It has been forever since I have had a PR in power cleans. FOREVER. I kept saying the same thing, if I can clean it, I can jerk it.
For months I tried different strategies to improve my weight. We follow 5/3/1 program and I was making progress. Then I started taking powerclean days off and so, it has been over 6 months since I have tried anything over 95 pounds.
My old PR: 105 (I can clean it, I can hang clean it, I can jerk it like it was a stick).
Today: 120 pounds.
Damn straight, I killed the Open 15.1 and ended with a PR.
DAMN!
Celebration must occur.
Happy Friday
Friday, February 27, 2015
Thursday, January 8, 2015
That damn goat
What is your goat?
I have lots. I can make lists. But there is one humbling one that gets me and most people.
The bear crawl.
https://www.youtube.com/watch?v=2yAWjVCT1VQ
I hate them. I can never make it down fast, I take lots of breaks, I can hardly breath, and I think I have gone far, look up and only gone 2 feet.
So damn humbling.
Today's wod:
21-15-9 Deadlifts
200 ft bear crawl in between
I about died. I about cried. I definitely cursed my coach. I thought about quitting. I had to stop myself from puking. On my last round, 2 of my workout girls got down and crawled with me, talking me through it. On each break, they gave me 2 breaths and told me to get back at it. Without them, I don't think I could have finished.
Most people finished in 10ish minutes, it took me 16 minutes. That is fine, since I get to put an "RX" next to my name. I also get to post about how much I love my crossfit family. They encourage everyone.
Afterwards, we were all stretching and my coach was talking about the bear crawl. Crawling is like the last resort in life. Add to it that you don't see where you are going. The bear crawl, the humbling goat of mine. Do I want to improve on it? Hell yes. Do I ever want to do it again? F that.
This week, we are finding our 1 rep max for movements, so far, 3 for 3 on new PRs.
Back Squat: 205
Push Press: 115
Deadlift: 235
Bam!
I have lots. I can make lists. But there is one humbling one that gets me and most people.
The bear crawl.
https://www.youtube.com/watch?v=2yAWjVCT1VQ
I hate them. I can never make it down fast, I take lots of breaks, I can hardly breath, and I think I have gone far, look up and only gone 2 feet.
So damn humbling.
Today's wod:
21-15-9 Deadlifts
200 ft bear crawl in between
I about died. I about cried. I definitely cursed my coach. I thought about quitting. I had to stop myself from puking. On my last round, 2 of my workout girls got down and crawled with me, talking me through it. On each break, they gave me 2 breaths and told me to get back at it. Without them, I don't think I could have finished.
Most people finished in 10ish minutes, it took me 16 minutes. That is fine, since I get to put an "RX" next to my name. I also get to post about how much I love my crossfit family. They encourage everyone.
Afterwards, we were all stretching and my coach was talking about the bear crawl. Crawling is like the last resort in life. Add to it that you don't see where you are going. The bear crawl, the humbling goat of mine. Do I want to improve on it? Hell yes. Do I ever want to do it again? F that.
This week, we are finding our 1 rep max for movements, so far, 3 for 3 on new PRs.
Back Squat: 205
Push Press: 115
Deadlift: 235
Bam!
Monday, January 5, 2015
New Year, New PR
So, my first workout of 2015 was today and I am proud of myself.
Backing up, a few weeks ago (Thanksgiving weekend), my husband and I spent the holiday break in Binghamton, NY. It was great to spend time with the niece and nephews, see family and enjoy a snow fall. It snowed a lot! I made the husband go for a walk in the snow because we needed to get out. On one of our walks, I fell. Slipped on the ice and landed on my knees. I thought nothing of it until a week later and we did some back squats (heavy) and then I couldn't walk after that. I was seriously limping. Since then, I have been babying my knees. Lots of light weights, no jumping, no running, etc. It has been nice. I have also seen my chiropractor and acupuncturist.
So, today's pre-wod: back squat 1 rep max.
I really wanted to know what my max is since I have been taking it easy.
I worked with some boys and I hit 205! A lovely new PR (up from 195). Oh how far I have come.
Then we did the workout:
Jenny- 20 min AMRAP
20 overhead squats (45lb)
20 back squats (45lb)
400 m run
I finished (barely) 3 rounds and I rx'd it. Jenny was the same weight for boys and girls. I got smoked a few times but I finished it. Damn proud about that.
Backing up, a few weeks ago (Thanksgiving weekend), my husband and I spent the holiday break in Binghamton, NY. It was great to spend time with the niece and nephews, see family and enjoy a snow fall. It snowed a lot! I made the husband go for a walk in the snow because we needed to get out. On one of our walks, I fell. Slipped on the ice and landed on my knees. I thought nothing of it until a week later and we did some back squats (heavy) and then I couldn't walk after that. I was seriously limping. Since then, I have been babying my knees. Lots of light weights, no jumping, no running, etc. It has been nice. I have also seen my chiropractor and acupuncturist.
So, today's pre-wod: back squat 1 rep max.
I really wanted to know what my max is since I have been taking it easy.
