T minus 13 days

I can't believe the Games are less than 2 weeks away. I've been so busy lately, I've been neglecting my blog. That, and now I'm working out alone most of the time, so I don't have any good photos to post.

Thursday, 090625

WOD: Modified "Nate"

AMRAP in 20 minutes of:

2 Muscle Ups
2 HSPU (to the floor!)
8 KB swings, 1.5 pood

I got 9 rounds, almost on the dot. I would have probably gone for another muscle up, but I tore my wrist open on round 9. Ouch, that hurts.

Friday: Rest

Saturday:

Warm-Up: Not much, I was feeling rushed. My brother was back in town and we were going to workout together. I have started doing a much longer warm up than I used to do, and Justin just kind of waits for 321go, and then he's good to go.

WOD:

30 Pullups
50 Double Unders
21 Thrusters, 75#
50 Double Unders
21 Hang Power Cleans, 75#
50 Double Unders
21 Overhead Squats, 75#
50 Double Unders
30 Pullups

12:48

My legs were pretty toast after this. They were like jello! I didn't realize how hard it was until much later, going up and down the stairs, my legs were shaky. Great WOD. Try it, let me know how it goes!

Today 090628

Warm Up:

• Row 1000m in about 4:50
• Dynamic mobility work

Skill work:

• Clean Pulls 5-5-5-5-5
• 115-125-135-145-155
• Clean, 125#, 4 singles. 2 squat cleans, 2 power cleans
• Snatch Pulls 5-5-5-5-5
• 85-85-95-105-115
• Snach, 95#, 4 singles. 2 power snatches, 1 split snatch, 1 squat snatch

WOD: Death by Rowing

• Row 1 calorie the first minute, 2 calories the 2nd minute, etc, continuing until you cannot row the required number of calories in the minute.
• I got 14 rounds, and 13 calories in the 15th round.
  
• That was hard.

Afterwards, Sammy and Mikey helped me stretch:

Push push push

Well, in between making postcards and posters for the gym, training clients, and shopping for new shoes, I managed to get a workout or two in. I order a pair of Inov-8 trail shoes for the Bridger Ridge Run.

Yesterday, aka Tuesday 090623

Warm Up:

• 1k row in 4:35. Feeling great today!
• Dynamic Mobility
• 3 Rounds of: 30 singles, 8 jumping ring dips, 20 sec handstand hold

WOD:
5 rounds for time of:
10 Ring Rows (with feet on 20" box, so basically, inverted)
10 Ring Pushups
50 Double Unders

14:50

That was really hard. I probably should have knocked the amounts down to 7 ring rows and ring pushups or something like that. But I didn't.

Today, Wednesday 090624

Warm Up

• Row 750 in 3:30ish
• mobility
• Push Jerk practice with 35# and 65#

Push Jerk 1-1-1-1-1-1-1

95-105-110-115-120-125-125-130PR-135F oh well

Yay! A PR! My feet tend to get a little crazy around 120# - I definitely try to split. 130# actually felt really good. I went for 135# but I didn't get my head under it at all. Actually, here is a video:

Jenna Push Jerks from Jenna Rettenmayer on Vimeo.

Catching Up

Wednesday 090617

This was one of those days where nothing went right. To make a long story short, my workout plans got ruined, so I ended up doing a WOD at, like, 8 p.m. I decided to snatch.

Snatch 1-1-1-1-1-1-1

105-105-115f-115f-115f-115 (finally) then 120f a bunch of times.

I was really frustrated because I KNOW I can snatch 120. I think I can snatch more than that. But for some reason, I just wasn't committing to it.

Thursday 090618 - Rest

Friday 090619

Warm Up

• Mobility work
• 3 Rounds of: 20 Double Unders, 20 sec handstand hold, 10 KTE
  

WOD:

AMRAP in 20 minutes of:
400m Run
15 Push Press, 65#
15 Pullups

5 Rounds + Run

My task was to do as many unbroken sets as possible. I have never used that much weight in a WOD for push press before, so that was pretty awesome :) This was a hard WOD. I mean, really hard. I haven't come so close to pukie EVER in CrossFit, and certainly not for that long after the workout. I was wrecked for the rest of the day!

