Nat came over early today so did rack pulls with her.

135x5,155x3,175x3,185x3,205x3,225x3,235x3,245x1, 255x1, 265x1, 275x1, 285x1

* Pulls felt good I love the feeling of getting stronger :) I think we might have been able to go up a little more but we kept it there for today. Will be neat when we can pull 300. It's rather crazy that Nat had to take off so much time for her shoulder and yet she hasn't lost any strength. I'm sure once she jumps back in with two feet she is going to see PRs left and right.

BP: 5x5 55,65,75,85,95

WPU 5x5 10# did some singles went up to 22# not even close to my old pr of 30#. I'm slacking on the pull-ups.

*Had to make sure I could keep up with Nat's numbers on the 5x5 I have to say the 95 was pretty tough. We'll have to max out soon. Although I think my numbers are down BP is something I have to put some extra effort into or it goes down quickly.

Guess I should have checked this before I went to workout. I was wondering why I was sucking on the SP I just recently did a 5x5. Oh well such as life...

SP: 55(5),60(3),65(2),70(2),75(1),80(f)
PP: x1 80,85,90,95,100,105,110,115(f)

Crossfit Endurance workout with rower 30sec on 20 rest 8xs. I talked TM into suffering with me during this as well she did great.

I didn't warm up before I worked out and I could tell the difference.

SP: 5x5 45,50,55,60,65

Pull up ladder starting at 1 and going to 10. And this was not on the minute I just started at 1 pull up rested went to 2, 3,4 etc so rest between each set and still sucked.

*My pull-ups are down since I haven't been focusing on them during the strength cycle like I was planning on. CF WODs are going to kick my butt when I get back on the daily WOD soon.

Back Squats

BS 21: Michael told me about a technique he likes to use which is start light add 5# for 21 sets to work on a lift so I decided to apply that to BS today since it's my least favorite lift and I've been avoiding it this cycle.

Started with 45# added 5# worked up to 145 and much to my surprise I failed twice on 145. Which is well under my max. I really enjoyed this method and I'm going to continue to use it. Making it all singles and little or no rest was good for me. I was well bellow P on all my reps because I was focusing on one at a time. I am planning on adding this once a week and see how long it takes me to hit my PR and see if that leads me to a new PR which it seems it will.

HPC: 45(5),55(3),65(2),75(2),85,90,95,100,105,110(f)

Some light snatch work.

* Thought I was going to get 110 today but not the case it was close.

Rack Pulls with Nat

Warm up x5 135, 145, 165
7x3 175,185,195,205,215,225,235

Finished up with singles 245,250,255,260.

*Was nice to workout with Nat again.

SJ: 65,75,85,95,105,110,115,120(f)


Gavin was in the gym and he said you so could have got that mom. I tried three more times and no luck just beat down today really wanted to take a rest day but made myself do something. I thought I was due for a rest week first week of Jan but after checking the calendar it's not till 21 Jan.... hmm so need to think about if I will do a full strength cycle or just jump back into CF wods after the new year....


On another note was nice to see Nat and TM in the gym at the same time today... the old rivals.

PC: 65,75,85,90,95,100,105(not today!)

Also did CFE I like the 20 sec rest better than the 10 ;) Still UGH!!!

Good Day

I got 2 PRs today so that was a nice surprise. I felt strong so I continued on with singles.

SP: x1 55,65,70,75,80,82(pr)
PP: x3 65,75,85,90,95 - x1 100,105,110(pr)
PJ: x5 65,75,80,85,90 -x1 100,110,115

Annie

Ugh I can't believe this use to be my favorite workout! With real double unders it kicks my behind. My face is still as red as a tomato. 12:58(pr) At first I was getting so frustrated with the DU I don't know how many times I messed up on the first 2 sets after that it went much smoother although I felt like my heart was going to explode. Obviously I need to add in some DU as part of warm up.

BS: 7x1 95,115,125,135,145,155,160(f)

UGH I truly dislike BS I'm not sure what is with my aversion to lift is. My old PR is 170 so not even close. Obviously something I am going to have to make myself focus on. Usually I'm so upset if I don't get close to my old PR with BS I'm just like oh well... obviously my indifference is not helping matters.

HPC 7x3 45,65,70,75,80,85,90 x1 95,100,105(PR)!!
Shrugs: 105,125,145,165,175,195,205

Well today was SUPPOSE to be a low carb day..... however, Kristin brought over peanut butter balls which looked too good to pass up and they were amazing! And it was down hill from there had Godiva Hot Cocca at the mall, and pop corn with the kids. Tomorrow I will get back on track. I am very happy that I got 105 on the PC :)

Rack Pulls

Rack Pulls: 7x3 155,175,185,205,225,235,245
SP: 5x5 45,50,55,60,65

CF Endurance 3 1k Row with 10# vest. I did the endurance with Michelle she made me feel guilty. I had zero desire to do it but was glad after it was over. And Michelle was even nice enough to continue rowing till I was done since she beat me each time. Rowing can be so boring so it's much better to have someone to suck with you.

FS: 7x3 45,65,75,85,95,105,115
SDL: 7x1 95,105,115,125,135,145,155

HPS worked up to 72
BE 3x10


I have never tried to go heavy on the hang power snatch so was interested to see I went up to 72 I didn't take any real rest between reps because it wasn't really suppose to be heavy after the other part of the WO. We'll have to try to max out on this soon.

PJ: 7x1 65,75,85,95,105,110,115(PR)
PP:7x3 55,65,75,85,95,100

50 Abmat

Happy with the PR I have been trying to get 115 for awhile now.

Coffee

I swear I am addicted to coffee. Anytime I walk into the kitchen I think a cup of coffee would be nice... I had to stop myself at least 3xs today from making a cup. I have no issues with caffeine it's the carbs that come with it. I know there are many ways to cut down on the carb intake but it just doesn't taste the same without real milk and sugar. Rather relaxing rest day we put up the christmas tree, and went to the bookstore the usual.

So I was "suppose" to do a metcon workout today, however since I love them all so much I couldn't decide and went with Bench Press instead.

BP: 5x5 65,75,85,90,95
Shrugs 7x1: 115,135,145,165,185,195,205