Weekly Workouts 3/12 – 3/18

SUNDAY, MARCH 12

17.3! I don’t have chest-to-bars efficiently yet so this was going to be a really like 15-ish minute workout for me.  That is until I spoke to Coach and was informed it was going to be RX.  8 minutes, 20 reps, two rips on my hands, and a tunneled in focus on my weaknesses.  Thanks Crossfit Open, you made it crystal clear what my next year needs to be about.

MONDAY, MARCH 13

Weightlifting:

3X1 Clean & Jerks @ 75% – rest exactly 60 seconds @ 125#
3X1 Clean & Jerks @ 80% – rest exactly 60 seconds @ 135#
3X1 Clean & Jerks @ 85% – rest exactly 60 seconds @ 140#

Conditioning:

For time:

30 Thrusters 95/65#
15 Box Jumps 24/20″
Rest 1:00
20 Thrusters 115/80#
15 Box Jumps 24/20″
Rest 1:00
10 Thrusters 135/95#
15 Box Jumps 24/20″
Rest 1:00
100 Calorie Row

16:44 Rx.  The 100 calorie row was exhausting! 

TUESDAY, MARCH 14

Weightlifting:

With a running clock…

3X1 Snatches @ 75% – rest exactly 60 seconds @ 110#
3X1 Snatches @ 80% – rest exactly 60 seconds @ 115#
3X1 Snatches @ 85% – rest exactly 60 seconds @125#
Conditioning:

3 Rounds for time of:

10 Power Cleans 165/110#

50 DUs

6:14 RX.  Jump Ropes were brutal!

WEDNESDAY, MARCH 15

REST DAY!!

THURSDAY, MARCH 16

Open 17.4

I got 168 reps and a tie-break of 9:38.  So that means it took me 3 minutes to do 3 hand-stand push-ups.  0.0  My back was shot and the standard really got me.  Weakness identified.

FRIDAY, SATURDAY, & SUNDAY

Visiting family in Houston so no workouts happened.  Only a massage and sun-bathing.


Weekly Workouts 3/5 – 3/11

SUNDAY, MARCH 5

17.2! Life has gotten hectic so I haven’t worked out since 17.1, the Friday before.  Cody and I were celebrating our year anniversary so Saturday’s dinner was homemade gluten-free, lactose -free pizza with paleo cookies and dairy-free ice cream.  And although the scale was 8lb heavier Sunday morning, it was SO worth it.  With all my slacking, I wasn’t looking for much on this workout besides to finish one round of pull-ups.  Well I did finish one round and I even finished two! Final score – 186!

MONDAY, MARCH 6

Strength: 7 x 1 of Snatch at 90%.  I used three sets to work up to weight and then did four at 125# with no misses.

Conditioning: 3rounds for time: 500m row + 20 handstand push-ups with a 2 minute rest between.  I finished right at 20m.  HSPU were KILLING me from not working out for a while.

TUESDAY, MARCH 7

Went on a half mile jog with the nephew and that’s about it!

WEDNESDAY, MARCH 8

Rest day!!!

THURSDAY, MARCH 9

…also a rest day.

FRIDAY, MARCH 10

Is it still a rest day if I didn’t work out the three days prior?

SATURDAY, MARCH 11

Ya, ok! I just didn’t workout again. Whatever.

 


Weekly Workouts: ½9 – 2/4

Can you believe it’s the last week in January already?! Whoa…

SUNDAY, JANUARY 29

Open gym: I did 7 sets of 2 snatches at 125# and then worked up to a heavy jerk from the blocks.  I finished at 155# which is a match more a PR from me. Oh ya!  We finished it off with this little doozy: 95# on the bar then: hold in back rack for 30s, hold in full-depth squat for 30s, hold in back rack for 30s, push jerk to front rack, hold front rack for 30s, hold full-depth front rack squat for 30s, hold front rack for 30s then push jerk to back rack and rest.  We did that little cycle twice.  What’s up shoulders and lats?! Front rack was rough for sure.

MONDAY, JANUARY 30

Weightlifting: 5X5 OHS – @ 80% of last week’s 9rm across all sets, rest 2:00. I worked at 115# across all reps and felt fantastic.

