Martha's Training Log

Monday
A. Back Squats @ 92.5%; 2 reps x 4 sets; rest 4 min
(full depth!)
B. Box Jumps; - Build to a 3RM for height (not TnG)
C. Hollow Rocks; 15-12-9-6-3 unbroken sets (for form)
D. 10 min Airdyne @ moderate pace

Monday, May 13th
Back Squat @ 80%; 3 reps x 5 sets; rest 3 min
Warm up - 45-65-95-115-135
All sets 147#
+
For time:
10-9-8-7-6-5-4-3-2-1:
Back Squats @ 95# (from rack)
Toes to Bar
Really happy to realize this was 95 POUNDS and not 95%.
Time: 9:18

Monday, May 6th
A. Back Squat @ 90%; 4 reps x 6 sets; rest 4 min
warm up 45(-65(6)-95(6)-115(4)-135(3)-145(3)-155(1)
166.5 x 4 These were not terrible. ?

B1. RDL @ 4020; 4-6 reps x 5 sets; rest 30 sec
135-145-150-155 x 6reps

B2. GHD Sit-ups @ 2020; 10-12 reps x 5 sets; rest 2 min
12-10-10-10

C. Wtd Hip Extensions @ 2121; 4-6 reps x 5 sets; rest 1 min
15-15-20-20-25 x 6reps

Had a training moment today. I think for a VERY long time I've been training just to see myself get stronger or better at skills. Today for some reason I started thinking about the other girls who might be training for my category and I wanted to be better than them. I'm going to try, that's for sure.


Tuesday, May 7th
A. DB Bench Press @ 3010; 4-6 reps x 5 sets; rest 3 min 25-30-35 40(5)-40(6) Couln't even do 1 at 40 last week!!
B1. BB Shoulder Press @ 21X1; 3, 3, 3, 3, 3; rest 90 sec 53-63-68-70-73(1) Kinda pulled something in my neck/upperback-not sure I would have gotten 3anyway. I barely got three at 72 last week.
B2. BW Pull-ups; 5 reps x 5 sets; rest 90 sec Switched grip each set, these were hard today. A lot of stealth kipping going on on reps 4-5.
C1. Standing DB Tricep Ext @ 3010; 4-6 reps x 4 sets; rest 30 sec 10-10-10-15
C2. Powell Raise @ 3010; 4-6 reps x 4 sets; rest 30 sec 8#X6 for all sets


Wednesday, May 9th
AMRAP in 20 minutes @ 80%:
Row 500m
6 Power Cleans @ 75#
80ft Sled Push - moderate
30 sec FLR on Rings
4 rounds + 40m Plain and simple...this sucked.

Thursday, May 10th
A. Back Squat @ 90%; 4 reps x 3 sets; rest 4 min 166.5 X4 X3 Worked on depth. First two reps always feel light and deep enough, then I kind of chicken out.
B. Good Morning @ 4020; 4-6 reps x 5 sets; rest 2 min 55-65-75-80-85 Big improvement for me here. I hate these but I am starting to make peace with them.
C1. Strict T2B @ 2010; amrap x 5 sets; rest 1 min 10-8-7-6-7 That two second tempo is ridiculously hard and not kipping AT ALL...probably not.
C2. Hip Extensions @ 1010; 15-18 reps x 5 sets; rest 1 min 15 for all sets. I think I was going a little too slow and might be why I couldn't get 18 ever. My but was burning by 10 every time.


Friday, May 11th
A. Bench Press @ 3010; 2.2 reps x 7 sets; rest 3 min (rest 15 sec on cluster)
B1. Kipping HSPU; amrap x 5 sets rest 90 sec
B2. BW Pull-ups; 5 x 5 sets; rest 90 sec
C1. DB Skull Crusher @ 3010; 6-8 reps x 4 sets; rest 30 sec
C2. DB External Rot @ 3010; 6-8 reps x 4 sets; rest 30 sec


Saturday, May 12th
Rest

Sunday, May 13th
Rest

My recovery has been crap lately and I think it's because I ran out of Glutamine and man that stuff is like GOLD!! I notice a huge difference when I'm not taking it.

