Spain goes hard in the paint!

A. Squat Snatch x 1 / Snatch Balance x 3 / Squat Snatch x 1. 90 sec rest. x5

55#, 60#, 65#, 70#, 80# These started kinda rough, but I think ended pretty good. I know I'm slacking on videos but I will get caught up this week! 

 

B. Back Squat. 20 unbroken for time 125-135#. 2 min rest. x3

Did these at 135, all unbroken. First set took me like 1:30, then right under 2 minutes for the last two sets. I felt strong, and I think being in a rush helped push me to just knock these out.

 

C. Dumbbell Squat Snatch. 30-40ish+ reps (15-20+ perarm)  not for time. 

Used 20 for the first 10 and then 25 on the last 30. I tried heavier but my back was seizing up on me. My hamstrings and back have been on fire since yesterday. I've been rolling them out though, and hopefully that helps. 

Malaga was a lot of fun, bars here don't close till 7 am!

Food baby

A1. Bench Press. Build to a max.

-95#,115#, 125#, 135#, 145#, 150#

A2. Weighted Pull Up (overhand). Build to a max.

-15#, 20#, 25#, 30#, 32.5#

+
1-2-3-4-5-6-5-4-3-2-1
Deadlift 205#
Strict HSPU

12:38 was able to do the dead lift unbroken. Hand stand push ups were in 2 or 3s or 1s toward the end haha. This all felt good though. 

On the bike for a little, burning off those extra tday calories.

Going on overnight liberty tomorrow to Malaga, should be a good time! Hope everyone has a great Thanksgiving.

Happy Thanksgiving!

40 min AMRAP

60 sec Front Rack Hold 135# (from floor if poss)

40 sec HS Hold Facing Wall (face/hands as close as poss, only tops of feet touching wall)

40 sec Pull Up Hold on Rings (false grip if poss)

8 Turkish Get Up ("tough")

-5 + 60 sec frh and 25 sec hs hold. 

I had a workout partner today which was nice! Tried the cartwheel into the handstand hold, I'm sold on this way!!! Tried 45#kb, then 35# but was very hard after all that shoulder stuff so I used a 30# and it worked well. Was able to hold the frh every round for 60 sec. Was able to hold the hs for the first few rounds then had to break it down 20 and 20. Same for the pull-up hold. 

Overall this was tough, and almost waited until tomorrow to do this but glad I got it over with today!

Happy thanksgiving everyone!

165

A. Snatch High Pull x 1 / Snatch High Pull From below the knee x 2 /
Hang Squat Snatch from below the knee x 1 / OHS x 2. 2 min rest.  x5

-55#, 65#, 70#, 75#, 80# these went well I think. Videos will be posted later but felt like I was pulling the bar high.

B. Squat Clean. Build to a max. (no big deal if you don't PR)

-165# it wasn't as pretty as 160# last week. Tried to get 170# didn't happen though. 
C. 1 1/4 Front Squat. 6, 6, 6, 3, 3, 3. 3 min rest.

-95#, 100#, 105#, 115#, 125#, 135#. These all felt good
+
15 min easy row, run, or bike

-on the bike now

My shoulders are pretty sore after yesterday but I feel strong which is always a plus.

Frustrated

A. Muscle Up. 2 /1 on the min for 4 min. 2 min rest. x3

-These didn't go the way I wanted to. I could get through the first 2/1 and then lost them. I tried to do them, but it just wasn't working. I think I got the last 1 on the 2nd round but I honestly can't remember. I just became frustrated because I couldn't figure out what I was doing wrong. I'll post a video once I get a chance to upload it.

 

+

12 min AMRAP

8 Pull Up

12 Push Press 65#

24 Double Unders

-5+20 I was able to do these unbroken, except the double unders which took me a few rounds to get into them. The last 2 rounds went well though. 

 

My left shoulder is bothering me a little, so I'm going to do some rehab on it tonight and take some motrin and hope it feels better. 

Sunday fun day

Today after just finishing my cleans, my buddy walks in and says, "I didn't recognize you. I was like 'who is that girl, she might give HM1 a run for her money.'" Then he walked up and realized it was me. Lol 

A. TnG Hang Squat Snatch. 65-75#. 5 x 5. 90s rest between sets.

-did all these at 65# I'll have videos later. They were ugly at first, but think toward the last round they got better.

B. Hang Squat Clean 105#.  50 for time in sets of 5 unbroken only.

-8:54. Did all these in sets of 5 except the last set I dropped after the 3rd one but picked it right up and finished the last two. My hands slipped. 

+

Row 15-20 min easy

-rowed 20 minutes very very easy.

Friday

A. Deficit Strict HSPU (hands on 10s).  20-30 reps Not for time... if you're failing, go to no deficit... if you're failing those, just move on.

-Did 20 deficit, 10 regular. 

 

B1. Bench Press. 2, 2, 1, 1. 1 min rest.