Conditioning:

15.1 Open WOD

AMRAP of 9min

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

-then-

1-rep-max clean and jerk

6-minute time cap.  I finished with 5 rounds plus 5 reps doing knees-to-elbows and then hit 155# on my C&J which was a match for my jerk PR.  Feeling’ good! 

TUESDAY, JANUARY 31

Today is a run day and I am following the couch to half-marathon app.  Today was a repeat of Friday: 5minute warm up walk, 3min run/2min 7x, 5minute cool-down walk.  Ran 3.5 miles and burned 349 calories.

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Baloo has zero time for me.

WEDNESDAY, FEBRUARY 1

Weightlifting:
5X5 T&G Power Snatches – @ 80% of last week’s 9rm across all sets. I worked at 85# and it wasn’t took bad at all.  Probably should have jumped up to 95#.

Conditioning:

Alternating EMOM for 20:00 of:

Even – 2,4,6,8,10* Deadlifts 225/155#

Odd – 20/15 Calorie Row

*The 2,4,6,8,10 Deadlifts mean ascending reps through the first 5 rounds, then back down to 2, then 4, then 6, etc., to finish.

I finished.  Rx’d it. I died a little.  I checked my heart rate half way through and was at 180 beats per minute which I basically the heart rate of a freaked out cat.  Whoa.  

THURSDAY, FEBRUARY 2

Went home to visit family and decided to enjoy them and not focus of fitness.  The baby is getting so big and jolly.  He is such a little light in the world.

FRIDAY, FEBRUARY 3

Life happened.  Did not get to workout.  Can’t wait for team workouts tomorrow.

SATURDAY, FEBRUARY 4

Teams of 3:

Each individual completes 3 rounds of:

25 jumping lunges

25 mountain climbers

25 lateral hops over the bar

Each team completes 3 rounds of

40 burpees

40 power cleans

40 sumo deadlift high-pulls

40 box jump overs

200m run.

And that’s it for the week, it was a good one although pretty slow.  See ya next week!


Weekly Workouts 1.22 – 1.28

To my single reader in Ireland: Top of da mornin’ to ya.

To everyone else: ‘sup

Sunday, January 22

Today was an open gym and I used it as such.  I rolled, I squatted a bit, did some step-ups, I whined a bit more, and then I rolled again.  Nothing useful came of this session.

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Monday, January 23

Weightlifting:

5X9 OHS – work to a 9RM, rest 2:00

I got 145# which is 10lb heavier than Cody.  Girls rule, boys drool.

Conditioning:

27-21-15-9 reps for time of:

Row (calories)

Thrusters 95 /65#

Now this is a repeat workout for me.  The first time was during my first competition ever.  It was only for beginners.  I completed it in competition at 11:50 and cried while vomiting in my mouth.  This time I finished at 11:20 and didn’t cry or vomit, just collapsed.  I call that a win.

Tuesday, January 24

Rest day due to my work schedule.  I still managed to jog the pup around the bayou a bit though.

Wednesday, January 25

Rest day again.  Tummy issues and a bit of fatigue.  This winter is really slowing me down.

Thursday, January 26

Weightlifting:

1) 10:00 (strict 10:00) to establish a 1RM Snatch *Rest long enough to change plates and start the clock before beginning #2.  I got 125# and called it quits.  I could have done more however my back was starting to act up again and I wasn’t going to push it.

2) Every 1:30 for 7:30 (6 total reps) 1 Snatch @ 90% of max from #1 #115 for all sets.  

Conditioning:

Wodapalooza EVENTS 7/8/9 (click here for full descrition)

WOD 1

• 400 meter Sprint

• 30 Squat Cleans 135/95

• 15 Muscle-ups (scale is 25 C2B)

*with the remaining time, find: 1 RM Snatch

*Time Cap is 12 min

My sprint was 1:35m, then I got 7 into the 15 C2B.  I hit 125# again in those 4 minutes.  Not bad at all.