I bought two big tubs today! Gotta get back on the sauce, man!

Monday, April 29th
A. Back Squat @ 85%; 6 reps x 5 sets; rest 4 min
Warm up: 45X 8, 65X6, 95X6, 115X4, 135X2
Sets @ 157, first 4 felt good on all sets, last two were tough and by my video I would say a little shallow.
B1. RDL @ 4020; 6-8 reps x 4 sets; rest 30 sec Used straps and was bale to go heavier on these. 115-125-130-135 x 8
B2. GHD Sit-ups @ 2020; 10-12 reps x 4 sets; rest 2 min Feeling VERY sick to my stomach on the first set so I switched to weighted sit ups. 10#, 20#, 30# X 12
C. Wtd Hip Extensions @ 2121; 5-7 reps x 5 sets; rest 1 min I tapped out on this did one set and still felt so sick. Maybe all GHD, etc will need to be done empty stomach from now on just to be safe.
I'm thinking the nausea may be the new protein I've been taking. I've never felt like this during a strength workout. Going to try to go back to the one I had before and see if that helps.


Tues, April 30th
A. DB Bench Press @ 3010; 6-8 reps x 5 sets; rest 3 min 20-25-35-35-35, I tried to do 40 but my right arm wouldn't budge. I think If I had a person there to give me a bump on that first rep I could have done a few.
B1. BB Shoulder Press @ 21X1; 4, 4, 4, 4; rest 90 sec 55-65-70-72(3)
B2. BW Pull-ups; 5 reps x 4 sets; rest 90 sec All 5 reps, did pronated, mixed, mixed and supinated grips
C1. Standing DB Tricep Ext @ 3010; 6-8 reps x 3 sets; rest 30 sec My tri's were in agony from skull crushers on SATURDAY!!! I couldn't even do 10# without pain so I skipped these.
C2. Powell Raise @ 3010; 6-8 reps x 3 sets; rest 30 sec 5# all sets X8


Wed, May 1st
AMRAP in 10 minutes @ 80%:
Run 200m
10 Box Jumps @ 20” (step down)
5+50m
rest 5 minutes

AMRAP in 10 minutes @ 80%:
5 Burpees
10 Double Unders
5 KBS @ 44#
10 Double Unders
7+20


Thur, May 2nd
A. Back Squat @ 85%; 4 reps x 4 sets; rest 3 min
B. Good Morning @ 4020; 6-8 reps x 4 sets; rest 2 min
C1. Strict T2B @ 2010; 5-7 reps x 5 sets; rest 1 min
C2. Hip Extensions @ 1010; 12-15 reps x 5 sets; rest 1 min


Fri, May 3rd
A. Bench Press @ 3010; 3.3 reps x 5 sets; rest 3 min (rest 15 sec on cluster)
B1. EROM HSPU Neg @ 51A0; 4, 4, 4, 4 rest 90 sec
B2. BW Pull-ups; 5 x 4 sets; rest 90 sec
C1. DB Skull Crusher @ 3010; 8-10 reps x 3 sets; rest 30 sec
C2. DB External Rot @ 3010; 8-10 reps x 3 sets; rest 30 sec

I don't have the energy to log my stats from those workouts. Maybe later.

Sat, May 4th
Rest

Sun, May 5th
rest

Monday, April 22nd
A. Back Squat @ 80%; 8 reps x 5 sets; rest 4 min Warm up 45/65/95/115. All sets @ 145 and 6-8-8-8-8. This was TOUGH. My hips felt weak. The first set I wasn't really prepared for how hard it would be so that's why only 6 reps.
B1. RDL @ 4020; 8-10 reps x 3 sets; rest 30 sec I haven't done these much so I wasn't really sure on weight. 85-95-115 all X 10
B2. GHD Sit-ups @ 2020; 10-12 reps x 3 sets; rest 2 min Slow GHD's are no joke, plus I had eaten a little too close to my workout and felt like throwing up hence 10 reps per set. Still felt nauseated for about an hour after. Note to self: eat earlier.
C. Wtd Hip Extensions @ 2121; 6-9 reps x 4 sets; rest 1 min 5#, 7.5#, 10#X2 all 9 reps

