Training 11/3-11/8 & CrossFit Invitational ReCap!

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.

Wednesday 11/5- 

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.

Thursday 11/6-

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. 

Saturday 11/8-

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! 

Training 9/10-9/12

This is definitely going to be a shorter post about training, since I already posted about half of the week, but here I go!

Getting through some Thrusters 

Wednesday 9/10- FRAN, enough said. haha (If you don't know, Fran is 21-15-9 rep scheme of Thrusters and Pull-Ups)
The gym has decided to retest some of our benchmark workouts that we did a while ago. I have never actually done Fran. Back in January I logged that we did a AMRAP/running Fran, so I didn't really have a time to beat. This time around, I set the standard. The biggest difference between the two workouts (other than the actual set up) was that I did the workout in January completely modified. I did banded pull ups, and used #45lbs for the weight. Last week I was able to do the workout as RX'd at #65lbs with unassisted pull-ups, and finished in 7:50.

Sometimes seeing your own progress is hard. I can look around the gym, and say "man, she has gotten so strong." or "Geez, pull-ups are so easy for her." (clearly I compare myself to others to much *working on it*) Doing Fran opened my eyes, and helped me see how far I have come since April, which is when I started to go to the gym more frequently, and pushed myself a little more. Looking back I remember how hard a #65lb thruster used to be for me, especially when it came to doing multiple reps. I remember when I had the biggest mental block of life, and couldn't get pull ups. These struggles felt like mountains, mountains that I thought would never get easier, or even worse, that I would never get over.

Throughout this workout the thrusters were the easiest part! Awesome right! But I do feel like I paced myself a little to much on them, this is where I feel that I could have shaved some time off in the workout since I haven't really learned to string my pull-ups together. This is now noted, and I know where to push myself the next time that I attempt the workout. Pull-ups felt relatively easy, I was working out next to Holly, and man that woman pushed me. I wanted to rest so much more, I am so glad that I was next to her, because every time she jumped back up on the bar I knew that I had to get up to. I was able to string a couple reps together, then would drop to singles. I did get a few sets of 3 pull ups, but I felt like my reps were a little short. I wanted this workout to be as accurate as possible so I decided to stick with numbers where I knew the pull-ups where good. After completing the workouts, I know that I can get a faster time. I have a new goal of working to get 5 pull-ups consistently through out a workout. I am excited, it might take a little time, but I know I can get it.

Pull-Ups:The filter makes me look buff ;)!

Thursday 9/11-  
13 years ago, a day I will never forget. A day of vulnerability, but also a day that America stood together. Prayers for all the lives lost that day, for their families. Thank you, to all the men and women who risked their lives that day. 
It may not have been that very day, but this is a day that changed my life forever. My brother, Chris, joined the Marine Corps to protect our country after this day, to end the fight on terrorism. Thank you to all that have taken the oath to protect and serve. 

After Fran, I really didnt want to workout, I was tired and sore. I thought of our workout as a "hero WOD" an hour of hard work for those that have lost their lives due to 9/11.

METCON:

30 push ups

1 mile run

30 Deadlifts At Body Weight (#155lbs )

Over all I was glad that I was able to get a workout in, it was a good one. I was really surprised how easy the deadlifts where. I broke them up into sets of 10, but I think I could have done sets of 15. I finished the workout in 11:50.

DU during Annie

Friday 9/12-  We tested another benchmark, we did Annie. A rep scheme of 50-40-30-20-10 of double unders and sit ups. UUUUGGGHHH.  I struggle with double unders, and that's where I got most frustrated. I know they are getting better, but when they are bad, they are bad. I turn into a 2 year old and throw my rope on the ground, and curse under my breath haha. Then I take a deep breath, regain my composure and try to get through them. I am stoked that I was able to get 17 in a row one round! That is the most I have ever done! Sit-ups where easy, and I felt like I was getting through them super fast ,I have the butt burn to prove it :( . Every time I do sit-ups, it never fails haha. I was able to finish in a little over 13 minutes at 13:09! It will be interesting to see how improve when we retest them.