Saturday 090620

Warm Up

• Mobility Work
• 3 Rounds of: 2 HSPU, 4 Ring Dips, 8 OHS w/PVC
• Med Ball Conga Line x 3
• Deadlift 85x5x2, 125x3, 175x2

Deadlift 1-1-1

205-220-225

Front Squat

145-155-165

Post Wod:

• Foam Roll and Stretch
• KTE 3x8
• Hip ext 2x10
• Back Ext 2x8

Sunday 090621

Warm Up

• 1000m Row in about 4:50
• DROM
• Cleans @ 45# and 65# working on full hip extension

WOD
3 Rounds for time of:
4 HSPU
5 Squat Cleans, 95#
6 CTB Pullups
7 KB swings, 53#

5:26

All sets in the WOD must be unbroken. If you mess up, e.g. fall off the wall in a HSPU, you must start the set over at 0. Not the round, just the set. I was fine except I had to re-start my HSPU in the 2nd rounds TWICE, and I actually had to add an Abmat because I was just reaching muscle failure. Damn HSPU.

That 53# KB is HEAVY.

Here is a short little video of the last round of my workout:

HSPU/Clean/PU/KBSwing WOD Round 3 from Jenna Rettenmayer on Vimeo.

Interval FGB

Whew! What a crazy week this has been!

Monday:

Warmup:

• Dynamic mobility work
• 3 Rounds:
• 20 double unders
• 10 OHS with PVC
• 10 HPC with 35# bar

Interval FGB
3 or 4 Rounds, each for time, with a 2 minute rest between rounds:
20 Wallball, 14# ball, 10.5' target
20 Sumo Deadlift High Pull, 55#
20 Box Jumps, 20"
20 Push Press, 55#
10 Calories on Rower

4:32, 4:30, 4:49

I kept it to 3 rounds because I was feeling pretty "meh" during the warm-up, and I was instructed to do 3 rounds if I wasn't feeling too good. I probably could have done 4 just fine if my workout buddy had done 4. But, as it were, I had barely talked Justin into doing this WOD with me, and he only did 3 rounds. I was pretty beat at the end, so maybe 3 rounds was just the way to do it.

My task was to keep my time on each round to within 40 seconds of the other rounds. I did that easily. I wonder if maybe I am not pushing hard enough on any given round? Or maybe I am just awesome!

Just kidding on that last part.

Tuesday:

Warmup:

• Row ~ 800m in ~ 3:50
• GHD situps 3x10
• Back extensions 3x8
• Mobility work
• DLs at 85# and 135#
• DU practice

3 Rounds for time of:
15 Double Unders
15 Deadlifts, 135#
15 Chest-to-bar Pullups
15 Pushups

8:36

My task was to keep this around 10 minutes. I succeeded! The pullups felt rough - I haven't done Chest To Bar Pullups since the games....I've actually hardly even done pullups. So, it was good to do those again.

It has been super muggy here lately. When I was deadlifting in this WOD, the bar kept sticking to my legs. Yuck.

Busy bee

Oh my god, I've been terrible at keeping up with this! I've had a lot going on this past week. I'll start with the workouts, and then get into the weekend fun :)

Tuesday 6/9/09

Warm up:

• 3rds easy 'Cindy',
  
• foam roll hammies,
  
• DROM,
  
• OHS practice with light weight

WOD:

100 OHS @ 65#. Every minute that rolls around the clock, do 7 knees to elbows, the clock doesn't stop and you start squatting again when you have finished the KTE.

This took me 10 minutes. Did I mention how terrible I am at KTE? I am good at OHS - I never had to break up any sets, and I got 23 squats in the first minute.

Post WOD: 3x250m Row with equal rest.

57.7, 58.0, 57.9. Ouch.

Wednesday - Rest

Thursday 6/11/09

Warm-up:

• 1k Row in 4:39, easy.
  
