Fitness
Every Minute, On The Minute For 12 minutes:
2-4 Hang Power Clean and Push Press or Split Jerk
Add weight after the 4th and 8th reps only if appropriate
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Performance
Every Minute, On The Minute For 12 minutes:
2-4 Power Clean and Split Jerks
Add weight after the 4th and 8th reps only if appropriate
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Fitness/Performance:
“Annie Get Your Abs”
Alternating Rep Rounds For Time Of:
Double Unders
50-40-30-20-10
Weighted Sit Ups
15-12-9-6-3
If you don’t have Double Unders, you can do either 1/2 volume attempts or 3x volume Singles.
Post results to comments.
C+J exposure 2/4
Tough Titsday
IRONMAN Lake Placid Results
Congratulations to Jenna J and Paul B for running IRONMAN Lake Placid
Paul B
Swim 1:30:00
Bike 8:25:15
Jenna J
Swim 1:28:52
Bike 8:16:14
Run 5:30:11
Total Time: 15:34:09
TTD PL Meet Results
Congratulations to everyone who competed in yesterday’s powerlifting meet. The gym couldn’t be more proud of it’s tough ladies, novice and veteran alike. Below are the results for top 3 women in each weight class.
Ladies:
Jess Bailey 575
Alissa Mounsey 535
Nicole Ashley 530
Sarah La Rosa 400
Most Outstanding Winner:
Melissa Loranger 657.5
(Based on Wilkes Formula)
Click here to see the first batch of pictures from the event. More to come soon.
Competitors: What was the competition like for you psycholgically? Did you get nervous? What kind of energy did you have? If something didn’t go as planned, how did you react? etc.
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Jess Fox’s 300lb Deadlift
Awesome meet yesterday– great lifting ladies!
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I hit my volume day afterwards at open gym:
Squat: 270x5x5 no belt
Solid– the snap is back.
Bench: 185x5x4
Good. Trying to focus on driving my heels in on every rep.
Chins: 4,4,4,4,5
Good workout, but no prowler today. Ended up gabbing with Margie and Michelle too much during the benching…
6am with D.O.
Clean and jerks:
135# for the first 4 rounds.
155# for the last 8 rounds.
A set of 3 on the first round, then 2's for the remaining rounds.
"Annie Get Your Abs" in 5:30 with a 30# dumbbell for sit-ups. Double unders felt good today.
6am group class with coach DO. I went 155 x 2 for the first 4 rounds, 175 x 2 for the last 8. These were tough and all, but sweat may have been the limiting factor here. Finished the WOD in 5:04 with a decent sized puddle, which is a little faster than my best Annie time.
Inspiring to see all those huge numbers on the board this morning. We have some strong ladies, dames, and broads at CFSB!
The competition yesterday was pretty awesome. I was definitely nervous going in and knew I would be until I got my first squat. After that, I felt comfortable and confident and my lifts felt great. I only had one failed lift during my last lift on the bench. Made a 10# jump and probably should have done 5# instead. I wasn't upset by this at all though. One of the keys for me was to have every warmup set mapped out and open with something that I knew I could hit for reps. Big thanks to the hubby for helping me map out my training for the last 3 weeks. He was huge in helping me achieve PR's in all of my lifts.
Overall I feel like we all had very positive energy. Sure there were nerves but there were way more smiles and laughs and shouts of encouragement. Such a fun day. Huge shout out to Margie for creating and running this event! Also big thanks to our judges (Jeremy, David, Michele), spotters (Fox, McD, PR), Bierkraft for a yummy pulled pork meal and to all of our awesome spectators!
1. You didn't ask, but I'll tell you anyway: Supple Leopard placed a respectable 4th last night, earning 2 more points and (I think) locking us in for the playoffs. As with last week, we had a perfect first round (the subject: girls), and as with last week, we had a disaster in a later round (about nautical and weather concepts…oh well). Go team!
2. To answer the question of the day, I was totally psyched out! I was especially nervous about following the commands, because when I'm about to lift that heavy I just blank out everything except my feet and the weight on my back. Fortunately, that bit wasn't nearly as bad as I was afraid of. But the only weight I was totally chill about moving was the bench press, since we did it in the last cycle and therefore I was pretty confident about what I could actually hit. It's been 4 months since I tried for a 1RM in squat and deadlift and I didn't know how much not being in strength cycle was going to change things.
