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My boy @jhunt86 and I showing up in those matching @nobullproject coaching t's! I appreciate this guy's friendship a lot! Over a decade in the books and we're still grindin!! #Roommates #EUFootball #CrossFit #CrossFit417 #NoBull ---- @crossfit_417 @nobullprojectfanclub (at CrossFit 417)
Got a good late night session in before leaving for Nashville in the morning. Excited to see everyone there! 🤙🏻🤓 ⋅⋅⋅⋅⋅ 4 Rounds: 800m Run 10 MU ----- #CrossFit417 #Gymnastics #TheRegionals #CentralRegional (at CrossFit 417)
For the first time in 5 years I've made the tough decision to sit out this year's @crossfitgames Open. I've been dealing with chronic pain in my knees for months now; constantly trying to train through has eventually caused an injury beyond my control. More doctor appointments, scans, and answers to come, but this Open season will be very different. Thank you @midwesternbuilt, @bearkomplex, @drivennutrition, @junkbrands, and all my friends and family for the never ending support. 2016 was a great year and I know I'll be back better than before. I'm excited to give my all as an emcee and coach to make sure this season is one for everyone to remember. #CrossFitOpen #CrossFit417 •••••••••• "But I trust in your unfailing love; my heart rejoices in your salvation" Psalm 13:5 (at CrossFit 417)
14dec
Warmup/Gymnastics: 12min
3 min Jump rope, 10x jump jump squat, 10 x inch worm + T- pushup, 15 x ring swings, 15 x sitting BTN press. 3 Rounds 3-5 Strict Pullups, 10 Plate Squats 30s hollow hold bar, 10 x lunge to hs hold, 30s arch hold bar.
Strength: 5 x 2 Strict Weighted Pullups
Conditioning: 3 Rounds 12 WallBalls 20/14(14) 12 Pullups 3 Rounds 10 Thrusters 95/65(55) 10 C2B Pullups(ringrows)
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Yeah. I’m a little bitch in regards to the pullup bars. It hurtses my hands and makes me not wanna do them. I do wanna look into more of a weights only type workout regimen, just because of THAT reason. I don’t mind callouses, but I don’t like ripping and I hate that it kills my hands to hang from those bloody bars.
Anyways. I scaled a lot. I did the first two rounds of pullups as kipping pullups, very small sets cause it hurt my hands. Then all the other sets I went to ringrows.
And uhh…. That’s actually about it for today.
14dec was originally published on Tasting the Koolaid
12Jan- PR Power Snatch
Warmup/Gymnastics: 12min 3 min Jump rope, 10x jump jump squat, 10 x inch worm + T- pushup, 15 x ring swings, 15 x sitting BTN press. 3 Rounds 3-5 Strict Pullups, 10 Plate Squats 30s hollow hold bar, 10 x lunge to hs hold, 30s arch hold bar.
Oly: Every 2min for 10min 1 Power Snatch working towards Max effort or (Got up to 75) 3 Power or Full Snatch @70%
Strength: 13min 4 x 2 x 90% Deadlift 2:30 rest(145)
Conditioning: 5 Rounds or 12min 10 Pullups 5 Power Snatch 135/95(55) 40′ HS Walk or 160′ Single Arm OH DB Carry 70/55(30)
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I made it to the 5pm instead of the 6pm just because I managed to get off work nice and early. Warming up with 3 minutes of jumprope absolutely KILLS my calves. They totally tighten up, it’s the worst! I usually start dying around 1 minute and then have to start taking little breaks just cause I loose the ability to make it over the rope, lol.
OLY was good. I worked on my snatch weight. I managed to get up to 75, which is ten up from my last max. I tried for 85 a bunch but kept missing it, and I think it’s because my form is shit. I still do that crazy hip thrust that I’m not supposed to be doing. Anyways. I do have a new PR now. Now I just have to… take a step back and work on form more.
Conditioning. I still hate everything hanging from the bar, cause I’m a sissy about my hands and it hurts my hands. My snatch form was terrible because I was trying to go fast. That said, my snatch and walk with the dumbbell has improved. I snatched 30 just fine with one arm and kept is very stable while I completed my walk. And that was with both sides, not just my dominant arm. Next time we do that exercise I’m gonna try for 35. It sounds intimidating(lol) but I think I’ll be able to do it. Maybe. Hopefully.
12Jan- PR Power Snatch was originally published on Tasting the Koolaid
8Jan
Warmup/Gymnastics: 12min 5 x down backs, 8 x burpee lunge up, 10 arm circle fwd/bkwd, 10 x full squat to jumping pullup, 10 x BB cuban Press, 30s DB OH static hold L, 15 x db suitcase deadlifts L, 30s DB OH static hold R, 15 x Db suitcase deadlifts R, 1min Hollow Plank
Conditioning: With a Partner Conditioning 30min AMRAP (3+50) 20 Strict HSPU 10 Hang Power Clean 135/95 (65) 10 Hang Clean 135/95 (65) 40 Slam Ball 40/25 (25) 400m Weighted Run 40/25 (run together)
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I made it to the gym today. Thank goodness, cause I missed the last two days cause I didn’t get off work.
