single arm snatch

Get out of your rut!

I wasn’t thrilled with my performance at the state powerlifting meet.
Yes, I won my weight class & set a new state record with my final squat.
But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight.
I bench pressed 142#… Been stuck at that same weight for three meets now.
And I deadlifted 302#… 40# shy of my PR for that weight class.
No, it wasn’t my best meet. But this is the last time I’ll bitch about it.
Life is about making progress, constantly challenging yourself and striving for improvement.
When you’re moving sideways, recognize it, and find a way out of your rut.
When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect.
I was frustrated. Stagnant. In a rut.
How do I move on from this?
So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner.
Are you in a rut?
Don’t bitch about it. ACT. GO. DO.
Stop moving sideways and make forward progress.
Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off.
Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help.

Coach Cassie, Kira & Alyssa.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: 3-2-1-3-2-1
B. Complete 4 rounds:
10 right arm KB/DB Snatch
10 left arm KB/DB Snatch
Max Rep Double Unders (1 attempt)
SCORE= total double unders (scale: singles)
Cash out*: 100 double unders or 200 singles
*only cash out if your total score is <100 double unders or <200 singles

And coming tomorrow…

A. Mobility or skill review
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

TUES 11.19.13 – Moving sideways? Read More »

What are you training for?

As a competitive powerlifter, that’s an easy question for me to answer. Since USAPL Raw Nationals back in July, when I qualified to compete at the Arnold in Ohio at the end of February, I’ve known I’ll be training for that meet – the biggest powerlifting contest of my career thus far.
So last weekend’s state meet was a small stepping stone on the way to the Arnold. I wasn’t thrilled with my performance – all my numbers were flat or down, and I tweaked my back while bench pressing with poor form.
I’m excited to hold another record & be a state champ, but I’m also excited to learn from the experience and get back to work.
After taking last week off to recover mentally & physically from the stress of competing & cutting weight, I am stir crazy and excited to start my new training cycle today.
The Arnold is 15 weeks away and I’m excited to get stronger, compete again on a national stage, break some more records, and squat 300 pounds!
So what are you training for?
Set a goal – give it a by-when date.
Maybe it’s an actual “game day” – a CrossFit competition, powerlifting or Olympic lifting meet, endurance or obstacle race.
Or maybe it’s another deadline – lose x inches or body fat before your wedding, or vacation, or another important event… Do five strict pull ups by the end of the year.
Whatever it is, pick something.
What are YOU training for?
Answering this question is important.
It’s your motivation for training, your reason to get to the gym, your focus when you’re here, and sometimes it’s a way out of that rut you’re in.
So think about it, and tell us in the comments.
What are you training for?
Tory & Brittany at last week’s Bring a Friend Day

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

On a continuously running clock:
20 min to find 1 rep max bench press
THEN 2 min to find max standing broad jump
THEN 2 rounds:
Max rep plyo push ups in 1 minute
Max rep overhead walking lunges 45#/25#
No rest between movements/rounds.
Been at CFM awhile? Compare to 07.19.13 and 05.08.13