Category Archives for "Rebecca Gerdon"

Training Sunday 1/8/17

Somehow went 3 days in a row without training so Sunday had to be a double workout day. Did some general strength work in the morning and more work in the afternoon. Felt good to do a double again! Haven’t done that in a while.

a.m. at Apartment Gym

A) Front Squats: 8 sets @ 235# to beat 21 total reps from last time

  • felt super tight and weak in the a.m. and got frustrated so I moved on. Did these in the p.m. and they were much better

B1) Strict Press:

  • 5×5@85#

B2) Bentover Row:

  • 5×6 @ 135#

C1) Single Leg Deficit RDL:

  • 20kg/hand x 8/leg from a deficit of 2-45# plates so ~4.5″
  • These were tough! Fell off the stack of plates a couple times because I lost my balance lol

C2) DB Strict Press

  • AMRAP with 25#
  • 21, 19, 16

p.m. @ CrossFit Pineville

A) Power Clean to a heavy triple

  • up to 200#. Missed the 3rd rep at 205#
  • Fun to mix in power cleans again. These are going to get better fast

B) Front Squats redo from this morning: 8 sets @ 235# to beat 21 total reps:

  • 4, 4, 3, 3, 3, 3, 3, 3

Lots of stretching

Training Wednesday 1/4/17

A) Snatch Pulls

  • 3×4 @ 170#

B) Snatch (goal is a bunch of doubles at 165#):

  • Got 3 doubles in but stopped because left wrist was killing me 🙁 Hit it on a box a couple weeks ago and its been painful ever since

C) Back Squat:

  • 5×6 @ 230#

Cardio – SCCF Comp Team Workout

  • 35 Min Assault Bike @ Zone 2
  • Every 5 min do 40 DU Unbroken
  • 212 Cals – Only broke on double unders in 2nd to last round

Training Tuesday – 1/3/17

C&J’s felt awesome today! The met con at the gym was pretty fun too. Feels good to do some CrossFit again!

A) Clean Pulls:

  • 3×5 @ 210#

B) 3 Cleans + 1 Jerk:

  • 6 sets @ < 185#
  • 190, 190, 190, 195, 200, 205
  • These felt great! Even though the bar choked me a bit on the last 2 reps, I still had awesome jerks. Felt very strong!

C) Good Mornings:

  • 3×10 but last set AMRAP
  • 125#, 130#, 135×20

D) Metcon at SCCF

  • 12 Rounds
    • 60 second Window to do:
      • 5 Shoulder to Overhead (105/155)
      • AMRAP Row for Calories
      • Ended with 145 cals total.
      • Stayed on pace with about 12 cals per round

Training Monday – 1/2/17

Good day other than the snatches. Weather was gloomy and getting me down and unmotivated. Upped the front squats another 5# from last week. Same with bench press.

A1) Front Squat:

  • 5×5 @ 200#

A2) Box Jump:

  • 5×5 @ 31.5″, 33″, 35″, 36″, 36″

B) 3 Position Snatch (hip, above knee, below knee):

  • up to 145#
  • felt terrible lol

C) Snatch Pulls:

  • 3×5 @ 165#

D) Bench Press:

  • 5×5 @ 120# w/ last set an AMRAP (8 reps)

E1) Lateral Raises:

  • 15#/hand x 20, 20

E2) Front Raises:

  • 15#/hand x 20, 20

Training Saturday 12/31/16

Tried something new today with the C&J waves. I’ve done waves before but it’s usually been something like singles at 70%, 75%, 80% then back down to 70%, 75%, 80% for 2 – 3 waves. This time I wanted to go up and down but gradually getting heavier with the weights. Felt pretty good! Good way to get lots of volume in

A) Clean Pulls:

  • 3×5 @ 210#

B) Light Jerks:

  • 3×5 @ 35, 85, 95#

C) C&J Waves Start at 70% then add 10# then take of 5#, then add 10#, take off 5#, etc.

  • 180, 190, 185, 195, 190, 200, 195, 205, 200, 210

D1) Bulgarian Split Squat:

  • 1-16kg KB per hand
  • 3×10/leg

D2) Yoke Walk

  • 3x40m
  • yoke + 50#, +90#, +140#

Training – Friday 12/30/16

Had to do a crossfitty warmup today just to stop shivering lol. The gym has no heat really and I was there by myself at first so it was pretty cold. I like these kinds of warmups though because they get me warmed up quickly and get me to do a little cardio 😉

Wanted to do some heavy sets for front squats. Got the idea from seeing something about how CJ Cummings trains his front squats. The goal is to be able to do my max clean & jerk weight for a shit ton of reps in the front squat. Haven’t got heavy in front squats or a while so I was a little disappointed with how heavy 235 felt. Decided to just stay there and get some good reps in. Next week I will either go up 5# and try to hit the same number of reps OR I will keep the weight the same and try to hit MORE reps.

Didn’t feel like doing C&J’s today so I did a bro-strength sesh instead. I’ve learned from my burnout episode to not push myself to do something I really don’t want to do, otherwise I will just have a bad session and go backwards. I do much better when I’m excited about what I’m doing. This applies to just Clean & Jerk and Snatches. All other strength work I will pretty much make myself do because there’s not as much thinking involved. Plus, I have plenty of training time during the week so if I skip a day of snatches/cleans, I can just make them up later in the week.

Got a sick shoulder pump at the end with all the presses!

Warm Up:

  • 4 Rounds:
  • Row 250m
  • Lunge 20m
  • Single Leg Deadlift w/ KB x 8/leg
  • HSPU x 10-15

A) Front Squat:

  • 235# x 3, 3, 3, 3, 3, 2, 2, 2
  • 8 sets and 21 total reps

B1) Press:

  • 5×5 @ 70% (80#)

B2) Bentover Row

  • 5×5 @ 135#

C1) Single Leg Deficit Deadlift

  • 16kg KB/hand x 8/leg for 3 sets

C2) Dumbbell Press AMRAP @ 20#

  • 20, 16, 14