Sarah la Rosa's training log - Rehab to AO

[kel]

I see you did quite a bit of volume on pulls. I'm thinking about cutting out the back seat seatbelts from my car and making straps like Rip.

[melody]

I see you did quite a bit of volume on pulls. I'm thinking about cutting out the back seat seatbelts from my car and making straps like Rip.

There are better ways to get straps. I have $12 Olympic speed straps and they are my favorite.

[Sarah Archenbronn]

There are better ways to get straps. I have $12 Olympic speed straps and they are my favorite.

Yeah, straps are pretty inexpensive.

8 25 14

Snatch grip press from squat: 10x4
Empty bar, 18kgx2, 20kg

Snatch from the Blocks
35x5
41x4
48x3
51x3
55x3, dropped down back to 45 work on my pull. Uhhhh. Today was frustrating.

Snatch pulls
55x3
61x2x3
68x3x4
I feel like I'm starting to get this.

LBBS (kilos)
97x5
100x5x4
The boys goaded me into 100k after I smoked 97.
IM SO HUNGRY. I don't know what to do. This volume is rocking me. Came home and ate more. Wondering how sustainable all the volume is... I want gains, but am a little worried about going too hard and getting hurt.
But I am on a roll at the moment.

for realz getting body work done tomorrow night. Monte had to cancel on me last Friday and I almost legitimately cried. Still feeling like a beat up rubber band.

[Sarah Archenbronn]

8 27 14
all in kilos
Clean and jerk (65,75,80%
Wu: 35, 45
56x2+2
65x2+2
70x1+1
78x(1+1)x2
80
82

Clean pulls
75x2x4
Generally

Push press
Bar, 40
58x3
50x5x2

Front squat
95x3x3

Press
32.5x10x3

8 28 14
Hiitx7 on prowler w/70#

8 29 14
all in kilos
Sick
Snatch
(65,75,80%)
45x3
51x3
55x2x2
Drop to 45 to work technique
X3x2
50x2x2

8 31 14
Was really sick 8/30/14, so skipped my workout - but came in and tried to do something. Squats went, but that's about all I had in me.
Squat
45x2x5 95x5, 135x5, 185x3, 225x1, 255x1
275x5

DL
135x5, 185x3DOH, 225x1, 275x1, 305x1
Can't budge 330, not well enough.
315x1
Calling it. Just too beat up.

9 1 14
Snatch
35x3, 40x3
45

9 3 14
all in kilos
Clean and jerk
55(2+2) 65(2+2)
70(1+1)x2

Clean pull
80(2x4) plus some reps

Push jerk
40x5, 50x4, 60x3
70x1x4(80%)

well.. this was in #s
Front squat
215x3x3

Bench
45x10, 75x5, 95x3, 115x2, 130x1
145x3x2, 135x5
Dumb. Ego made me start higher than I should have. Blaaaaaaah. Also lack of planning ahead. dur.

9 5 14
all in kilos
Snatch (65,75,80)
35x3
45x3
51x3
55x2x4

Cleans (60,70,75,80)
57x3
67x2
71x1
75x1x2
85x2
90x1+1f, caught it, but lost it at the last minute

9 6 14
Snatch (60, 65, 70, 75)
41x2(did 40x3)
45x2
48x2
51x2 caught too high
55x1x4 powered the last one

Clean and jerk (60,70,80)
52x2+2
61x1+2
70x(1+2)x3

In #s
Front squat
45x5, 95x5, 135x4, 185x2, 205x1
225x3x2

DL
135x5, 185x3DOH, 225x1, 275x1, 305x1
330x2x2, x1+1
Was a little unhappy to not pull triples, but what can you do. w/straps

Bench
45x10, 75x5, 95x3, 115x2, 135x1
145x2x3

Considering how sick I have been, I can't complain about the numbers this week. Although - the type A in me insists that being sick is not an excuse. It's ok for other people to get sick, not me. Started antibx last night and already feel way better. Stupid acute sinusitis.

The sickness really affected the powerlifting, but not the olympic work too badly.
My snatch and clean and jerk are rapidly improving with the coaching and I'm excited to see where my numbers go in the new few weeks. Snatching 55kg today was light and super controlled.

[Sarah Archenbronn]

I'm clearly slacking on keeping this updated...


9 8 14
Snatch
35
47
54
58
61x1
65
68
69x1PR
70x1PR
Timing was off today. Did some practice at 55

Snatch Pulls
65x2x5

Volume squat
100x5x5

Volume press
85#x5x5
Press is dumb. But at least I started at the right weight.

9 10 14
Clean and jerk(70,80,85,90,95, 100%)
60x2
70x2
74x2
78x1
83x1
89x1 PR
Failed 91x2-3?

Cleans
95, 100xfaaaaailx3
I'll get it when my legs are fresh. Very close.

