Monday 11/3-
This week at the gym was our last week of heavy squats. This week was designed for us to be a t higher percentage of our max, for more set/reps, which (fingers crossed) in turn would lead to a new PR for our max week!
We did:
Back Squats 3x10 @ 73% = 140lbs
Last set of 10, bumped up to 155 lbs
Snatch work @ 65lbs
- I was supposed to work this a little differently, but squats took me a little longer. I decided to throw lighter weight on the bar so I could focus on positions, and making a better connection with the bar.
Back Squats 4x5 @ 160lbs
For the lase set of 5 I bumped up to 165
-I was surprised at how light the weight felt this training day. I was getting down into full depth, and was able to stay more upright than normal in my squat. I have a tendency to loose my upper back and fall forward. I was so excited!
Pusch Press 5x3 @ 95lbs
METCON-
7 min AMRAP
7 OH squats #75
7 Lateral jumps over the bar
7 Toes 2 Bar
Finished: 3rds+3 reps
-This workout was so tough, especially after the squats in strength. I had a hard time stabilizing and squatting the weight in the OH position. Although, there was a struggle, I was so happy because that was the heaviest weight I have ever OH squatted in a workout, and my toes 2 bar, are getting better. After this workout, I decided that I need to continue to work on my gymnastic skills. Things like toes 2 bar, pull ups, push ups, and double unders. I can do a few, but then I am maxed out. I want to build up a sense of endurance for these movements, and be able to string them together.
Heavy Triple Pwr Snatch - hit 95lbs
drop to 3x1 @ 90% = 85lbs
RDL
3x5 @ 135
METCON-
10- 1
Box Jump
Deadlift @ 185 lbs
Finished: 8:47
-I was so happy after this workout! I did all box jumps, which I typically will step up on some haha! I was also able to do the workout RX'd at 185- It's not that I have never lifted that heavy in a workout, but I have never lifted that heavy and with that large of a rep scheme. I felt strong with every lift, except the initial pick up of the bar, I could definitely feel the weight pull me down, and me rounding a little, but when I continued with the reps, I felt like I was straightening our my back again. When we lift heavy like that again, I will have to remember to ask whatever coach so I can work on correcting it, or staying mindful of my positions.
Back Squats
4x3 @ 88% = 170lbs
3x3 @ 85% = 160lbs
**this strength day was supposed to be 8x3 @ 88%
Garrett and I where heading out to San Francisco, so I went to the gym early, while he was training his clients to get my workout in, and I was able to get through my strength. After the dead lifts on Saturday my back was definitely feeling a little sore. It was disappointing because my legs felt good enough to squat the heavy weight, but the pressure on my back was killing me. I was/am nervous with the way I felt about these squats, I am afraid that it may have gotten in my head for max week. I just have to keep telling myself that I AM going to hit 205 for my back squat, I am right there, I can feel it. Fake it, till you make it, right? Lets just hope the positive talk works!Sunday 11/9-
CrossFit Invitational!
For my birthday, Garrett got us tickets to go and watch the CrossFit Invitational in San Jose! Four teams where there to compete for the " team world champ" title! USA, Canada, Europe and Australia. Of course, we where there to support our country, the beautiful red, white, and blue!
We where excited to see all of these athletes, because we have never seen anyone other than those that compete in the NorCal region. It was an awesome chance to see the best of the best in CrossFit represent their countries all in one place, and one that wasn't as hard on the budget as going to the CrossFit games.
Here are some pictures from the event!:
 |
| The arena before every one got there, reppin CrossFit Reedley |
 |
| Well we had to change into our sweet new USA shirts haha |
 |
| intermission |
 |
| Ah! I got to snag a picture with Kara Webb, one of my top favs! |
No comments:
Post a Comment