A Crossfit Breakthrough

Wednesday, July 30;

A huge breakthrough today for me. Huge. I've been working on deadlifts for years. I used to think I was good at them until I came to CFOT and saw what some other women are doing. They're pretty incredible.

I had hit the ugliest 190lb deadlift before coming to Old town and hadn't hit it again until this spring. That 190lb deadlift has been my max since April or so.

I was a little bummed when I saw we were doing 3 rep deadlifts this morning. I figured it would just be another day of frustration, and I'd be stuck lifting 180lbs for 3 reps. Ugh!

Jerry gave some great cues this morning, and I think the cue to get a deeper squat and really use my leg drive really helped out. I was really ON this morning. I hit 175 without a problem and got a little timid with another 20lb jump, but some other ladies knew we could do it. I went for it. Stepped up to the 195lb bar and lifted it once, reset.. lifted it twice.., stood up then reset and lifted 195lb 3 times! That means not only did I surpass my PR.. but I did it 3 times in a row. I was so pumped!!

We made a little jump to 200 pounds. I just wanted to lift it once. I didn't even try doing it for 3 reps, which I'm regretting now. I may have been able to do it.

Then we added 2 pounds, and I ended the morning lifting session with a 202lb deadlift!! Oh the glory! I have finally broken the 200lb barbell ceiling, and I'm ready to lift some more.

Fast....

Tuesday, July 28;

Like Helen but shorter and worse...

WOD:
5 Rounds for time
300 meter run
20 elevated jumping lunges
10 pullups

Time: 9:58

Feeling Pressed

Monday, July 27;

WOD:
Max Strict Press
75lb

Max Push Press
85lb

Max Push Jerk
95lb

Should be able to go heavier. A little dissappointed in these numbers, but I'll take it.

This reminded me of a workout we did years ago. Take a 65lb bar and you can't put it down. Max out on strict press reps, then go to push press reps and max and and do the same with the push jerk. How many reps can you get without putting the bar down? I'd love to retest this!

A Chipper

Saturday, July 25;

25 Hang Power Cleans (95lb)
50 C2B pullups
75 Wallball (14lb)
100 Abmat Situps

Total: 19:58

Plenty of Perfect Pushups

Friday, July 24;

Today's workout was pushups... just pushups. Over and over again. Hips, chest & chin touch the deck and back up again. The key was that you had to buy in several times over the workout. You had the option of going to 30 pushups and stopping, 60 and stopping, 90.., 120.. and finally for the pushup proficient you could go to 150. If you did 61 pushups, you had to push onward to 90. At each stopping point you were forced to decide, "do I move on, or do I stop."

For me the decision was easy. 150 pushups. That was the only option.

Each time your pushup failed or you rested in plank position for more than 3 seconds you had to do a shuttle run. This was enough to freshen up your shoulders and go back at it.

This workout gets a thumbs up... or is it a push up??

WOD:
150 pushups
with 16 shuttle runs
broken up: 20, 10, 10, 10, 5, 5, 10, 10, 10, 10, 10, 10, 10, 10, 10

Time: 15:53

WOD II:
a ton of walking lunges (tons)

Snatch Work

Thursday, July 23;

I'm timid with the snatch. It's how I messed up my shoulder, so I have been hesitant with going heavy on the move. I tried to go heavy for the first time today. I was pleased (not thrilled) with the progress. I think my fear and not my strength is keeping me from getting heavier.

WOD:
Heavy 1 rep max
80lb

WOD II:
3 rounds
250 meter row
20 jumping slam balls
15 box jumps

Total: did not time

Flying!

Tuesday, July 21;

I wasn't expecting to be so good at this workout. It's nice to be surprised sometimes.

WOD:
15 push presses (65lb)
300 meter row
45 Abmat Situps

Total: 20:17