3. I got some funny looks from DO and Margie for coming in today, but I can always use more help cleaning. Kept it light — I was definitely feeling the effects of Titsday combined with not having cleaned in a while. 63 for 4 reps, 68 for 8, with DO threatening to make me do burpees if he caught me recovering the wrong way. WOD with half double under attempts and a 15# DB, 7:40. I think I got 8 DUs in a row once; the rest were in 2s and 3s, and I once again have whip marks all over my legs.
Squat: 282.5x3x5
Press: 102.5x3x5
Clean: 155x3x3
Squats were cool, heavy but doable. Had to get some yelling going to help out though. Press was heavy but ok. Basically just picked a number to get some work in. Will let jetemy decide what to do with this next cycle. I'm at a loss. Dropped down to 155 from 175 last week to work on technique a little bit. Felt ok. One more session before next cycle and we'll be off. Had been having some issues with my calves the past week. Rolled them out today and it was horrific. I guess when you ignore parts of your body for months it doesn't go too well.
I too got a scolding from Margie for coming in this morning but I'm glad I did. Worked doubles at 95# OTM–man, my wrists and elbows really feel this movement. Then, WOD in 6:55 with 20#DB. First set of DUs was a total disaster–had to change ropes. Then everything went pretty quick until I had to tie my shoe at some point. Arggh.
(My Titsday experience post is on yesterday's thread.)
Wonderful day yesterday! It is always a pleasure to watch people lift, but particularly inspiring to corral a group of women exclusively. The range of experience was broad, which is such a valuable environment for both new and experienced lifters. I have lots of respect for all the competitors for being willing to risk getting on the platform and moving challenging loads in front of a crowd – it takes a lot of guts and you should all feel proud of yourselves.
Of course, I must give very big thanks to Jeremy, David and Michele for their consistent and attentive eyes, as well as Fox, PR and McDowell for their stamina and quick hands. Also thanks to Mel Lloyd for jumping in to help with spreadsheets and tallying (particularly after a difficult guest appearance by Rob Is. Love you Rob.)
I hope very much to be able to host another Titsday Meet in December (assuming I am in town long enough), so look out for it!
Yesterday was so much fun! Already looking forward to the next one. Psychologically I had a lot of (positive) nervous energy. Not putting any hard expectation on myself to PR (combo of coming back postpartum and not being able to train my lifts consistently) also helped me relax more than usual. So many inspiring lifts yesterday, really makes me anxious to get myself back on the platform on a regular basis. Big shout out to the organizers, judges, and especially the spotters! Such an awesome day.
I gave myself a lot of pressure to hit a new PR (200# squat) and my nerves got the best of me. Maybe was an unrealistic goal. Mobina & Noor, I did not make it. Next time I will!
However, it was awesome watching all the ladies moving massive weights. Especially, after my last DL, I sat there with a beer on my hand (thanks Mel- my platform partner) watching Jess Fox killed the 300lb DL.
Thanks to Fox, Margie, Jeremy & Michele for giving me tips on my lifts. I also want to thank the spotters and Judges.
First workout in 3 weeks
Squat
225x5x2, 10
Press
135x5x2, 10
Squats felt way to heavy, the rep out wasn't that aweful though. Press was alright
Chins
3×10
Humbling. I had to rebuild my lifts twice last year, now I have to do it again.
The way out is through
3:00pm
about 30 Minutes of Foam Rolling and LAX ball on the roof. Fresh air (sorta)
Then I tried to meditate for 15 minutes. Mondays are a long day for me so it was nice to try and center myself a little bit.
5:00pm Group Class
OTM Clean + Jerk
145×4 Reps OTM
165×4 Reps OTM
185×3 Reps OTM
Missed the last Jerk. Got fired up for these.
WOD: 5:32? with a 30# DB which was harder than expected.
I planned on today being an off day because I was feeling kind of worn down. After the SMR on the roof I felt good enough to join the 5pm Group. Glad I did, got fired up during the C+Js.
So sweaty and tired. Must shower and sleep.
Mixed feelings about today's class.