I worked with some boys and I hit 205! A lovely new PR (up from 195). Oh how far I have come.
Then we did the workout:
Jenny- 20 min AMRAP
20 overhead squats (45lb)
20 back squats (45lb)
400 m run
I finished (barely) 3 rounds and I rx'd it. Jenny was the same weight for boys and girls. I got smoked a few times but I finished it. Damn proud about that.
Wednesday, December 31, 2014
Ode to the AIrfit
Airfit, the devil's tricycle, my friend, my enemy.
You make my lungs burn.
You make me want to puke.
Calories slowly tic by.
Time stands still.
Still I strap my feet in.
Still I push, push, punch punch.
I watch the calories climb up.
I count down until I can get off
And collapse on the floor.
I hate you.
I love you.
You make me stronger
You make me badass.
Fuck you, Airfit,
Until next time.
You make my lungs burn.
You make me want to puke.
Calories slowly tic by.
Time stands still.
Still I strap my feet in.
Still I push, push, punch punch.
I watch the calories climb up.
I count down until I can get off
And collapse on the floor.
I hate you.
I love you.
You make me stronger
You make me badass.
Fuck you, Airfit,
Until next time.
Tuesday, December 30, 2014
2014 in Review
Today, we did a lung burner, like a hardcore-still-wheezing-lung-burner. It is freezing out so add shortness of breath to the crisp air, makes for an ugly, barking cough. That being said, I RX'd another workout. I used to celebrate every workout and especially every RX.
Afterwards, I was laying on the ground (in my humbled "pray" position), thinking, so what!?! I didn't feel like I did much to "deserve" an RX.
What is next for me?
Let's review my PR for lifting:
Deadlifts: 225lb
Overhead Squat (OHS): 70lb <---weakness
Back Squat: 195lb
Front Squat: 135lb
Clean and Jerk: 105lb
Thruster (3 rep): 90lb
Bench: 100lb
Snatch: 80lb <--looks super ugly and I do a split snatch
Notables:
Grace (RX): 12:09
Filthy Fifty: 32:30 (mod)
Fran: 6:16 (65lb, ring rows)
Today's workout:
40 wall balls 14lb
40 calories on the AirFit
40 calories on the rower
8:39
So, goals for next year:
1. faster running
2. elusive double unders
3. banded pull-ups
Finally, to compete in a competition. There is one Jan. 31 is looking mighty tempting.
Afterwards, I was laying on the ground (in my humbled "pray" position), thinking, so what!?! I didn't feel like I did much to "deserve" an RX.
What is next for me?
Let's review my PR for lifting:
Deadlifts: 225lb
Overhead Squat (OHS): 70lb <---weakness
Back Squat: 195lb
Front Squat: 135lb
Clean and Jerk: 105lb
Thruster (3 rep): 90lb
Bench: 100lb
Snatch: 80lb <--looks super ugly and I do a split snatch
Notables:
Grace (RX): 12:09
Filthy Fifty: 32:30 (mod)
Fran: 6:16 (65lb, ring rows)
Today's workout:
40 wall balls 14lb
40 calories on the AirFit
40 calories on the rower
8:39
So, goals for next year:
1. faster running
2. elusive double unders
3. banded pull-ups
Finally, to compete in a competition. There is one Jan. 31 is looking mighty tempting.
Wednesday, July 30, 2014
Conquering Grace
So.....When I die, I would like my tombstone to say: Here lies Brittney, she made life her bitch.
Long winded story, the BF and I went to Hawaii and got married (yay) and I missed working out for 10 days (rest days are a good thing). I was checking out the workouts from home and they spent a week doing benchmark workouts, AKA the girls.
I love benchmark workouts because it is cool to measure your progress. We don't do a lot of benchmarks but when we do, it is cool to see how far you have come. I was super sad to miss these. I know I have come a long way and wanted to see if I could some of them.
THEN, there was a little competition event in L.A. last weekend called the Crossfit Games. I spent most of my weekend watching them, yelling at the T.V. and enjoying the community of the games. The final workout was "Double Grace." You read it right, double the grace workout.....
I have done Grace in the past but at 65lbs.
Grace is for time:
30 clean and jerks at 95lb (for women)
Essentially it is taking a weighted bar from the ground and cleaning it up to your shoulders (clean) and then raising it above your head (jerk), check out this video on what I am typing about.
Using some reasoning skills, I know I can clean 110lb and I can jerk 105lb, so I really wanted to do Grace at prescribed weight.
After asking (ok, begging) my coach, he agreed for me to skip the workout on Wednesday and replace it with Grace. So while everyone was running 1 mile, 60 pull-ups and another 1 mile run, I was in the gym conquering Grace.
We did our usual dynamic warm up and spent some lifting time, 5x3 of power cleans at 75lbs for me.
And then I got to work.
My plan of attack: Grace at 95lbs, split the reps into sets of 5. After the first 2, my plan switched to single sets. By number 12, I didn't think I could finish it. You see, I can clean and jerk a high rep but never more than 2-5 at a time. Then I started to only pull the bar up to my chest and dropping it. So all my plans of attack went out the window and I focused on finishing it.
