Empire State CrossFit

Training Blogs

March 29 + March 30

Realized my Karen time was wrong – I started the WOD 2 minutes into the clock, so it finished in 7:35 instead of 8:35.


 

Gymnastics

Triceps are still shot from Friday, so today’s testing was pretty sad

MU- 3
Strict PU – 12
Kip PU – 21
HSPU – 8
Kip HSPU – 12

Flight Simulator – 8:23
*no misses

DL – Week 3
3(190-200-215), 3(5×230)

GHD Sit ups 3×10


Isabel Runs Grace
30 Power Sn 95#
400M Run
30 C&J
400M Run

Haven’t done snatches in a while, so I knew this wasn’t going to be a PR. 95 felt heavy. Footwork wasn’t pretty

Isabel – 4:46 (+1:14)
Grace 4:24 (+14) singles the whole way

*1:28 slower with the barbell

*The good news is my endurance is much better. I definitely took way longer on the barbell, but despite that, I made up time with the run. 

 

Isabel
3/30/16 4:46 (+1:14) – had to go singles! UGH
6/8/15 3:32 (-1:40)
8/30/14 5:12
7/7/14 7:53

March 22-28

March 23
Strict Press 80-90%
shoulders were spent from pullups, 80# across

12min AMRAP
1K Row + 30 Burpee Box Jumps
1 round + 771m

March 24 – ROM WOD

March 25 – 16.5 – 11:26 (PR 2:02)


Back to regular programming. Ate way too much this weekend. 

Front Squat – build to a heavy

175-195-205-210-215-220F
*Taking this as a success. I haven’t been able to hit 215 for a while, 220 is an all time PR, so just being shy 5# is good for me. Rushed out and gave up too quickly. 

Karen
8:35 – (-37s)

Got 40 wallballs off the bat, that was a first..then 15/10s, Still don’t like wallballs

March 22

20 min clock – helen + max power clean

Helen-ish
3 RFT
400M
21KBs
12 Pullups

7/18/2012 11:23
12/15/2015 10:04 (PR -1:19)
3/22/16 10:45 (+31)

Power Clean 105-115-135-145-150

*couldn’t feel my hands. Happy to get this in.

March 15

Haven’t blogged bc I’ve been sick. Only WOD I got in was 16.3 at 76 reps. I did everything they tell you NOT to do. This could have been way better.

What I did wrong

  • Used grips that I don’t normally use, had to rip them off after the first round bc I was slipping
  • Set up plates under the speal bar, which were initially too high and my foot hit it
  • I normally don’t use plates and just stand on a jhook – don’t change what works!
  • Didn’t focus on an aggressive pull with both arms. I got a lot of struggle ups.

 

2 Front squats omem x 10 *between 70-90%

165-175-185-190-190-195-195-195-195-200

Metcon
Front squat 155/105
10-9-8-7-6-5-4-3-2-1
c2b pull-up
1-2-3-4-5-6-7-8-9-10

9:20

Followed by ROMWOD

Did this with the 6AM class. Needed to do it in a group setting. Got hit hard with a cold on Saturday so I’ve been on the sidelines. Couldn’t breathe during the WOD, so this time should have been way lower.

March 8 – March 10

Ironically, now that Open is underway, my motivation has started to dip. My schedule has been a bit out of whack at home with my husband travelling and business has picked up (a great problem). So as a result, my training mojo has dipped as have my nutrition habits. It’s been too easy to grab for the comfort food since I’ve been a little stressed out.

On to the training log – which also has been lagging

March 5 and March 6 – took off. After losing my voice Friday, I think my body needed some sort of hiatus

March 6
Power Clean 160# PR

Metcon – 3RFT
18 Burpees
12 Power Cleans 115#
6 MUs
12:28 – my MUS are still sloww

March 7 – day off, hot elbow

March 8 – Ran 2 miles and ROM WOD

March 9 – DL Week 2
3(180-195-210) 3 sets (220×6)

March 10

ROM WOD
250Mx10, 1 min rest

10/17/2016 11/15/2016 12/23/2016 1/19/2016 2/17/2016 3/10/2016
56.7 56.8 55.9 56.2 01:00.6 55.4
56.6 55.5 55.5 56.6 59.8 54.7
59.1 56.3 55.8 55.3 01:00.7 55.8
01:01.3 56.5 56.2 56.5 59 56.2
*01:02.8 *57.4 *57.2 *57 *58.6 *56.7
01:06.6 1:03 59.1 57.7 58.2 58.6
01:03.1 01:03.2 59.4 57.3 58 58.9
01:02.2 01:01.4 58.9 57.9 58.2 59.2
01:01.9 01:00.4 58.7 57.8 58.2 59.1
59.5 1:03 57.7 57.1 57.3 58.8

March 7

Open WOD 16.2 on Friday, March 4

259
*this should have been higher. I had plenty of time but I didn’t have a plan going into this. After a long day, doing this once was more than enough. Also caught a clean right in my windpipe, so that sort of made it end. I know if someone lit a fire under me, I could have gotten to the next round. Just had 5 cleans left. Oh well .

Also lost my voice between being hoarse and already and the bad clean.


Work up on Hang clean – PR 160#

Metcon
3rds
18 burpees
12 hang cleans 185/115
6 muscle ups

12:28

First round felt good, MUs fell apart though. Hang cleans felt good.


 

I’ve been having a hard time motivating. Husband has been away since Friday for the basketball tournament, and now Iona will be going to the NCAA Tournament. Makes it easy to eat junk food for comfort, LOL