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!

No rest for the weary.

It occured to me the other day that I have not taken a vacation since I opened my gym. I've gone out of town, and I've traveled places, but I have not gone anywhere that did not involve work. On my ski vacation to Park City, I went to a Dutch training seminar. I wouldn't have gone if I hadn't been able to make a work-trip out of it. I've gone to certifications, of course. That's not a vacation though. Even last summer, when I went to Whistler before we opened the gym, I made a special trip to Whistler CrossFit, partially to get exposure to as many CrossFit gyms as I could, and to network, of course.

Even in a couple of weeks, when I go mountain biking in Fruita, I am planning on making a stop at CrossFit 801 and CrossFit Park City. Not technically work, I suppose, but important networking nonetheless.

But, you know, I'm okay with my lack of vacations. I love my job and even if I went on vacation, I probably wouldn't stop thinking about Bridger CrossFit.

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WOD 090507

Hang Power Clean & Push Jerk 1-1-1-1-1-1-1

95-105-110-115-120-125-125

All PRs from 110# and up.

Then,

2k Row

8:33.5

PR by 33.3 seconds since sometime last fall....

Pretty darn happy with today. I wore my new Saucony Type A2 running shoes. They're kind of a racing flat - probably made mostly for the 10k distance. They're definitely kind of squishy compared to all the other shoes I've been wearing, but I wanted to have a good running shoe that I can also WOD in. Plus, I think they're absolutely spectacular to look at, so wearing them makes me happy :) I probably could have gotten the 130# clean and jerk today had I been wearing my lifting shoes....but, I'm okay with it.

Here's a video of my first 125# Hang Power Clean and Push Jerk. It's not pretty, but hey, I did it.

Hang Power Clean & Push Jerk 125# from Jenna Rettenmayer on Vimeo.