#wod log

[ohmywod-blog]

Frank The Tank

9.6.17

RX: Me

1) Romanian Deadlift 60%/5 - 35/5 65%/5 - 45/5 (70%/5)3  - 50/5 **Percentages are off Back Squat 1RM**

2) Conditioning

“Frank the Tank”

AMRAP 5, Rest 5: 2 rounds 50 Wall Ball Buy-In - SCALED: 20 wall tap 12 Deadlifts (185/135) - 50 12 Lateral Barbell Burpees

AMRAP 5, Rest 5: 4 rounds 35 Wall Ball Buy-In - SCALED: 15 wall tap 9 Deadlifts (225/155) - 50 9 Lateral Barbell Burpees

AMRAP 5: 4 Rounds 20 Wall Ball Buy-In - SCALED: 10 wall tap 6 Deadlifts (275/185) - 50 6 Lateral Barbell Burpees

[unofficiallycrossfitbanks]

Kind of back to normal..

I thought I was 100% today… But a couple minutes (seconds) into warming up my snatch I knew I wasn’t.

My hand did not enjoy the catch and why push it. I waited this long, I’m not going to screw that up now. So I skipped snatching today.

STRENGTH

1x15 OHS 105#

1x10 FS 155#

1x5 BS 200#

I could go heavier on OHS, but this really hurt my hand.

I almost simultaneously threw up and passed out during front squats. I suppose that proves to be a true max?

I almost failed rep 5 of my back squat, so again, proving to be a true max.

I tried 175, thought that would be tough for 5. Then 195 and said well I’m this close, let’s get 200. And I did. And I’m happy.

GYMNASTICS

I only did 30 strict pull-ups for sets. No go on CTB or muscle ups. Maybe another few days.

5 sets for the 30. 8-7-5-5-5.

BARBELL CONDITIONING 21-15-9 Power cleans 95# Front rack reverse lunges Jerks

13:51 rxd

Jerks hurt the hand, but I’ve never jerked 95# so well. I watched Bergerons video of Katrin doing it and was just inspired to move well. It took me more than twice her time, but I’m okay with that. I’ll be back to normal soon enough.

After answering lots of prospective customer questions, prepping breakfast for tomorrow and finishing unit 2 of my nutrition course (and getting a 100 on my first quiz), I’m exhausted. Up early and long day tomorrow.

Have a lovely night tumblr.

[unofficiallycrossfitbanks]

When you drop a snatch on your neck...

Worst nightmare ever. 

My life is way busier than normal, so I’m super behind on my social media-ing. Work-work is busy, and home-work is busy and training is long. But here I am - blogging when I should be catching up on emails :)

Yesterday’s training:

2015 MASTERS GAMES ATHLETES & 2016 OPEN/REGIONAL ATHLETES

1. Snatch

Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

65-75-85-95-105X-85#

Dropped 105 on my neck during the SS. I just got stuck. I almost made the lift, but it was just off enough that I collapsed and didn’t have anywhere to go. It was awful. I have a nice bump and a raspberry to show for it. I’m okay and that’s all that matters.

2. Conditioning: 5 RFT 12 Pull-Ups 12 Burpees 200m Run

12:07 RX. 

3. Strength/Gymnastics Conditioning EMOMx12 Odd: 6 Heavy Thrusters, you choose the weight Even: 3-6 Bar Muscle ups

Thrusters at 95# (thinking that was a a cop-out. NOPE!)

Scaled BMU to 6 CTB. 

I am so sore today. Ouch.

[unofficiallycrossfitbanks]

Friday night WOD

STRENGTH: 5x 2 snatch grip deadlifts + 2 below the knee snatch pulls + 2 hang snatch high pulls 85-105-115-125-135# METCON: Randy with immediate 8 burpee penalty every time you break Randy = 75 snatches at 75/55# 8:52 Rx Broken up like: 30-46-59-69-75 So pain. You want to keep going but your grip is just gone. Not a fun one. SKILL: 6 min emom 6-8 butterfly pull-ups 8 each round, unbroken - even with no grip! All but two rounds were super smooth. Two rounds I lost rhythm at 5 but regrouped while hanging on. Unrelated to the WOD, kind of a rough night. Staying in and couching it. 😕

[unofficiallycrossfitbanks]

DU, MU, FS, HSPU, Burpee hell --Friday's WOD For time: 200 DU buy in 4 rounds - 5 ring MU 10 front squats 155/105# 15 HSPU 20 burpees 34:11 rxd 5:18 on DU (:45 PR for 200) Holy good grief was this the hardest thing I've ever done. Not most awful, not terrible, just most demanding skill-wise. DU were okay to start, but fell apart as time went on. The two people I was training with finished those in sub-4. MU were okay. I was certainly tired and caught too low a lot. I only failed one - it was my last rep. I'll take that as a small victory. I mainly did 2-2-1 or 1-2-2. Front squats were heavy and round 1 was the hardest. After that I just grit my teeth and powered through. The faster you go, the faster you can put the bar down. These went unbroken. HSPU were a slow, tortuous battle, but like MU, I only failed one - my last. I did sets of 3 mostly, right from the start. I've never done more than 50 HSPU, so I'm happy with 60! Burpees were miserable. My shoulders were dead. My wrists hurt. I basically squatted as low as possible and threw myself down. Gotta save the shoulders for the next round of MU. But alas, I survived. Prior to this wod we did... STRENGTH: snatch complex 2 high hang snatch + 2 hang snatch + 1 snatch 55-65-75-85-95# These felt good. 95 I totally bumped the bar out on most of the lifts, but for the others I felt fast and strong. I need to work high elbows for sure.

