Tuesday, January 19, 2010

PP, good mornings and metcon

Back at my home gym...

Push press 4x1
45, 65, 80, 95, 100, 100, 100, 100, 100(PR) WOOOOOT!!!

I'm not really sure what my old 1RM was. The most I've done is 85 for 3 and the other day I failed at 90.

I'm totally happy with this.

Then good mornings 3x8 with 65lbs.
These are getting easier. I shall increase my weight next time....

Last, I did a metcon
Row 200M
max pull ups
row 200M
max push ups
row 200M
max pull ups
row 200
max push ups
 Time was 9:20

I forgot to record my numbers for the push ups and pull ups. Ha, oh well...

NY workouts

I've missed blogging on a few workouts because I was in New York.

While I was there I did an AMRAP in 10 of
3 65lb thrusters
6 push ups
9 un-anchored sit ups
Got 9 rounds

And it sucked

Then on Sunday I did DL 4x1

135, 185, 205, 215(PR)225(fail)

Yay. My old 1RM was 210

Only an increase of 5 lbs but I did get a couple of good tips on my form. Hopefully, with the 5/3/1 program it will go up a lot more. I'd love to have a 2xbodyweight by the end of the year.

Then, Nikki and I did some farmers walks and prowler pushing.

I love that shit. I wish we had a sled at my gym :(

As much as I hate coming home it is nice to workout at my own gym again.

Where I have lots of space.

Sunday, January 10, 2010

Snatch and DL/KB thruster

Snatch 1, 1, 1, 1 at 90-95%1RM

45, 45, 50, 55, 60, 65

So, I did a few more than 4 and went above 95%

My old 1RM was 55. The 65 wasn't really pretty, but I'll take it.


5 rounds
5 Deadlifts@130lbs
5 KB thrusters@20lbs each hand

Time: 4:28

This is 16 seconds slower than last time. BUT, I added 5 lbs to the DL....not awesome but all in all a good day.

Thursday, January 7, 2010

FS and KBS

I love driving  thirty minutes in a blizzard to workout for 8 minutes..

Anyway, tonight was the dreaded front squat/kettlebell metcon

7 rounds
5 85lb front squats
10 35# Kbs

Time: 8:37


When I did this a few weeks ago my time was 9:54


Tuesday, January 5, 2010

BS and BW metcon

I was so tired by the time I got to the gym. More tired than I can remember being in a long ass time.

But, I forged ahead...

Back squats 6x3@95%1RM

95, 115, 125, 130, 135, 145

That 145 isn't quite 95% but it was plenty hard

Metcon ...

5 rounds
10 burpees
9 box jumps
8 squats
7 ring dips (with blue band)
6 pull ups (green band)
5 push ups

Time: 17:57

PP and row

Push press 10x2@65%1RM

I used 65 lbs.

Felt good. Apparently I have some form issues on these. Working on it..

Then 200M row, as hard as I can. 30 seconds rest. Repeat 10 times.


Sunday, January 3, 2010


Today was going to be Elizabeth

Which was actually ridiculous and clearly a programming fuck up on my part.

Thursday I did 84 cleans, Friday was power cleans 2,2,1,1,1 and now Elizabeth??

Well, I figured I'd give it a shot. Last time I did it with 65lbs and did jumping ring dips. I was planning on trying the band for dips because jumping was too easy. I hadn't yet decided if I was going to add weight.

Until I walked in and saw a women, an older woman, doing Grace with 85 lbs??!!!

What the shit?

My MAX power clean is 90lbs. So, I did at least tell her I was in awe....and proceeded to load up my pathetic bar with 70 lbs.
All the while wondering. "what the fuck is wrong with me, why is my PC so low??"

So, I start the metcon. It's going good. I like using the band for the dips, way harder.
Anyway, I'm somewhere in the middle of the 15 portion of the cleans when Jay(the owner) says something about my form. I looked at him and he's like, "I don't wanna interrupt your workout..."  well, I just dropped the weight and said fuck the workout. I'd rather get my form fixed.

So...he took me back to square one. He had me do a few at a manageable weight and saw a few problems. Probably the biggest was that I was bending my elbows to soon. Really, just muscling the bar up instead of really exploding my hips open. Of course, one of the other problems was not getting under the fucking bar. He watched me fail once. He's like, "Amy! You have no problem with the weight, the bar was like chest high and you just gave up." "Stop thinking about it so much! It's about 2 seconds of discomfort, that's all. Nothing bad is going to happen. Now put some more chalk on your hands and get angry! You can't lift heavy with a smile on your face!"  Really, one of the best things I got out of this was thinking of it in terms of 'it's not about getting the bar really high, it's about being able to get low enough to catch it.'
Anyway, we worked on it for a while. Him adding the weight for me. On the last rep I failed once. Got a talking to and tried again. In my mind I was fucking determined to nail this. I didn't care if I only lifted it 3 feet off the ground and had to lay down to catch it, I was fucking getting this.

And I did.

I also thought it was 95lbs until he pulled off the weights and showed me I had in fact just nailed 100lbs. Now if you know me at all, you'll know I have been wanting this so bad I could taste it.
Damn if I didn't squeal like a little girl. I wish I had video because I'm sure I was glowing...

You know what is great about a moment like this? It's not about love or money or work or anything like that. It's not something anybody can do for you. I feel lucky that I have something like this in my life. A passion that brings me so much joy. There are no shortcuts, no easy way. Hard fucking work got me here.Nobody can take that from me.

Friday, January 1, 2010

Cleans, GH sit ups and good mornings

If it is possible to die from sore traps, I will today.


21, 18, 15, 12, 9, 6, 3

65lb cleans
GH sit ups

Time: 17:14

Holy jesus that took a long time.

It wasn't insanely hard but I think I wasted a lot of time hunched over the bar...that moment where you're trying to decide if you have the strength to do another rep...

I rested a few minutes. Then did good mornings


They felt pretty good. That's the most weight I've done with those.

And...I am feeling all of this today.

HO-LY SHIT....traps, abs, hams, biceps......plus the effects of last nights 3 or 4 beers. Or was it 5? Oh and the glass of champagne or 2...