I Smile When I see Heavy Weight :D

285DL

So I’ve noticed that my drive and motivation has been down lately at CrossFit.  Maybe it’s due to the fact that I am competitive and don’t have the endurance or honestly the mental compacity to get the times I want.  Don’t get me wrong I love CrossFit, but I feel like somethings missing… and I know exactly what it is… powerlifting!  I use to love going to the gym alone, cranking up the music on my iPod, and pushing through some intense, heavy lifting.  It was a way to get out my frustrations from the day and get that alone time that I think everyone needs.  I know, alone time, I work at home I get tons of alone time.  But you need that time where you don’t have to think and you can just let loose and not have a care in the world.  Training for powerlifting definitely did that for me.  So I have decided I really need to get back into it.  I know it will be hard to do with CrossFit, but I think I need to do it for me.  Luckily with my flexible schedule, I should be able to make time for it!  We’ll see how long it lasts, because I know the strain that it puts on the body, but I gotta try. :)

Anyway… I have been slacking on posting my CrossFit WODs/progress so below is the last two months of training… yikes that’s a lot…

WOD: Monday, May 20

  • 10 Turkish Get Ups – Alt sides 25/65

Then:
10.9.8.7.6.5.4.3.2.1

  • Box Jumps 20/24
  • Push Press 45/65
  • Toe To Bar

Time: 16:38 rx

WOD: Tuesday, May 21 “CrossFit Games Competitor (CFGC)”

  • 1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec. (65 lbs)
  • 2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.  (65 lbs)
    2b) 5X2 Tempo HBBS @ 80% – rest 60 sec. (115, 125 x 4 lbs)

Conditioning:

10 minute AMRAP of:

  • 6 Parallette HSPU (6″/4″ deficit)
  • 30 (steps) BB Walking Lunges (front rack) 65/95
  • 60 Double-Unders

Reps: 1 round + 4 doubles… struggled a long time trying to do parallette HSPUs so that ate a lot of my time :(

Midline Work

  • 1a) 3X10 Hip EXT.  (25 lbs)
    1b) 3XME UB TTB – rest 45 sec.

WOD: Wednesday, May 22

Benchmark: 1 mile run – 7:37 minutes (hate running!!)

18:00 AMRAP

  • 3:00 Plank 25/45

Then:

  • 10 HR Push Ups
  • 15 Box Jump Overs
  • 20 Sit Ups

Reps: 220 rx

WOD: Thursday, May 23 “Modified Regionals”

  • 100 Double Unders
  • 50 HSPU
  • 40 Pull Ups
  • 30 Push Press 65/95
  • 30 Walking Lunges 65/95

Time: 26:14 rx

WOD: Tuesday, May 28

Benchmark: 400 m sprint – 1:13 :(

“13.5 Regionals”

21-15-9

  • DeadLifts 205/315
  • Box Jumps 24/30

Time: 24:36 rx ouch.. struggled with this one and went super slow!

WOD: Wednesday, May 29 “Filthy Fifty”

  • 50 Box jumps
  • 50 Jumping Pull Ups
  • 50 Kettlebell Swings 16kg
  • 50 Walking Lunges
  • 50 Knees to elbows
  • 50 Push Press 45lbs
  • 50 Hip Ext
  • 50 Wall Ball 14/20
  • 50 Burpees
  • 50 Double Unders

Time: 41:31 rx

WOD: Thursday, May 30

  • 400m Run

Then 3 Rounds of:

  • 15 Thrusters 65/95
  • 25 Sit Ups
  • 30 Double Unders
  • Then 400m Run

Time: 17:43 rx

WOD: Monday, June 3

  • 50 Double-Unders
  • 15 HSPU to ABMAT
  • 20 TTB
  • 50 Double-Unders
  • 10 HSPU
  • 15 TTB
  • 50 Double-Unders
  • 5 HSPU
  • 10 TTB
  • 800m Run

Time: 20:23 rx

WOD: Tuesday, June 4 (CFGC)

  • 1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec. @ 115 lbs
  • 2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.  @145 lbs
    2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.  @ 105 lbs

Conditioning:

3 Rounds for time:

  • Run 400m
  • 3 Rope Climbs 15′
  • 7 Power Clean & Jerks 175/105#

Then: 3X20 Hip Ext weighted – rest 45 sec.

