2013 NorCal Regional Day 2

Saturday:

100s wod. I felt like I had a good plan going into this WOD, but was really nervous about the wall balls. Those are totally not my strength and at a 10 ft target made it even worse. Surprisingly those went ok, (not fast...but ok) only getting a handful of no reps, which I thought I'd get alot more. Then my plan going into the C2B pull ups was to do sets of 5 the whole time. I pretty much stuck to this, but it was so much more difficult with the high bar and having to step up onto the block for every set. My hands started to rip around 60 or so. I was told, I made up some time on the C2Bs but it didn't feel like it at all. Then on to the pistols, I dont remember every stopping, just kept a steady pace the whole time. Once I was done with the pistols, I only had time for 3 DB snatches then the time was up. I was bummed that I didn't get more reps than I did in practice and I'm not even sure where I could have gone faster.

I took my first ice bath after the 100s WOD. Some of the girls in my heat "made" me. I grit my teeth and whined the whole time, but all of us girls were doin it together. One aspect of the competition that really surprised me was how encouraging, fun and enthusiastic all the girls were. I met some really cool girls, and being able to laugh and chat with my competitors before and after each WOD, made the whole experience that much more enjoyable. I feel like i truly experienced the crossfit community and feel so honored to be a part of it.

The deadlift/box jump WOD was later that day and Nyra had me taken care of. She slipped on that red band and was such a great coach. She helped get my back, hamstrings and hips all stretched out for the workout and then i got my hands taped by the best Dr. at the RockTape tent. The best advice she gave me all weekend was for this workout, she said, "don't worry about the number of reps, just see how it feels." That's exactly what I did and I finished in 5:58, which is more than a minute faster than my previous time. When the judge showed me my score I couldn't believe it.

I feel like Saturday I finally got into the groove of competition and was actually feeling really good. My body felt good, I wasn't too crazy sore and most of all I was accomplishing my primary goal to have fun.

NorCal Regionals 2013 DAY 1

Friday: This was the day I was really NOT looking forward to.

Jackie:  I was so nervous for the first WOD, but I went out there and had alot of fun. The row felt great (actually short, which didn't think I'd ever say about rowing). Then I went through the thrusters breaking it up two times (I think). I knew I would have to make up for my row and thrusters on the pull ups, and I did 16 the first set then went as fast as I could to the end. I had so much fun with the first WOD and was really happy with my performance. I felt like I gave everything I could have given. 7:57

OHS & MUs: Well, I knew the OHS were not my strength, but I'm proud of myself for sticking to my plan and starting at 85# and just getting the work done. I felt really calm and collected out there and tried to just have a good time with it. It took alot for me to keep my emotions in check, and not let the fact that I started lower than everyone else, mess with my mind. All the lifts felt solid. I finished 3 reps at 115# in 7 mins. The MUs were also slow and steady. I chalked up after every two reps to make sure I got some rest. My goal was to not fail any reps, but toward the end I did ended up failing 1 or 2 reps. The lock out on the dips was the hard part. I ended up getting 14 MUs, which is the same amount I got in practice. I know I would have been able to get a few more, had the wind not been swinging around the rings like crazy. I think I can finally stop being nervous about MUs. :)

I was so happy to have one day under my belt. The nerves of the competion got alot better once day one was over. Although there is something about being nervous and putting pressure on myself, that makes me want to work harder, and push myself more.

5/21 2013 regional prep

3 sets (4mins rest between sets) 

350 m row 

20 thrusters

10 pull ups 

Round 1- 2:39 

Round 2- 2:47

Round 3- 2:46 

5/19 2013 Regional Prep

A. 3 burpee muscle ups for time; rest 3 min x3
+
12-9-6
Deadlift 315#
Box jump 30"

MU WOD
Round 1- :48
Round 2- :52
Round 3- :48

WOD 2
3:00
All deadlifts unbroken!!! This weight is feeling managable

5/18 2013 Regional Prep

3 sets:
30 hspu
30 shoulder to OH axle 100#
rest 8 min bw sets
+
3 sets:
2 squat clean 135#
Run 100ft
2 rope climb
run 100ft
2 squat clean 135#
rest 5 min bw sets

WOD 1
Round 1- 5:21
Round 2- 6:37
Round 3- 7:39

WOD 2
Round 1- 1:40
Round 2- 1:37
Round 3- 1:29

5/16 Regional prep

3 sets:
50 wall balls
30 CTB chin ups
30 pistols
40 DB snatch (50#)
rest 12 min bw sets

Round 1-11:55
Round 2-12:35
Round 3-13:34

Tried to break up wall balls, 15, 15, 12, 8. Then CTB just tried to get through with resting between 10s,   just keep moving on pistols and did sets of 5 on DB snatches. I think the key to this workout is finding a rep scheme and sticking to it.

5/15 OHS

A. OHS triples (from floor); 7 sets @205#; rest as needed bw sets
+
3 sets:
9-6-3
Deadlift 205#
Box jump 24"
rest 6 min bw sets

OHS
@ 105, 110, 110, 110, 110, 110, 110(1)
Those were heavy. I think I decided tonight that I just have to start at 85# at regionals.

