Suck List
It’s been a while since I’ve visited my Suck List and briefly going over it in my noggin, I can already tell that it has changed since the last time I listed it, except for one thing, which I will get to. To keep things brief let’s do Top 5:
5. Push Press / Jerk: I might as well bundle the two in one number. Ever since my knee debacle I’ve struggled with these. Struggled getting past my PR’s. Struggled to have the kneenotlight up afterwards.
4. Strict Press: I’ve been stuck at the same PR too long. Men have it so easy with this. Pure shoulder strength without a thrust just doesn’t agree with me.
3. HSPU: So close. I’m half an abmat away from a strict HSPU. And that’s been the case for a while. My fault for lack of “greasing the groove” and continuously working on it on my own. Note to self: Make a spot at home to work on these.
2. Double Unders: I’ve lost my mojo. Once upon a time I had a PR of 46 double unders. Then my knee decided to be a big bitch and I tapped out from doing double unders for months. Now I’m lucky if I can do 15 in a row. Barely.
1. Running: This continues to top my list and even more so now since I had not been able to do much running while recovering from my knee. I get winded so much easier now. Need to get my endurance back, stat.
There you have it folks. What has come off my list? Toes to bars. Pull ups. Push ups. Pistols. Of course, there are other things I need to better my form in, be able to go heavier on, do more reps of, etc, but overall those top 5 are the worst.
120229 - WOD: Vacuum
Knee having been acting up like a big biatch, this was the day it was decided I just can’t do anything to further piss it off. This is why:
Skill/Strength: Snatch work - I was careful working on these with the knee, so I didn’t go up in more than 45lbs.
WOD: Vacuum
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
17:55
HSPU off box
sub row for run
no double unders
(mission knee recovery)
After this WOD, knee was STILL upset at me - so it was concluded, stay off knee in skills, so not even any push presses. Balls.
110825 - Post-WOD Mess
Literally. Note to self: don’t wear a white tank top when burpees are involved.
I felt mega weak today, strict presses were not impressive. Coach told me to save the baby under the bus and lift the bus so I did but barely, was rough because I’m sore and out of practice from my 2 week hiatus. Did pretty well on the WOD though! Teams of 3, two of the teams work as one.
CrossFit 100920 - Oh Pull Ups…
Warm up:
250m row, pre-move, hip focus, pass throughs
3x
15 kettle swings (35lbs)
10 squats
5 push ups
Skill: back squats
5 x 75, 95, 105, 115, 120 (Matched my PR - out of time…I THINK I could’ve done 5 more lbs)
WOD
row 500m
25 heavy push press (55lbs)
30 pull ups (medium band)
Time: 8:02
As usual the consecutive pull ups were the worst part! My forearms just tire out so quickly when doing consecutive pull ups! I maybe could have done more weight for the push press, would’ve added to my time though but perhaps I should go for that next time.
And, I worked on my kipping again! Still working on the swing, and I got a little higher than before but I swear I’m terrified of slamming my face into the bar when I go higher haha! But I am getting there slowly but surely!
CrossFit 100913 - An AMRAP Kind of Night….
Warm up:
- 150m run
- crab crawl
- squat jump 15
- 300m row
GOT MY FIRST OVERHAND PULL UP!!!!!!!
This means that I can practice kipping pull ups now yippee!!!!
Skill: Back Squat
5 x 95, 105, 115, 120 (PR!)
WOD - AMRAP 12 Minutes
3 shoulder to overhead (I did push presses at 65#)
6 toes to bars (I surprised myself that I did these and didn’t scale down!)
9 push ups (strict)
Result: 7 rounds + 3 push presses
I wore my Hero shirt today (it has Hulk, Spiderman, and Superman all over it) and it did give me good! Had my first overhand pull up, PR’d on back squats, AND did pretty well on the WOD completing 7 rounds!
