2: Push Jerk

60-80-90-100-failed at 110kg

Form was a little ok, but i know i could get 110 the next time.

Met Con:

AMRAP in 10 mins

1 Rope climb (20ft)

10 Burpees

 

Finished with 10 full rounds, 1 rope climb and 3 burpees. 

Rest Day

Squats, Bench Press, and DB Snatches

Worked out at my local globo gym. Luckily, none of the gym curling champs were around so i had the squat rack all to myself.

Skill: Back Squat
Used 135 and 185 for my warm up.
5x195
5x225
7x275
Knee felt really really amazing. Didnt want to over do it so i stopped at 7 reps but i felt really good that i could have possibly gotten close to 15 reps.

Paired flat bench press with DB snatches. Didnt have a spotter for the bench press so my last set was at 195 for 6 reps. I think i would have failed on the next rep. Used 70, 80, and  90# for snatches.

Deadlift with Cindy

Skill: Deadlifts
Used 135, 185, and 225 as my warm up.
5x275
5x300
10x340*
*lost my grip on the very last rep, but i think i could have gotten close to 20 reps unbroken. But i felt pretty strong.

Met Con: "Cindy"
AMRAP in 20 mins of
5 Chest to Bar Pullups
10 Pushups
15 Squats

Finished 19 rounds, 5 pullups, and 5 pushups, all a new PR.
Triceps gave out a lot faster than i thought they would.

Rest Day

Hamstring are really sore from yesterday's class.
Forced rest day.

CrossfitDC Class

Finally back to CrossfitDC. They had a really big attendance and had to break everyone in groups.
Warmup:
2 Minute Jump Rope
2 Minute 10 swings/10 situps
2 Minute 10 squats/5 pushups

Skill 1: Good Mornings
We didnt go to heavy but my last set was at 145#.

Met Con 1:
12 Minute AMRAP

25 Double Unders

5 Burpees
Finished with 13 full rounds

Skill 2: DB Romanian Deadlifts
3x10 at 75, 90, 100#

Met Con 2:
With a 6 minute clock
750m row and AMRAP wall ball in remainder of time.
Tried to go a little easy on the row since only the wall ball counts. Finished the row in 2:48 and planned a strategy of 10 wall ball shots 3 deep breaths and continue shooting. Got 73 shots. Class was fun and it was good to see all the guys.

Met Con Friday

Today's fun day was with my close friend Maddie. Working out with her is fun cause she gives her all and leaves nothing on the table. Today's workout was a long metcon:

For time:

250m Run

20 Toes to Bar

20 Overhead Squats (115/65)

250m Run

30 Hang Cleans (115/65)

30 Front Squats (135/75)

250m Run

40 KB Swings (24k/16k)

40 Back Squats (135/75)

Looking at the wod, we both contemplated whether to do a 400m run instead of the 250, but i'm glad that we came to our senses and decided to stick with the original plan. We both finished the run and i finished my toes to bar the same time Maddie finished her knee's to elbows. I was worried about how my knee would handle the overhead squats, but it felt great. Did them in 2 sets. Did the second run together and the cleans felt heavy on the last 10 reps. The front squats killed my legs and the last run was really heavy on my legs. Maddie's lower back as well as mine started feeling sore during the swings. Took me 3 sets to finish the swings and the back squats just killed my lower back. Knee felt ok the whole time but my back was on fire. Maddie finished i think in 15:13 and i brought the rear in 19:13. The back squats just killed my time. 

Deadlifts

Been on the Wendler's power lifting training cycle and this week is all de-loading.

Warmup:
3 rounds
50 Double Unders
10 GHD Situps
10 Back Extns
10 Toes-to-Bar

Skill: Deadlift
5x155#
5x220#
16x275
I've gotten a lot stronger since my knee issues started thanks to the new power lifting routine. Looking forward to the new cycle and bigger numbers next week.

Met Con:
20-15-10 
KB Snatches (per arm) 24k
Pullups

This actually felt a little taxing than i thought it would. Did the first round of snatches unbroken, while the pullups took me 2 rounds. The second round felt harder than my last. Final time was 8:17.Was shooting for sub 8.

Strong!

Since starting the Wendler powerlifting system, i've never felt stronger. I know my numbers are still low but the feeling is great. My knee has been feeling a lot better and my training is getting back to where it was.
Skill: Squats
5x190
5x220
6x250
Did this wod at my local globo gym. It was really busy and i had to wait for the barbell cause it was being used for bicep curls. Couldn't help but laugh. The same guy offered me advice about squatting. Was pretty funny.
Assistance work:
3x15
Pullups
Dips
Toes to bar
No Conditioning

So what is strong? Here are a couple of women that i think, well that i know are strong!!

AM...and PM

AM WOD:
1 Mile Run
2000m Row
1 Mile Run

Time: 28:21

PM WOD:
Starting week 2 of the 5/3/1 training cycle
Deadlifts:
Warm Up:
5x170, 5x215, 3x255
Working weights:
5x320, 3x365, 1+ 405. Got 5 touch and go reps on last set.
Bench Press:
5x150, 3x170, 1+ 190. Only got 9 clean reps on the last set. Didnt have a spotter so was a little worried about pushing for a couple more reps.

No met con. Knee is a little sore from this morning's wod.

Weak Shoulders

I really have some weak shoulders. Been trying to get them stronger but have it a major wall. Still struggling with shoulder strength. Didnt do a met con but just strict strength.
Skill: Shoulder Press
5x105
5x120
1x140
Last set was supposed to be an all out effort but i just didnt have it. Really struggled with 140 and my 1 rep max is 165!!! Have to readjust some numbers for this week.

Almost back

Finishing week one of Wendler's 5.3.1 powerlifting cycle.

Skill: Back Squats

Warmed up with 135#, 155#, and 175#.

Working weight was 5x185, 5x205, and my last set was 235# for 11 reps.

Met Con: for time

15 Deadlifts (225#)

50 Pullups

12 Deadlifts

40 Pullups

9 Deadlifts

30 Pullups

6 Deadlifts

20 Pullups

3 Deadlifts

10 Pullups

The deadlifts were the break for this met con. All the deadlifts were unbroken except for the round of 12. Form was terrible on the first lift, so i dropped the bar and reset. Pullups just got harder as time went on. Finished at 17:26. Feels like i'm almost back to where i want to be in my training. Worked with Maddie today and as usual, she kicked my butt, but i forgot the camera. 

Deadlifts

Today was my last workout before heading back to DC. I really like how Crossfit Campbell does their programming.

Skill: Deadlifts
WOD: 5.3.1 Deadlifts
Assistance work: max reps DL @ BW
Conditioning:
1 Round for Time
50 Overhead walking lunges (45#)
40 Double Unders
30 KB Swings (24k)
20 Wall Ball (20#)
10 Broad Jumps (total distance)


My deadlift numbers were pretty good. Warmed up with 170# for 5 reps, 215# for 5 and 255# for 3.  Working weight was 300# for 3, 340# for 3 and 385# for 6.
Met con was fun and challenging. The overhead lunges took the longest. Total distance for the broad jump was 97 feet. was shooting for 100 but i was just a little short. Total time for the met con was 10:32. Could have been done under 10.  Got 45 reps of 190# on the assistance work. Going to miss the gang from Campbell.