RDL - 7/7/5 @ 90 pounds
Overhead press - 3x8 @ 40 pounds
Lat pulldown - 3x8 @ 80 pounds
Lunges - 3x16

Cadori wrote: »

I choke on my own spit. Just sitting there.

LOL! well, obviously. i mean, there are so many more-important things to think about . . . like chocolate. and getting the perfect deadlift.

i'm not doing very much body-wise. not even keeping up with the rehab this week, because life. but saying hi to the new people and daydreaming about how if i get a new job/different hours i will just pay someone else to magically fix every fibre of me and make me normal again.

i moved a new dryer into my dad's basement and brought the old one out last weekend, and then i dug up his back yard and we collaborated on murdering a small holly tree in the front and yanking it out by its roots. so i've been feeling it.

krokador wrote: »

&*(%?(%?%(? I busted my shin up doing box jumps. Again. Darn you crossfit open >_<

So, well, today I worked up to a single power snatch @90lbs + 2 box jumps @20' (progression was 65x3, 75x2, 80x1, 85x1, 90x1 so I got in 5 sets of 2)

then I was gonna do an 8 min amrap at 75% of my weight, adding 1 jump per round to see how well I handled fatigue. The breaking point, apparently, was on my first jump on the round of 8, at 6:45 or so.

That basically ended the workout for me.

Guess who's going to be doing step-ups when the ox jumps come up in the open? This gal!

URGH!

I'm frustrated.

I was doing well. Pacing myself. Resetting properly. My body just had a half second of stupid and my left leg didn't quite follow and I clipped my toes on the box.

Sometimes I wonder if I don't have some kind of medical condition where I have random, momentary losses of coordination. I'm such a clumsy gal. I tend to bit my lip/cheeks/tongue a lot just randomly when speaking sometimes. What if it's not cuz I'm a clutz and not paying attention? What if I'm not at fault for all these Krashes I've experienced so far?

What if it's something I can't fix and prevents me from doing the things I love down the line?

*Angst*

I think when you push yourself really hard you’re bound to have co ordination issues at some point just from the fatigue. That’s why I’m sticking to steady state cardio for now, I would love to do all this bad *kitten* stuff I see all the really fit people doing in the gym but I just know I would hurt myself! Well done for pushing yourself to your limits. Just stay safe so you can keep pushing those boundaries.

Well, after thursday morning's demolishin contest, I was a bit wary of going in and doing 18.3. Because jump rope. and impact on my leg with the bruise is quite uncomfortable. But I slapped on my shin guards and it actually wasn't too bad, even though, as expected, I didn't get very far.

First attempts, I got my 2nd set of 100 jumps done at 2:06, then tried to get a pull-up by kipping and moving my grip around for about 3 minutes. It looked a bit like this:


So I moved on and decided to finish the workout with jumping pull-ups. Made it through the 2nd set of 20 bar overhead squat before the cap. Obviously would've gotten a better score if I hadn't wasted 3 mins trying to do something that wasn't meant to be, but eh.

I wasn't happy with my original cut-off time, though. I tripped on the rope, which slowed me down a lot. So I rested a bit and went back and dropped my time to 1:48. BOOM!

Then did 5 min AMRAPs sections (everything is 3 reps):
A) 2kb hang cleans @30 + RDLs + pike press with feet on 12' box -> 6 rounds and 3 rdls I believe
bear crawl x15ft, 2kb bent over row @30lbs, kb goblet drop lunge (/leg) -> 4 rounds and 1 lunge / leg
C) assisted strict pull-ups, assisted ring dips, 2DB front squat @ 20lbs (should've stuck with the 30s, this was too easy) -> 4 rounds? maybe 5?

3 min AMRAP -> burpee broad jumps = 18
Yup, a mere 18. I was just trashed. Better workout tomorrow xD

DST screwed up my sleep and like, where,d that 1 hour go? it's almost 5 PM and I haven't done anything today

I did make it to the gym, barely. xD

Bench 95x10, 95x11, 95x10, 115x2/2/2 (20 seconds between doubles. The last rep was a sloooow grind!)

Pendlay Rows 85x12, 90x12, 90x11, 110x2/2/2 (same as the bench)

I wasn't feeling any hardcore conditionning and almost headed home there, but I found a speed/power session in my notebook I hadn't done, so I did that xD

emotm x6 + 1 min rest between setups
1A) 2KB squat Clean (2x30lbs)
1B) Hand release push-up + small jump at the top 7/6/7

2A) 1 arm Kb snatch 3/arm (40lbs)
2B) 20' box power step-up x3/leg (bw on first round, 30lbs goblet hold last 2)

3A) 2KB push press x6 (30lbs)
3B) assisted strict pull-ups x5

3 min AMRAP (or 3 minute trying not to die, really)
-3 burpee to target
- 6 hanging knee raises

Got 4 + 3 burpees. I think. I lost count, to be honest. I had a hard time even just unglueing my chest off the floor. My chest/shoulders/forearm are sore from the jumping pull-ups yesterday. Legs are fine, though. I will enjoy a rest day tomorrow (there is no way I'm getting myself up at what is essentially 4AM to my body on a monday, anyway).

krokador wrote: »

it actually wasn't too bad,

sez the girl who swore she would never, ever, not never ever do box jumps again

Monday morning, back to the gym.

