Playing Catch UP again

I have had a few ups and downs with my training lately.
I think just mentally sometimes I get down on myself feeling like I am not good enough.
Wondering sometimes,
Why do I do this?
Is it worth it?
Then I will remember why I love this so much,

Part of why I love Crossfit is because I am continually growing, changing and being challenged.
It never gets old
It never gets easy
I am always pushed and always finding new limits within myself physically and mentally, sometimes
even spiritually.
I am constantly surrounded by people who are pushing themselves and pushing me.
Some are better athletes than I am,
Some are just trying to stay fit,
Some are just trying to get in shape after letting themselves go,
All in all, each of them inspire me and help me become better in every way.

I attended this female athlete camp with Robin Lyons and Erin Carter.
I learned so much about myself and it really lit a fire underneath me and was exactly what I needed to
stop second guessing myself.
I am realizing that each day is a new day.
I am in the gym to TRAIN!

train

trān/

verb

1. 1.

   teach (a person or animal) a particular skill or type of behavior through practice and instruction over a period of time.

   "the plan trains people for promotion"

   
   
   

   synonyms:

   instruct, teach, coach, tutor, school, educate, prime, drill, ground; inculcate, indoctrinate, initiate, break in;  up skill

Training means to PRACTICE to become BETTER.
Not to be perfect every single day.
Some days will be better than others, but the only way to improve is to PRACTICE and
learn how to get through those crappy days and become better from the bumps in the road.

Thursday 8/21

AM - 3 x 10 min pieces of cyclical + gym only

(rest as needed b/t sets)

10 min amrap @80-85%:

5 unbroken CTB chin up

7 burpee

5 cal AB

5 rounds+5 CTB+2 Burpees 

rest as needed

10 min amrap @80-85%:

35 unbroken DU

5 strict HSPU

7 box jump (20")

4 rounds+35 DU 

rest as needed 

10 min amrap @80-85%:

5 push ups

5 strict chin ups

Row 250m

8 TTB

4 rounds+5 Push ups+5 Pull Ups + 57 meters 
The rowing killed me on this. 
I suck at rowing :(

PM - 3 x10 min pieces of gymn + weights only

(rest as needed b/t sets)

10 min amrap @80-85%:

5 DB manmakers (30#)

5 burpee box jump

5 KB snatch/arm (1pd)

3 rounds + 4 man makers 

rest as needed

10 min amrap @80-85%:

5 OHS (115#)

5 GHD sit up

5 DB push press (50#)

5 rounds + 5 ohs + 2 ghd's 

rest as needed

10 min amrap @80-85%:

10 front rack step up (115#)

3 med ball 2 shoulder (100#)

30m heavy med ball carry

4 Rounds + 3 med balls

Friday 8/22

AM - Jerk + Upper gymnastics + met con heavy + cyclical

A. Emom 12 min - Jerk x 1 (build)

1-125lbs
2-135lbs
3-145lbs
4-160lbs
5-170lbs
6-180lbs
7-190lbs
8-195lbs
9-195lbs
10- 205lbs
11-205lbs
12-215lbs 

B. Push press; 5,5,5; rest 2 min

145lbs 

C. Prone row @21X2; 6-8 x 4; rest 90 sec

rest as needed

9-7-5

Thruster (125#) - from floor

MU

12:08 

rest as needed

for time:

5-4-3-2-1

Power clean (155#)

Burpee+Chest to bar

3:40 

 PM

Run 30 sec @85%

Run slow 30 sec

x 15

- consistent pace

- SAME effort

Saturday 8/23

AM - Snatch work + ME squat+ heavy squat based met con - short (battery)

A. Snatch pull + Snatch -  build to a heavy complex

155lbs 

B. BS @20X1; 8,8,8; rest 2-3 min

165, 175, 185 

C1. DB split squat; 3,5,7,9 per leg; rest 30 sec 

55lbs 

C2. GH raise @40X0; 9,7,5,3; rest 90 sec

+ 

for time:

5 squat clean (185#)

4 RC (15')

3 squat clean

2 RC

1 squat clean

4:10 

PM

Swim 45-60 min

Sunday 8/24

 off - 60 min hike

Monday 8/25

AM

A. Back Squat @31X1; 4,4,4,4; rest 3 min (77.5%)

195lbs

B. Emom 12 min - 

odd - Segmented snatch DL + Snatch high pull (build from 140#)

even - Snatch + OHS

140, 140, 140, 145, 145, 145, 145, 145, 150, 150, 155, 155

C1. DB RFESS; 5-7/leg x 4; rest 30 sec

55's

C2. GH raise @30X0; 10,10,10,10; rest 90 sec

+

3 sets @consistent pace:

Row 500m

5 PS (115#)

10 ring dips

2 RC

rest walk 3:00

Set 1: 4:30
Set 2: 4:17
Set 3: 4:27

PM

5 Tng PC (115#)

5 NPUBBJ

AD 12 sec @97%

rest walk 3:00

x 5

rest as needed

VC 25 sec @97%

rest walk 3:05

x 5

Tuesday 8/26

AM

A. 6 sets - From block, bar just above knee; Mid hang clean pull x 2 + Hang clean x 1; rest 2 min

125/145/175/185/195/195

B. HPC - build to a heavy single (pause 1 second below the knee)

These felt weird

Worked up to 205
Did 205 twice

C. Emom 12 min - 

odd - WCU x 2 AHAP

*Started with 1 pood, had to go down to 26.4

even - Ring push up  x 8 

+

for time:

30 cal AD

8 MU

30 burpees

8 MU

30 KBS (2pd)

Time: 15:13

PM

A. Push press; 4,4,4,4; rest 2 min 

125/135/145/155

B1. Jerk dip squat; 2,2,2,2; rest 60 sec (HEAVY, weight back!!)

B2. SJ from blocks; 2,2,2,2; rest 3 min

155/170/185/195/205

C. for time: 40 strict HSPU

6:17

+

(record times per round on each set, need consistency!)

10 min amrap:

8 burpee box jump over

10 cal AB

30m double KB front rack carry

4 rounds + 3
2:25
2:45
2:15
2:14

rest 3 min

10 min amrap:

Row 300m

8 TTB

25m FW (80#/h)

*I can't find my recorded times and rounds!!!*

rest 3 min

10 min @85%:

VC 700'

50 HPS (75#)

Amrap DU in remaining time

4rounds + 52 DU
2:08
2:07
2:10
2:12

Wednesday 8/27

AM

Run 30 min easy

PM

Bike 60 min @ high effort

Thursday 8/28

AM - 3 x 10 min pieces of cyclical + gym only

(rest as needed b/t sets)

10 min amrap @80-85%:

6 unbroken CTB chin ups

10 cal AB

25 DU

4 rounds + 9 cal

rest as needed

10 min amrap @80-85%:

150m ski

7 HSPU

3 strict chin ups

6 rounds + 64 meters

rest as needed 

10 min amrap @80-85%:

Row 300m

1 RC

7 TTB

4rounds + 150 meters

**Wasn't able to do these cause of a migraine :( **

PM - 3 x10 min pieces of gymn + weights only

(rest as needed b/t sets)

10 min amrap @80-85%:

6 DB burpee step up over box

7 push ups

5 Tng PS (105#)

rest as needed

10 min amrap @80-85%:

6 DB G2OH (35-40#)

50m FW (80#)

5 HPC (145#)

rest as needed

10 min amrap @80-85%:

10 barbell walking lunge

3 med ball 2 shoulder (100#)

1 TGU/arm

Friday 8/29

AM - Jerk + Upper gymnastics + met con heavy + cyclical

A. BTN Jerk - build to a heavy set of 3

B. Emom 8 min - Jerk x 1 (build from 75-85% with perfect mechanics)

C1. Push press; 4,4,4,4; rest 30 sec

C2. Prone row @21X2; 5-7 x 4; rest 90 sec

rest as needed

for time:

9-6-3

DB thruster (55#)

burpee MU

rest as needed

for time:

15-12-9

Power clean (165#)

box jump (30")

PM

Run 30 sec @85%

Run slow 30 sec

x 16

- consistent pace

- SAME effort

- rest 3 min after 8 sets

**I don't have my times recorded**

*I did not do this section because I was at the athlete camp*

(Saturday 8/30)

AM - Snatch work + ME squat+ heavy squat based met con - short (battery)

A. Snatch cluster; 1.1.1 x 4; rest 15 sec, rest 2 min

B. 20 sets - every 15 sec - BS x 1 (67%)

C1. DB reverse lunge; 10,8,6,4 per leg; rest 30 sec

C2. GH raise @40X0; 6,8,10,12; rest 90 sec

+

for time:

3 min amrap - squat clean (195#)

2 min amrap - RC

1 min amrap - burpee

PM

Swim 45-60 min

8/31

off - 60 min hike

**I will get you the results from athlete camp as soon as I get them**