-115#, 125#, 135#, 145#

 

B2. Weighted Pull Up Cluster (overhand grip). 1.1.1.  15 sec rest / 2 min rest. x4

15x 2, 20 x2

 

C. Renegade Rows. 40 reps

used 15#

Bingo

Took yesterday off cause they had bingo night lol. I didn't win anything but it was fun!

30 min AMRAP

60 sec Front Rack Hold 125# (taken from floor if poss)

30 sec HS Hold Facing Wall (try to get face & hands as close to wall as poss)

30 sec Pull Up Hold on Rings

60 sec Single Unders

-got 6 rounds plus 50sec front rack hold.

Was able to hold everything the whole time except the last few rounds I had to break up the ring holds 15 and 15. 

Going to Gibraltar this weekend!

Weird emotional day

A. Squat Clean. 10 singles 140# or more. rest as needed.

- did 140 x5 then 145#, 150 x2, 155#, 160# new pr

B. 1 1/4 Front Squat. 6 x 6. 3 min rest.

95#, 100, 105# x4 these were pretty hard! 

C. OHS 95#. 30 for time (from floor)
Sooooo 95# wasn't happening, in fact I failed 3 times and started to get really frustrated and crying (don't judge me) so I dropped down to 75# and did it in 5:57. :/ still pretty upset right now.

+
15 min easy row

-someone was on the rower and wasn't going to be off anytime soon so I got on the bike. Been on for 25 minutes. I'll get off eventually.

I'll post videos tomorrow. 

Holy sore

My legs were so sore today! I took some time to rub them out, and I bought some voodoo floss, so I used that too. It helped a lot!

A. Muscle Ups. 4 for time. 2 min rest. x5
These didn't go that well.

5:02- mostly because I was trying to get the rings right, and people were talking to me
1:56
3:28- someone came to talk to me again
2:00-couldn't get the dip on the last two
Last round just wasn't happening. I tried for 4, but just working.

+
2-4-6-8-10-8-6-4-2
Power Snatch 65#
Burpees
Toes to Bar
14:24. My grip started to go, but I was able to do the snatches pretty consistently, and they felt good, and light.

No videos today, the gym was more packed than a Vienna Sausage can!

The weekend

So I didn't work out Friday cause I didn't have time. So here is Saturday and Sunday's workouts. I got the video program to download but uploading them to youtube will be a few days cause the wifi really sucks. Hopefully I can get caught up over the next few days. I'll edit the previous blogs as the videos finally upload. 

Didn't record any for this workout, the gym was annoyingly busy.

A. HSPU Practice. 10 mins or so... see how strict feel... see how deep you can go

-These went well, was able to do strict with ten pound plates. Did some kipping with a 10 and 25 plate stacked. Wasn't counting how many I did.

B. Split Jerk. 3, 3, 2, 2.  2 min rest.

-115#, 125#, 130#, 140#. Felt good, still not dropping low enough under the bar though. Feel like my split jerk should be more than my push press?

C. Weighted Pull Up. (underhand). 1-2. 2 min rest. x6

-10# x2, 15# x2, 20# x2, 25# x2, 30# x1, 35# x1

D1. Bench Press. 3 reps. 1 min rest.

-100#, 115#, 120#, 125#

D2. Bent Over Row. 4-6. 1 min rest. x4

105#, 115#, 125#, 130#

#5

A. Squat Snatch x 1 / Hang Squat Snatch x 2 / Snatch Balance x 3 / Hang Squat Snatch x 1. 2 min rest. x4

- Did all these at 65#, I felt like my form was all off, and felt like that was more important than weight today.

B. Back Squat 205#. 20 for time.

-13:12 Mentally this was awful at first, but then I was able to get into and knock them out 2 at a time. I almost went down to 185# but I dug deep.

+

Run 2 miles

20 minutes, this was slow to say the least. 

That girl

So I have officially become "That Girl" in the gym. Earlier this week I was asked if I was "The girl who crossfits?" and then today the Spanish people who work there asked what my name was and then said they were fond of me and how hard I worked out.

I finally downloaded the new imovie, but now I'm trying to figure out how to publish them to youtube, so it may be a few more days.

Either way..

Today was

50 cal row
40 box jump overs
30 dead lift 135#
60 wall ball
30 dead lift 135#
40 box jump overs
50 cal row
-24:38 Which I'm happy about cause I really wanted to finish in under 25. I'm not even sure if 25 is a good time, but felt like it was appropriate.

Lame

It's not even 7:30 and I'm tired enough to go to sleep.

Anyway, still no videos, but hopefully by tomorrow I'll have this thing downloaded.

A. Squat Clean x 1 / Front Squat x 5. 2 min rest. x5

-95#, 105#, 115#, 125#, 135#. I remember when 135# was my max. When I stepped up to the bar today I was scared to make the lift, but then it went up so easy. Kinda nice!

B. OHS @ 22x1. 6-8. 3 min rest. x4

-65# x, 70# x7, 75# x6, 80# x6. It's been awhile since I've done OHS, so wasn't really sure where I was at with weight, but these all felt okay.

