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Old 12-07-2012, 10:10 AM   #891
Rachel Baratz
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Re: Rachel's workout log

12/7/12

Strength

Strict Press x 3 followed by Strict Pullups x 3 (do not go to failure on pullups)
Aim for at least 8 sets including warmup

33x3 (BW)
43x3 (BW)
48x3 (BW)
53x3 (+5)
58x3 (+7.5)
63x3 (+7.5)
68x3 (BW)
70x3 (+10)

I think this ties a press PR for reps. Although my 1 rep and 3 rep maxes are usually VERY close with this lift.

Metcon
3 rounds
150m row (legs only - arms stay straight the whole time)
15 rower facing burpees (jump over the rower each time)
5:59

Burpees were definitely the hardest part. Surprisingly (at least to me,) my 500m split times weren't much slower using just my legs. Guess that makes sense given that that's where the power comes from. Interesting.
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Old 12-11-2012, 01:11 PM   #892
Rachel Baratz
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Re: Rachel's workout log

12/10/12

Strength

Back Squat - work up to 85%x2 then 5x2 EOMOM at 80-90%
85x5
105x2
125x2
140x2
155x2 (85%)

then
EOMOM x 10min
155x2
155x2 - drop down to 145 to work on not shifting weight to R leg
145x2
145x2
145x2

Still shifted weight on the second reps, but much better than last week.

Metcon
With a partner - 7 min of 30s on/30s rest - thrusters at your Fran weight (we used 63# (ladies bar, 10s, and clips - probably 64#)

13
9
10
8
6
6
5
I did 57
Kate 42
Total 99


12/11/12

Strength/skill
High hang snatch/Hang snatch
35
48
58
58 - better

Metcon
Team of 3 - relay. OHS (75/53) --> Rest --> 12 burpees
Teamed with Kate and Flint

Score is # of OHS
Total 115 (I did 45 and OHS 4 times)

**In general, I feel like I'm in a bit of a slump. Maybe it's the weather and shorter days, which always get me really down. After almost 4 years of CF, I definitely expect the ups and downs...I just never like it when I start to feel blah. Oh well, just gotta keep showing up.**
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Old 12-12-2012, 07:44 AM   #893
Amber Baird
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Re: Rachel's workout log

I completely understand the "blah" factor, but yes, it's just showing up. And in true CFCC CJ fashion--you are actually amazing. Don't forget that pretty much everything we do is at least 50% of your body weight.
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Old 12-13-2012, 09:20 AM   #894
Rachel Baratz
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Re: Rachel's workout log

Thanks Amber

12/12/12

Decided to workout with the Advanced Team at 9am rather than do the noon session like I usually do. I had slept HORRIBLY, and coached the 6,7, and 8am.

Snatch 20 min
35x2
45x2
53x2
58x2
63x2
68x1 (PR) - prev max 65
68x1 - to be sure it wasn't a fluke
68x1
70x1 (PR)
70x1
70x1

Clean and Jerk 20 min
53x2
63x2 - switched to clean only bc R shoulder felt weird
73x2
83x2
83x1
88x1
93x1 (haven't done more than 88 in the past year)
98x1 (PR) - prev max 95 which I think I hit once ever
100x1 (PR)
100x1 - to be sure it wasn't a fluke

I'm amazed by this olympic lifting session. I tried to remember the cues that Sammy gave me last week during her noon oly session. Also, Erin wasn't even here for this part of the class, so I did this on my own. Yay for PRs.

Metcon
Power Elizabeth
21-15-9
Power cleans (135/95)
Ring dips

9:42 (using 73#, ring dips rxd - did 10 straight in the first round)



12/13/12

Skill

Split jerk with alternating legs

Metcon
5 rounds
50 double unders
10 split jerks (185/123) or using 75-85% of peak split jerk this cycle
1 min rest
25 min cap

11:55 rxd

I only used 68# (77% of my split jerk max from this cycle, which was 88#.) Probably should have gone heavier but a) I was up from 230-430am and was EXHAUSTED and b) my shoulder felt weird-ish during jerks yesterday, so didn't want to go heavier while exhausted and get injured. Also - we weren't sure if we were supposed to use alternating legs for the split jerks in the metcon. In the end, I didn't alternate.
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Old 12-14-2012, 10:34 AM   #895
Rachel Baratz
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Re: Rachel's workout log

