Well my friends, I finally got to do a couple of Crossfit WODs. And let's just say.....I'm exhausted. Friday night, Phoenix had to work late. So I decided that I was not going to sit at home and wait for him. So I texted Mel, and decided to go for Friday's night class.
WOD:
3 rounds for time:
3 Power Cleans
3 Front Squats
3 Deadlifts
50 Double Unders
I knew going into this that it was not going to be the prettiest workout. Squats (especially Front squats) have been a weakness of mine. Power cleans and deadlifts I was not worried about. I ended up using 52# for the lifts. I know that I could have done more on the power cleans and deadlifts, but stupid front squats. I looked back, and 2 years ago I could do 100# on front squat, and now....half that. Kind of depressing. I had to substitute 2x for the double unders, but I finished in a decent time of 5:47. I didn't have to do any burpee penalties because I didn't let go of the bar. I was determined not to!
Saturday comes, and I am sore. It was a struggle to get out of bed. But I did. This workout was not fun. I did enjoy Friday's workout, but today. Ug. I really really did not like it at all. It wasn't that bad. I just came close to throwing up several times. And my legs were like jello.
WOD:
In 12 minutes with a partner (completing everything together with no separating out reps)
30 air squats
100m shuttle run
15 push ups
100m shuttle run
My partner and I were only able to complete 3 full sets.
Reading it, it isn't a difficult workout. I was having so many problems with the squats, and then combined with the extreme nausea....it just wasn't happening. :( I had to scale back the squats to 15 during my last set. I am sure that 98% of this was mental, but I just couldn't get it together.
After examining these past two workouts, I am left with conflicting emotions. I missed the training so much, but I feel like I am back at square one. True, I haven't been training in two years, but still is hard to see how much I have regressed. I hate feeling like the worst, and I am surrounded by all these women who are so much tinier than I am, and I feel like the fat kid back in elementary school. I have to keep reminding myself that I lost over 30 pounds over a year ago, and have kept every bit of that off. But I feel like I am at a crossroads. I want so much to come back, but I feel like I have no self confidence in myself. I truly hate not being good at something, and well....I am right back to where I started. And all my CF friends remember how good I used to be, and where I am now is no where near where I was back then. I feel that when I start coming back there will be added pressure on me to preform to where I was, not where I am now. I am just so conflicted. I want to go, but absolutely hate scaling back reps and weight because it makes me feel not good enough. Again, I know this is all mental, but it is hard to get through those emotions. And on top of everything else I have going on, it just seems like too much and I don't know what to do or where to go. :(
Showing posts with label power cleans. Show all posts
Showing posts with label power cleans. Show all posts
Saturday, March 19, 2011
Monday, June 1, 2009
Come Take The Pain From Me
WOD for 5-31-2009
"Anthony"
AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat
In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.
I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.
After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.
Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L
Currently Listening to: "Bullet With Your Name" by Scars of Life
"Anthony"
AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat
In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.
I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.
After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.
Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L
Currently Listening to: "Bullet With Your Name" by Scars of Life
Saturday, May 30, 2009
Twisting and Contorting
WOD for 5-29-2009
Power Cleans
3-3-3-3-3
3 100m shuttle runs
Power cleans...fun stuff! I had a great time setting a new PR with these. I didn't remember a previous PR, so I didn't really have much of an idea of what I needed to get to. It was also nice to get to work with Spencer. Don't really get to see him much since I normally go to the night classes. Also, it was sooo great to get to lift with Lindsey again! I really do miss working out with you!
Working Set:
53-63-73-83-93- 103 x 1!
I did an extra lift. Once I got to 93, I really wanted to see if I could get over 100. I was able to get 103# once, but then I couldn't finish out the set. I am really excited about the 103#!
Shuttle Runs:
34/37/36
Later last night, I went out with Sandy and Carrie to a pole dancing class! Wow...very fun, but challenging! My legs are a little bruised behind my knees from holding onto the pole. I was better than I thought. The teacher even told me that I moved really well. Not sure if that's a good thing or a bad thing that I could work the pole, but oh well! I think I may take another class. We will see how my schedule works out.
