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Old 08-05-2016, 10:45 AM   #961
Vickie Ellickson
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Re: V's Log

DWOD
One set of ascending thrusters @ 45lb and descending sprints, starts at the top of every 2min

5 Thrusters
120yd Sprint
6 Thrusters
100yd Sprint
7 Thrusters
80yd Sprint
8 Thrusters
60yd Sprint
9 Thrusters
40yd Sprint
10 Thrusters
20yd Sprint

SWOD
Power Clean 5x3 @ 92.5lb
Pull-ups 3xMax 5, 5, 5

The thruster/sprint combo didn't kill me, which means I probably should have gone heavier on the thrusters. I had a pair of 5lb plates out there but when I started warming up I figured I'd be doing well to complete it with just the bar. Had a good minute to rest between rounds.

Power cleans and pull-ups felt great. The right technique makes the pull seem effortless.
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Old 08-09-2016, 09:11 AM   #962
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Re: V's Log

DWOD
5min AMRAP x 2

10 Ball Slams @ 14lb
10 Push-ups
5 Box Jumps @ 16"

1st set: 3 Rounds + 4 push-ups
2nd set: 3 Rounds + 1 push-up

SWOD
Squat 3x5 @ 105lb
Press 3x5 @ 82.5lb (full first set, 4 reps second set, 3 reps 3 set)

Had a rough weekend physically, weird stomach flu or something. The push-ups killed me, had to break it into doubles which pummeled my time. I would have been better off dropping it down to 5 push-ups so that I could keep moving through everything, as this was designed to be a burner.

Squats were good. Press is definitely getting heavy. The first couple reps of each set felt good, but as I took a breath for the remaining rep it was hard to even start the bar overhead. I'll give it another go at 82.5lb next week but if I don't get it I'll reset.
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Old 08-09-2016, 07:22 PM   #963
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Re: V's Log

DWOD
6 Rounds

3 Power Snatch @ 75lb
6 Burpees
9 Bench Dips

Completed: 11:43

SWOD
Deadlift 1x5 @ 125lb
Chin-ups 3xMax @ 6, 5, 5

Worked out in the rain. Didn't love my form on the power snatch. Need to practice that quite a bit more. Bench dips were broken up into sets of 5 & 4. Fun to get soaked. Deadlift felt good.
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Old 08-14-2016, 07:50 PM   #964
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Re: V's Log

Had some unpleasant stomach issues that prevented a couple of workouts but everything seems good to go now.

DWOD
6 Rounds

3 Hang Power Cleans @ 95lb
5-10-5 Sprint

(rest 60sec)

Completed: 8:10

SWOD
Squat 3x5 @ 107.5lb
Press 3x5 @ 82.5lb (missed last rep of last set)

Guesstimated the rest on the DWOD. Good little burner to get warm. Could have gone even heavier with the HPCs.

Feels like I'm leaning forward in the squat. Need to really emphasize keeping shoulders in line with mid-foot on the warm-up sets.

Press felt a little easier than last week, but missed another rep at that weight so will reset, probably to 65lb.

Very happy to have had only a short hiatus.
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Old 08-15-2016, 09:33 AM   #965
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Re: V's Log

DWOD
3 Rounds (45sec work, 15sec rest for each movement)

Hold top of a pull-up (on rings)
OH Plate Walking Lunge @ 10lb
Ball Slam @ 14lb
60yd Sprint

Completed: 19, 20, 19 Lunges; 24, 24, 22 Slams

EMOTM 8min

3 Deadlifts @ 100lb
3 Box Jumps @ 16"

I had some trepidation after yesterday if it was too soon to workout after my stomach illness, but woke up fine so decided to give this a go.

I wonder how long I could have held the top of a pull up on a stable bar instead of rings. I had to come off the rings thrice per round. Everything else felt good.

Second workout also felt good. Probably could have gone a little heavier, but ok not overly pushing it.

CFFB Total (1 rep max of power clean, squat bench and deadlift) coming up in a couple of days, stoked to see where I'm at since I've been back at it for a couple of months. Nowhere to go but up.
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Old 08-17-2016, 08:25 AM   #966
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Re: V's Log

No strength programmed for today in preparation for the CFFB Total tomorrow.

DWOD
10 Rounds

4 Lateral Hops
20yd Sprint


4 Rounds

12 Weighted Step-ups @ 35lb (total) 16"

Didn't time anything. Just a little bit to get going in the morning.
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Old 08-18-2016, 07:43 PM   #967
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Re: V's Log

CrossFit Football Total

1RM Power Clean @ 130lb
1RM Squat @ 130lb
1RM Bench @ 152.5lb
1RM Deadlift @ 185lb

Obviously disappointed with the squat. Very happy with the power clean and bench. Not thrilled with the deadlift, but considering I haven't done a single rep over 135lb in a couple of years I'm cool with it.

As always, mobility and/or core is the issue with my sub-par squat. Going to take a month to focus on both of those things and see if that helps.

I think at the height of my lifting fitness I had a 135lb PC, 150lb squat, 155lb or 160lb bench and 200lb dead.

Three months back into it after 3 years off and to be within shouting distance of those marks is encouraging.
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Old 08-21-2016, 12:27 PM   #968
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Re: V's Log

Forgot to mention in my last post that I had the hiccoughs during my warm-up for the 1RM power clean. That was very unsettling and weird.

DWOD
8min AMRAP

4 Broad Jumps
8 Push-ups

Completed: 8 Rounds

SWOD
Squat 3x5 @ 100lb
Press 1RM @ 97.5lb

The plan was to reset my press to 70lb because I missed two weeks in a row at 82.5lb. I was feeling weak in both the squat and press today, so that seemed like a good idea.

But I was bummed that I had recent 1RM numbers for everything else, so I decided to do a 1RM for the press instead of the reset, even though I wasn't feeling especially good. Super happy to hit 97.5lb, as my previous 1RM was 100lb.
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Old 08-22-2016, 10:41 AM   #969
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Re: V's Log

DWOD

100yd Sprint
8 Power Clean & Jerk @ 80lb
12 Pull-ups
6 Power Clean & Jerk
10 Pull-ups
4 Power Clean & Jerk
8 Pull-ups
100yd Sprint

Completed: 10:40

SWOD
Deadlift 1x5 @ 130lb

Needed a little more of a warm-up to get going in the morning. Tricky to pick the right weight for this, but I think 80lb was spot on. Not happy that I had to do all the pull-ups in singles. I also had to take more (brief) breaks on the PC&J than I liked. Was surprised that I still got around 10min despite that.
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Old 08-24-2016, 09:30 AM   #970
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Re: V's Log

DWOD
8 50yd Sprints

SWOD
Squat 3x5 @ 100lb
Bench 3x5 @ 117.5lb

Sprints felt pretty good. Really enjoying working out in the morning fresh instead of the afternoon. Went to a nearby park and guessitmated the distance.

Squat felt ok, not great. Bench felt decent. Did quite a bit of leg mobility work last night. Need to get core accessory work in as well to fix da squat.
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