Training 11/10-11/14

Monday 11/10-

To start all I really want to say is, THANK GOODNESS for deload weeks! haha

Back Squats

3x3 @ 60% =120 lbs

Snatch

2x 80%=75lbs

1x 85%=80lbs

1x 90%=85lbs

METCON:

400m run

Fran @ 55 lbs

400 m run

Fran @ 55 lbs

400 m run

**Finished over the time cap of 25 min- probably somewhere closer to 27 min. 

- This workout. Do I really need to say more? After the first round of Fran I was toast. As silly as it may sound, I tried to use the time running, and doing thrusters as my "down time," the time that I was able to recoup and catch my breath for the pull- ups. ugh, those pull-ups... I really wish that I had them down better, like I said in my previous post, doing high volume of some gymnastic movements kills me, and that is what I am hoping to improve. 

I know, I am not cool enough to take off my shirt yet, but it was sooooo hot, and I was so sweaty haha

Tuesday 11/11- 

Veterans Day

9am workout:

Hero WOD- "BLAKE" 

100ft walking lunge w/ 45lb plate over head

24in Box jump

20 Wall Balls #24lb

10 HSPU - I used a 45lb plate and ABMAT to modify

Anthony gave the class a 30 min time cap, within that time I was able to finish 3 rounds, +3 lunges... I kinda feel guilty for not pushing through and finishing through the time cap, but I got a pretty good shinner on my last round of box jumps, and just wanted to be done. 

All in all, thank you Blake for your service and sacrifice. 

Thank you to all the have served, are serving, and will serve. 

I thank you everyday for our freedom. 

workout #2

16min AMRAP

6 push press - #75

12 cleans- #75

24 sit ups

Bearcrawl the width of the room

= 4rds+ 3

during

after... haha

Adrina and Lawrence were not able to make it to the gym for the Hero WOD, so I told her that I would go back later to workout with her again. Garrett was nice enough to make up this good little burner (after many ideas were nixed by Adrinia and I...haha) My body hated me when I first started the workout, but when the 16 minutes where up it definitely felt nice to have moved after earlier that day, and my binge watching ARROW on NETFLIX. My whole family is totally obsessed with the show, if you haven't watched it you totally should. 

Thursday 11/13-

Heavy Dbl Pwr Snatch- 105lbs

- I was finally able to get into the 100 club! haha. I have been stuck at 95lbs for my snatch forrrrrever! 100 felt like cake, and 105 went up just as easy, it was a good day for me! I attempted 115, but wasn't getting it up high enough ( in my standards haha- meaning I wouldn't have to drop under it at all) but it was nice to test the weight out, who knows what can/will happen come max week ;)

drop to 3x1 @ 90%- 95lbs

RDL 3x5 @ 135

METCON-

9 min AMRAP

30 Double Unders @ 175lbs

10 Deadlifts

= 4rds+8 reps

-I love deadlifts in a workout, its my absolute fav, and even more I love heavy deadlifts. Its a movement that I can pull a relatively heavy amount of weight for reps, its kinda like my confidence booster. The weight for this workout felt easy, just the way I like it... After my first round I even took off my belt ;) I lifted au natural haha...

But on the other hand, ugh, double unders. A couple weeks ago, they where on point, they felt great! More recently on the other hand I feel like I am struggling, I am not finding a rhythm, and am getting frustrated, which isn't helpful at all in a workout... Once again something that I need to focus on, and practice everyday just to get back into the groove, I guess. 

Friday 11/14-

Clean & Jerk 

x2 @ 80% - 110 lbs

x1 @ 85% - 115lbs

x1 @ 90%- 120lbs

Back Squats

3x3 @ 40 % - 80lbs

METCON-

10 min AMRAP

10 OHS #65 lbs

100 m run

= 5rds+10

Oh, overhead squats!

-Felt good after this workout, other than my lower back lighting up, I was able to stabilize relatively well and get the OHS done! After the workout I asked Garrett how they looked, he said I was defintily playing with the line of parallel on set, but over all for me, there was improvement! I am happy with that!

Thanks for reading! 

Now that midterms are over, hopefully I can keep my blog posts a little more frequent, rather than getting them in on the weekend! 

xoxo,

Tori

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 9/22-9/26

Monday 9/22-
I was in a poopy mood this evening. I wish I was like the person who didn't let people affect them, but that's not who I am. I didn't really want to be at the gym, which isn't like me at all. I didn't want to workout, again, which isn't like me at all. Instead of doing nothing, I did get through the strength and gymnastics. My lower back was still sore from last week, so my front squats weren't quite at 80%, more like 70-75% at 115 lbs.

