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#751 | |
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Re: Liz's log
Quote:
Yay for conquering! ![]() |
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Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS). |
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#752 |
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Re: Liz's log
Thank you! I am here to spread the word!
I found it difficult to maintain this new technique during the wod on Monday. When I was learning Pose, I stopped running altogether in wods and only did drills until I felt secure enough to maintain Pose while running "for time." I wonder if I should do the same for double-unders? Sunday, August 5, 2012 Rest Monday, August 6, 2012 Back squat x 1 95x3 125x2 145x1 165x1 185x1 205x1 215x1 Felt fast. Met-Con: 500m Row 600m Run 30 Burpees 30 Double Unders 9:something. Double unders were challenging and I was tense! I was getting 4-5 in a row consistently, however. Then, double under practice. I got some 10s during practice. Then, 10 mins of 1 pronated grip pull-up, 5 unbroken double unders Tuesday, August 7, 2012 At home: 10 mins double under practice. More difficult on the parking lot surface. Got 7s consistently. Then, one pronated grip pull-up every minute on the minute for 10 minutes AMRAP 400m 20 mins: Got 5 with some time to spare at the end of the AMRAP. Slow like molasses today...... |
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#753 |
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Re: Liz's log
Wednesday, August 8 2012
Deadlift x 3 135x3 165x3 185x3 205x3 215x3 225x3 Met-Con: Squat Clean and Split Jerk (one rep = clean and jerk on one leg, clean and jerk on other leg) each leg, 1 reps, 5 Toes-to-Bar. AMRAP in 5 mins: 3 rounds plus the cleans. Only used 113 here. I was nervous about the change in jerk position and I was right! My back got funnnnnnyyyyyyy! But ok now. I don't think I did double unders today Thursday, August 9, 2012 Rest day Friday, August 10, 2012 Wow, what a long day! Got to class early and spent about 10 mins on double unders. Got 17. Front squat x1 95x3 115x1 135x1 155x1 170x1 180x1--sticking point about 3/4 up, but got through it Met-Con: FOR QUALITY: (MY FAVORITE KINDA MET-CON) 5 Rounds of: Box Jump (24"), 3 reps Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps Jumping Lunges, 10 reps (switch feet 10 total times) FUN! |
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#754 |
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Re: Liz's log
I'm loving the "For Quality" stuff too - just the other day I was thinking of how it sort of reminds me of the CNS recharge days
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Strength Anywhere is Strength Everywhere. My Log - Crossfit Center City - Other Things |
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#755 |
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Re: Liz's log
Procrastinating so many things now!
Saturday, August 11, 2012 Double under practice: tough morning. Was getting 6-7 consistently. I had to "work" at staying "relaxed." This seems wrong! Press: 33x3 53x2 63x1 73x1 83x1 BUT R arm was behind the curve, so dropped to 78x1 I thought the drop would bring the R arm back to the ring so 83x1 I was wrong. R arm still behind, so 78x1x3 Lousy! Then AMRAP in 15 mins: 15 thrusters 95lbs, 500m row 2 rounds plus 9 thrusters I repped the thrusters for the first time at 95lbs, but I need to get better at picking up the bar again sooner. The 11am class smoked me! |
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#756 |
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Re: Liz's log
GOOD AND AWFUL METCON.
Now you know how I feel ![]() |
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Strength Anywhere is Strength Everywhere. My Log - Crossfit Center City - Other Things |
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#757 |
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Re: Liz's log
Good and awful indeed. The new Mark killed it though. He did the first 3 rounds unbroken. Wha---what??
Sunday, August 12, 2012 Rest Monday, August 13, 2012 Back squat x 3 95x3 135x3 165x3 185x3 200x3 I felt like I could have done 205 here but I was nervous. Have a heavy bar on my back makes me happy. Met-Con: AMRAP 7 mins 7 front squat @ 118 (shoulda been 120lbs, but close enough), 20 double unders. 4+1 double under. The double unders were so much better than the last time I tried in a met-con. I got 17 the first round and then around the 7-10 mark on subsequent rounds. ![]() Now I see the dark side of getting better at double unders: so many more front squats. They were really tough. |
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#758 |
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Re: Liz's log
Tuesday, August 14, 2012
Overslept! I had a great workout planned, but instead I did this at home: 5 mins double under practice. If yesterday was my day to shine with DUs then today I was face down in the mud. Couldn't string more than 5 together. ![]() Pull-ups: Jumping x 2 BWx2x5 Met-Con: Run down the block every minute on the minute for 10 mins I remember when I tried to do this wod a few months ago and wasn't able to recover fast enough. I could today! ![]() Wednesday, August 15, 2012 Woke up still tired with tight hamstrings. Deadlift x 2 135x2 175x2 205x2 SLOW and rounded on the first rep so 185x2 Way heavier than it should have been so I belted up even though it seems like I shouldn't need to belt up for 185 ![]() 185x2 with a belt...so much better 205x2 Much better, but still slower than it was last week, so we called it there. My back is fatigued. I don't usually get this. Maybe I am using the belt too much? Met-Con: 5 deadlifts @155 10 burpees 5:00mins. Used a belt for the deadlifts. I've done this rxed before but didn't want to tax my back further. Then I practiced double unders and pull-ups: 5 rounds for quality, 10 strung together double unders, 1 pull-up Pulling was hard, not surprisingly. |
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#759 |
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Re: Liz's log
Thursday, August 16, 2012
Rest Friday, August 17, 2012 Front squat x 3 95x3 115x3 135x3 155x3 165x3 I felt like I could have gone heavier, but we were short on time. Death by Thrusters @ 95lbs: 7 plus 3. Round 7 was great. Straight through! Round 8 fell apart. I failed on the second rep and had to repeat and then failed again on the 4th. Saturday, August 18, 2012 Press x 3 33x3 53x3x2 63x3 73x3 78x3 73x3 Then a wimpy version of the met-con the advanced class did last week: 30 box jumps 24" 20 deadlifts @ 185, with a belt 30 double unders 20 1pood push presses 30 sit ups 20 row for calories 30 double unders 20ish Then I practiced deadhang pull-ups. I did 2x2 and then 3x1. Alternated with some double unders. |
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#760 |
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Re: Liz's log
Sunday, August 19, 2012
It was SO nice out, so I went for a 5k run. Around 26:something. For fun, not time ![]() Then some doubles. Then some pull-ups--5x1 pronated, then 5x1 palms facing. Monday, August 20, 2012 Back squat: 115x3 145x1 175x1 195x1 205x1 215x1 Disappointed by this. I was hoping for 225, at least. 215 was real slow with a big ole' sticking point at the "hips through" point were I get stuck. Then 30 back extensions and 10 full ROM GHD sit-ups....they make me dizzy so I left it at that. |
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