C1. 90-90 Pull Up Hold. Accumulate 30 seconds. rest as needed.

Did these 15 sec work 30 sec rest, 15 sec work. x5

C2. Feet Elevated Side Plank on Hand. Accumulate 30 sec per hand. rest as needed. x4-5

Rested 30 sec after the 90-90 then did these unbroken on each side with 30 seconds rest. x5

I rested yesterday cause I had a meeting and was really tired, today felt good though!

No videos

Soooo I updated my computer to the new operating system, which in turn, caused my videos not to work. I am currently trying to update my imovie, but it may take a day or two because of how slow the internet is.

A. Muscle Ups. 3 for time. 2 min rest. x6

-These went better last week. The first set took me like 3 minutes but only because I had to adjust the rings. then 1:08, 1:12, 2:40 something, and then the last one I could only get one. I also couldn't press out my dip a few times. Once I get the video thing going again I will post it or send it to you John. 

+

10 Power Clean & Jerk 65#

10 Burpees

10 Pull Ups

2 min rest

x5

Cleans were unbroken, burpees were smoothish, pull ups weren't unbroken. My grip was shot. Didn't time these, recorded them, but once again.. 

Today didn't go as well as I would have liked it to. It wasn't awful, but yeah, tomorrow is a new day.

Can't count

15 rep max back squat

-did 185# for 16 cause apparently I can't count. Oops! I'll post the video later

40,30,20,10

Wall ball

Kbs

Double under

-15:51 

I'm sure I'll be walking funny tomorro. No big deal!

Rain keeps marines away

Got off work early, went to the gym, and awwwww there was barely anyone in there. It's also down pouring, and most people are probably still working, but man was it nice to workout without people crowding me.

A. Push Press. 5, 4, 3, 2, 1. 

-95#, 105#, 115#, 125#, tried 140# failed, went down to 135#, it was easy so I went back up to 140# and got it! No videos today. 

 

B. Weighted Pull Up. (underhand grip). 2-3. x5

-10# x3, 15# x3, 20# x3, 25# x2, got 27.5# for 1 and then had to drop down to 25# for the last one.

 

C1. Bench Press. 5 reps. 1 min rest.

-95#, 105#, 115#, 120# x3. Couldn't get the last two reps and had no spot. I couldn't get it up on the 4th rep so I had to like roll it down my body. I looked around to see if anyone saw, thankfully no one did. I love rainy Fridays!

 

C2. Bent Over Row. 6-8. 1 min rest x4

95#, 100#, 110#, 120# did all these for 8 reps

Feeling strong! Pretty sure that's a new PR for my Push Press. Funny what a little hard work and dedication can do.

TGFRD

Thank God For Rest Days! I'm a little sore today, but most of all just tired.

"Christine"

3 rounds

500m row

12 Bodyweight Deadlift (145)

21 Box Jumps 20"

- 14:28. 145 never felt so heavy. broke the first 2 rounds up into 3s then did the last round in 4s. 

Like I said TGFRD

Roids?

Got asked today where I got my steroids. They were joking of course.

A. Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat  x 5. 2 min rest x 4.

-My legs felt like a million pounds today. I didn't take very much time warming up because there were so many people in there and I really just wanted to claim my spot. Did these at 95#, 105#, 110#, 115#  

B. Squat Snatch 65-80#. 2 TnG reps every 30 secs for 10 mins.

-Did these at 65#. Besides the first one, I think I avoided the pause in between the first and second rep? Either way, they felt good, maybe could have done more weight but was trying to do it correctly. 

C1. Wall Facing Shoulder Taps. AMRAP unbroken (accumulate at least 30).

Filmed some of these but then my phone ran out of space.  I didn't touch my shoulder very often, but I was able to lift my hands which I've never been able to do before. On my last set, which I didn't get to film, I actually touched my shoulder almost every time! Did the first two sets 15 and 15, and then the last three, 10, 10, 10.

C2. Inverted hang on rings. Accumulate 45 secs. x5

Did these correctly this time, but took me awhile to figure out where to place the phone so I could see it while upside down. Again, didn't get to record all of it because I didn't have enough space.

Muscle up-ish

A. 10-20 Muscle Ups not for time.

-Did 15! Not from a dead hang, and not always pretty, but did them. Started recording on my 3rd one. Wasn't going to record at all, but then I figured I might as well. Recording myself has really helped me see what I'm doing wrong. Some of the guys asked if they could try, none succeeded, that kinda felt good lol. Added in the guys failing and a few of my failures. I really wanted to go for 20 but failed twice on 16, so I figured 15 was really good since I didn't even think I'd be able to do 1.

+

60 sec timer:

8 Toes to Bar

8 Burpees

AMRAP double unders in remaining time

90 sec rest

x12

-I was able to stay on the bar and string all the 

I felt much better today than I did yesterday. I was actually able to get lost in my workout today. Felt strong!