12/14/12

Strength

Work up to 80% of max press for a double. Then do 5x2 EOMOM at 80-90%
33x2
48x2
55x2
60x2 (80% of 75# - my one rep max from when I was pregnant)

then
60x2
60x2
60x2
65x2 (Danny said go up - this was a better working weight)
65x2

Metcon
4 x 500m row, rest approx amt of time it took to do the row or get right back on the rower after your partner goes (if sharing)

1:59 (PR), 33 SR
2:11, 24 SR
2:11, 32 SR
2:06, 33 SR

So, I learned a few things about this demoralizing workout:

a) Do not go all out on the first of 4 500m rows. This was a HORRIBLE idea, and left me basically non-functional for the last 3.
b) This is the closest I've come to not finishing a workout in a long time. I would get to 250m and literally feel like I COULD. NOT. KEEP. GOING.
c) Do not go all out on the first of 4 500m rows.
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Old 12-14-2012, 10:54 AM   #896
Emily Storey Record
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Re: Rachel's workout log

Quote:
Originally Posted by Rachel Baratz View Post
[B]12/14/12
b) This is the closest I've come to not finishing a workout in a long time. I would get to 250m and literally feel like I COULD. NOT. KEEP. GOING.
this is how i feel pretty much every time i row. there is a fight that happens inside my head when i think i'm about to stop and just fall off the rower.
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Old 12-14-2012, 01:21 PM   #897
Rachel Baratz
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Re: Rachel's workout log

Record I'm so serious -- I actually thought I could not finish. It was a horrible feeling! Does this mean I should do this again? Oh lord I hope not.
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Old 12-14-2012, 07:03 PM   #898
Jens Olson
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Re: Rachel's workout log

Quote:
Originally Posted by Rachel Baratz View Post
So, I learned a few things about this demoralizing workout:

a) Do not go all out on the first of 4 500m rows. This was a HORRIBLE idea, and left me basically non-functional for the last 3.
b) This is the closest I've come to not finishing a workout in a long time. I would get to 250m and literally feel like I COULD. NOT. KEEP. GOING.
c) Do not go all out on the first of 4 500m rows.
I wish I had read this before going today. I went all out on the first 500m and seriously contemplated quitting during rounds 3 and 4.
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Old 12-17-2012, 08:49 AM   #899
Rachel Baratz
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Re: Rachel's workout log

Jens - I'm so sorry you felt like I did. Wouldn't wish that on anyone!

12/17/12
Strength

Back Squat x 1 (prev max 182 - haven't gotten anywhere near this since May) Sleep has been horrific, and stress is through the roof.

85x5
105x3
125x2
145x1
160x1
170x1 - slow and more of a shift onto the right leg

Metcon

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps (65 for women)
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
on and on and on.....

Got through the round of 12 and 1 thruster of the round of 15.
Chest to bar pullups were by far the hardest part
We haven't done pullups in a while (at least not during the week) - I felt it!
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Old 12-20-2012, 11:06 AM   #900
Rachel Baratz
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Re: Rachel's workout log

12/19/12

Coached the 6, 7, and 8, and subbed for Chris at the noon, so did my own thing at 9:30am. Really had no plan, and couldn't do the advanced workout (my left shoulder was feeling weird...feeling much better today thankfully...but would have been stupid to do that workout with pullups and heavy KB swings)

Metcon
Annie (one of my faves)
50-40-30-20-10
DUs
situps
7:00 (11 second PR)

The situps are so hard.

Strength/Skill
Decided to front squat with Meg Ramos.
75x3
95x3
115x2
130x1
140x1 (shifted to R leg)
125x2 (shifted to R leg)

Got ****ed about this shifting situation. Took a 45# bar, sat in the bottom of the front squat to try and see why my left leg wasn't helping me stand up. Realized that my L glute does not activate AT. ALL. NOT. EVEN. A. LITTLE. BIT.

Worked on a bunch of front squats at 45# thinking ONLY of squeezing the left glute.

Paused Front squats - focusing only on left glute
95x3
95x3
95x3 at speed - no shifting but really needed to focus on left glute


12/20/12

Metcon

1 mile time trial (wash sq park)
7:30 - I think this is a PR. It was pretty cold and dark.
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