October 15, 2011
I love Saturdays. I always feel so great when I get a few extra hours of sleep and I still get to have my morning workout. Weekdays I get up at 4:45am and am out the door by 5:00-5:10am... Saturdays, I get to sleep till 8 than head out around 8:30am... feels like a dream! I still dont have any breakfast, I prefer to work out on an empty stomach but I did have a cup of tea before leaving. Brought my shake with me and was ready to go!
We got to the gym and A was there with a friend. I was ready to go for Thursdays workout. I have been gearing up for deadlifts since I saw that this was the workout I was going to miss. Hubs was the only one to get the prescribed mens weight (315lbs), but I knew having just done three deadlifts at 205lbs for the first time last Thursday that it would be a shocker if I could do the prescribed 205lbs for all 45 reps in the 21-15-9 for today. K and I talked and we decided that I would shoot for 185lbs, which was actually my 1RM just a few weeks ago!!
I waited for A and L to finish their warmup and get settled with their workout to start mine, as they were making up Wednesdays workout which was also for time... so we could use the same clock. I cant leave out the fact that during my warmup I did 25 double unders without messing up ONCE! Whoot Whoot! Than Hubs helped me out with a few warmup sets of deadlifts after my warmup so I wasnt going into it cold. I worked up to 185lbs and did a few to get set. For some reason I had wicked butterflies today. While I was waiting for the timer my stomach was flipping and I had nervous shakes... which was weird for me... not sure what I was so intimidated. Probably because its the most weight I have deadlifted that many times and I really wanted to kill it. I didnt know what to expect.
When the timer beeped all I was thinking was "get the 21 over with and you will be fine" and K's famous line to me "there is nothing on that bar." Wouldnt you know it, I got all 21 reps with no break! Once they were done, showing no excitement because I still had oodles of work left, I knew I was going to be able to get her done! The 21 box jumps were surprisingly not nearly as bad as I expected. While I was doing it I was remembering that not to long ago I did 50 of them. So this was nothing! What I didnt think of till now, was that the 50 were on the 20" box and this was the 24" box... glad I didnt realize that then, it would have been in my head.
I chalked up and got right in to the 15's. In my head I was thinking 5-5-5... but I didnt want to rest. When I was somewhere around the 10th rep I cold hear K say "watch your knees, and screw your feet into the ground" I could feel right away what she was talking about. When the weight gets heavy its easy to slack on form, but with deadlifts its very important not to to avoid injury. I had A (who was in the middle of her own workout) shouting "great job Sarah" which was pretty cool! Thanks A!! I know your WOD wasnt easy by any means today!!
After the 10 box jumps all that was left was the 9's. When I returned to the bar I thought "you can do this, only 9 left!" Right away my brain said "think 3-3-3..." I was trying to keep K's words in my head and she was throwing in the occasional "yeah Sarah!" which felt fantastic. I knew I was doing something I had never done before. When I was done with the deadlifts all the stood in my way were 9 more box jumps... aaaannnndddd... done... 10:45!!
I felt so accomplished!! I took a seat on the box and continued to cheer A and L on while they completed their workout! Thats what I love about crossfit... A was cheering me on while she was doing her WOD and I didnt think twice about getting right on her while she was finishing. When everyone was done we had a great round of high fives and you could feel how great we all felt!
Finally I was ready for my snatch practice. This was actually really helpful understanding how to break down the move. It is pretty much the most complex move that we do. I started with the 15lb bar which was great to understand the speed that is necessary. I worked on bringing my hips forward and in line with the bar. When I moved onto the fill snatch I used the 45lb bar. I liked using a little more weight for this since sometimes its "easier" to have weight on the bar to practice. I felt good and I was glad to have some practice.
Headed home from crossfit for some paleo pumpkin pecan pancakes!! YUM!!
5 Pull ups
10 Push ups
15 Abmat Situps
20 Back Extensions
25 Double Unders (and I did ALL 25 in a row!)
5 Rounds Burgener Warmup
21-15-9 for Time
- Deadlifts (185lbs)
- Box Jumps (24" Box)
(My Time 10:45)
- Muscle Snatch 1-1-1
- Snatch 5-5-5
8:00am: Green Tea
10:30am: Post Workout Shake
12:00pm: Paleo Pumpkin Pecan Pancakes & Coffee