Busy, Busy, Busy!

Before Monday night’s ramp-up started I worked out at the 5pm class. We worked on the hang power snatch hoping to find a new single rep max. I started with sets of three at 25k, 30k, & 35k. Then I moved to single sets at 40k, 42k, and then 45k. This was a 1k PR from last week. I was able to drop under the bar a little better this week. The WOD looked quite intimidating. I’m never really a fan of WODs with pullups. I’m still trying to increase my upper body strength since I can only string about 5 pullups together at a time. The WOD was 21-18-15-12 of pullups and KB swings (16). I decided to go through this WOD rxd and really push myself on the pullups. The only way I’m going to strengthen them is to do more. I ended up finishing in 8:44. I know it wasn’t the fastest time in the world, but I had set a goal to not go over 10 minutes so I was happy with my time. After the WOD I got to have a 30 minute massage from Heather. This was the most amazing 30 minutes of my life. She was able to eliminate so much tension and tightness in my shoulders, it was absolutely amazing! I felt great for ramp-up and enjoyed working with our soon to be CrossForters!

Tuesday was another day of no strength. Bill had planned yet another doosey of a WOD. It was 6 rounds for time: 15 burpees, 300 meter row, 5:00 rest. The goal was to keep each round under 2:00. My first round was 1:53, second: 1:59, third: 2:00, fourth: 2:00, fifth: 2:02, and sixth: 2:00. My total time was 11:54 seconds. Overall I was happy with my performance on this WOD. It was brutally tough on the body but I managed to keep moving and not let my times slip too far away from the goal time. Zach really pushed me in my last round of rowing, so I owe a big THANK YOU to him! : )

Kir & I double-undering

Thursday we worked on our front squat again in three sets of three. We were advised to go a little heavier than last week, so that’s EXACTLY what I did – ONE kilo heavier, 71k. : ) My last rep on the last set was absolutely hideous, I was disappointed in my form. I moved on to the WOD which was a 10:00 AMRAP of 25 double-unders and 5 deadlifts (70k). I completed this workout as prescribed and got 9 rounds plus 15 double-unders.  My DUs came pretty easily, although I did fatigue toward the last three minutes of the WOD. Overall I was happy with my performance and glad I stayed with the heavy DLs.

Friday we worked on push press again. Five sets of five, we were supposed to go a little heavier than last week so I went with 35k, 38k, and then 41k. The last set felt heavy, but good. The WOD was an 8:00 AMRAP 2 hang power snatches (40k), 10 pistols (5 each leg), 3:00 rest, 5:00 AMRAP of 5 DB push press (45% of body weight – 35lb each hand) and 10 T2B. I completed seven rounds in the first AMRAP and 4 rounds in the second. I was happy to say I went rxd this WOD and did all of the pistols unassisted & actually did the push presses at 45% BW! : )

Saturday I woke up with just a little over four hours of sleep. I was exhausted and actually wanted to skip the Oly Lifting and Team Saturday. But, I knew if I woke up and worked out that I’d probably feel better than if I just laid in bed all day. I decided to work on getting a new single rep max on my snatch. I started out with light sets getting warmed up and making sure I was squatting under the bar. My old single rep max was 43k, I was hoping I could walk the weight up and set a new PR. I got 40k overhead no problem so I decided to load the bar up to 45k. I got it up, but my feet were a touch wide. I decided to go ahead and try for the record board at 47k. I managed to get under it and stand it up! I was super pumped. I attempted 48k a couple of times but fatigue had set in and I had definitely lost some strength in my pull. It was time for Team Saturday and wouldn’t ya have guessed…I was paired up with Charlie again! I swear Jennie just puts both of our names on one slip of paper…lol. I knew we’d be some good competition for the belt as long as we kept moving. We had to complete 5:00 of rowing for calories, and then a 12:00 AMRAP of 10 pushups, 15 situps, and 20 squats, then end with 3:00 of burpees. I actually really liked this WOD Charlie and I did well on the rower tallying 102 calories. We completed 12 rounds plus 10 push-ups, 15 situps and 3 squats, and then finally got 48 burpees. I’ll tell ya…this WOD was actually awesome until Bill counted down the end of the AMRAP and followed it up with “First group…three minutes of burpees…3, 2, 1, Go!” Ewwww was all I had to say…I was exhausted and kept slipping in Charlie’s sweat! I was definitely ready for this WOD to END! Charlie and I ended up being 7^th out of 12 teams. I thought we worked our butts off and gave it all we had.