WOD
Round 1-1:41
Round 2-1:40
Round 3-1:58
The weight felt good every round until the last 3 reps.

2013 regional simulation WOD 6 & 7

WOD 6: For time:

100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
Time Cap: 15 mins 

WOD 7: 

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

WOD 6: 

@15 mins, finished 3/4th of the walking lunges. Finished WOD in 16:19

I really liked this WOD. DU felt really good, just get it done, same with HSPU. Started with a big set, then tried to keep to close to sets of 10. T2B did sets of 11 and 10s. I was kinda scared of the axle, but it wasn't too bad. It got heavy, but just tried to get through it. I should probably have taken shorter rest between sets. The walking lunges sucked, I started with a set of 10, I should just stick to that. I'm always afraid of getting too tired and not being able to recover and finish the work. I need to get over that and just push through the pain.

WOD 7:
8:33 

Liked this WOD too. Did singles on the cleans. Tried to just set it down, let it stop moving then set up and pick it up. I used the 100 ft "sprint" as my rest; walked and jogged it. Then jumped right on the rope. 

5/10 2013 regionals simulation WOD 1 2 & 3

Event 1
"Jackie"

Event 2

Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

rest 2 mins

Event 3

3. For time:
30 Burpee muscle-ups

Time cap: 7 minutes


Event 1
8:20 

I hate rowing, during the last 300 meters, Devon was telling me to keep it under 2:05 and that pace felt pretty good. For the thrusters I rested more than i thought i was going to (2x). I think i rested at 25 and 30. The pullups i did in sets of 5 for the last 15. My lungs were just gased, I'm happy with my time, almost 1:00 faster than my previous time in August.

Event 2

105

In warm up I attempted 125 twice and it didn't happen. 115 felt good maybe if I keep practicing in the next couple week I can feel more confident with 125??? 

Event 3

14 

Took it slow, chalked up after every tow, no failed reps. I'd be happy to do this again at regionals. MU felt good. 

5/11 2013 Regional Simulation WOD 4

WOD 4:

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

@25 mins finished 11 DB snatch. Wow that was awful. The wall balls at a 10 ft target were actually ok. I started with a set of 20, then tried to stick to sets of 10 as much as possible. I think i could have done a better job at actually sticking to sets of 10 ;). The C2B were just awful, at the end I was doing 1 at a time. I think I just have to get through those as best I can. The pistols were actually ok, 20 at a time and just keep moving. Then I got to the DB and had about 1:30 left. I just tried to go and not stop. It didn't feel too heavy, but OMG it was just so hot and I was sweating so bad. 

Can't do WOD 5 today. Did it 4/13. 

5/8 strict press

A. 1x Strict Press, 2x Push Jerk, 3x Split Jerk
Build to a max in 10 min
B1. 10 tng deadlifts #155 x4; rest 30 sec
B2. 5 deficit hspu x4; rest 3 min
+
500m Row x3; rest 2 min btw efforts

A. 95#
B1.
B2.
Row 1 2:00
Row 2 2:00
Row 3 1:57

5/7 back squat/hangPC

A. Back Squat
3, 2, 1; rest 3 min
B. Hang Power Clean
5, 5, 5; rest 3 min
+
EMOM for 20 min
Odd: 10 CTB pull ups
Even: 5 burpees

A. 165,170,175
B. 140,145,145

EMOM
CTB-:19,:16,:16,15,:15,:17,:16,:16,:17,:19

All the lifts felt heavy today. I feel like I should be able to do 150, but 145 felt heavy. Tried to work on butterfly C2B but I could get more than 2 in a row. I was trying to go as fast as I could on those.

5/5

AM
5-4-3-2-1
Thruster #115
10-8-6-4-2
Box Jump 30"

PM
3 Rounds
400m Run
10 Hang Cleans #125
15 HSPU

AM: 4:06. All thrusters unbroken.
PM: 10:51 all cleans unbroken!!!

5/4 Squat snatch/squat cleans

A. Squat Snatch Clusters
3, 3, 3 x 5; rest 20 sec / 3 minutes
B1. Squat Clean
5, 5, 5, 5, 5; rest 30 sec
B2. 15 Ctb Pull ups for time x5; rest 3 min
C1. 10 Db Snatches #65 (5 per arm, alternating)
x 5; rest 30 sec
C2. 30 Unbroken double unders x5; rest 3 min

A. 85,90,95,100,105
B1. 115,120,125,130, 130(3)
B2. Done
C1. #60
C2. Done

Wow this was a long workout today. I was so tired by the end. I'm pretty excited about my snatches. 60#snatches we so hard.

5/3 1k row/grace

AM
Row 1K for time (this must be all out)

PM
"Grace"

1 k row - 4:07. (Previous faster 4:17)
Grace-2:50

5/1 Deadlifts

A. Deadlift
1, 1, 1, 1, 1: rest 3 min
B. build to a max split jerk
+
Drop to 85% and perform 1 rep every 45 sec for 20 reps
C. EMOM for 7 min
3 power snatches @ 75%
D. Good Mornings 6-8 x 4; rest 2 min

A. 275,275,275,275,280
B. 155 (failed 165) should have gotten it but my shoulder is buggin and I didn't want to push it
130 x 20 reps
C. 85
D.