Friday, January 27

So I’ve been thinking about what WODs I am most turned off by at the gym.  And they usually all involve running.  That’s a ridiculous thing to avoid seeing as it’s one of the only movements that ANY level of athlete can do.  So I decided to work it and sign up for a half marathon.  I’ve found that I train better with a goal.  So today was my first real run and it went a little something like this: run 3 min/walk 2 min x7.  This takes 35 minutes to complete.  I burned 317 calories and made it 3.24 miles. I took the pup with me for support.


Weekly Workouts 1/15 – 1/21

Business first…

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It’s official!  The newest team-member to S&S Crossfit.  I am beyond excited to work with this group of amazing people and really start practicing my passion.

SUNDAY, JANUARY 15th

Open Gym: I rolled out…a lot. I rolled my butt. I rolled my hamstrings. I rolled out my traps.  I rolled out anything and everything that could roll.  I’ve been having a little bit of pain in my lower back so I really focused on glutes and hamstrings.  I also did 5 sets of 5 pause back squats at 125# just to get moving.

MONDAY, JANUARY 16th

Today marks the beginning of our 2017 Nutrition Challenge and I am working with 3 clients who I am super inspired by and can’t wait to see some real changes!  So excited if you can’t tell.

Weightlifting:

5X7 OHS – work to a 7RM, rest 2:00.

I matched my weight from last week at 145#.  7 reps is killer. Are we even calling it lifting anymore or is it just weighted cardio?!

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24″/20″

12 Push press 115#/75#

9 Toes-to-bar

5 rounds + 27 reps + one box-jump trip. Ughhhhhh.

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Actual depiction.

TUESDAY, JANUARY 17th

Weightlifting:

5X1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Once again…is this cardio?!  I finished this complex at 135# which I am pretty proud of considering a year ago my squat clean max was 135#. Wha whaaaaa?!

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Knees back!!

Conditioning:

4 rounds of:

25 UB KBS 70#/55#

25 Wall Balls

Rest 1:1

Finished at 10:28, and scaled the KBS weight to 35# because I really wanted to do it unbroken. Oh my forearms.

 


Weekly Workouts: Nov 27 – Dec 3

SUNDAY

This week’s StrongMan Sunday WOD was designed by yours truly.  I wanted to walk a bit, I guess.  15178302_10154071087367543_1575720081866770874_n

Going from sled pull to wall-sits was  KILLER!  Legs were so weak and on fire!


MONDAY

Weightlifting: 7 sets of: 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) + 1 Snatch Balance.  I got to 120# with aching hands.  Cycles kill me!

Conditioning

With a running clock..

1) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Rest 1:00 between 1&2.

2) 40 Snatches (anyhow)* 95/65# For time. .

Rest 1:00 between 2&3.

3) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Time: 19:13 RX


TUESDAY

Weightlifting: 5 sets of 3 Clean Pulls + 1 Clean + 2 Jerks.  I ended at 125#.  Not fantastic but the clean pulls really throw me!

Conditioning: 1x800m Run, 3 min rest between each, 2x600m Run, 2 min rest between each, 3x400m Run, 1 min rest between each, 3x200m Run, :30 rest between each.  I ended after time cap at 28:30.  I feel as if finishing is more appropriate than just stopping at cap, so that’s exactly what I did.


WEDNESDAY

Weightlifting: 5 attempts at a 3RM Hang Power Snatch.  Finished at 110#.

Conditioning:

Every 2:00 for 10:00-

6 Clean & Jerks (anyhow) 135/95#

6 Bar Facing Burpees

Every 2:00 beginning at 10:00-

10 Clean & Jerks (anyhow) 135/95#

10 Bar Facing Burpees

Every 2:00 beginning at 20:00 for as long as possible or until 30:00-

12 Clean & Jerks (anyhow) 135/95#

12 Bar Facing Burpees

I finished at 79 reps which is one shy of 1 minute into the 10s.


THURSDAY

Weightlifting

1) 10:00 (strict 10:00) to establish a 1RM Snatch.  End at 125# which is the heaviest I’ve hit in a while so yay!!

2) EMOM for 5:00 (5 total reps) 1 Snatch @ 80%, 85%, 90%, 90%, 90% of max from #1.  Love this heavy form work!