These three workouts where a great way to end the week. I have seen how I have improved, and where I have room. This is why I love Crossfit, there is always room for improvement.





Here are some shots from Monday and Tuesday's workouts, getting work done!-

Wall Balls, suck balls.

Nose&Toes

Sit uuuuuupppps

G2O w/ 95 lbs

lateral jumps over the bar

Thanks for reading,

xoxo

Tori

As Summer Is Coming To An End....

Well here is to the start of a new week, and it is going to go quickly since we are busy at the store with our Hell Of A Half Marathon, and I start coaching our middle school water polo teams this week! Then next week on Thursday I start school! This summer has gone by so fast, I am not ready for it to end, especially after this past weekend. For this post I am going to start with the most current events, and then recap the past week. Overall I had a good week, a lot of weight has been lifted off my shoulders since I have been able to get somethings off of my chest (thats a lot of body part references haha). It is nice to feel relieved and refreshed and ready to attack this next week!

Excuse the cheeks! but YEY, for handstands!

Sunday 8/10: Sunday was a beautiful day. I started my day just a tiny bit earlier so I could get out and get a run in on the beach. I wanted to be lazy, but at the same time I had to take advantage of nature, the sounds and smells of running on the beach. My run was slower than normal, I had a 10:26 pace, but it was a wonderful run. I saw dolphins swimming in the water, and a seal hangin' out on the beach, putting on a show for everyone walking by. By midday, the sun was shining, there was a breeze, and the water was so inviting. We knew we had to take advantage of it and head down to the beach to soak up some sun, boogie board/body surf,and working on hand stands! I was finally able to stick it for a little longer than a millisecond... haha. After a few hours, we headed into downtown Cayucos to try a restaurant called Duckie's Chowder House for lunch, which has wonderful clam chowder and melt in your mouth calamari and fries! We also went to Brown Butter Cookie Company to see what these bad boys were about, oh man were they delicious. We personally like the traditional style of cookies, they were so yummy! For the last half of the day we hung out at the house with the family, other than the hour or so that we took Russell down to the bach for a walk and to explore, he is so crazy! We ate a yummy crab dinner, then were on the road to head home. We were/are so sad to have left, but are so happy and thankful for the time at the coast with family. It is so nice to come home refreshed and relaxed, ready to take on the madness ahead.

Nice way to relax after a run.

takin a break

a seal, just hangin out!

All smiles on our beautiful beach day

I swear he says that he loves me.

Saturday 8/9: We started our day late on Saturday, and took the advantage of the vacation by sleeping in. For me since sleeping in is until 8 am, I was able to wake up, sit on the patio and read my book. It was wonderful! After Garrett woke up, and we got some food in us, we went for a walk on the beach with Russell, then we headed back to the house to get ready to head into Morro Bay to get some lunch. We tried out Giovanni's, which was a very popular place. The clam chowder, garlic fries, and fish and chips were delicious! We headed home with full tummies, rested, and chatted with family. We then headed out for dinner with the family, and had a wonderful time at a restaurant right off the marina, and golf course. When we came home, Garrett, Mark and I decided to tackle the 750 piece puzzle we found in the house until it was time for bed. Overall, it was a wonderfully relaxing day, and I wouldn't ask for anything more.

The view from my bedroom/patio

our beach date with Russell

An evening stroll/dip on the beach with my love

Birthday Collage :)

Friday 8/8: First- Happy 23rd Birthday Garrett! I was supposed to get up and run, but I "forgot" to set my alarm a didn't wake up early enough to get out in the morning for my run, and there is no way I was going to run in 90 degrees of central valley heat haha. Instead, I packed, and we headed for the coast! Garrett's Grandma and Grandpa Johnson rented a beach house in Cayucos, CA. We are so lucky that they rented a beach house for the family to come and enjoy, it was so perfect! We could not have asked for a better weekend to get away and be with family. Generally the weather in Morro Bay/ Cayucos is overcast and cold, or at least that is what it is like whenever I have been there. But this weekend was perfect, It was overcast and foggy in the morning, but it cleared up by noon and we had sunshine all day