Tuesday, April 23rd
A. DB Bench Press @ 3010; 8-10 reps x 4 sets; rest 3 min 25# X 2, 30# x 2 - all 10 reps. I like these better than BB BP for some reason.
B1. BB Shoulder Press @ 21X1; 6, 6, 6; rest 90 sec 53 x 2, 58
B2. BW Pull-ups; 5 reps x 3 sets; rest 90 sec all complete (probably a bit of a kip nearing the end reps)
C1. Standing DB Tricep Ext @ 3010; 8-10 reps x 3 sets; rest 30 sec - felt very awkward so I did single arm on the bench @ 10# all sets 10 reps
C2. Powell Raise @ 3010; 8-10 reps x 3 sets; rest 30 sec 5#, all sets 10 reps

Wednesday, April 24th
AMRAP in 20 minutes @ 80%:
Row 500m
80ft Farmers Walk @ 44#
10 Push Press @ 53#
30 Double Unders
5 Push-ups
Did 3 rounds plus 400m row and farmer walk. Last row pace dropped a bunch due to my dumb back tightening. I REALLY try to warm up and prepare so this won't happen. I try to sit correctly on the rower and I feel like I'm getting better but I can't seem to sit right and pull a good pace. BLah.

Thursday, April 25th
A. Back Squat @ 80%; 6 reps x 3 sets; rest 3 min 147 alll sets - felt heavy but I started my period and think that may have been affecting me all week READ : NO ENERGY!
B. Good Morning @ 4020; 8-10 reps x 4 sets; rest 2 min 45-55-55-60 X 10 reps
C1. Strict K2E @ 2010; 5-7 reps x 4 sets; rest 1 min all sets 7 reps
C2. Hip Extensions @ 1010; 12-15 reps x 4 sets; rest 1 min all sets 15 reps and a severely burning butt at the end.

Friday, April 26th
A. Bench Press @ 3010; 4.4 reps x 4 sets; rest 3 min (rest 15 sec on cluster)
75-80-85-95 last one felt hard but didn't feel I maxed...maybe could have finished at 100

B1. EROM HSPU Neg @ 51A0; 4, 4, 4, 4 rest 90 sec
45# plates - probably closer to 4 seconds at the end

B2. BW Pull-ups; 5 x 4 sets; rest 90 sec
all complete, used supinated grip for all reps since this usually harder for me

C1. DB Skull Crusher @ 3010; 8-10 reps x 3 sets; rest 30 sec
20# all sets

C2. DB External Rot @ 3010; 8-10 reps x 3 sets; rest 30 sec
10# all sets

Monday, April 15th
A. Back Squat @ 70%; 8 reps x 4 sets; rest 3 min
I warmed up with the bar, 83, 103 and 123. My sets were at 128 and started out feeling heavy. This is normalfor me as I always take a while to warm up. There is a fine line though between just enough and overdone. All sets completed and even the last two reps were decent speed.

Unfortunately (and fortunately because I'm making $$) I was really busy yesterday and did not get to the rest of the workout. I will most likely pick it up this weekend.
B1. RDL @ 4020; 10-12 reps x 3 sets; rest 30 sec
B2. GHD Sit-ups @ 2020; 8-10 reps x 3 sets; rest 2 min
C. Wtd Hip Extensions @ 2121; 6-9 reps x 3 sets; rest 1 min

Tuesday, April 16th
A. Bench - Build to a 1RM (pause for 1 sec at chest) #115
B. Weighted Pronated Pull-up - Build to a 1RM #10 not really happy about the drop in my pull up strength, but I haven't worked on them so I guess that's what happens. :-/
C. Bench @ 85% of A; AMRAP x 1 97# X 5
D. Weighted Pronated Pull-ups @ 85% of B; AMRAP X 1 Body Weight X 5 reps
(for Wtd Pull-up @ 85%, that is 85% of your bw & DB Weight COMBINED)