Diet for yesterday:
Breakfast: 1 flaxseed, whole wheat waffle, with sugar free syrup, scrambled egg whites, 1/2c blueberries, 1 tablespoon almond butter
Lunch: 3 slices of turkey, 6 almonds, 5 baby carrots
Dinner: Chicken Deli breast sandwhich, (only half of the wheat bread), 9 almonds
Total Water Intake: 2L
Currently Listening to: "Forget to Remember" by Mudvayne
Power Cleans
3-3-3-3-3
3 100m shuttle runs
Power cleans...fun stuff! I had a great time setting a new PR with these. I didn't remember a previous PR, so I didn't really have much of an idea of what I needed to get to. It was also nice to get to work with Spencer. Don't really get to see him much since I normally go to the night classes. Also, it was sooo great to get to lift with Lindsey again! I really do miss working out with you!
Working Set:
53-63-73-83-93- 103 x 1!
I did an extra lift. Once I got to 93, I really wanted to see if I could get over 100. I was able to get 103# once, but then I couldn't finish out the set. I am really excited about the 103#!
Shuttle Runs:
34/37/36
Later last night, I went out with Sandy and Carrie to a pole dancing class! Wow...very fun, but challenging! My legs are a little bruised behind my knees from holding onto the pole. I was better than I thought. The teacher even told me that I moved really well. Not sure if that's a good thing or a bad thing that I could work the pole, but oh well! I think I may take another class. We will see how my schedule works out.
Diet for yesterday:
Breakfast: 1 flaxseed, whole wheat waffle, with sugar free syrup, scrambled egg whites, 1/2c blueberries, 1 tablespoon almond butter
Lunch: 3 slices of turkey, 6 almonds, 5 baby carrots
Dinner: Chicken Deli breast sandwhich, (only half of the wheat bread), 9 almonds
Total Water Intake: 2L
Currently Listening to: "Forget to Remember" by Mudvayne
Friday, March 20, 2009
Nothing Is Real but Pain Now
WOD for 3-19-2009
"Set Hut"
Four rounds for total reps of:
Power Clean, 45 seconds
Rest 30 seconds
45 pounds weighted Pull-Ups, 45 seconds
Rest 30 seconds
Burpees, 45 seconds
Rest 30 seconds
What a "fun" workout. Actually, it was a lot of fun...when I was finished and at home. Went to another 6AM workout. Had to work until 7:30...ick. I missed the morning shift and my night crew! For the Power Cleans, I used 55# and for the pull ups, the Green Band. I got a total of 121 reps. Breakdown looks like this:
Round 1: 40 reps (10-19-11)
Round 2: 29 reps (10-10-9)
Round 3: 23 reps (8-8-7)
Round 4: 29 reps (11-8-10)
Round 1 was obviously my best, and round 3, by far, my worst. During the pull ups in round 2, I ripped another callous off of my left hand this time...fun stuff. So, I think that's what happened with the pull ups for the last two rounds. I was really excited about the 19 pull ups I got in the first round. That is by far the best I've done with pull ups.
Something else that I need to factor into this day, would be that my sleep was broken up. My childhood best friend came into town late...and I do mean LATE (3:30AM) this morning. She and a friend had an interview they were doing in Pampa, and then had one to do this day at 1PM. So, of course I offer up my place as any good friend would. But trying to go back to sleep and get that last 1.5 hours was difficult. But, it was only one day, and I got to see my friend. So, the trade off for broken sleep was worth it in the long run, even though it took me a while to get moving in the warm up.
Diet for Yesterday:
Breakfast: 2 blueberry flaxseed waffles with turkey bacon
Lunch/Dinner: Grilled chicken breast, 1/2 piece of cornbread (so bad, yet so good), 1/4 cup green beans. Lunch and Dinner got mixed into one because of the shift I was working, and we didn't eat until 4:30.
Snack: strawberries throughout the shift.
Total Water Intake: 1.5L...again, water intake needs to improve.