WOD: Wednesday, June 5

3 Rounds of:

  • 20 Wall Ball
  • 20 Walking Lunge 25/45 overhead
  • 400m Run
  • 20 HR Push Ups

Time: 21:56 rx

WOD: Thursday June 6 “Annie with a Swing”

50.40.30.20.10

  • Double Unders
  • Sit Ups
  • KB Swings 16kg/24kg

Time: 21:20 rx    Ouch

 

GONE ON VACATION TO BOUNDARY WATERS! :D

WOD: Monday, June 17 “Helen”

3 Rounds for time:

  • 400m Run
  • 21 KB Swings 16kg/24kg
  • 12 Pull  ups

Time: 16:26 rx

 

WOD: Thursday, June 20 “Schmalls”

  • 800m Run

Then 2 Rounds of

  • 50 Burpees
  • 40 Pull Ups
  • 30 Alternating Single Leg Squats
  • 20 KB Swings 16kg/24 kg
  • 10 HSPU

Then

  • 800m Run

Time: 57:13 (did pistol squats on a riser) – was happy to finish this one after having time off and being sick with the stomach flu!

 

WOD: Friday, June 21

  • 50 Double Unders

Then:

  • 3 Rounds of:
  • 10 Power Cleans 65/95 (95/135)
  • 15 SA DB Floor Press 25/40 (35/55)
  • 15 Dips (rings)

Then:

  • 100 Double Unders

Time: 32:15 rx (cept last round of rips used a stability band)

 

WOD: Saturday, June 22

  • 20 Man makers 30/40 (20/30)
  • 30 Slam Ball 50# (30-40)
  • 30 Burpee Pull Ups
  • 40 Ring Rows
  • 30 Hip ext 25/35
  • 80m Run
  • 40 Wall Ball
  • 800m Row
  • 30 Box Jumps 24/30 (20/24)
  • 40 DB Snatch 40/70 (25/40)

Time: 69:00 rx OUCH

 

WOD: Tuesday, June 25

3 Rounds of:

  • 3 Power Cleans + 1 Jerk 65/95 (95/135)
  • 20 Wall Ball
  • 400m Run
  • 15 KB Swings 16kg/24kg (24kg/32kg)
  • 10 KB Rows 16kg/24kg (24kg/32kg)

Time: 28:16 rx

 

WOD: Wednesday, June 26

15:00 AMRAP:

  • 5 Front Squats 75/115
  • 30 Double Unders
  • 10 Bar Over Burpees

Reps: 214 rx

 

WOD: Thursday June 27

2:00 Wall Ball
2:00 KB Swing
2:00 Push Press
2:00 Squats
2:00 Sit Ups
2:00 Box Jumps

Max Reps Of Each For Total Reps
1:00 Rest between each discipline.

Total reps: 226 rx

 

WOD: Friday, June 28

  • 10 Deadlift (200/315)
  • 10 Burpees
  • 400m Run
  • 10 Burpees
  • 10 Deadlift
  • 2:00 Plank
  • 5 Deadlift
  • 10 Burpees
  • 400m Run
  • 10 Burpees
  • 5 Deadlift
  • 2:00 Plank

Time: 19:30 rx

 

WOD: Saturday, June 29 “Partner WOD”

  • 800m Run
  • 150 Wall Ball 14/20
  • 150 KB Swings 16kg/24kg
  • 150 Burpees
  • 150 Goblet Squats 16kg/24kg
  • 150 Box Jumps 24/30
  • 150 lunges 25/40 DB
  • 800m Run

(One partner works while other holds 15/25 weight overhead.  5 Burpee penalty for dropping weight unless transitioning.)

