Thursday, April 11, 2013

CrossFit Open WOD 13.5 (Workout Recap Week of 4/1)

Monday: Back Squat/Bench Press Retest
Came into the gym feeling like I needed a nap.  Got some encouragement from Jared's boss who told me sometimes those are the best PR days.  Got in a solid warmup, then got to work on my back squat and bench press.
Previous 1RM Back Squat (I go to hips below parallel): #175
New 1RM Back Squat: #185
Previous 1RM Bench Press: #90
New 1RM Bench Press: #100
I was sooo pumped! 
If you are looking to build strength, check out the Wendler's lifting cycle
I generally don't have time for all four lifts (back squat, bench press, deadlift, strict overhead press) in one cycle, so I do deadlift and press one cycle and then back squat and bench press the following cycle.
Tuesday: CrossFit
Just me and the 6am guys.  New 2 minute challenge?  Knees to Elbows.  Coach Jared told us to be really strict on these.  Most of us got low scores, but room to improve!  I find these harder than toes to bar, actually.
Really fun WOD - love a chance to work on my handstand pushups! 
Used a band for ring dips and scaled the kettlebell swings to #26.  This one got tough FAST. 

Wednesday: CrossFit
Worked on my freestanding handstands during the warmup.
Holy crap this WOD was a doozy.   Made myself try the RX weights even though they scared me.  Really tried to push myself on the runs and not just use them as recovery.  Gave myself a time goal of 23:00 and squeaked it in!
Totally love my Reebok CrossFit Nanos 2.0 - I wear them everywhere!
Sweaty but proud.
Thursday: Rest
I was sore after the thrusters and probably also just from watching the live 13.5 announcement (go Camille!!!)
Friday: 13.5 (Chest-to-Bar Fran)
My mental game was the best on the WOD of all five of the 2013 workouts.
I was really glad I had RX'ed Wednesday's WOD, because I knew if I could do the #75 thrusters, #65 would be a piece of cake. 
I had worried about chest to bar pullups a little until I heard reverse grip was allowed, and I was inspired by my girl Amy who got her first SEVEN chest to bar pullups on Wednesday.
I also knew there was no way I'd have to do more than 4 minutes, so I felt really confident I could work my hardest for a short time.
I always hate thrusters but I head during the live Open announcement that thrusters are a great movement for small people.  I am small, so I decided I was going to rock thrusters from now on and not make excuses.
I did about 30 minutes of mobility and then a fairly brief warmup.  I rowed a little and tried some chest to bar pullups with the reverse grip.  I loaded a bar with #45 and did a few reps, then did a few reps at #75 so that #65 would hopefully feel light when I started the WOD.
It worked.
I linked my first 12 thrusters and felt really strong.  I picked up the bar again and finished my last three - I wanted to leave a ton of time for the pullups. 
I linked my first three chest to bar pullups, and then the next three.  After that, it was ones and twos with a couple no reps where my chest didn't make it to the bar.  But I kept getting up without taking too long to rest.
When I finished, there was still time on the clock to start another round.  I ran back to my bar.  Thnakfully it had rotated so I could no longer see the clock.  All I had to do was keep doing as many thrusters as I could until I heard the timer beep.  I got ten before it went off!
Yeah, I know it's a no rep
We got to have dinner and drinks and hang out and chill with the Mercer Island CrossFit crew.  Stayed out way too late, but it was awesome to celebrate the end of the Open!
Saturday: Team WOD
Dragged myself out of bed cause I knew moving would be a good idea after Fran.  Plus I got to WOD with my Team Neon buddy Heidi!

I started physical therapy for my calf and am taking it easy on certain movements.  I subbed in rowing for running and step-ups for the box jumps.  We really pushed it on this one and had a ton of fun! 

Enjoyed a killer dinner of homemade fish tacos with Jared - protein!!!  (Okay, and wine.)

Sunday: Rest

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