Bench
45x10, 75x5, 95x3, 115x2
135x3x4

9 11 14
Hiitx12 on erg

9 12 14
Snatch (60, 70)
35x3x2
49x1x5 (started with 2)
Set three

Cleans (60,70,75)
57x3
67X2
71X1x4

Squat
45x2x5 95x5, 135x5, 185x3, 225x1, 255x1
280x3x2
Rack Pull
135x5, 185x3DOH, 225x1, 275x1, 315x1
335x5

9 13 14
Snatch (60,65,70,75, 80%)
42x2
45x2
49x2
52x2
56x2x4
One, failed second of second
Last set was best. Still a little early on the pull. More lats, more legs

Clean and jerk (60,70,80)
53x2+2
62x2+2
71x(1+2)x5
4
Keep your hands loose at the jerk

Press
45x8, 60x5, 75x3, 95x2,
105x3
Ugh.

Bench
45x10, 75x5, 95x3, 115x2, 135x1
147.5x2x3
This is harder than anticipated. Pissing me off.

9 14 14
Hiitx12 on erg
Legs have been really sore. Felt good to get some blood in then.

9 15 14
Snatch pull + snatch (65,80%)
45x2+1
56(2+1)x5

Snatch pull 105%
75x2x5

Squat
80kx3x3

Press
87.5#x5x5

9 16 14
Hiitx12 on erg

9 17 14
Clean and jerk (70, 80%)
62x1+2
71x(1+2)

Bench 140x3x4?
Squat prob 100kx3x3 or something. Can't recall.


9 19 14
Both off the blocks
Snatch (65,75)
45x3
52x1x5

Cleans (65,75)
65x3
75x3

Front squat
230x3x2 PR
was a little tough, legs feeling tired.

DL
335x2 PR
was not in me to pull 3s or 3 sets of two. Tried to drop to 315 - but plane ride and lack of sleep had clearly decimated me. Thanks to Rob for trying to keep my head screwed on straight and telling me to give it up. He mentioned this is almost double bodyweight. Which made me feel better too.

9 22 14
Snatch pull +snatch (65, 80)
45
56x(2+2)x5

Snatch pull (85)
60x2x4

Back squat(kilo)
102x5x5

Bench
45x10, 75x5, 95x3, 125x2, 140x1
150x2x3
152.5x2x3

9 24 14
Hiitx12 on erg

Clean and jerk (70,80)
62x1+2
71x(2+2)x5
76,81,86x1+1
91failx2, but close just need to button up the jerk

Front squat
80kx3x3

Bench
145x3x4
Feeling good

9 25 14
Hiitx12 5 min cool


9 26 14
Hiitx12

Squat
45x2x5 95x5, 135x5, 185x3, 225x1, 255x1
285x3x2 PR
started with squat because I have been feeling like the Olympic work has been taking away from the heavy ID squats. It's hard not to with how heavy some of my olympic stuff has been. This was a far better set than 280. Having to remember to cut it off.

Snatch (65,75)
45X3
53X1x5

Cleans
65x3
75x1x5

Jerks (85%) x1x5
60,65,70,75, 80,85,90 1k PR
Failed 92

9 27 14
Snatch (60,65,70,75,80,85,90)
42x2
45x2
49x2
52x2
56x2
59x2
63x1x3-6
Failed first and fourth attempt. 5th was best. Quit there.

Clean and jerk (60,70,80, 85)
1+1
54x 1+1
62x 1+1
71x 1+1
76x (1+1)x3-5
80x2?
Failed 85

Bench
145x1
157.5x2x3
Finally getting some better numbers up.


Rack pull 340x5
No time for drop set

9 28 14
Hiitx15
No cool down. Well. A few min

9 29 14
Snatch pull plus snatch(65,85)
45x2+2
55x1+1(for warmup)
60x(1+1)x7
7/8
Tried 65, 3 fails

Snatch pulls(90)
63x2x4

Front squat
83x3x3

10 1 14
Clean and jerk (70, 85)
62x1+2
(72 in reality. I was a space cadet.)
75(1+1)x5
80x1+1
85x2, +1 jerk fail.
Overall feeling much better about how my jerks are progressing. Feeling more consistent.

Bench
147.5x3x4
Felt really good and strong. r tricep is a little tweaky, but overall good.

LBBS
100kx3x3
Was winy about this, but it was ok.

HIITx12 erg
7 min cool

[Rob Israel]

Yo LaRosa, welcome back. That's too many workouts to read at once, but I did my best.

It was great to hang out and drive to together. Send me news.

[Sarah Archenbronn]

Sorry Rob! Heh. I'll try to be better about regular posts.

10 2 14
HIITx15 on erg
because I'm trying to make weight next week.

10 3 14
Snatch (65,70)
45X3
49(6)

Clean and jerk(65, 70)
58x3
62x1x5

Snatch jerk + OHS
45
55
60
70
73
77kgx1x2 PR for sure
Max told me to call it a night.

10 4 14
Snatch (60,65, 70, 75, 80, 85*•, 90, 95, 100)
42X2
45x2
49x2
52X2
56x2
59x
63x
67
70
72PR
74PR - 4Kg PR. Yeaaaah!
76x3f I almost had this. It was so close.