Time: 85:32 rx

 

WOD: Monday, July 1 “Fran” and “McFran”

21-15-9 reps for time

  • Thrusters 65/95
  • Pull-ups

Time: 10:06 rx

 

WOD: Tuesday, July 2

  • 20 Slam Balls 30/40 (50)

Then 3 Rounds of

  • 50 Double Under
  • 10 Squat Cleans 65/95 (110/155)
  • 35 HR Push Ups

Then

  • 400m Run

Time: 35:21 rx

Then hike Chicago Lakes that afternoon – 9+ miles

 

WOD: Wednesday, July 3

15:00 AMRAP

  • 5 Deadlifts Body Weight (145 lbs)
  • 10 Toe To Bar
  • 15 Ring Dips
  • 20 Split Jumps (each side)

Time: 126 (need to get a little lower on my ring dips)

 

July 4th: Hike Pike’s Peak – 13+ miles (first 14er of the season)

 

WOD: Monday, July 9

2 Rounds of:
Any Order

  • 20 Pull Ups
  • 20 Wall Ball
  • 20 Hip Ext
  • 15 Ring Dips
  • 25 KB Swings 16kg/24kg
  • 15 Burpee Box Jumps 20’/24′
  • 15 DB Floor Press 25/40

*Every time you break on a exercise you must do 5 Burpees.

Time: 48:10 (ring dips with band) + burpies

Strength WOD:

  • Emom 5×5 front squat @105 lbs
  • Emom 5×5 deficit deadlifts (conventional) 145x5x2, 165×5, 175×3, 175×2
  • Hip Bridges 7×3 @ 125 lbs
  • Bench 45×8, 65×8, 85×5, 95×5, 100×5

WOD: Tuesday, July 10

3 Rounds of:

  • 7 Squat Cleans 65/95 (95/135)
  • 50 Double Unders
  • 400m Run

Time: 19:40 rx
WOD: Wednesday July 11

18:00 AMRAP

  • Row 500m

Then

  • 20 HR Push Ups
  • 15 SDHP
  • 10 Goblet Squats 16kg/24kg
  • 5 HSPU

Reps: 235 rx (arms are toast)

 

WOD: Friday, July 12 “Filthy Fifty”

  • 50 Box jumps
  • 50 Jumping Pull Ups
  • 50 Kettlebell Swings 16kg
  • 50 Walking Lunges
  • 50 Knees to elbows
  • 50 Push Press 45lbs
  • 50 Hip Ext
  • 50 Wall Ball 14/20
  • 50 Burpees
  • 50 Double Unders

Time: 34: 28 rx (7 minute pr, can’t complain too much about that!)

 

WOD: Monday, July 15 “Cindy”

AMRAP 20 Minutes:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

Rounds: 10 + 5 reps :( Definitely not a pr today!

 

WOD: Tuesday, July 16

  • 400m Run
  • 21 Thrusters 65/95
  • 21 Burpees
  • 400m Run
  • 15 Thrusters
  • 15 Burpees
  • 400m Run
  • 9 Thrusters
  • 9 Burpees

Time: 22:08 rx (can’t breath, buck furpies!!!)

Strength WOD:

  • Bergener Warmup
  • Emom 7×1 snatch (45×3, 65×3, 75) – going really light to work on form
  • Emom 7×1 clean and jerk @ 110 lbs
  • Skill Work: false grip, learning progressions to do a muscleup

 

WOD: Wednesday, July 17

EMOM FOR 12:00

  • 5 Wall Ball
  • 4 Deadlift (185/275)
  • 1 Muscle Up * 1 pull up/dip

Score: 10 rounds (no muscle up)

EMOM FOR 10:00

  • 10 Double Unders
  • 4 Power Cleans  (95/145)

Score: 8 rounds rx (new jump rope and my double unders were frustrating today!!)

 

Whew… caught up finally on all my training!  Now back to Iowa for weddings galore!!!  For it only being Wednesday.. man I am sore!

 

 

 

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