Empire State CrossFit

Coach EJ’s Blog

February 23 – February 28

Totally behind on this

February 23

Build up to a heavy deadlift
Maxed at 275# – didn’t want to go higher since the Open starts on Friday. This is positive since I could barely do 245# several months ago.

OMEMx10
C&J at 135#

20 MUs for time
5:57- PR !


February 24

ROMWOD

Have to look at my book at the gym. Can’t recall what I did


February 26

Open WOD 16.1

211 reps


February 27

 

ROMWOD – played catch up on paperwork


 

February 28

Definitely feeling sore. Was completely shot and felt like today was hard. Glad I got it in though

Deadlift

2(165-195-205) 7(215)x2
*everything felt heavy; did my last set with a belt

Oly Strength
C&J
OMEMx12 (70-80-90%)x3
125-140-155
* I did an extra set to practice. 155 was heavy – Should have been 160, but the 155 was already feeling a bit much today. I felt better during the later sets

OMEMx10
5 Thrusters 75#
10 T2B

*this got hard round 9 and got 10 in the nick of time
Did this at my husband’s gym, so the grip on the racks there is different since it’s not a straight bar. 

Followed by ROMWOD

 

 

February 22

Strength FS Test: Every 30 sec until failure:

175-180-185-190-195-200-205-210(F)
*this is about the norm over the last few months. Considering this is under fatigue and with no belt, I’ll take it.

Metcon
For time:
50 cal row
50 alt pistols
25 hand release burpees
6:02

Deadlifts – Week 12
2(175-185-195-210)

Metcon – 10:24
Strict Diane
Round 1 – 4:18
Round 2 – 4:00
Round 3 – 2:24

February 19 (night time re-do)

13.5 Redo in the evening

I normally do not repeat workouts, bc when I do, I tend to do worst. However, this AM I knew where my performance suffered and it was more a mental issue than a physical one.

Having people watching you and other folks to workout with makes a difference. Did this with Joe and Ryan

126 reps – up 41 from this AM
Thrusters all UB in the first 3 rounds

  1. UB all
  2. Thruster UB, 8/7
  3. Thruster UB – 3 and singles, fighting for each rep

No idea what happened or how I segmented things. I know I did sets of 5 on thrusters. Pullups still need work

February 19

13.5
4 min AMRAP

15 Thruster 65#
15 C2B

*if you complete 3 rounds, you get another 4 minutes

I’d like to cry, throw a tantrum, yell and scream.
2 rounds + 10 C2B = 85 reps (+7 reps – this is lame..meh)

I was right on pace for 3 rounds, but I just stopped  b/c I’m a pansy and it’s easier to stop than to feel uncomfortable. I under-estimated my rest and took longer than I really needed to. Also, this has been one of the most mentally and physically exhausting weeks. Not to be whiney or make excuses for myself.

Coaching staff is short this week so I’ve been on the floor for every session. That equates to 26 classes down and 5 to go this afternoon.  I’ve been getting in 4.5 hours of sleep a night and just feel like crap. I had high expectations for this WOD and really would have liked to get thru to the next round 

Live to fight another day

February 17

This week has been bad motivation wise. Feeling beat from the OHS yesterday. 

Came into this thinking of going at about 85%, but this is more like 90-95% as I kept moving. I started off weak since I dreaded this, but by round 5 I was able to maintain a pace. Last round just went hard. Started messing around with my pulling technique and focusing on different things (engaging my lats, leg drive, breathing, etc).

ROM WOD 


250Mx10, 1 min rest

17-Oct 15-Nov 23-Dec 19-Jan 17-Feb
56.7 56.8 55.9 56.2 01:00.6
56.6 55.5 55.5 56.6 59.8
59.1 56.3 55.8 55.3 01:00.7
01:01.3 56.5 56.2 56.5 59
*01:02.8 *57.4 *57.2 *57 *58.6
01:06.6 1:03 59.1 57.7 58.2
01:03.1 01:03.2 59.4 57.3 58
01:02.2 01:01.4 58.9 57.9 58.2
01:01.9 01:00.4 58.7 57.8 58.2
59.5 1:03 57.7 57.1 57.3

February 16

Only got 4 hours of sleep, which means I wanted comfort food. No 8:30 class so I ran out and got a bagel.

Made myself workout in the PM

Metcon
300 DUs
*7 burpees at the top of the minute
3:58 – i think it was 3:58 – I wrote down 2:58?!

I did at least 70+ each minute

Metcon
100 OHS 95#
5 T2B every time you drop the bar

8:52

  • 25 OHS in 58s
  • 20 OHS @ 2:36 (1:38)
  • 15 OHS @ 4:13 (1:37)
  • 15 OHS @ 5:51 (1:38)
  • 12 OHS @ 7:20 (1:29)
  • 13 OHS @ 8:52 (1:32)

25 T2B