• DROM.
• 3x10 GHD situps and hip extension
• 2x5 back extension (wow, these are tough!)
• Deadlift 85x5x2, 125x3, 175x1

WOD: Deadlift 1-1-1-1-1-1-1

215-235f-235f-215-220-225-230-235f

Post WOD: 2k row in about 9:56.7, easy. Stretch and foam roll.

Friday 6/12/09

Warm Up:

• 3 Rounds:
• 100 singles
• 6 ring dips
• 12 squats

Mobility work

"Helen"
3 Rounds for time of:
400m Run
21 KB swings
12 Pullups

8:12 PR by 2 seconds. A lot of pain for not much gain! KB swings felt slow today, and therefore my grip was pretty much gone. I fell off the pullup bar with 3 pullups to go, which was a bummer. I got right back on but I was bummed. Last time I made it all the way through unbroken. I wasn't feeling very good before I started this WOD so I suppose I should be stoked with the PR!

Saturday 6/13/09

Warmup

• 1k Row in 4:50ish
• DROM
• Berg WU 3x with 35# bar
• Front Squat 35x5, 85x3, 125x1

Front Squat 3-3-3 @ or above 85% of 1RM

140-140-140

My form was feeling a bit sloppy at first. My lower back was super sore from the back extensions earlier this week, and it made it way harder to do the front squats. I just felt like I couldn't keep my elbows up today!

"Gwen"
15-12-9 reps of Clean and Jerk. No resting with the bar on the ground in each round, but you can rest as long as needed between rounds. Find the maximum weight you can use.

I used 85#. That was pretty dang hard. I really don't think I could have gone harder.

Then, I spent all day yesterday teaching a women's Mountain Bike Clinic in Helena. I was in charge of an Advanced group of riders, which basically meant that we did a TON of climbing. Needless to say, my legs were pretty toast from the morning clean and jerks. That, combined with being out in the sun all day left me pretty dang tired. Today was a much needed rest day. Tomorrow, another opportunity to lay it all out on the line.

Oh, good news! I just got 2 personal training clients for 12 sessions each, which will take me from here through the games. I am stoked! It's definitely going to make me a LOT busier for the next 3 weeks...but that's better than being bored, right? Tomorrow is also the start of our next On Ramp program, and we have a full house, so I am really excited!

Everyone needs a Coach

It's true.

I decided that I needed to hire a coach in order to prepare for the Games. On the one hand, I don't have any expectations for myself at the games, as far as doing well. I'd love to finish in the top half, but I also am just so stoked to be going, even if I get DFL, it won't matter. I'm just happy to be among the top 75 CF athletes in the first place.

So, Chris, my coach, has cooked up some nasty workouts for me. He's great - very thorough. Obviously willing to attack my weaknesses. I love it. I haven't posted for a couple of days, so here goes. One of the things I need to work on is documenting my warmups and cool downs, as well as any Buy In that I might do.

Sunday:

Warm Up

• 1k Row in 4:40, nice n easy
• Mobility work - I did the Catalyst Athletics Warmup
• Shoulder Mobility

Buy In: Push Press 3-3-3. Keep it at 85% of max and above. If I don't know my max, go for it after 3 heavy sets.

• Warm up: 35x5x2, 65x5, 85x2
  
• Work sets: 105, 110, 110
• 1RM attempt: got to 120, failed 125. I think it's in my head.

WOD:

• AMRAP in 10 minutes of:
• 7 Wallball
  
• 7 Burpees

10 rounds + 7 WB + 4 burpees. 14# wallball, target bottomed at 10'. Brutal.

Post Wod: STRETCH and foam roll!!!

Monday:
Warm Up:

• Jump rope for 4 minutes. Practice double unders. Never got more than 9 in a row today :(
• Dynamic Mobility - Catalyst Athletics warmup again. Love it.
• Shoulder Mobility - tight shoulders/pecs
• Burgener WU - once through with PVC only

Buy In: Snatch. Light sets of 5, don't drop the bar.

