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!

Success, failure, and lessons learned

Yesterday I competed in my first-ever Weightlifting competition. What a blast! The atmosphere was very encouraging, and fun, and very competetive. I only had 1 female to compete against, and she was in a different weight class (even though we are only 4 pounds difference in size!) and I pretty much knew ahead of time she was going to beat me. See, she had been training the olympic lifts at least weekly for several months. I have gone for 2 max snatch attempts and 2 C&J attempts each since last July.

I usually get really, really nervous in front of a crowd, so I started my lifts conservatively. I started with a 45kg Snatch, which I have never, ever missed before. I got it! Not only that, but it felt EASY. Something about being on the spot makes the bar feel 10kg lighter. I went up to a 50kg snatch, which is a bit trickier, and something I have only done once. I got that, as well, so I decided to go up to 55kg, which would be a PR. Much to my surprise, I got it over my head as well! But, I think I was so shocked by that fact, that I lost my concentration, and I missed the lift. AND, I missed it to the back. Usually when the weight gets heavy, I lose it to the front, because I get scared and don't get under it. Even though I missed 55kg, I am really pleased with my snatching.

Then, for the Clean and Jerk. I started out at 60kg, which was easy. My goal for the day was 65kg, but I decided to make that on my second attempt. I got it, and that was a PR. I was feeling tough, so I went for 70kg. I got the clean, which was a PR for the clean. I went for the jerk, and I missed it. Honestly, I think I've got that jerk. I think, again, I just didn't believe that I could do it.

I can't wait to go for another max Snatch and Clean and Jerk. I also can't wait to do another weightlifting meet. I learned that I don't get as nervous in front of a crowd as I had thought I would. I also learned to maybe not be quite so conservative with my starting weights. In both cases, I was wishing I had another attempt. I am confident that with another try for both weights, I could have gotten them. That would have given me 10kg more in my total! AND, more PRs!

Take that, Angie

After yesterday's exhausting Inverted Burpees and Oly lifting, I barely had the energy to tackle "Angie" this morning. But, I had a standing date with my brother to do the workout at 7:30 a.m., and I certainly wasn't going to put her off until tomorrow. She turned out okay though.

"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

For time.

19:52

There's that Sub-20 minute Angie I wasn't sure I could ever get!

I reviewed my Goals for 2009 aka my 2nd year of Crossfit, and I noticed that I have 5 of my Benchmark WOD goals already achieved. The other 4 benchmarks I have not attempted since making my goals. I still have a ways to go on my strength goals (well, except the deadlift), but I am confident now that I will get there.

Isabel, anyone?


135# Clean and Jerk 090422 from Jenna Rettenmayer on Vimeo.

140# Clean and Jerk 090422 from Jenna Rettenmayer on Vimeo.

No news and big news

Another busy day, but today marked the end of the really busy streak. Now it's back to normal...

I was so incredibly sore this morning from yesterday's rest day, err, squats and trail run. I decided to tackle the 100 Inverted Burpees for time. I had heard from others that it wasn't necessarily a very hard WOD, so it sounded like the perfect thing to loosen me up.

7:30 a.m., WOD 090422 Part 1

100 Inverted Burpees, for time.

12:25

I didn't kip to standing, because I can't really, but I did roll onto both feet. I also used a wall, because I thought it would take me too long to do free standing handstands. My kick-up to the wall was nice and smooth and I made sure to keep a fairly decent handstand the whole time.

Then, 1 nap for time. 1 hour :) Actually, it was a pretty lousy nap. It's all I had time for - back to the office for some more computer work.

7:30 p.m., WOD 090422 Part 2

Snatch, figure out what weight to start with for meet on Saturday.

65-85power-85power-85-100-100-100-110f

Not happy with that 110 fail, but even 85 felt really heavy today. I was feeling exhausted, like I shouldn't even be lifting. I got 100 pretty easily 3 times, so I'm thinking 45kg would be a good starting weight for Saturday. I was hoping to go up to 50kg after that, and then maybe 52.5 or 55 after that. 55kg would be a PR, but I know I have it in me.

Clean and Jerk, go for a 1 rep max

95-105-115-125f-125-130PR-135PR-140f-140PR

Even 125 was a PR since I opened up Bridger CrossFit. I've got video....but I'll save that for a rest day :)

Tomorrow: "Angie" I was hoping to tackle her when I felt fresh. Hopefully I can still get a good time tomorrow. If not, I'll at least die trying...

I'm going to do WHAT? In front of an audience?

I don't know what in the world I was thinking, but I signed up for a Weightlifting meet next weekend. It's being held at CrossFit 4800. Yes, our local rivals/competition. They extended an olive branch. I grabbed it. How could I not? I mean, I just set a 10# Clean PR, which brings me to a total of 20 pounds MORE than I could ever clean when I was at CF4800, being coached by world-class coach Steve Gough and former Olympian Mike Karchut.

Of course, then, I realized my Jerk isn't up to par. And, unfortunately, it's the Clean and Jerk. I decided to add some Split Jerk as a Buy-In to the WOD.

I also realize that I haven't gone for a heavy Snatch since my 110# PR that I set in February, when I was motivated by Dutch to do so. That will have to wait. Until Sunday.

Here's the latest workout:

WOD 090416

Buy-In: Split Jerk technique work. Go heavy, but not too heavy.

35-85-95-105-115-125-130PR

Good enough for me.

Metcon:
5 Rounds for time of:
95# Thrusters, 5 Reps
10 Box Jumps, 24" box

5:39

That beat my boyfriend by 4 seconds. Yes, I am proud of that one. Same size box. 35# less than my bodyweight, 65# less than his. 95# Thrusters have never felt so easy.

Cash-Out: Muscle up practice, strict transition work. I suck at these now. I keep going through one arm first at a time. That's no good. I am going to take a break from the kipping muscle ups for a while and just get my form back. I might even make a rule that I need to get a strict muscle up before I do any more kipping ones. Still thinking about that....

Here's a video of my 130# Jerk PR. It's a crappy Jerk. I need to take more video and jerk more, and maybe I will be able to fix my form. My goal for the weightlifting meet is a 65kg C&J and 53kg Snatch. That would be sick.

Jenna puts 130# overhead from Jenna Rettenmayer on Vimeo.