Wednesday, April 17th
AMRAP in 10 minutes @ 80%:
Row 250m
7 Burpees
7 Hang Power Snatches @ 45#
Result: 3 rounds + Row + 11

rest 5 minutes

AMRAP in 10 minutes @ 80%:
10 cal Airdyne
5 KB Snatches @ 35#/hand (used 26# - 35 was not pretty on the left)
10 Sit-ups
Result: 5 rounds


Thursday, April 18th
A. Back Squat @ 75%; 8 reps x 4 sets; rest 3 min 135# - felt good all sets - video coming.
B. Good Morning @ 4020; 10-12 reps x 3 sets; rest 2 min - 45X1, 55X2 - I hate these and feel weird doing them.
C1. Strict K2E @ 2010; 5-7 reps x 3 sets; rest 1 min 7 reps all sets...might have been a tiny kip in there.
C2. Hip Extensions @ 1010; 12-15 reps x 3 sets; rest 1 min 15X1, 12X2 - these got hard fast, my back was already pretty tight from the GM.


Friday, April 19th
A. Bench Press @ 3010; 5.5 reps x 3 sets; rest 3 min (rest 15 sec on cluster)
B1. EROM HSPU Neg @ 51A0; 4, 4, 4 rest 90 sec
B2. BW Pull-ups; amrap x 3 sets; rest 90 sec
C1. DB Skull Crusher @ 3010; 10-12 reps x 3 sets; rest 30 sec
C2. DB External Rot @ 3010; 10-12 reps x 3 sets; rest 30 sec


Saturday, April 20th
Rest


Sunday, April 21st
Rest

I have been doing group classes and am starting to see my lack of focus affect some stuff that I really am not stoked about...drops in pull up and dip strength and just overall lethargy.

On a positive note: Even with my mental boredom, all of the Sectional workouts were positives for me. PR's and improvements across the board that i can't be upset about. I ended up placing 64th in So Cal women ages 40-44, oout of 143 that posted all of their scores. I'm ok with that. :-)

7am: 25 minutes Z1...rowed for 5 which is about all my back can stand and then 20 on the Airdyne.

Later today I will do the group class and hoping this week to get back to an individual program leading up to my powerlifting competition. I ordered my singlet today. Hell yeah!

Today at 4:30:
Power Clean
Function: Hang Power Clean x 2 reps
Performance: Power Clean x 2 reps
(As many sets as desired in time, adding weight but ensuring good technique)

Conditioning (start before min 38)"Chica"
EMOTM for 18 minutes
Even: 3-10 Kipping Pull-ups (choose a sustainable #)
Odd: 7 Thrusters @ moderate load

Monday 3/18 Group Class
4X
1 1/4 Front Squat
Performance: 6, 6, 4, 4 reps (no tempo) Finished at 95# - probably a little light but that's ok.

rest 1 min
Weighted Mixed Grip Pull-ups
Performance: 2-4 weighted reps (2 sec down, 1 sec at top) 5-10-15-failed @ 18 - just haven't been working on pull ups at all.
rest 2 min
Conditioning (start before min 42)
"It's What's For Dinner"
For Time:
10-8-6-4-2
Man Makers - tough load
Run 100m

Time: 15 something @15#- Holy cow Man Makers are crazy hard!!


Wednesday 3/20 - Group Class

"Around the Globe"
AMRAP in 10 minutes @ 80%:

Run 200m
10 KBS @ moderate load
10 Sit-ups
4+?
rest 5 minutes

AMRAP in 10 minutes @ 80%:
Row 250m
10 Box Jumps @ moderate height (step down)
30 sec Push-up Plank Hold
3 + Row

rest 5 minutes

AMRAP in 10 minutes @ 80%:
Airdyne 12 cal
10 DB Push Press @ moderate load
20 sec Side Plank (each side)
4


Friday 3/22 Crossfit Games Open WOD 13.3

AMRAP in 12 minutes
150 Wall Balls
90 Double Unders
30 Muscle Ups
193 Reps (Last year 147 reps)

Sunday 3/24 "Ladies WOD:

Extremely sore from Friday still...