Currently Listening to: "One" by Metallica
"Set Hut"
Four rounds for total reps of:
Power Clean, 45 seconds
Rest 30 seconds
45 pounds weighted Pull-Ups, 45 seconds
Rest 30 seconds
Burpees, 45 seconds
Rest 30 seconds
What a "fun" workout. Actually, it was a lot of fun...when I was finished and at home. Went to another 6AM workout. Had to work until 7:30...ick. I missed the morning shift and my night crew! For the Power Cleans, I used 55# and for the pull ups, the Green Band. I got a total of 121 reps. Breakdown looks like this:
Round 1: 40 reps (10-19-11)
Round 2: 29 reps (10-10-9)
Round 3: 23 reps (8-8-7)
Round 4: 29 reps (11-8-10)
Round 1 was obviously my best, and round 3, by far, my worst. During the pull ups in round 2, I ripped another callous off of my left hand this time...fun stuff. So, I think that's what happened with the pull ups for the last two rounds. I was really excited about the 19 pull ups I got in the first round. That is by far the best I've done with pull ups.
Something else that I need to factor into this day, would be that my sleep was broken up. My childhood best friend came into town late...and I do mean LATE (3:30AM) this morning. She and a friend had an interview they were doing in Pampa, and then had one to do this day at 1PM. So, of course I offer up my place as any good friend would. But trying to go back to sleep and get that last 1.5 hours was difficult. But, it was only one day, and I got to see my friend. So, the trade off for broken sleep was worth it in the long run, even though it took me a while to get moving in the warm up.
Diet for Yesterday:
Breakfast: 2 blueberry flaxseed waffles with turkey bacon
Lunch/Dinner: Grilled chicken breast, 1/2 piece of cornbread (so bad, yet so good), 1/4 cup green beans. Lunch and Dinner got mixed into one because of the shift I was working, and we didn't eat until 4:30.
Snack: strawberries throughout the shift.
Total Water Intake: 1.5L...again, water intake needs to improve.
Currently Listening to: "One" by Metallica
Sunday, March 8, 2009
My Lungs are Spilling Out
WOD for 3-5-2009
Power Clean
2-2-2-2-2
3 Rounds, for time of:
5 Power Cleans
2 minutes of Wall-Ball shots
Rest 2 minutes after each round
I felt pretty good doing the power cleans. My max for two was 80#....not too bad. I got to use my weight lifting gloves today. Hands are feeling much better. I need to work on not bending my elbows too quickly, and getting my elbows up higher in the end position.
For the other part of the workout, I used 45# and worked on getting better form with the lighter weight. Wall-balls for the 3 rounds, 45, 39, 33.....I was so tired after that...ugg....wall balls suck!
Diet for the day:
Breakfast: 1/2c oatmeal, 3 pieces of bacon
Lunch: Salad with baked chicken breast
Dinner: 1/2 piece of ham steak, handful of almonds, 5 baby carrots
Snack (throughout the day): strawberries and blackberries
Total Water Intake: 1.5L
Currently Listening to: "Hey Italy" by Halifax
Power Clean
2-2-2-2-2
3 Rounds, for time of:
5 Power Cleans
2 minutes of Wall-Ball shots
Rest 2 minutes after each round
I felt pretty good doing the power cleans. My max for two was 80#....not too bad. I got to use my weight lifting gloves today. Hands are feeling much better. I need to work on not bending my elbows too quickly, and getting my elbows up higher in the end position.
For the other part of the workout, I used 45# and worked on getting better form with the lighter weight. Wall-balls for the 3 rounds, 45, 39, 33.....I was so tired after that...ugg....wall balls suck!
Diet for the day:
Breakfast: 1/2c oatmeal, 3 pieces of bacon
Lunch: Salad with baked chicken breast
Dinner: 1/2 piece of ham steak, handful of almonds, 5 baby carrots
Snack (throughout the day): strawberries and blackberries
Total Water Intake: 1.5L
Currently Listening to: "Hey Italy" by Halifax
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