nightlight's badassery

[nightlight]

too many things going on for a challenge.

just going to log and rant here.

 

 

stuff from when i first started this log:

taking this right from my blog for now. 2013 goals: 

 

The Year of NightLight - 2013

 

Why The Year of NL? Because I’m thinking positive. Great things are going to happen this year. I’ve got a lot of good things that are starting to blossom and I’m excited to see what this new year can bring. Here are my big goals for 2013.

 

CrossFit

• 225lbs back squat (currently 185lbs)
• 190lb front squat (currently 155lbs)
• 250lb deadlift (currently 200lbs)
• 100lb overhead press (currently 90lbs)
• 135lb bench press (currently 120lbs)
• 150lb clean and jerk (currently 120lbs)
• 115lb snatch (currently 90lbs, and awful.)
• 5 Handstand PushUps – kipping and non kipping
• 1 muscle up
• Failure goal Top 500 score in the North East region CrossFit Open

 

General Fitness

• Complete the Poconos Civilian Military Combine on May 18th sub 2.5hrs
• Complete the GoRuck Challenge on March 30th and become GoRuck Tough!

 

Nutrition

• Support above goals, first and foremost
• Eat Gluten free 95%
• Complete a Whole 30 starting on January 21st
• Find a pre and post workout plan that works for me

 

Life

More on these to come…

• Pass the CSCS exam on 2/2
• Go minimal
• Reduce debt
• Finish writing my screen play
• Practice Guitar

[This is Seth]

You play guitar? 

 

*swoon*

[nightlight]

jan 2 wod:

 

Strength:
25min to find 1RM back squat
As most of you know, i tend to fuck up my back every time I back squat. Well, tonight... was different. 
Here's what i did:
45lbs x5
85x5
105x2
135x1
165x1
185x1
190x1 (PR!) 

 

how did i accomplish this awesomeness? i wore my belt. and i made sure that i did the following:

1) get tight BEFORE getting under the bar

2) make sure i'm still tight before lifting the bar off of the rack

3) DO NOT look at my feet after stepping back

4) PUSH HARD into the belt. 

i feel like i could have hit 195, but i didn't want to push my luck. 

 

WOD

15 min to complete 150 burpees

i got 140. 

WOOO.

[21-15-9]

Congrats on the PR!  I think I need a belt...  :/  but FUCK now I want to try and beat your burpee WOD score.  (challenge accepted)

[nightlight]

saturday 1/5/2013

 

my back was wonky (tight and sore) from yesterday. i was praying for no deadlifts.

 

got this wod:

11.2

 

15min AMRAP

9 deadlifts 115/100

12 push ups (hand release)

15 box jumps

 

MOTHERFUCKER.

 

ended up tweaking my back on the first round. not bad, but i felt something go. the first round, which was actually the second, because we did a FAST AS YOU CAN practice round. during the practice round the box jumps were miserable for me. i couldn't get my legs up under me. i didn't get any no reps, but it took a while.

 

for the real wod, the deadlifts killed me, because i wouldn't start a rep unless i knew i was tight after the tweak. 

didn't get any no reps on the deadlifts, or the push ups. got a ton on the box jumps, because i was trying rebounding, but sometimes i'd just fall off the box at the top. 

i got 4 rounds + 9 deadlifts + 7 push ups. by far the worst in the group. i wish my back was 100% then i could have crushed it.

 

after, did a bunch of 85lb hang cleans with two friends. 50 double unders for fun. then worked on my 1 armed handstand. (video to come...i'm making progress!)

[nightlight]

Jan 7 wod:

 

Strength:

 

1a) Snatch first pull - 3 reps EMOM 5 min

did these at 85lbs

 

1b) pendlay row

3 reps EMOM 5 min

did these at 75. will have to do 80 next week

 

1c) split stance overhead press (NO BOUNCE) 3 reps, emom 5

did these at 65 - felt easier than last week. will move to 70 next week.

 

WOD:

1k row

4:22 (ouch)

 

UB GHD sit ups: 10. 

i was lazy. 

[nightlight]

Last night's WOD

 

 

Strength

 

15 minutes to complete:

 

Press Wave 2

 

Warm up

 

5 X 40% - 30lbs

5 X 50% - 40lbs

3 X 60% - 50lbs

 

Work sets

 

3 X 70% - 55lbs

3 X 80% - 65lbs

3+ 90% Reps - 75lbs 6reps

 

This felt good. woohoo.

 

Conditioning

 

3 rounds for time of:

 

9 Muscle-Ups

7 Snatches (full squat) 185/120#

 

Notes: If max Snatch is below 215/140# then use 85%.

20 minute cap

if you cannot do muscle ups, sub out 3 pull ups and 3 ring dips per muscle up - yes kids that is 9 X 3 = 27 pull ups and 27 ring dips per round

 

I made it through 2+33reps doing the MU sub.