And I did. 12:57 later, I was done and I made Grace my bitch.
Long winded story, the BF and I went to Hawaii and got married (yay) and I missed working out for 10 days (rest days are a good thing). I was checking out the workouts from home and they spent a week doing benchmark workouts, AKA the girls.
I love benchmark workouts because it is cool to measure your progress. We don't do a lot of benchmarks but when we do, it is cool to see how far you have come. I was super sad to miss these. I know I have come a long way and wanted to see if I could some of them.
THEN, there was a little competition event in L.A. last weekend called the Crossfit Games. I spent most of my weekend watching them, yelling at the T.V. and enjoying the community of the games. The final workout was "Double Grace." You read it right, double the grace workout.....
I have done Grace in the past but at 65lbs.
Grace is for time:
30 clean and jerks at 95lb (for women)
Essentially it is taking a weighted bar from the ground and cleaning it up to your shoulders (clean) and then raising it above your head (jerk), check out this video on what I am typing about.
Using some reasoning skills, I know I can clean 110lb and I can jerk 105lb, so I really wanted to do Grace at prescribed weight.
After asking (ok, begging) my coach, he agreed for me to skip the workout on Wednesday and replace it with Grace. So while everyone was running 1 mile, 60 pull-ups and another 1 mile run, I was in the gym conquering Grace.
We did our usual dynamic warm up and spent some lifting time, 5x3 of power cleans at 75lbs for me.
And then I got to work.
My plan of attack: Grace at 95lbs, split the reps into sets of 5. After the first 2, my plan switched to single sets. By number 12, I didn't think I could finish it. You see, I can clean and jerk a high rep but never more than 2-5 at a time. Then I started to only pull the bar up to my chest and dropping it. So all my plans of attack went out the window and I focused on finishing it.
And I did. 12:57 later, I was done and I made Grace my bitch.
Wednesday, June 25, 2014
Dead-Freaking-Last
Yep.
I have a lucky run of RX'ing a few workouts lately.
(RX'ing= doing the workout as it is written on the board, no modifications or subbing something else).
It started out last week with a lovely snake workout: 10-9-8-7-6-5-4-3-2-1 Thrusters (65lb) and 100 feet bear crawl after each thruster. It took me over 35 minutes to complete. It took everyone else 22-28 min. I totally bragged on instagram that "last is best." I collapsed to the ground at the end and cried. This was a mind over matter workout, difficult and I had to talk myself through each bear crawl. I wanted to quit. But I wanted to finish and finish with an RX next to my name even more.
Then the next day (look at me 2 days in a row), it was a death day! I love death days. Death by powercleans and death by 10 meters. I was able to make it to the 11 round. Cloud nine!
And then, a few workouts that knocked me on my ass and humbled me. That is what I needed.
This week, I did 3 rounds of 50 med ball cleans at 14lb and 800 m run. I did it and it was over 40 min. My time was the very last time on the board. I don't care, I finished and with another RX next to my name.
A great article that I can relate to:
http://www.crossfitindustrious.com/i-took-last-place-in-the-crossfit-games-open-by-industrious-athlete-greg-l/
Finally, I hit another lovely PR. Hang power clean. I worked myself up to a heavy (and 1 Rep Max) hang power clean at 105. I should have tried 110. Oh well, there is next week.
Lately, I have been coming in dead-freaking-last but I don't mind, I struggled and I finished. That sure beats the other person who didn't show up.
I have a lucky run of RX'ing a few workouts lately.
(RX'ing= doing the workout as it is written on the board, no modifications or subbing something else).
It started out last week with a lovely snake workout: 10-9-8-7-6-5-4-3-2-1 Thrusters (65lb) and 100 feet bear crawl after each thruster. It took me over 35 minutes to complete. It took everyone else 22-28 min. I totally bragged on instagram that "last is best." I collapsed to the ground at the end and cried. This was a mind over matter workout, difficult and I had to talk myself through each bear crawl. I wanted to quit. But I wanted to finish and finish with an RX next to my name even more.
Then the next day (look at me 2 days in a row), it was a death day! I love death days. Death by powercleans and death by 10 meters. I was able to make it to the 11 round. Cloud nine!
And then, a few workouts that knocked me on my ass and humbled me. That is what I needed.
This week, I did 3 rounds of 50 med ball cleans at 14lb and 800 m run. I did it and it was over 40 min. My time was the very last time on the board. I don't care, I finished and with another RX next to my name.
A great article that I can relate to:
http://www.crossfitindustrious.com/i-took-last-place-in-the-crossfit-games-open-by-industrious-athlete-greg-l/
Finally, I hit another lovely PR. Hang power clean. I worked myself up to a heavy (and 1 Rep Max) hang power clean at 105. I should have tried 110. Oh well, there is next week.
Lately, I have been coming in dead-freaking-last but I don't mind, I struggled and I finished. That sure beats the other person who didn't show up.
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