Today was a pretty busy class, as well as a partner workout. I got partnered with a new person- this is her first week. I was actually super happy cause J.S. asked me if I had a partner and when I said no asked me if I’d partner with her, and then him and the coach told her how I would be a great partner cause I have great form. I was like omg yay! J.S complimenting my form! squeee!!! Means I’m doing something right! (Although I sorta think he also picked me cause I’m pretty darn slow with my workouts, so my pace would be appropriate for someone new)
We pushed through everything in sets of five. I did what I could to give her tips on her form. Honestly, I’m not a coach and have zero coaching training, so I just tried to watch for and relay information that had been relayed to me when I was new. “Fast elbows” and letting her know that if she was done for full cleans that she could scale to power cleans. I also did what I could to give her rest by carrying the ball for longer during the run, and on the last round I did sets of ten slamballs. Although- it’s cool to note that after I did two sets of ten(matched by her doing sets of five) she also did a set of ten! And I gave lots of encouragement, letting her know she was doing good and to push through a couple or one or two more reps. I’m hoping that’s essentially what J.S and coach were wanting when they picked me.
For myself it was a good workout. I was a little worried about my shoulder cause it was hurting during the warmup, I should have done some work with one of the balls before we started(while I was sitting around on my ass) but it seemed ok once we started going.
Oh- and funny thing happened during the workout. Before, J.S demonstrated all the stuff and we ended up working out where he demo’d- He had left the slamball he used, a 40lb slamball there. Well when it came time for the slamballs, I grabbed the 25lb one I went and got, and she tried to grab the 40lb one before we realized how heavy it was. …It was probably funnier if you were there.
8Jan was originally published on Tasting the Koolaid
5Jan- First muscleup(sorta)
Warmup/Gymnastics: 12min 3 min Jump rope, 10x reverse lunge + reach back, 10 x inch worm + 2 pushups, 15 x ring swings, 15 x sitting BTN press. 3 Rounds 5 Hip to ring swings 3 Strict Pullups 10 Plate Squats 15s lying arch hold 15s hollow hold
Strength: 20min 4 x 3 x 85% Back Squat 2min rest(115) 4 x 3 x 85% Strict Press 2min rest(55)
Conditioning: 20min cap 3 Rounds 8 Thrusters 95/65(55) 4 Ring MU 2min rest 3 rounds 5 Bar MU 25 Wallballs 20/14-10/9’
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During Oly, J.S. was back, and told me I was doing better with my backsquats. I used to sorta wiggle my back and spine a bit. I’ve been working on it, on stabilizing, and I guess it’s been paying off. Someone else suggested taking a deep breath before each one and that had helped stiffen everything up. Anyways, he said I was doing better and from him that’s a good compliment.
On to the big news!!!
I got my first muscleupsorta. A few days ago I worked on box muscleups- I swung forward under the bar and then when I went back I jumped up and tried to get up and over the bar. Today, I did the same. And I got one! Then when I was at the top, I looked down and it was such a long way I sorta stayed up there for a bit, lol. Anyways. One down, lots more practice to go. My biggest problem seemed to be that I got up to about mid ribcage on the bar, and then sorta…. rotated backwards? Yeah.
5Jan- First muscleup(sorta) was originally published on Tasting the Koolaid
4Jan
Warmup/Gymnastics: 12min 5 x down backs, 8 x burpee lunge up, 10 arm circle fwd/bkwd, 10 x full squat to jumping pullup, 10 x BB cuban Press, 30s DB OH static hold L, 15 x db suitcase deadlifts L, 30s DB OH static hold R, 15 x Db suitcase deadlifts R, 1min Hollow Plank
Oly: 20min 4min Warm up Every 2min for 16min 1 Snatch @60-90+% 1 Power or Full Clean @60-90+%
Conditioning: 8min AMRAP 6 OH Squat 115/75(65) 9 Box Jumps 24/20 step down 12 T2B
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I was there. I did like working on my snatch, I think a few of them were even pretty good, although maybe not quite “J.S. good”. LOL. I started with 55, and then went to 65.
Honestly, the most memorable thing about yesterday(the 4th) was that I nearly had a bad anxiety attack while I was there. There were like, a fuckton of people so we had to pair up on barbells for the oly… and everyone else had their buddies and grouped up easy and I was sitting around by myself and nobody even looked in my direction. I just started freaking out cause I feel like I don’t have any friends. And yeah, I don’t go to the gym to make friends just like I don’t go to work to make friends, but I had honestly, honestly hoped to make a few. I’ve been out here for two fucking years(the area, not the gym. only been at the gym for one year) and I hate that I don’t have any friends. And it’s not like people are mean to me- everyone is very pleasant. But I don’t feel like I have friends, and I hate it. Anyways. Yesterday everyone was grouping up easily and I started freaking out a little. I only managed to get it under control cause I didn’t want people to know that I have attacks and to think there was something wrong with me.
I just wish I had some friends is all
4Jan was originally published on Tasting the Koolaid
