Week in Review 3/17/13

It's been a hectic month, and I am seriously behind in my weekly updates.  It would take a lot of effort to recreate the two missing weeks.  Instead, I'll give you the highlights:

1. 5K PR: 26:05
2. Snatch PR: 75 lbs (three times!)
3. Tried Kira Stokes' Rip Ride at Revolve with the Fitmapped crew (first spin class in a long time)
4. Tried 13.1 twice on my birthday - scored 100 both times. 

And now back to our regularly scheduled programming.

Monday

Rest

Tuesday

Adult Gymnastics at Chelsea Piers.  

I had always been curious to try this class, and this week I really needed the playtime.  The class was 90 minutes long.  For the first 30 minutes, we stretched and then worked on hollow position holds and pushups - all good stuff.  The stretching made me feel less guilty about skipping yoga to go to gymnastics.  Once we were warm, we worked on kicking up to free-standing handstands, and then we started tumbling.  I was a mess, but the instructors were really encouraging.  I'm thinking that I should add a back handspring to my 2013 goals.

Wednesday

Oly Practice: Lots of shoulder mobility/accessory work, and then worked up to three 70lb snatches.

WOD: This was an utter disaster of double-unders and 95lb backsquats.  I still have whip marks all over my arms.

Thursday

10K time trial: 56:03.  This was a beautiful sunrise run with a friend, but not the true time trial I meant to do. I know I can do this  faster.  My 10K PR from 2011 is 54:04.

Friday

Shoulder mobility/accessory work.

Saturday

Oly Practice: Snatch: 53x2-58-63-68-73(f)-73(f)-73(f)-73(f)-73-73-73.  This was awesome.  Even though I technically snatched 75lbs three times last week, they were all super ugly power snatches, so, in a way, 73lbs felt like a PR.  And after four failed reps, it felt so good to start making that lift.

CrossFit Games Open WOD 13.2 (10 minute AMRAP of 5 75lb shoulder-to-overheads, 10 75lb deadlifts and 15 box jumps/step-ups at 20"): 195 reps.  I fell short of my 7 round goal, but I was happy with it.  Getting 75lbs overhead is no joke for me.  I jerked from the beginning, which I think was the right call.  Unfortunately, I had to break up the last two sets of five; that slowed me down a lot.  

Sunday

Endurance WOD: 3x 1000m sprints with 3 minutes rest between sprints:

1) 4:42 (7:34 pace)
2) 4:34 (7:21 pace)
3) 4:37 (7:26 pace)

-Gym Belle-

Week in Review 2/23/2013

Monday

Snatches:

53x2 58x2 58x2 (but powered the second one - oops!) 58x2

58-58-58

63x12 on the minute

68-70.5(PR!)-733(f)-73(f)  My PR came after a lot of work.  If I had been fresher and just gone for 73, I think I might have made it.

Backsquat: 103x5 108x5 108x5 108x5 108x5 108x5

30 dead hang pull-ups, 2x25 Ghds, 2x15 back extensions 

Tuesday

Snatches: 35x2 45x2 63x2 63x2 63x2

Wednesday

Rest

Thursday

More rest.  I felt pretty broken.

Friday

Oly Practice:

Satches: 3x35 lbs, 53-53-53-53-58-58-58-63-63-63-63

 

Clean and Jerk: 73x2, 73x2, 73x2

Saturday

Oly Practice:

Snatch on blocks: 35×3 35×3 45×3 45×3

Snatch singles: 53-53-58-58-58-63-63-63-68-68-68 68(f) 68(f)

Jerk (behind the neck from rack)
78×5
73×5
73×5

Backsquat
83×10
83×10
83×10

WOD:

5 Rounds of 6 cleans at a moderate weight and 9 burpees: 9:38 @ 68 lbs.  I loved this WOD.

After all this work, I went for an awesome massage.

Sunday

Endurance: 5K time trial: 26:28.  This wasn't a PR.  My fastest documented 5K is 26:20.  But, I stopped twice - once to take off my outer layer and once when I dropped my iPhone - and I was a little crampy.  The reservoir track also had a lot of puddles.  So, overall, I was pretty happy with this.  One day, I will actually do a 5K race and hopefully get down below 26:00.  

21-15-9 GHD situps and back extensions

Week in Review 2/17/2013

Monday

Front Squats: 9 sets of 3 reps on the minute, and a 10th set at a lighter weight till failure.  I did the 9 sets at 93lbs, and the 10th at 73lbs with 11 reps.

Metcon: 3 rounds of 1 minute each of max reps of kettlebell swings, plank-to-squats, thrusters and toes-to-bar.  I used 1 pood and 53 lbs for the thrusters.  I couldn't manage to move and count simultaneously, so I took a smiley for this one.  This was a brutal WOD on the heels of some really brutal front squats.

Tuesday

Rest.

Wednesday

Oly Practice: Lots of snatch drills followed by snatches at 63lbs.

Cashout: 5 rounds not for time of 10 reps per side of single-arm overhead squats with an 8kg kettlebell, max deadhang pull-ups (5-5-4-4-4), and 15 back extensions.

I also played with red band MU’s for fun. I love those, but I need a thinner band to make them harder.

Thursday

Bench press: 83x1 88x1, 93x1, 98x1, 103(f), 100(f)

Cashout: 40 overhead squats at 33 lbs, 40 GHD sit-ups, 40 back extensions 

Friday

5x1000m row with 1 minute rest between rounds:

• 4:58
• 5:03
• 5:07
• 5:05
• 5:07 

I was exhausted after the row, but messed around with clean and jerks at 58 lbs to get a feel for my new oly shoes!

Saturday

Oly Practice: 5 Snatches at 53lbs (77% of 1 rep max), and 5 clean and jerks at 68lbs (77% of 1 rep max).  These were fine, but felt light and I felt like I should've at least had 58 on the bar, even though that's a higher percentage than was prescribed.

Backsquats: 113x1, 118x1, 123x1, 128x1, 133(f).  I thought the 128 was a PR, but it turns out I did 128 on 12/27.  Not getting 133 really, really frustrated me.  I should have that.  I should have a lot more.  I lost tension at the bottom, though, and it just wasn't going to happen.  It took me a good few hours to shake off the grumpies to come back to the gym for the Valentine's Day Throwdown.

Throwndown: With a 12 minute cap, run 800 meters and do 30 pull-ups.  In the remaining time, move as much weight as possible doing thrusters at a weight of your choice. 

The only thing I hate seeing more in a WOD than thrusters is double-unders.  Thrusters are always a struggle for me; I lack the shoulder mobility to do them well.  So, even if I hadn't been pissed about my backsquat, I wouldn't have been psyched about this.  Luckily, my friends were there - Paige and Angela even did the run with me to keep me motivated - and I had about seven people cheering me on through the pull-ups and thrusters.  My strategy was go super light and try to bust out at least 75 reps.  I didn't get there, but overall I think the strategy worked.  I did 66 reps at 35lbs, for a total of 2,310 lbs - the 27th best score in the gym, and the 4th best female score.  

Sunday

4 mile fun run in the cold.  

Open Gym: 5 sets of 5 single-arm overhead squats on each side with 8kg; 5x5 sots presses at 32lbs; 50 sit-ups for time (but I didn't actually look at the clock); banded muscle-up practice.  

-Gym Belle-