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!

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.