Thursday 8/7: Thursday was also a pretty good day in the gym. I am excited,
I feel like I am getting more and more comfortable with the bar on my back, and getting out of the bottom of my squat. I was able to do 3x2 @ 90%  which ends up being 175 lbs for me. Although I felt a little off, being bloated and wearing a belt is not the business haha, I was really excited for how easy these lifts felt! On the other hand I gave the METCON just about everything that I had. We did a ".com" workout. It consisted of 10 rds, 1 min on, 2 min rest- 3 deadlifts ( I did them at 195), a 60 meter sprint, and then max burpees until the minute was up. I was able to get a total of 87 reps (reps where counted by the amount of burpees)... I was just glad to get through it haha.

After that workout, I decided to do out competition workout again. I wanted to see what the workout would feel like after doing a ton of work before it. I am not sure if because it says WOD 1, that we will be doing it first or not so I want to be prepared. I was able to stay pretty close to my first try, I got a total of 115 reps, and that is positive, because Garrett counted for me. It was definitely tougher to do after another workout, once again that makes me nervous. I just don't want to show up looking like a fool at this thing.

Burpees

Deadlifts

Wednesday 8/6: Wednesday started with a run! This was my first "tempo" run, or running at race pace. I'm not quite at my actual race pace, but I got as close as I could without burning out. I did a half mile warm up, then focused on each lap which were at 9:20, 9:27,9:40, and then a quarter mile cool down. I obviously went out a little too fast for my first 2 miles, by the 3rd I did have to stop to walk to catch my breath a little, which slowed my overall pace, I am still proud of the work that I did! 

At the gym we worked building to a heavy snatch from position one (the hip), I tied my PR from the floor! This is pretty exciting, just because I know my strength is there, its obvious, I just have to work on getting under that bar. I haven't quite figured out how to drop into the bottom, ultimately what I think that it comes down to is that I just think about it to much. So, I'm gonna try to do less thinkin' this week ;) haha... At the gym we did a nasty combination of clean and jerks with pull ups, I was super stoked, I did the workout at RX'd weight, and I did all 50 pull up! Strength is there! Lawerence from the gym is pretty cool, he pushes me. The way he says things to me is almost like he is doubting me and it pushes me more, I like that. He really wants me to do a team event with him, and 2 others, buuuut idk about the whole team action haha.

getting through my last clean & jerk

Tuesday 8/5: Tuesday was an ehhhh day for me. I just didn't feel 100% for the workout. It was a tough one, a lot of running (a total of a mile), thrusters @ 45lbs and T2B. T2B, are really discouraging for me, I think that is why I didn't care for this workout so much.  I tried to do the workout as prescribed, but I probably only got 20/40 T2B, I got my legs u higher than normal, but I just can not find a rhythm for them, and it seems like my toes NEVER touch! I can't beat myself up to much about it, I am glad that I did what I could, and that was still an improvement. Gotta keep working to keep getting better!

Struggling through those toes2bar

Monday 8/4 : I started my day with my training for my half in October. Mondays will always be my favorite training day, simply because it is always an easy 3 mile run, just get out there and remind your body what you are going to be doing to it for the rest of the week. This particular run felt good, and I have been rather pleased with all my runs, I think I am getting better at pacing myself so I am not miserable through out a majority of my run. I was able to keep a 9:48 pace over all, and my goal for my half is to keep a 9-9:15 min mile, there is still work to do, but I am confident that I can get there

Monday night, I worked on training for the Central Valley Throwdown that I mentioned. They released their first workout! Us girls warmed up, worked our snatches, worked on our pull ups then went into the workout:

WOD 1:

2 min at each exercise-

Snatch-65lbs

C&J- 55lbs

Thruster: 45lbs

Hanging Knee Raise- on rig

Since this was out "main workout" for the day, it was tough, but I felt like I was able to move through it at a decent pace. I lost count, but roughly I think that I got 120 reps total- I made  this is my goal for everytime I attempt this workout, I do not want to get less than this amount.

Sarah, Adriana, Diane and I all doing a run through of the workout