Rock of Ages

WOW...feels like forever since I have blogged which it technically has been since last week.  The whole just kind of flew by super fast!  I hate how that happens on my long weeks off, it goes by too fast.

The week was filled with some great Crossfit!  RECAP:

MONDAY:

Strength: Sumo Deadlift 1RM  (I was able to lift 185lbs for my 1 rep MAX, my regular Deadlift is 205#)

WOD = 25 min cap

3-6-9-12-9-6-3

Wall Walks

OHS 135/95

T2B

This was ROUGH!  But such a good workout.  Killer shoulder work.  The hardest part was obviously when you got to 12 reps...I kept thinking "It's all down hill from here..." and would repeat that in my head.  I did this WOD at 65 lbs for the OHS, 95 is my 5 rep max so I don't think I could do that unbroken especially after Wall walks.  This AWESOME part of it was I did it at 10lbs heavier than any other girl that attempted the workout and I also completed it in 23:59 which noone else finished.  I was pretty stoked about that, definitely was husslin' not gonna lie.

TUESDAY:

Strength: Back Squat  2-2-2-1-1, 85% (2's), 90%, 95% (Pretty sure I did this at 135# for the 2 reps then 145#, my MAX is 155# I am looking to improve on that)

WOD

"Ledesma"

20 AMRAP

5 Para. HSPU

10 Toes through Rings

15 Med Ball Cleans 20/14

This wasn't too shabby, the Med Ball cleans were the worst part not sure why just gassed me out.  I did the Hand Stand Pushups with bands and could do them unbroken so I need to try to do them Strict/Kipping/or with lighter bands to make it harder.  I got 6 rounds + 6 Toes Through Rings.

WEDNESDAY: No WOD, hammies were SO blasted.  Took a rest day and hung out with Trish before she left for her Cali trip.  We watched some Revenge and just hung out.  Much needed recovery.

THURSDAY:  Went to Turtle Beach with Dani and got to literally swim with a Sea Turtle SO COOL!  But also got burnt ha!  I also watched Rock of Ages (clip from above) and LOVED IT!  If you like 80s music and musicals you will love this movie too! Even Justin liked it, so it must be pretty good ;-)

I think you can see some abs here :-P

Strength: Press Tempo 5x2, 5 sec up, hold 5 sec, 5 sec down (This was hard for me, my shoulders are my weakest body part along with my grip ugh.  Did the 5 sets at 65#s tried 70# wasn't having it)

  

WOD

10 min. AMRAP

3, 6, 9, 12, 15 etc....

Hang Snatch 95/65

Chest to Bar Pullups

I only made it to 12 reps on this workout.  I did the snatch at 55lbs to practice form, 65 was just a little too heavy at a Hang Snatch.  Chest to Bar Pullups I have never done before so I did them with a red band, let me tell you it is DIFFICULT to get your chest to that bar.  A really BIG kip is needed in order to get your body up there.  Plus, who wants to bang their boobs on bar...come on now ha.  The true failure in this workout was my grip, my forearms were toasted.

FRIDAY:

Skill: Handstand/Shoulder Taps/1 hand  (This was a lot of fun!  I am getting better in my gymnastic movements so it is so cool when I can actually execute them.  I have to get better at the actual shoulder tap but I did do a one handed handstand!!!! The shoulder tap requires more confidence.

WOD  

15 min AMRAP

10 KB Snatch 24/16

10 Box Jumps 24/20

10 Ring Dips

Brutal...just Brutal.  1 pood aka 16kg Kettlebell Snatch is pretty heavy but once I got in the grove of it, I could rock em out pretty good.  Box jumps were a breeze.  For the first time ever, I did Ring Dips but I used  a red band since I can't do them strict yet.  However, it was nice to try them on the actual rings instead of using the Matador (bar) for dips.  The dips destroyed my shoulders and back between my shoulder blades...sooooo sore ha.  

SATURDAY:

Skill: Anyhow Windmill using Kettlebells (Very technical move, going to try this more to build core strength)

WOD

50 Air Squats

21 Deadlifts 225/155

21 Push Press 95/65

50 Air Squats

15 DL

15 P.P.

50 Air Squats

9 D.L.

9 P.P.

BEASTMODE!  I did this workout Rx, BOOM, it was freaking hard.  155# deadlift is pretty heavy ha, I broke it down into sets of 3.  I wanted to make sure my form was good and I was engaging my hamstrings.  Push Press I broke down into sets of 5 or 7 if I could.  The air squats were the break from the heavy lifts, the first 50 I did unbroken then the next 2 sets I did in 25s.  I finished the workout in 15:59, just dripping with sweat!