The lifting went well. I wanted to do 135×2 OTM and it came off. But, it was very, very hard work, and at the end of it, I felt I had got my metcon for the day as well. The C&J just feels so explosive and dynamic. The heat was intense and I had lost a lot of fluid and was feeling beat down. I considered bailing on the metcon but then decided to do it. Bad move. A few minutes into it, before the 30 round, I started to cramp badly in the abs during the situps. I did the 30 round, came back tried again, and cramped again. At that point, I called it off. A big fat DNF – my first ever. But I was absolutely exhausted – I think I had really pushed it on the C&Js and it had caught up with me.
This is though, not the first time I have cramped while doing situps. Recently during weighted situps I had cramped as well. I wonder if I'm not drinking enough water in the heat and this is causing it. (This has happened on other occasions so I wonder if abs/situps are just a little dicey cramp-wise for me.) Any ideas, anyone?
First, huge shout out to Noor, who is gonna rock the bar exam tomorrow. Feel the good vibes – and crush that thang. Samir, dunno. I like things like coconut water and Gatorade – bu they have a lot of sugar. It's so hot it's a wonder there aren't a piles of depleted peeps everywhere.
DMak: 35# – and I didn't die!
Thanks to Laurel and Melissa!
C&J (power clean from deck and split jerk) 140×8, 145×4. These felt good. At this weight, I really need to focus on exploding on the jump on the clean, and sticking my landing on the split jerk. Also keeping back knee straight on the split jerk.
Annie's abs: 7:57 with 30#. DUs are starting to make more and more sense, but wind is an issue.
Whose idea was it to put HBBS after C&J? My traps hate you.
C and J… I was originally just going to do cleans but my shoulder has been feeling quite good so I pushed it. 125×2 OTM except for the first round when David had to give me some corrections and the 8th round when I had to towel off. Felt pretty good, the major problem was actually pain in my wrists.
WOD in 4:48 at 35#. Felt good, should have pushed it harder. All DU’s unbroken except one flub in the first round.
@ Tom – right on, I knew you’d have no problem!
Jess–The video of your deadlift left me absolutely giddy. Well done!
Another fun one. Performance at 105 across to work on my jerk landings. Wrists were heating up until Coach Margie helped me out with a cue to speed up through the middle with more hip on the cleans, which made the rack catch a lot more comfortable! Jerks felt great, can't wait for a few more exposures.
WOD was sweaty but double unders went smoothly. 5:45 with a 30# db.
5PM. Did last week's clean and jerk workout while on vacay so felt ready to get crackin' on this one.
C+J — haven't done split jerk in quite some time, so this was fun. feel really stable in that position. lots of muscle memory from yoga and dancing helps. Did first four reps @ 73#, last eight reps @ 78#. Definitely could've added another 5# since form and steadiness was there. My neck/shoulder have been tweaking out lately so focused on technique and not weight.
WOD
time: 5:01
DU's: 50, 20, 15, 10, 5
Sit-Ups: first round with 20#, then down to 15#. yowch.
*Was planning 1/2 DU's and then got really excited in the first round b/c they were flying so I went for 50. Hit a new DU PR: 36 REPS! Scaled back after that cuz I knew the endurance wasn't there.
Cleans @ 113×2 . I have never sweat so much in my life!
Annie with weight: @20lbs 5:01.
Terrific lifting ladies! Congratulations to everyone.
This is a day late.
Sunday was so much fun! I'm really glad I participated. It's nice to have a few benchmark numbers now. My benchpress is the only one where I felt like I hit a true max. I could have upped my BSQ and DL, but at least now I know what I'm capable of. Thanks to everyone who put it together!
I also felt pretty fatigued from TTD during yesterdays WOD.
Clean+Jerks: I did doubles OTM. 63# x 4, 73# x 4, 63# x4. Split jerks started looking a little shaky at 73#, so I took it back down.
WOD.
8:00 on the dot with 15# for sit ups. Yesterday was HUGE. I did my first workout with DU's and not DU attempts. Most I strung together was 9, but still a definite accomplishment. Yay!
I won't be back in the box until Friday morning. I'm currently a living, walking petri dish. Allergy testing. My back is full of giant stickers. They're annoying. And itchy.