Conditioning

15:00 AMRAP of:

3/2/1 Rope Climbs 15′

20 Dual KB Weighted Stepups (alternating) 24/16kg

10 Dual KB Clean & Jerks (anyhow – each rep touches floor) 24/16kg

*3/2/1 on Rope Climbs means 3 first round, 2 second round, 1

I finished at 97 reps which is 1 rope climb into my second round.  So this was my first WOD doing RX rope-climbs and I earned a souvenier.

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I call this my Crossfit Band-aid!  Neosporin, make-up remover pad, and RockTape.  I thought wearing pants would be enough, how wrong I was!


FRIDAY

Weightlifting

1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk. I worked to 145# which is good for my jerk.

2) EMOM for 5:00 (5 total reps) 1 Clean & Jerk @ 80%, 85%, 85%, 90%, 90% of max from #1

Conditioning

With a running clock…

4 rounds for time of:
10 KB Snatches (alternating) 70/55

100′ Shuttle Run (50′ down/50′ back)

12 C2B pull-ups

7:35 with scaling the snatches to 35#.  Poor form = lighter weight.  I need to work on not letting the kettle bell swing onto the back of my arm.


SATURDAY

I worked at the specialty hospital so no workout for me! I definitely need the rest though.

 

STAY STRONG! 

Jess


Weekly Workout 11/20 – 11/26

SUNDAY

One of our members is headed off to the Navy so we had a WOD honoring her and then a little bar-b-que and game day.  There was corn-hole, spike ball, and huge Jenga (which I am AWFUL at, I can’t take that kind of stress in my life).  The work-out killed me!  Texas experienced a cold front, 60 degrees ya’ll, so my run was just tears, snot, and an achy chest.  Please bring back the 80 degree weather.

WOD – 3 rounds: 30 hang squat snatch, 30 handstand push-ups, 800m run.  My time was around 36 minutes.  I’m not for sure because I was collapsed on the ground trying to breathe.  Priorities people.

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MONDAY

My calves and achilles were so tired from Sunday’s WOD that I decided to rest, especially once I saw the WOD included burped box-jumps, double-unders, and hang snatches. PASS


TUESDAY

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Weightlifting: 5 sets of 3 clean high-pulls, 1 full clean, and two jerks.  Worked up to 125#

*Now I love me some weightlifting complexes, but high-pulls are not my jam.

WOD: 7 rounds for time: 4 touch-and-go power cleans with a push jerk at 105, 200m run, 6 pull-ups, 4 chest-to-bar, 2 bar muscle-ups.  I finished my 5th round at 125# at the 20min time cap.

* This WOD was meant to be building on the weightlifting, so I dropped weight to 85# and then added 10# each round.  Since I can’t do bar muscle-ups, the scale was 8 pull-ups and 6 chest-to-bar.  I don’t know if I’m still fatigued from Sunday, but this one really exhausted me after the cleans.  And I re-ripped Friday’s rip. 😦


WEDNESDAY

Paying our respects to Detective Benjamin Marconi who sacrificed his life in the line of duty, we joined gyms around the state doing a WOD dedicated to him.  This one was quick, painful, and humbling.

In Teams Of 2 Perform:

2382 Meter Row

-Then Alternating Rounds Of-

20 Rounds Of

11 Toes To Bar

20 Air Squats

16 KB Swings 53/35

For Time

2382-Badge Number

20-Years Of Service

11.20.16- End of Duty

We didn’t really keep time, it wasn’t a race, it was a tribute.


THURSDAY

Thanksgiving, the most gluttonous day of the year which I planned to FULLY celebrate.  Cody and I started today off with a little WOD to pump the heart rate and get the day going.

Buy in: 800 meter run

10minutes EMOM

Evens: 15 dumbbell thrusters 30/20#

Odds: 50 double-unders

Buy-out: 50 burpees.

*This little doozy burned the shoulders pretty badly, but did exactly what we wanted it to.  Kick our ass while not taking up a lot of time.  After the workout we took my brother’s dog on a nice little walk.