P.S. Can you spot me in the picture above? That picture was taken after doing the Hero WOD on 9/11
CrossFit 100811 - Snatch, Squat & Press…Sounds dirty, eh?
We were given 5 minutes to warm up through progressions and shoulder work, needed the time for the WOD ahead of us, le sigh.
WOD - Brutality (RX is 75lbs/55lbs - I used 45lbs)
(The video above portrays the power snatch)
- 30 power snatches
- 200m sprint
- 30 overhead squats
- 200m sprint
- 30 push press
- 200m sprint
- 20 power snatches
- 200m sprint
- 20 overhead squat
- 200m sprint
- 20 push press
- 200m sprint
- 10 power snatches
- 200m sprint
- 10 overhead squat
- 200m sprint
- 10 push press
- 200m sprint
Time: 26:56
I don’t even know if I have words for this laundry list of a WOD. Was it brutal? Yes. Intense? Yes. If you do the math, that’s 1800m worth of sprints which is a mile (1600m) and 200m. And you know how I feel about running…Needless to say that was the worst part for me. But all the weight work was hell. I don’t even want to look back and count back the totals for each skill because I know it was a whole lot. WIsh I could’ve RX’d it by doing 55lbs, maybe next time, although 45lbs was pretty brutal for me.
Some of the girls and I headed to Chipotle for a post-WOD meal - I gladly devoured a salad of barbacoa, romaine lettuce, mild pico de gallo, some cheese and guacamole (mmmmm).
CrossFit 100607 - A Running Fool
Warm up/foam roll/ball roll/foot work/pre-moves
I also attempted some pull-up action…..dammit I am ALMOST there! Ugh.
Group warm up:
- 20 squats
- 10 burpees
- 20 push ups (med. box)
- 20 kettle swings (10 with 18#, 10 with 26#)
- 10 burpees
WOD
- Run 1 mile for time
When I read that’s what we were doing, I died a little inside. You all know how much I dislike running and the only reason I dislike it is because I suck at it. I know it’s a matter of conditioning your body but I suck at sticking to it.
My time? About 9:38
Reason I say “about” is because we’re not sure lol. On our half-way point he gave us our “split time” and then gave us our final time….yeah, I didn’t hear either one because I was in the zone and trying my hardest to breathe. But you know what??
I RAN THE WHOLE WAY WITHOUT STOPPING TO WALK AT ALL.
I know to you seasoned runners that’s like nothing, not even a warm up, but to me, that is a big step! So when I finished I also didn’t hear what he said, had to ask him after and he says he THINKS it’s about 9:38 lol. Give or take a few seconds I’m sure.
Skill:
- Strict Press: 5x 35lb, 5x 45lb, 5x 50lb, 4x 60lb (last rep got too heavy!)
- Push press: 5x 45lb (and sadly that’s all I got to do because then I had to leave)
Crossfit 100513 A Burpee Kind of Night
Warm up/foam roll/foot work/400m run*
*Yeah, that run was just me by my lonesome, in an effort to work on my #1 enemy on my “Suck List”
Prior to coming in for a workout, I met up with Liz to walk at the beach, who is basically a legend in our crossfit box (see Patricia, I used the word box haha). She’s been training with Kris for I believe about a year and she can do so much and is so strong now! We chatted nutrition, plateaus, and fitness. She’s great and I look forward to keeping in touch with that woman!
Skill:
- Row 300m
- Rope progressions (start standing holding rope, and walk hands down rope as you lower yourself to ground keeping core tight and back straight - at the bottom is freaking hard)
WOD
- 20 Push Press (55lbs)
- 40 Burpees (legit crossfit burpees)
Time: 4:25
I’m getting better at my dip & drive technique (part of my “Suck List” as well)!! Crazy how you can FEEL the difference. Instead of feeling the pressure on my shoulders from pushing up, my dip and drive did the pushing! Granted, I was only able to nail it few times but I’m getting there!
Side note: Climbed the rope again….a little more than half way…..I’m almost there!!!
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