Wednesday, November 12, 2014


Had to squeeze in the workout at lunch today since I had to work tonight.

Strength was 1 rep max bench. 
When I first got the use of two hands back it hurt like hell just using the bar. Today 115. BAMF. Lol

4 rounds for time
10 deadlifts
10 toes to bar
10 sumo dead high pull with KB
10 KB swings


Pretty good time. Felt good and pushed hard today.

Tuesday, November 11, 2014

Grace Again & Pacing Lesson Learned

I may not have been documenting my progress as much but I'm still progressing. I can't figure out why I stopped writing down notes exactly but more of a combination of things. Yes, playing Clash of the Clans had some to do with it. Other factors is I can track it in WODIFY so why do I need every workout on my blog. I think about adding them into a spreadsheet for when I don't' have wodify, that seems like the best alternative and doing weekly posts or just noting different things. And lastly I guess I'm not worried about falling off the wagon. I do like the motivation from sharing in here so I need to stay with that because I like seeing everyone progress and get BAMF'd up. I'm dedicated to getting better at CrossFit. I understand that none of the weights I lifted in my first 5 months really matter anymore. I can't compare now and then because I was just getting discouraged at what I used to do. I have new PR's in everything. One day I may surpass the before injury days but I'm working hard and seeing gains and that's awesome. 

Couple of workouts to note. Ever since I was training for Barbells for Boobs I decided to add Grace to my schedule every 4-6 weeks. Trying to add 10# each time as I work my way up to more weights. I last did Grace at the beginning of October at 65# so this time (Saturday 11/8)she weighed in at 75#. I know that you need to keep moving and stay under control. I also know that if you go out to hard that you'll suffer at the end. I went out really good, maybe a touch hard and the first 20 reps were no problem, I slowed slightly but didn't break, and the last 2 reps were tough, still unbroken. Time 1:40. Up five pounds in weight, down 6 seconds!

I'm a realist, and I fully expect my Grace times to start creeping up and over 2 minutes as the weights increase. I haven't set a time but if I had to guess I wouldn't move up 10# the next month if my time went over 4 minutes? Maybe 3? Guess we will see when the time comes. 

And then yesterday during the WOD I learned a valuable pacing lesson. 
AMRAP 10 min:
10 bar facing burpees
15 thursters (fran weight)
20 Chest to BAr

I did 65# and ring rows. Anyway, after the first round I felt like I could push harder. Instead of ramping up the intensity I jacked that shit all the way to 10 and flew threw the second 10 burpees. When I grabbed the barbell I knew I'd made a mistake as I couldn't control my breath. I wanted to push, to redline and hold it there for the last 5-6 minutes. I should have gotten in 3 rounds but I ended with 2 full rounds, 10 burpees and 6 thursters. It's all about that pace.