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Archive for May, 2017

just get it done :)

Yesterday I actually got excited about a WOD with double unders 🙂 it was a gross one and pretty heavy, and there were 30 chest to bar pull-ups but there was no way I wasn’t doing it Rx cause I knew I could. The pull-ups were probably entertaining to watch… all singles, all strict, with a little spazzy kick to get my chest to the bar. Lol! Last to finish by enough time for everyone else to put their bars away and stuff but I’m still pretty happy :p

Monday May 15, 2017

BUY IN – Bench Press
Complete 5 sets of 3 Reps starting at 75% 1RM, increase each round

95-100-105-110-115

WOD – 
200m Run
5 Chest to Bar Pull-ups
10 Power Cleans
15 Back Squats
20 Double Unders
200m Run
5 Power Cleans
10 Back Squats
15 Chest to Bar Pull-ups
20 Double Unders
200m Run
5 Back Squats
10 Chest to Bar Pull-ups
15 Power Cleans
20 Double Unders

Time – 13:43 Rx

Supertotal Saturday

Sat. May 13 2017:

The PR bell was ringing non-STOP today!  So many incredible athletes putting up some outstanding numbers!  Another chance to test out how I can perform while maintaining the Wahls Paleo Plus diet, and how my body recovers as well.  I went into this not really setting a whole lot of expectations for myself but with hopes to succeeded with my back squat and possibly my deadlift.  Back squat was a victory for sure!  20lb/10% PR!  WOOT!  Then deadlift the wheels fell off.  I couldn’t even get my previous PR off the ground.  Ah well… matched my previous PRs for snatch and clean and jerk (C&J I PR’d earlier this week) and PR’d my bench.  Good day!  Also worked on my double unders which rounded out a fun 3 hour morning at the box. That was followed by a whole LOT of hungry! I mean, my supertotal was 880lbs! 😀

image1-1

Sunday May 14:

Speaking of Wahls Protocol, I’m wrapping up my 2nd week today.  I don’t really have a whole lot to report except that my mood and energy have been a lot better.  I had a rough week last week with the nerve pain, but my new found double unders addiction probably had a lot to do with that.  I worked out a lot too and was muscle sore, but I think proportionately so (no better/no worse) and my strength didn’t falter at ALL with the lower protein intake.  Long story short, this will be all about progress.  I’m still figuring out how to build a routine with this.  Some things I feel I’m doing really well with while others I wonder if I’m missing the whole point.  I kinda had hopes that I would start to shed a little weight or an inch or two by now, but it’s the opposite.  My clothes are tighter I think and the scale hasn’t budged.  Arg.  But I’ll get there!  Making beef heart chili today.  😮 Can’t be worse than liver!

HUGE victory :)

OH MY GOD I got double unders!!! Not like, I miraculously managed one… I get it now!!! I can string 3-5 together or 7-10 as double-single-double-single 🙂 After almost 4 years of trying to figure those bastards it finally clicked!! I spent an hour with the best double unders coach and it made a world of difference 😀 woot!!! The biggest mental victory in a while. It was super frustrating to watch Amanda figure them out easily after I’ve been trying so long. Success!!!

Back in the game

Order is restored in my world a bit… I finally feel I can call myself a crossfitter again 😀 For now anyways, I’ve been WODing 2-3 times per week and I’m back to the regular routine of something-is-sore every day pretty much. My hands aren’t overly excited about all the pull-up bar and rope climb abuse from this week, but that’ll get better. I don’t feel like a newb anymore 😉  Although… Tuesday I felt like I had never climbed a rope in my life but my 165lb back squat went up quite easy.  PR is coming for that one soon!  Baby steps.

Wed. May 3:

BUY IN – Big Clean Complex
Every 4 minutes for 20 minutes complete:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Squat Clean
1 Push Press
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
*Increase weight each round – 55, 75, 80, 85, 90

WOD – 
For time:
21-15-9
Overhead Squats 65lbs
Pull-ups
Time – 8:38 Rx

Tues. May 2:

BUY IN – Squat Wave
Every 2 minutes complete:
3 Back Squats @ 80% 1RM  145lbs
1 Back Squat @ 85% 1RM  155lbs
3 Back Squats @ 80% 1RM  145lbs
1 Back Squat @ 88% 1RM  160lbs
3 Back Squats @ 80% 1RM  145lbs
1 Back Squat @ 91% 1RM  165lbs

WOD – 
For time:
21-15-9
Kettlebell lunges (per leg)  16kg
Burpees
5-3-1
Rope Climbs
Time – 12:40 Rx

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