Clean and Jerk, Sled Push

Today was short, because I trained a client and worked out with her sort of. I switched off doing C&J with her and sled push, but she did a metcon in between that. My days have gotten so busy that I need to work out whenever I can!

Weightlifting
Beg-Int; C&J Practice
3×3+1 (worked up to 100lbs then did 3 sets)

B) 
Sled Pull + Push x5
Push sled 20 yd’s
Rest :30
Pull sled 20 yd’s
rotate

we used 90lbs on the sled and prowler both. 

So since it's been about 3 months, I find myself now getting to the point where I don't need to log each day cause my progress has reached a kind of slow and steady phase. I am only gonna update from now on with my PRs that I hit and any other special things that happen along the way. I have really been neglecting my other blog, which I have had for almost 3 years now.

So on that note, see ya when I do something exciting!

Endurance Day

Skill
Pose Running Technique Review/Warm Up

A)
3 Sets of
15 KB High Pull (53lbs)
10 Burpee Box Jumps (20")
350m Row
Rest 2m in bt each set, increase speed and effort each set
Time was 15something...


B) Alternating Tabata x2
American KB Swing (55/35)
Air Dyne

Toes to Bar, Hang Clean, Press

Weightlifting
Advanced; 1 Power Snatch Below Knee + 2 OHS
used 53lbs... second pull is getting way better


Conditioning:
10-1 of
Toes To Bar 
Hang Power Clean (65)
Shoulder to OH (95/65)


time: 12:23rx   shoulders were smoked!!!

Chipper

Quick in and out workout today... forgot to log my time but it was in the 20min range. 21something I think. Good workout! I had to scale down the push ups to my knees so that they were good quality.

Conditioning:
50 Hand Release Push Ups
100 Double Unders
 20 knees to elbows
100 Double Unders
 35 Hand Release Push Ups
100 Double Unders
20 knees to elbows
100 Double Unders
20 Hand Release Push Ups

Skill Work day

Worked out with baby sleeping in the other room today. Didn't really do anything for time, it was more just stuff I need to work on. Everything felt pretty good! Excited for turkey time tonight!!

Rowing Intervals:
1 Min on, 1 Min off for meters (745m)

Deadlift 3x5 @ 60% (140lbs)

10 Min EMOM:
15 Double Unders
5 Box Jumps (16")

Core:
3x10 Weighted Sit ups
2x15 Good Mornings

Snatch, Power Clean, HSPU, Box Jump

Working on skills that I had issues with in the past. Like box jumps for example, I had some bad habits and figured this is a good opportunity to re-learn how to do them more efficiently. I used a smaller box but rebounded every rep. 16" felt easy!

Skill Work: Snatch from below the knee, Above the knee, and from the floor
Used 53lbs. Pulling a little early from the hang position, need to work on that

Conditioning 8 Min AMRAP:
10 Box Jumps (16", rebounding)
3 Handstand Push ups (to a 15lb plate)
Power Clean Ladder (95lbs)

Score 4+ 14

Russian Swings, Dubs, Row, Pull up

Today was good! It was a major cardio workout but I stayed consistent the whole time, did all reps rx and unbroken, and finished about 10 mins faster than the people who rx'd in the earlier classes. I only subbed the running with a row cause I am developing freakin shin splints!

Skill: Strict Pull ups
Used red band and did 3x3 & 2x2

Conditioning - 4 Rounds:
20 Russian Swings (35lb)
30 Double unders
400m Row
10 Pull ups

Time - 19:55

Accessory:
Hollow Rocks 3x20
Arch Rock 3x20

Power Clean, Pull up, Broad Jump

Weightlifting:
Find a heavy Clean and Jerk (20 Min)  
Warmed up to about 100lbs. That's the most I've done so far over my head and it felt pretty good!

Conditioning - 12 Min AMRAP:
10 Power Cleans (65lbs)
10 Pull ups
5 Broad Jumps (6ft)

4+5 reps RX

Good workout!

Push up, Lunge, Sit up

Push ups killed me on this one... it was hard keeping a good plank. Back/core is still kinda weak so anything with a lot of reps is challenging... Overall good though. Candlestick and pistols were pretty easy!

Conditioning, 30-20-10 Reps of:
Push ups
Overhead Lunge (25lbs)
Chest to Quad Sit ups

10:42 Rx

Skill:
Candlestick to Pistol 3x5 (each leg)

Deadlift, Dubs, Russian Swing

Tried to use the 53lb kb for this but it was way too many reps. Scaled to use the 35lb instead. The deadlift I have no idea what my current max is, so I just went with a weight that felt comfortable. This would have been based on a max of 190, which I don't think I have yet. So basically I went too heavy haha

Conditioning - 10 Min AMRAP:
5 Deadlifts at 60% (115lbs)
30 Double Unders
30 Russian Swings (35)

finished 8 reps short of 4 rounds. booo I hate when that happens!