Hollow Plank – Accumulate 2 min

Strict or Kipping HSPU 5x TQF

Ring Rows x 75

Front Squat 3×5 @ 80%

Tuesday 9/23- "Run Day"
3.06 miles 9:43/mi pace
Blah, I really didn't want to run. I used to love getting up and going out to run, but this past training I have not been feeling it at all. I think it took me an hour and a half before I actually got up and out the door, but when I finally did the run wasn't bad. My legs where a little sore/tight, and I dealt with some cramping of my quads from front squats on Monday. Here in the store, I always tell customers that the hardest part of the run is actually getting out the door, and doing it. I need to start taking my own advice.

Wednesday 9/24- "Run Day"
5.06 miles at a 9:51/mi pace.
I went for my run after teaching the 5pm class at the gym. The weather was perfect. I was very pleased with this run! I went 3 miles before I stopped! When I stopped, I was at the cemetery, and said hello to a friend that passed in May, and well I was a little shaky the rest of my run after that. Ultimately. I was glad that I didn't skip out on my longer run, and that I committed to getting it done!


Thursday 9/25-

“KAREN”

150 wall balls for time

Cristal's amazing artwork, and us suffering through wall balls. 

I know, I was supposed to run today... buuuuuut I haven't done "Karen" before, and I want to set a mark for all of the benchmark workouts, so that way in 6 months or so when the gym retests them I have something to mark improvement. I was able to finish this workout sub 10, just barely! I finished at 9:52, being under 10 minutes was a goal for me, and I am glad that I got it. But, at the same time, I know that all of my reps weren't the best they could have been, so it kinda defeats the purpose of doing the workout. I have been beating myself up about it the last couple days, but looking at it, now I have no choice to do better, time and rep wise. 

Friday 9/26-

For time:

2o Burpees over Bar

20 Hang Clean to Thrusters 95/65

Run 400m

10 Hang Clean to Thrusters 115/85

10 Burpees over Bar

Run 2oo m

5 Hang Clean to Thrusters 135/95

5 Burpees Over Bar

100 m run

Let me tell you about not wanting to workout! Man, now that it is dark by 6:45, by that time all I want to do is be home, in my jammies, watching or reading Harry Potter! In the end, I was convinced to do the workout, which ended up being a good one! I was surprised at how easy the thrusters felt, for reps, and as the weight got heavier. I love that feeling, being surprised, its nice haha.  I was able to finish the workout as prescribed, in 12:53. 

Training 9/15-9/20

This is what I call HELL week at the gym.

Monday 9/15-

3 rounds of:

20 KB SDHP (70/55)

20 Wall Ball Shots (20/14)

2o KB Swings ( American, 70/55)

rest 1 min

record time for each individual round

This workout jacked me up. This was the first time that I have done american kettlebell swings at #55 lbs, and I wasn't ready for it, haha. I got through the first round okay, but the last 2 were a drag, I could barely move through them. I finished the workout somewhere around 14 minutes. I immediately dropped to the floor and tried to stretch out my lower back, the rest of the week was history. I was basically babying my back the entire time. 

Tuesday 9/16- 

12  min AMRAP

15 Box Jump Overs (24/20)

10 Push Jerk (135/95)

5 Pull Ups

10 barbell lunges lunges (135/95 front rack or back rack)

15 Butterfly Sit-ups

I was able to get this workout done at RX, and able to finish 2 rds+ 30 reps within the time cap. I had to wear my belt for the push jerks, and lunges, I felt like I was going to just loose my core if I didn't. I was hoping that I would feel better after this workout, since I got up to move, in comparison to the rest of the day, but who was I kidding haha. 

lunges where tough, my face says it for sure. 

Wednesday 9/17- 

5 rounds of:

200 meter run

12 target burpees

I went to the 5:30 am class this day to visit my BFF Kennia. She isn't able to come to the 7pm class anymore, so I sacrificed some sleep to see her face. It was totally worth it :) For this workout, I set a target around 10 inches, and finished just under 12 minutes. 

Thursday 9/18- "Run Day"

for time:

30 Bear complex

*heavy as possible with good form. 