[unofficiallycrossfitbanks]

Gymnastics, Diane, and post-15.5 pain

My triceps and quads and IT band are blown up. That’s what happens when A. 15.5 is a killer, B. you travel for 3.5 days without BCAAs and fish oil, and C. you sit on a plane the day after 15.5. 

Had to get up early this morning for a coach’s session on gymnastics. Chris and the owner went to the CrossFit Gymnastics Trainers Course last weekend, so we had an in-house session learning some of the pieces we’re going to start implementing.

1 - Fantastic partner shoulder stretching.

2 - Spotting for Skin the Cat and handstand holds on the wall.

3 - New ways to scale. No more bands for pull-ups or ring dips. 

-- class -- 

METCON: Diane

21-15-9 

Deadlift 225/155#

HSPU 

10:16 RXd

2:03 PR on my previous time and a 2015 goal checked off the list. However...maybe we keep it on there and see if I can do it again before the end of the year and shave off a bit more? 10+ minutes is still quite long for a workout many people do in 3-4 minutes. 

I’m still undecided about re-doing 15.5. I’m leaning towards no. I’m so beat up, I’m not sure it’s worth it. Plus, I’m ready to get back to some normalcy. Time to get working on my goals again. AND I need to get back to squatting several times a week. It’s been one a week all Open season, and I’m dying.

And hi, I’m perpetually hungry.

[unofficiallycrossfitbanks]

Bleh. Traveling and comp training.

Work trips suck the life out of you. Honestly I'm so tired. Tired from driving and bad food and not enough water. But I got my ass directly to the gym from my 3 hour 45 min drive. I wanted to test the last wod for my competition on Saturday. WOD: 8 min AMRAP 42 du 24 kbs 35# 12 box jump overs 20" 3+10 RXd This blew. Stupid Reebok COMPRESSION (note compression) pants were falling off of me. I was doing that damn first 42 du unbroken though, even if my pants were at my ankles. (Okay, maybe I'd stop before that point.) Needless to say I was very much in my head about mooning the entire gym. But I got it. First round unbroken. Tried lateral box jumps, couldn't do it well so I switched to normal. Round 2 I couldn't get my du. Great. And round 3 same deal. However I did finally figure out the lateral box jumps. So on comp day I'm getting at least 4 rounds. I have to. And bad news - frustrating news - the hubs got his day off taken away so he can't do the comp. And he would have killed it. 😣 POST: 20 butterfly pull-ups for unbroken reps 7-6-7 Not great, but still good. Goal is to test this 3x a week and eventually go unbroken. Active rest tomorrow. Rowing and mobility. Then comp day!! Can't wait. Thoughts on if I should go for 175# in the clean workout? 170# is a safer bet. I'm thinking open at 160, hit 170 and try for 175. Hmm...

[unofficiallycrossfitbanks]

You know when you type an entire post on your phone and then your dog's nose deletes it?! Oh no, just me?

Yeah.. That happened. Take 2…

*Edit, just realized the dog posted - not deleted. Sorry for the dups!

COMPETITOR WOD SESSION 1

SKILL: handstand walking practice 10-12 min

STRENGTH: 3-3-3-3-3 OHS 65-75-95-105-115 fail-115 success

CONDITIONING: 50 GHD situps for time 2:02 rx

I feel like there was no progress with the handstand walks this week… Just a couple steps.

OHS felt shaky at first but got better as I went. Was totally in my toes and Chris called me on it. Hey at least I recognized too. I failed 115 as I stood up because my arms buckled. I can squat all day but my overhead game is weak. Gotta work that. Honestly - I won’t feel those squats in my legs tomorrow. Just the shoulders.

And GHDs are the bomb. Love em. I did 30 unbroken then did 20 slow and steady.

SESSION 2

I came back for open gym and did the second part of the workout.

STRENGTH/CONDITIONING: 20 power snatches for time 135/95#

5:33 rx (slow baby turtle slow)

WOD: 5 RFT 20 pullups 40 squats 200m run

17:27 rx and one rip

I was afraid of the snatches. And as I did a couple I realized - hey I can do this. And with each one I was actually thinking positive thoughts. I focused on form. I got under the bar. I only had 2 press outs. My PR is 105 for a squat snatch. Let’s figure that one out. But I finished. I didn’t fail any. I kept moving. 2 at a time and break. It was really motivating to complete that when I didn’t think I could. Bonus points for not making my shins bleed.

The wod was rough. I ripped my hand around 80 pullups. Only a little rip, but that slowed me down for the rest. The squats weren’t as easy as they normally are and my run was slow as molasses.

I feel good. I’m happy. I need to stop stressing about work. All the travel gets me behind and then I stress. Rawr.

And then there’s the mom guilt. The dogs always want to be walked. Hello dogs, I’ve trained a bazillion times today. No-go on the walk for today. That’s why I have two right - so they occupy each other?

I’m a headcase. And this has been a post. Sorry folks.