Friday 2/6/2010.
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
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Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
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Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
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NUTRITIONAL WEBSITE!! This was a great find for me... the website below lists a LOT of nutritional information about food you're interested in eating (including glycemic loads; carbs/fats/protein ratio; nutrient balance; protein quality; amino acids; types of fats: mono-, saturated vs. unsat., Omega 3 vs. 6; etc).
At the top right of the screen you can type in any food you're curious about (I typed in "cocoa powder" and 12 diff options popped up. I was able to find unsweetened Dutch chocolate powder I wanted to use) and it will tell you all the above nutritional facts and more. I can't vouch for the rest of the website, but this search tool is very useful - I'm constantly trying to determine glycemic loads for new fruits/vegis I want to try and typing in "Glycemic load, sunchoke" into Google doesn't always give me the result I want. The site also includes fast food choices and their nutritional values, though that might just make you sad. I also typed in doughnut... and there were 51 options to choose from. I'm not a big doughnut person (though I know many CFCers who are), but I did type in doughnut just to check. My all-time favorite Krispy Kreme doughnut has a GL of 19. Sigh.
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Nutrition
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
I just learned that there isn't a flat feet requirement for thrusters. However, the athlete must move in a controlled manner. Therefore if you were on your toes and were off-balance, I would not count the rep until you established balance.
ReplyDeleteNice work yesterday. Those were some heavy thrusters!
i think fitday.com works in a similar fashion....where is krispy kreme around here? i haven't had one of those in like a year.
ReplyDeleteThanks Jonny, for looking into that for me!
ReplyDeleteAnd Emm - Thanks for the second link! As for Krispy Kreme... I have no idea. They were a favorite from my childhood
95# is HEAVY!
ReplyDeleteKrispy Kreme. Union station. And every Jewel carries them. I hate donuts, but if I get a Krispy Kreme in my mouth, I need 5 more. What's with that?
we didn't have krispy kreme in milwaukee until about 3 years ago i believe lol...we don't even have a white castle, i would have too drive 35 mintues too get some.
ReplyDelete