I did the snatches at 70lbs, pull ups rx'd, dips with a thin red band. 

[nightlight]

Reviving ye-ole-battle-log. 

[nightlight]

Yesterday 4/12:

5k row 24:11

Sent from my iPhone using Tapatalk

[nightlight]

This morning:

Jerks

33x3x3

53x3x3

83x3

93x3

103x2x2

93x1x5

Working on speed and locked out and not lazy arms

Ring rows

5x3

[AngelaTheGeek]

[nightlight]

[nightlight]

Today's WOD:

 

100 double unders in 3 min or less:

got 91

 

10 Min to max box jump:

32inches (this is a 8 inch pr for me)

 

WOD:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

.....

 

20 min w/ a partner. One partner works at a time.

 

We made it to 484 reps. so into the round of 60 push ups. we split everything pretty much exactly. I did a few more squats, my partner did a few more pull ups, especially after i ripped.

[AngelaTheGeek]

We made it to 484 reps. so into the round of 60 push ups. we split everything pretty much exactly. I did a few more squats, my partner did a few more pull ups, especially after i ripped.

Wow. You are quite the badass, luv!

Sent from my Nexus 7 using Tapatalk

[nightlight]

Friday night:

 

OHP:

33x5x3

53x5x3

63x5

 

Push press: 63x5

OHP: 73x4

PP: 73x5

OHP: 78x1

PP: 78x5

PP: 83x5x5

 

trying to keep my back and core stable and not over extended in these 

 

Hip extension: 3x7

 

Reverse hyper: 3x5 + 20lbs

[nightlight]

5/5/2014

 

across the floor warm ups.

 

front squat:

33x10

100x5

120x5

135x5

 

last two didn't have great form but weren't heavy. 

 

wod:

3 rounds

5 kb front squats w/14kg bell (one bell) 

10 c2b pull ups (banded, blue)

10 power cleans 85lbs

 

i finished around the 20 min mark. it just sucked. a lot.

[EmCee]

Oh, here you are. <3

[This is Seth]

Shh. Don't scare her away, she only updates like once a month..

[RisenPhoenix]

*pokes his head in*

 

Hi.

 

*scurries away*

[nightlight]

Oh, here you are. <3

 

 

Shh. Don't scare her away, she only updates like once a month..

 

 

*pokes his head in*

 

Hi.

 

*scurries away*

shhh. i'm trying to do life.

haha.

[nightlight]

yesterday:

 

tall snatches, EMOM 7

barbell. SO SORE from monday

 

tall cleans EMOM 55lbs

for some reason i really suck at cleans lately.i can't get my arms moving fast enough. 

 

banded jerks:

33+purple band (thinnest) 5x

45+red band (a little thicker) 5x

didn't want to try the blue, because the last time i did, i tanked it.

 

conditoning:

row 500m

2:01

if i had fresh legs, i would have been sub two, which would have made me happy.

[nightlight]

Saturday:

5/9

 

9x100m sprints. 

these were fun. did them with a boxmate. we did 9 because he was working his way from 8 up to 15. so this week he'll do 10, etc. 

 

i ran into the hudson:

[nightlight]

monday, 5/12

 

It was back squat day and there were front squats in the wod, so i did a few back squats at low weight. 

33x5

65x3

85x3

 

WOD

Regionals workout 4 2014

21-15-9-6-3 of:

Strict HSPU
Front Squats 195/125#
Bar Facing Burpees

*20 minute cap
Note: this is a Regional WOD. Scale appropriately to finish in under 20 minutes.

If you are not able to perform HSPU’s sub BHN press

 

SO....

this was hell. I DNF'd. with 55lbs. was at the beginning of the round of 3 when time was called. I just couldn't press anymore. sad.

[nightlight]

wednesday 5/12

 

wendler press week 2

33x5

40x5

50x5

55x3

65x3

75x3

 

i was working on keeping my elbows up and not hyperextending my lowerback/pushing ribs out. while NOT doing that, i couldn't get another rep because i was concentrating too hard. oops. also my press has gotten worse. so...

 

wod

 

3R

1min HS hold/Walk/Shoulder Touches

1min rest

(i did HS hold and a bunch of shoulder shrugs each round)

 

then 

 

3RFT

10 clean & jerk (ground 2 overhead)

20 lateral over the bar burpees

 

RX was 105.  i did 75. made it done at 14:18. boy do i suck. i will get better.

 

then extra work was 75 wall balls. i did 25 with an 8lb ball. my shoulders were too shot. 

 

went upstairs and did 4x3 ring rows. i could swear i did 3x5 but on my last set i was thinking i was doing sets of 3? so confused. 

[Gainsdalf the Whey]

<---- wuz here