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Nothing to do with working-out, every thing to do with my week.  This little chunk is Jaxon, my nephew.


FRIDAY

Our box only had a 9am class and I worked so I couldn’t make it.  REST DAY!!


SATURDAY

Teams of 4, 20min AMRAP:

20 calorie AirDyne between #1&#2, #3&#4 are holding a plank

100 dumbbell thrusters (35/15#)

75 Box-jumps (24/20)

20 calorie AirDyne between #3&#4, #1&#2 are holding a plank

100 dumbbell push press (35/15#)

75 Bent-over rows (135/95#)

At the end, we did some shut sprints with odd-objects.  Love this little addition.

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Live Sore!

Jess


Weekly Workouts: 11/14-11/20

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The 5:15a crew is INSANE! Waking up early can sure make people delirious!


Monday- Rest Day. Not only did I need the recovery, but our apartment needed some TLC….BADLY!


Tuesday:

  • Weightlifting – Every :50s do 2 C&J* @75% of your max clean and jerk. I always add about 10# to my max for percent work so I did these at 125#.
    • Hips felt wonky, power felt off, but focused on form and got it done.
  • WOD – For time: 21 thrusters @ 65#, 21 pull-ups, 15 thrusters @ 75#, 15 chest-to-bar, 9 thrusters @ 85#, 9 bar muscle-ups. I RX’d the weight, but scaled the movements to ring-rows, kipping pull-ups, and box-assisted chest-to-bar with a controlled decent.
    • Whoever invented thrusters should be publicly flogged…in multiples of 3

Wednesday

  • Weightlifting: 5 attempts to find your max hang power snatch.  Took a little bit more than five attempts, failed at 115# so my number is 105#.  THEN take 75% of 105# and do max effort hang power snatches: I did 7. Definitely not failure, but was racking myself WAY too hard with the bar.  That my friends is called a hitch. Booooooo!
    • Baby hands were CRYING!!
  • WOD – For time: 21,15,9 of Deadlifts @ 155#, box step-ups, and handstand push-ups. I have only done one or two handstand push-ups on the wall before and it was not in a wod.  So I decided to be brave and give it a go, if I couldn’t get it, I already had my box out to scale.  ****45 wall handstand push-ups later**** “uh, ok? I guess I did that” Time: 9:09. 🙂
    • Upgrading to RX one movement at a time.  Growth my friends.

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Thursday

  • Weightlifting:  15 minutes to find our one rep max snatch.  These time-capped maxes are always difficult for me due to needing a while to warm-up.  115# was a miss and then a make and then a miss and then a make.  Meh, lets try 120#.  MAKEEEEE! And better than 115#. I guess I’m just too strong for 115# 😉  And I decided to end on a high-note and call it.
  • WOD – Time cap 25 minutes.  1 round of Cindy, Run 400m, Rest 2:00m, 2 rounds of Cindy, Run 400m, Rest 2:00m, 3 rounds of Cindy, Run 400m, Rest 2:00m, 4 rounds of Cindy, Run 400m, Rest 2:00m, 5 rounds of Cindy, Run 400m.  What. A. Killer. I finished my run after the 4th round at exactly 25 minutes.
    • I don’t know what to whine about! My hands from the pull-ups, my chest from the push-ups, or my lungs from running in the cold.  Guess I’ll do it all.

Friday

  • Weightlifting: 15 minutes to find our one rep max clean and jerk.  I ended at 150#.  This was a match for my jerk, however not my clean.  Next time we do this, I might just go for a clean max.  I do feel pretty proud of my match. Whoot!! Whoot!!
  • WOD – AMRAP: 25 pull-ups, 50 calorie row, 100 over-head squat at 35#, 50 box-jumps at 20″, 25 pull-ups.  I was really cruising on this one…until the 4th rep on my second row of pull-ups and then tragedy struck.  I RIPPED!! I just down-graded to ring-rows for the last 30 seconds of the workout.  I really enjoyed this work-out.

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Saturday

I worked today from 7a – 1p, so today was a rest-day again!  I am so exhausted from the week, can’t wait to cuddle and be a bum.

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Goodnight!

Jess