Weightlifting:
Back Squat 2x6 (88lbs)
Front Squat 6 (55), 2x6 (65)

Burpee Pull up, Squat Clean, Run

This was really hard... I DNF'd in the time cap (20 min) but I was glad that I did the burpee pull ups and my squat clean has improved. Even though I didn't Rx it, I was glad I could keep my chest up easier. The run was also pretty challenging but with only 2 months in, lots of things are still a challenge!

Skill Work: Strict Pull ups 5x2 (skinny red band)

Conditioning - 3 Rds:
15 Burpee Pull ups (had to scale to 10 after the first set)
10 Squat Cleans (53lbs)
400m Run
*Rest 2 min then 2 min max shoulder to overhead.

Time - finished everything except the last run, then got 31 reps of push press.

Deadlift, Rope Climb

Did this workout with my morning client. Fun! but my shoes were slipping on the rope so my arms felt shot by the time I got to the end...

Weightlifting 
Jerk Practice - worked up to 100lbs woohoo!


Conditioning
6 Deadlift (125lbs)
1 Rope Climb
5 Deadlift
2 Rope Climb
4 Deadlift
3 Rope Climb 
3 Deadlift
4 Rope Climb
2 Deadlift
5 Rope Climb

Front Squat, Double Under, Push up

Skill
Strict Pull Up
did every minute on the minute, 2 chin ups unassisted for 5 mins

Conditioning (25m Cap)
5RFT
10 UB Front Squat (75lbs)
40 Double Unders
15 Push Ups

I have no idea what my time was but it was within the time cap. Fun workout!

Toes to Bar, Box Jump

These are all backdated because my computer broke and I haven't been able to update! I don't remember any of my rounds or reps here... I know I did it RX and I think it was around 5 rounds or so.

Weightlifting
Beg-Int; Power Snatch + OHS

Conditioning
A) EMOM 3x6m
Push Press, off Floor (75lbs)

B) AMRAP 6
10 Toes to Bar or V Ups
10 Box Jumps

Garage WOD

Stuck at the house today so I did something in the garage. I love CF Football workouts cause they're usually short and heavy (my fave), so I put Aiden down for a nap and went for it. Well, he woke up right after I finished squatting so I took my rest time to go back and forth checking on him while I completed the rounds haha

Weightlifting: 5x5 Back Squat (75lbs)

Metcon - 7 Rounds:
1 Min Max distance on Airdyne (was supposed to be calories on the rower but I dont have one)
1 Min to complete 5 Push ups & 10 Russian Swings (53lbs)
*Score is distance (I got 2 Miles)

took me about 17 mins to complete this with the breaks I took for baby. I used the 53lb KB though! The best part is that it didn't feel that heavy  :D

Saturday Make-up Day

This week I missed my Monday workout so I decided to make it up over the weekend. Adri did the programing for Danny and I jumped in with him.

Warm up: 400m Run, 400m Row

Weightlifting: Build up to a 2 Rep Max Shoulder Press, then unload bar to 45lbs and do 45 Push Presses for time. 
I did 73lbs for 2 Shoulder Press and I did the Push Presses in 1:38 (beat Danny haha)

Skill: 
3x Max Handstand Push ups  (4, 3, 4 on a 15lb plate)
3 Strict Pull ups & 5 Kipping without coming off the bar (used a thin band for the strict pu)

Metcon - 12 Min AMRAP: (worked w/ a partner)
25yd Prowler Push (25's on Prowler)
150m Sprint Row

Did 6 Rds I think, we lost count  :/

Training day with Aiden

Worked out today during open gym with my baby boy next to me... My husband is following CrossFit Gymnastics programming so when I can, I do what he does. I scaled this one based on equipment available and my own ability right now... It was un-timed since Aiden was with me  :)

Skill Work: Headstand Touch and Go 3x5
Did these RX, without the wall for support (this kind of thing has always been easy for me)

Muscle up progressions 3x5

Metcon - 5 Rounds:
10 KB Swings (35lbs.. these are feeling light for me now!)
25 Double Unders
5 Dumbbell Push Press (25lb dumbbells)
15 Sit ups

Halloween Costume WOD

Did this with the class.. short but definitely had me on the floor gasping for air after!

15 Min AMRAP:
400m Run
10 Burpees
10 KB Swings
5 Wall Ball Shots (14lbs)
*Increase Wall Ball by 5 reps every round

Score 2+10 reps. sucky, I know.I'm blaming it on my devil horns and lack of sleep.