4 rounds
45 sec on 15 sec rest/transition
Tire Flips
Single Arm BD Snatch
Shuttle Run
Rest

Felt good just to move.

Monday 3/25 GOAL: Sweat
30 minute Z1
1 min. Row
1 min. Airdyne
1 min. Jump Rope Singles

Stretching


Tuesday 3/26 Powerlifting Focus

Wide Stance Front Squat
2 reps on the minute for 12 minutes
65% of 1 rep on the bar + chains = 105 +20
Wide stance was hard, but I found my groove about round 8.

Jumping lunges AMRAP in 1 minute rest 2 minutes X3
28 / 28 / 33

50 Back Extensions

1RM Box Jump - 35"

"Goldilocks"
AMR in 5 minutes @ 80% effort:
4 Hand Release Push-ups
8 KBS @ moderate load
12 Abmat Sit-ups
4+12
+
rest 3 min
+
AMR in 4 minutes @ 90% effort:
4 Hand Release Push-ups
8 KBS @ moderate load
12 Abmat Sit-ups
4+13
+
rest 5 min
+
AMR in 3 minutes @ 100% effort:
4 Hand Release Push-ups
8 KBS @ moderate load
12 Abmat Sit-ups
4+2

Sit Ups proved to be the hindrance here. SO SLOOOOWWW when I get tired. Used the 44# KB.

I'm pretty wiped out tonight. Rest Day tomorrow. Sectional WOD Friday night.

A. 3 Bench press @50% w/band tension;
EMOM for 9 Min (switch grip each set; close, med, wide)
Was pressing alone so I was a little afraind to go too heavy with the bands on. started at 65 and finished at 75. Probably could have gone heavier.
B. 3 ring dips with chain; EMOM for 9 min - Tried the chain on ring dips...that was a joke. Ended up doing 2 reps on the minute with a 5# DB.
C. Ring push-up plank; AMSAP x3; rest as needed - 30 seconds all three sets

Crossfit Group Class

Front Squat
- Performance: Build to a 1RM ...165# PR!!

“Clean Under The Sink”
EMOTM for 18 minutes:
Even Min – 5 Hang Power Cleans started at 73# and ended at 95#
Odd Min – 25 sec of Double Unders - best set:52
(pick a load for hang power cleans you think you can sustain unbroken each set)

Great workout!!

Crossfit Games Open Sectional 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

RESULT: 123 reps

This score, while not stellar in the leaderboard, is pretty awesome for me.
As a mashup of last years workouts, neither of which I did very well on...ok, I sucked. At the last minute, Ryan gave me a tip that completely transformed my snatch and low and behold I was able to get that 75# bar up 23 times. I really think I could have done morenow, but had VERY low expectations. So, yeah, I'm super happy with this score.

Clean Complex
- Performance: Hang Power Clean x1/Hang Squat Clean x 3 Finished at 105
(As many sets as desired in time, adding weight but ensuring good technique)

"A-Team" Team Martha / Charlie
In Teams of 2:
4X for cals:
P1: Airdyne 1 min @ 90%
P2: Rest
Total Calories:137
+
rest 2 min
+
4X for reps:
P1: 30 sec - KBS @ moderate load + 30 sec - Double Unders
P2: Rest
Total Reps:357

Tuesday RESULTS
A. 3 Good Mornings; EMOM for 12 min; 55% w/blue band tension 53/63 x3/ 73x8
B. 3 DB Split Squats each legs; EMOM for 12 min; (5# heavier then last week)25# - my butt is going to feel this tomorrow

Work on staying loaded, getting down and getting out fast!
C. Amrap GHD sit-ups in 20 sec. Rest 2 min x 4 Did 10 per set

Group Class 3/4:
Custom Goals Training
Shoulder press - 1 rep max 78#

2k row
This was HORRIBLE!! I really had high hopes but my back tightened about 1300 meters in. I really wanted to stop but I finished at an abysmal 9:21.