Clean and jerk (60,70, 80, 90, 95, 100)
55, 62, 71, 80, 85xf, then X1 90f
90 would have been a 1k pr. Max doesn't want me to overdo it before the meet.

DL 335x2x2, 1+1
Messing around with mix grip, straps.. I dunno. Was super pissed about missing the last double. Raged around the gym and pulled the last rep mixed. I mean. Every week is a volume PR, so I shouldn't be surprised this is tough.

Bench
162.5x1
(Failed second rep)
160x2x2
(Much improved)

I skipped front squat. I clearly did a lot today and just didn't have anymore in me. Bench was a good indication of that.

I'm currently at 170lbs, so I have to cut to 165 for this meet. Being sick at the beginning of this month, plus weddings and family in town.. basically I haven't been very strict with food. Although I still have abs. So I'm gonna pretend it's not all fat. Jordan has been enlisted for this week and my freak out that was going on last week has completely disappeared. I clearly trust this guy... (And I listen to Leah.)

[Sarah Archenbronn]

10 6 14
Snatch
35x3
45x2
55x1
60X1
64X2
68x1

Clean and jerk
Worked up to 80
Bench
150x3x4

10 8 14
Snatch
35
48
55
59X1x3

Clean and jerk
45X1+2
58x3
67x1

10/6-10/12 there was a lot of conditioning for the water cut. Dropped all the power lifting and focused on olympic work prep.

10/12/14 Max's gym meet
Snatch: 68/71/74F (3kg meet PR)
Clean and Jerk: 83*rl/83/87F
Meet total: 154kg (2kg PR)

This meet didn't go so great. Snatched 71, but failed my third attempt. Jerks were bad. I had a bad warmup at 80, red lighted on first attempt, made 83k and then failed 87. I got pretty upset right before C&J..I just need to compete more so I'm calmer. That cut was pretty tough. Weighed in at 74k. Just felt like crap the last day or so.
I am skipping on trying for AO this year. I have the Mark Bell PL meet in Nov. Max wants us to do a olympic meet at the end of December, he thinks our girls team has a shot of winning.

The last meet I could do to qualify would be the week before the powerlifting meet and I don't even know if I would get a high enough total to be eligible to go. I'm going to focus on improving my jerk and look to going to the AO next year.

Wah. Wah.

10 10 14
Snatch(65)
35
45
48x3


10 15 14
Squat
45x2x5 95x5, 135x5, 185x3, 225x1, 255x1, 275x1
290x2x3 PR
So stoked about this. I wanted this to go well so I could feel confident about 300 at the meet. It was a very strong set. I waited an extra few days after the meet just to make sure I was recovered from the meet/cut.

Bench
162.5x2x3 Pr?
Zach touched my second rep on the first set. Not cool. I might have snapped at him mid rep.

Rack pull
345x4*
315x5
was supposed to be five, but, gonna not be a freak about it. Happy I have been progressing this well.

10 18 14
Snatch up to 70k, failed 75x2x, but very close. Was doing a good job of getting down under the bar

Clean and jerk up to 80, failed 85 on jerk - not with it. Angry.

Bench
152.5x3x4 (Actually x5)
Missed 3rd on first set so did and additional set. This got much better as I progressed. Not sure why I had such problems on the first set.

Squat (volume)
102kx5x5

10 20 14
HIIT x8

Muscle snatch with empty bar 4x2, w/50% of snatch
Snatch
37x5
45x5
52x4
56x3x5
So good today. Really snapping under. Max was super pleased with me. Zach was irritated that I had a good day when everyone else was dragging ass. Lol.

Russian snatch pull
59x4
63x3x4
These are tough.

Scheduling is a little off. Waiting to do squats/bench on wed. Last heavy stuff on Friday (2 weeks out from meet.)

[Sarah Archenbronn]

As an aside: 10/6/14 marks one year out from my (re)injury. Last October I was in devastating pain and really scared that I would never be able to lift, let alone lift heavy, again. I could hardly walk and couldn't sleep for more than a few hours without the pain waking me up.

I was lucky to have Rori to do my PT, Michael Wolf who became a great training partner and essential eye on form as I recovered. Gillian wrote me a huge email telling me that down the line things were going to be ok, that she had been in a similar situation. Tom C. was also a huge help, watching all the videos I would send him and giving me critique and encouragement.

One of the things Tom told me over and over again is that this is about the long range game. The 5 years down the line, not the next 3 months. It's hard to hear that when you're in serious pain and your ego is crushed by the fact that squatting 95lbs is tough.

After getting hurt again last October I promised to walk away from CrossFit and to listen to my body. To make sure I get regularly body work done to keep my tissues happy and in alignment. To seek out coaching and form correction to make sure my form was the best it could be. And here I am a year later, about to squat 300 (huge personal goal since I started lifting), pulling more than I ever have in a happy, lighter, leaner and stronger than ever body. Strength training isn't just about lifting for me, it's about long range goals, dedication, consistency and building a pride in my body that I'd never had before I picked up a barbell. I don't ever want to be without it.

[Michael Wolf]

Such a great post, Sarah. And I'm so proud of you. Keep killing it!