Workout A
Squats - 3x8 @ 30 lbs - I will finally be moving up in weight as I hit all at the right depth today and didn't die! ATG squats are reeeeally hard for me. I will take upper body any day (except pushups, HATE those, see below) so having a good squat day (for me) was exciting.

Pushups - 3x8 - Still incline, but they're also still really hard, so I guess I'm getting benefits. I tried a non-incline one first this morning and my body laughed at me.

Inverted rows - 3x8

Back extensions - 3x10 @ 120/125/125 pounds

amyinthetardis1231 wrote: »

Leg day yesterday, migraine today.

Squats: 3x5 @ 135. I feel so lazy with squats lately, I have no interest in trying to improve my numbers.
Sumo: 3x3 @ 165. Funny moment during warmups: I did my first rep at 135 and nearly fell on my *kitten*....because apparently I've gotten stronger (who knew?) and popped it up with way more force than I needed for 135. I stumbled backwards and had to catch my balance bc I pulled harder than I needed with that weight. Pretty sure someone asked if I was ok but I just kept it moving, haha. At least i didn't actually land on my butt. Then I would have had to do some hip thrusts to play it cool.

TRX stuff: assisted pullups from the floor 3x5
TRX skater jumps 3x20
TRX curtsy squats 3x20

Oh, I've done the "too much force" thing before. Cleaned the bar straight into my chin once. Ouch! But that makes me wonder if you would be yanking on the bar a bit as opposed to getting it off the floor in one smooth motion? I would suggest paying attention to that next time you deadlift. It's a high risk for injury if you do, so not something you want to get into the habit of doing!

I decided to try Ice Cream Fitness today.

Goblet squats - 5 x 32.5 lb one set, 5 x 35 lb one set, 5 x 40 lb four sets
DB Bench press 5 x 5 @ 25 lb
Barbell rows 5 x 5 @ 60 lb @krokador I had my hands further apart on the bar as you said and I did much better! Lats and back activated nicely.
Barbell shrugs 3 x 8 @ 60 lb
Barbell curl 1 x 8 @ 20 lb, 1 x 6 @ 30 lb, 1 x 8 @ 20 lb
Triceps extension 2 x 8 @ 20 lb, 1 x 8 @ 25 lb
Cable pull-throughs 3 x 8 @ 15 lb (supposedly can substitute for plate hyperextensions, I don't trust my back on those yet)
And forgot to do cable crunches! BAH

krokador wrote: »

Cleaned the bar straight into my chin once. Ouch!

. . . .gave myself the pig-snout by overdoing the 'keep it close to face' thing on overhead press. that's my contribution. OW.

and let me tell you, no glamour whatever in that. amy, glad you're okay.

i'm not lifting. potential possible chance at new job offer in the next week or so, and also my dad's squatter/invader/hoarder/toxic nutcase 'friend' has only nine days left now, to get her *kitten* out of his house. i can't help being too tense, and too worried about not having strength when i may need it (on the tenth day, heh), to take any tendon-based risks in the gym.

canadianlbs wrote: »

krokador wrote: »

. . . .gave myself the pig-snout by overdoing the 'keep it close to face' thing on overhead press. that's my contribution. OW.

and let me tell you, no glamour whatever in that. amy, glad you're okay.

i'm not lifting. potential possible chance at new job offer in the next week or so, and also my dad's squatter/invader/hoarder/toxic nutcase 'friend' has only nine days left now, to get her *kitten* out of his house. i can't help being too tense, and too worried about not having strength when i may need it (on the tenth day, heh), to take any tendon-based risks in the gym.

This sounds un-fun. Good luck helping your dad get his "friend" out!

Upper body today. No near misses, just a couple ugly reps on BP.
Bench: 3x5 @ 90
OHP: 3x10 @ 45. Shoulder was a little weird the first set but smoothed out as I went along.
Seated row: 4x5 @ 90
Assisted pullup: 3x5 @ -85
Two point plank: 3x12

Wasn't planning on gymming today - alarm was set for 6:15 and I fell asleep around 11PM...

But here I was, wide awake all by my own self at 5:15, so I got up, caffeinated up and went to the gym for a strength squat session!

Worked up to 125x9, 135x9, 140x9 and 145x8 (I might've been able to go for another 9, but I felt too wobbly to try xD)

superset with submax push-ups of 8/7/6/10
and 1 of each pull-up/chin-up on the squat bar (slow lowring first, then back up) assisting myself with my legs between each set. I need to work on re-setting my left shoulder better, it tends to want to stay out of socket once it pops out at the bottom of the reps.

And I finished the session with a 10/8/6/4/2 for time
- wall balls (10lbs)
- hollow rocks

and did a set of 6 with 12lbs and 4 with 16lbs to see how I handle those. I have an inkling they might come up in 18.4 (We have yet to see a wallball-less crossfit open, so if not tomorrow, it'll be next week)

I think Ima feel these tomorrow O_o

I will do ICF workout B today. My upper traps are still feeling workout A. I think it's because 1) barbell shrugs 2) finally doing the barbell rows CORRECTLY last time 3) maybe catching a chill from walking in coldish weather (getting ready for colder weather peeps to laugh themselves sick at me, it's been in the 50s F in "sunny" Southern California).

Any ideas why Ice Cream Fitness is called that? aside from peeps saying that Jason Blaha eats too much ice cream?

.