I really wanted to do this workout, but my back was still killing so I decided I should probably go for a run instead since my half-marathon is only a month away! I ran 3 miles, with a 9:25/mi pace. The run felt good for not running in a little over 5 weeks. After this run I have actively decided that for the next month I am only able to crossfit on Mondays and Fridays, since my running schedule has me running Tues, Wed, Thurs, and Saturday. I kinda hate it, but I feel like I will hate running more on race day if I don't actually start running, no matter how late in the game this is haha. 

Friday 9/19- Rest day- worked on mobility, pull ups , and trying to get chest to bar. 

Saturday 9/20- Saturday workout! 

I made up strength/gymnastic work from Monday.

Handstand Shrugs 5×5 (small range of motion, shrug down and push up)

Ring L-Sit – accumulate 2 min

Kip Arch to Hollow 3×6

Back Squat 3×6 @75% = 145lbs

The workout for the day was a running/partner "Cindy" 5 pull ups, 10 push ups, 15 air squats.

our group was able to get through 2 rounds + 15 reps ( that's each of us doing 1 round of cindy, one person working while 2 others held a plank) and finished with a 800m run.  

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

Central Valley Throwdown & Expo

This week I took it relatively easy. I followed the gyms programming until Wednesday, then decided to rest, and work on a little fine tuning of movements for the throwdown on Saturday.
Waking up Saturday morning, I was beyond nervous. I have never felt like I did that morning, or before each event. I was nervous, my body would heat up, my heart would race, and I would feel sick to my stomach. Then the clock would count down 3...2...1... GO! and it was gone. I was able to get out on the floor with the 13 (I think) amazing ladies in my heat, and throw it down! I know it is awesome to watch the pro's do this stuff, but I am even more amazed by the women that I competed with yesterday. We all pushed our limits and broke down barriers doing the best we could with each event!
I will always say I am disappointed, that I know I could have done a few more reps than I did, I could have finished that last run, I could have lifted a little more weight, but over all I am proud of myself. With each event I did more than I did practicing the event, I PR's my clean by 5lbs after working out all day, I had an amazing day with my CrossFit Reedley family, and last, going into the event my goal was to finish Top 15, and I finished in 5th place. Pretty Awesome!
I would have to say over all my top favorite things about the events were: 1. Being in the same heat, and the lane right next to Diane. She pushes me, in the best ways, so it was nice to have her by me. 2. Getting a PR on my clean! I didn't even squat clean the 130lbs haha, so I am confident that there is more strength there, I just have to dig it up!
I am not sure when I will do another competition, but I am excited. I am excited to put in some more work at the gym, push myself with new goals, and reach them. It feels good to do better than I thought I would, but now I am motivated for a top 3 spot since I was so close to it this time around.

Workout #1- 2-min-drill: I didnt not do as planned... haha. Everything went out the window from what I had done in practice, I blew myself up on the snatches, but I was able to keep a good amount of reps, throughout the entire event. In practice I got up to a 115 reps, and in competition I was able to get a few more reps in, I got a total of 123.

Workout #2-  Rope-a-dope: I was confident going into this workout initially, and I didn't even finish it in competition. Ultimately, I wasn't prepared for the rope that was used in the workout, and I was completely blown up from WOD 1. I was/am so disappointed that I want able to finish the workout. I got through the first and second rounds for a total of 2 runs, 5 rope climbs, and 160 single unders. With 40 seconds left, I took off for my run starting the 3rd round, and I didn't make it back to my mat for point, but I wanted that run so bad. I struggled to get as far as I did into the event , when I was expecting to do so much better is what kills me.

Floater #1- This was a max box jump. I was able to get higher than I got in practice, which I was stoked about, I was able to roughly jump 35 in!

Floater #2- We found out what the workout was that morning, it was a 3 min Airdyne bike ride, and the 3 min to build to a 4 rep max front squat from the floor. I got a total of 14 cal on the bike, I first attempted 125 for the clean/front squats it felt super easy, so I went for 130 and was able to get the clean, and the FS! Yey! for me.

Here is a picture recap for Saturday!

Diane and I getting through those knee to parallel

Ugh, those rope climbs did us all dirty.

Getting ready to do our 2nd floater 

Anvil's 7pm ladies

Because we have to have a flexing picture

At this point, I was hungry and tired and just wanted to be done.... but then

I PR'd my clean at 130# lbs!!! whoop hoo!

Overall I had a great experience, I am so thankful for my friends and family who came out to support me, and I am ready for another one. Monday is the start of more training ;)

Thanks

xoxo,

Tori