Sleep: eh. Crazy thunderstorms on and off last night kept me restless.
Training:
FRAN
21-15-9
Thrusters@ 65#
Pullups (mini band)
=9:55
PR! And only a few weeks since last time we did Fran. Pullups were slow. Thrusters felt really strong.
Food: all on the run. Chicken salad and green beans from whole foods for lunch, burger with onions, bacon, and guacamole for dinner.good stuff
Showing posts with label thruster. Show all posts
Showing posts with label thruster. Show all posts
Friday, June 17, 2011
Monday, May 23, 2011
Not much to report in terms of awesomeness the weekend. Had some calf/ankle issues that kept me from doing the 1.5 mile time trial on Saturday, so I'm going to try and sneak that in this week sometime (maybe over the weekend at the lake). Team WOD in the park Sunday, my energy felt low, but it was fun to wrangle the sandbags again.
5/23/11, 6am
Sleep - 6 hours?
Foam rolled, warmed up, lat/shoulder opening mobility WOD with the band (love this).
Strength: in 10 minutes find your peak press (from the floor)
45, 55, 65, 75, 80F, 80
*failed on 80 but reeeally wanted it. Focused on planting my feet/spreading the floor and the second attempt flew up, which makes me think that I probably have 85.
Metcon:
7 rounds
5 thrusters @ 100% of peak press (80#, kill me)
7 bar burpees (burpee/jump over the bar/burpee)
=12:12
Horrible. Just horrible. My shoulders are still completely smoked. The penalty for breaking up the thrusters was another round, so yeah. Refused to drop. Also focused on more of a front squat into a push press for the first couple of rounds until my shoulders warmed up.
Tuesday, May 10, 2011
5/10/11 6am
Not enough sleep. Not enough food yesterday.
Iced coffee.
Warmup: 3 rounds, 5 supinated pullup-LB/10sec handstand hold/15 wall squats
strength: Thruster, 1RM
45, 55, 65, 75 and called it. Right shoulder felt pinchy. Really not terribly concerned with having a spectacularly heavy thruster - the ROM is not good for my shoulder and if I need to, I will front squat and push press or jerk it. So.
JACKIE
1000m row
50 thrusters (45#)
30 pullups (LB)
=13:39
Meh. Gassed out entirely on the row. I almost PR'd it at 4:10ish - best ever is 4:01 in the middle of a 2k, 2nd best is 4:05 a couple weeks ago. Had to break up the thrusters way too much. Should have been like, 25 and 25. Bleh. Grip went on the pullups.
So, not thrilled. But looking forward to coming back to this one on a day following good food and good sleep.
Also, i say that too much. I just need to eat well and sleep well constantly and then I won't need to do these workouts on an empty tank. Hmph. Also other thing to focus on over the next couple weeks - pick the thing that I'm worst at and save my energy for that. In this case, going all out on the row was stupid. I'm good at rowing. I don't need to use up my energy on that.
Not enough sleep. Not enough food yesterday.
Iced coffee.
Warmup: 3 rounds, 5 supinated pullup-LB/10sec handstand hold/15 wall squats
strength: Thruster, 1RM
45, 55, 65, 75 and called it. Right shoulder felt pinchy. Really not terribly concerned with having a spectacularly heavy thruster - the ROM is not good for my shoulder and if I need to, I will front squat and push press or jerk it. So.
JACKIE
1000m row
50 thrusters (45#)
30 pullups (LB)
=13:39
Meh. Gassed out entirely on the row. I almost PR'd it at 4:10ish - best ever is 4:01 in the middle of a 2k, 2nd best is 4:05 a couple weeks ago. Had to break up the thrusters way too much. Should have been like, 25 and 25. Bleh. Grip went on the pullups.
So, not thrilled. But looking forward to coming back to this one on a day following good food and good sleep.
Also, i say that too much. I just need to eat well and sleep well constantly and then I won't need to do these workouts on an empty tank. Hmph. Also other thing to focus on over the next couple weeks - pick the thing that I'm worst at and save my energy for that. In this case, going all out on the row was stupid. I'm good at rowing. I don't need to use up my energy on that.
Quote:Saturday, 3/14/09
Visited CrossFit York
JACKIE
1000 m row
50 thrusters (used a 35# bar then scaled it halfway through to a 15# bar...haven't rowed in awhile and forgot how much it would shred my shoulders/legs)
30 pullups (assisted with green band)
14:49 total
FUN STUFF. The rower totally effed me up. I forgot how difficult 1000 meters is on that thing.
Monday, April 25, 2011
Tier 2. Day 1. Attempt 2.
Sleep:
11:45 - 7:30. I'm calling it 8 hours.
Need so much water today. Very dehydrated. Training at 5:30pm. Eating lotsa meat and veggies. Easter was a non-tier day, haha.
First meal at 1:00PM
Pork shoulder and raw green pepper. Pretty sure that peppers are the only vegetable I can stomach raw, and I REALLY like them. Kind of wish I had more.
Eating on the cheap this week. Pork shoulder for the next few meals. Yum. Also playing around with eating times...maybe eating breakfast again if I'm not training in the morning.
Training:
5:30 PM
Lax Ball to hip flexors and posterior shoulder capsule.
8/4/2 dynamic warmup - hip swings, leg swings, heel pressdowns, passthroughs, OHS, pushups
FRAN.
21-15-9
65# thruster
pullup
Pullups on the mini band.
11:01
BENCHMARK.
This is my first real attempt at Fran. And next time, I'm doing it RX'd, no matter how long it takes. That is all.
I lied, I did Faux Fran just about a year ago!
5:30 PM
Lax Ball to hip flexors and posterior shoulder capsule.
8/4/2 dynamic warmup - hip swings, leg swings, heel pressdowns, passthroughs, OHS, pushups
FRAN.
21-15-9
65# thruster
pullup
Pullups on the mini band.
11:01
BENCHMARK.
This is my first real attempt at Fran. And next time, I'm doing it RX'd, no matter how long it takes. That is all.
I lied, I did Faux Fran just about a year ago!
4/12/10
Faux Fran:
15-12-9
65# push press
LB pullups
=6:16
Dinner (eating now) - more pork shoulder (def ate a pound today), baby spinach, 1/4 sweet potato with a tsp of ghee, 2 squares 85% dark chocolate. Yum.
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