• 35x5 hang power snatch
• 45x5 power snatch
• 55x5 2 power snatch, 3 squat snatch
• 65x5 full snatch

WOD:

2 Power Cleans, 65# (no dropping bar!!!)
20 Pushups
4 Cleans
18 Pushups
6 Cleans
16 Pushups
8 Cleans
14 Pushups
10 Cleans
12 Pushups
12 Cleans
10 Pushups
14 Cleans
8 Pushups
16 Cleans
6 Pushups
18 Cleans
4 Pushups
20 Cleans
2 Pushups

13:13

Hardest part was the pushups. My shoulders were toast from yesterday. I reached muscle failure way before I felt I should have on the pushups. Frustrating. Cleans were good, but I felt like I didn't start doing them efficiently until the last round or 2. I thought this WOD would take more than 15 minutes.

Post WOD: Stretch and foam roll again. My legs are TIGHT!

TGIF

That's all I can say. I am so ready for the weekend - too bad I have to work all day tomorrow! I finally got a curtain rod, and a drill, and some drill bits, and my 100% light blocking curtains. I can't wait to install them tomorrow and SLEEP tomorrow night. I certainly need it!

WOD 090605

4 Rounds for time of:
5 HSPU
10 HPC, 95#
25 Squats

8:06

This killed me. I am really sore/exhausted/beat from "Fran" yesterday. I don't think I did any of my sets of squats unbroken, and that is really un-like me. I also had major trouble with the HSPU today - I couldn't seem to stay on my hands, and I felt pretty weak. Oh well, it felt good to do.

I'll leave you with the video of my last "Fran":

Jenna does "Fran" from Jenna Rettenmayer on Vimeo.

No, I do not have any cereal

I went to the grocery store today and purchased about 15 pounds of chicken, 5 pounds of beef, strawberries, bananas, onions, and artichoke hearts. Oh, and guacamole. As I was checking out, the cashier exclaims "You don't have any cereal!"

"Um....no. I don't eat cereal"

"It's the 13 hour sale!"

"Ok."

"All the cereal is on sale for $1.79 a box"

All of a sudden I don't feel so bad about paying $3/pound for grass fed beef. Don't these people know that sugar costs, like, 8 cents a pound. Cereal is pretty much all sugar. Do I need to go into the math or do you get it?

No, I don't have any cereal, nor will I ever again buy any. Especially not for my future children.

---

Sorry I have been a terrible poster. I have been really incredibly busy at the gym. So much to do, so little time. Here's my WODs this week: I hope to post more, tomorrow.

Tuesday

Front Squat 3-3-3-3-3

135-145-150-155x1-135-135

That sucked. My legs were shot from "Kelly" on Monday. Oh well.

Wednesday

Rest - I haven't been this sore in a loooooonnnnng time!

Thursday (today!)

"Fran"
21-15-9 reps for time of:
65# Thrusters
Pullups

4:15 PR by 1:11

I've got a video of this I'll post up tomorrow or the next day, or maybe Sunday. My goal was to do all sets unbroken. I didn't get through 15 pullups unbroken. I did 10. Everything else was unbroken. When I was done, my fingers were completely white and I had no feeling in them. It was really strange. I was really hoping for under 4 minutes. Next time!

Aaaannnd, finally, I got my videos up from Regionals. Here is the video of me doing WOD #2 (3 rounds for time of: CTB pullups, 105# front squats, burpees). I am kind of in the middle of everything. I did this WOD in 5:33 which was the winning time (by 30 seconds, and about 90 seconds in my heat!)

Pullup/Front Squat/Burpee from Jenna Rettenmayer on Vimeo.

"Kelly"

Yep, you guessed it! I'm back at the training now. I didn't get a plan together yet, so I just jumped in with the 6:15 class at my gym. For some reason (unknown to me at this time) we chose to do "Kelly" today. It didn't look that bad.

"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps, 20"
30 Wallball shots, 14# ball

26:20

Our targets are bottomed at 10'. I was hoping for under 25 minutes...but I didn't get it. It was hard mentally to get into this game today. My box jumps felt really good today, surprisingly. The runs felt really tough, especially the last 2. I got a wicked side ache in the 4th round that wouldn't go away, even when I was done. The wallball was probably the hardest part, but I hate wallball. I wasn't able to push it as hard as I would like, but then again, it's a hero workout. Those aren't very intense, just long.