12-17-09 Thursday Week 46

Training Log
4:30PM
G.I. Jane
100 Burpee Pullups for time.

Time -- 14:10

Phew. Sore. Time to sleep. Night!

12-16-09 Wednesday Week 46

Thanks, Tommy, for coaching the 5:30 so I could work out.

Training Log
5:30PM
With a single dumbbell do
20 - 16 - 12 - 8 - 4 rep rounds of:
Sumo Deadlift High Pull
Plank Row Pushups
Dumbbell Swings
Dumbbell Thrusters

For each round complete half the reps on one side(single-arm) before finishing the set on the opposite side.

Time -- 11:50 w/ 25 lb DB

Still have a little cough from that one.

12-14-09 Monday Week 46

2009 CrossFit Games. 5th event of the day.

Shoulder continues to improve. Rest-ish day today. Decided to practice snatch balance with the 5:30PM crew.

Training Log
5:30PM
Snatch balance
65 lbs
85 lbs
105 lbs
115 lbs

Probably could have gone heavier but didn't really have time. I'm pretty certain this move needs a lot of work if I'm going to get past my snatch PR plateau.

12-13-09 Sunday Week 45

Why they call me "Shanties" ....

Loved, loved, loved the wod today. Jonathan and I had to leave right at noon so I knew we needed something we could just rock out. It was harder than it looked and I love it when that happens. GREAT crew this morning with Shugs, Phil, Joe C., Lauren, Ann-imal, and Spencer.

Training Log
11:30AM
5 rounds for time:
5 ring dips
7 chest to bar pullups
9 2-for-1 wall ball shots
20 Double unders

Time -- 10:27 (14# med ball)
Jonathan -- 10:29 (10# mb)
Phil -- 12:47 (14# mb)
Ann-imal -- 13:46 (8# mb)
Spencer -- 17:17 (14# mb, sub 80 singles for DUs)
Joe C. -- 21:52 (10# mb, red band asst pulls/non-CTB, asst dips)
Lauren -- 23:04 (8# mb, non-CTB pulls)

2-for-1 wall ball shots are hard as crap. It starts with a regular wall ball shot but you have to throw the ball high enough to fit in another squat before you catch the ball. Hard. I tried to find a good video of these, but I'm starting to think there isn't one out there. I might have to make one. Perhaps next time Phil will bring all 5 of his cameras. ;)
No way I would have done this as fast if I hadn't been chasing Jonathan the WHOLE stinking time. I'm going to have to put some heavy stuff in there next time and see if I can slow him down!
I felt really good today. Thanks to Matt my shoulder is SOOO much better. He totally figured out what the culprit was and I've been doing micro-massage and icing daily. Thank goodness.

12-12-09 Saturday Week 45

Feeling better today (shoulder-wise, THANKS, Matt!) So, of course, a good ass-kicking in kung fu class is not enough activity for one day...gotta fit in another work out just a few hours later! RTG group was planning on going on a field trip but that got nixed due to the awful weather so we did a wod at the gym instead. Today's group was Jonathan, Joe C (also did this morning's brutal lung burner w/the 9:30 class), Patrick C, and myself.

Training Log
11AM -12 noon
Kung fu class
Basically an hour of non stop kicking blocking squatting punching pushups situps.... you name it.
The important part to note is the whole NON-STOP part.

4PM
3 rounds for time:
20 weighted step ups 12" (holding dumbbells)
20 weighted step ups 20" (holding dumbbells)
20 walking lunge steps
50 ft bear crawl
1 cone shuttle (lateral sprints, touch ground by cone)

Time -- 11:34 w/25's
Patrick C. -- 10:55 w/35's
Jonathan B. -- 11:03 w/35's
Joe C. -- 12:44 w/30's

Legs might not work tomorrow.

12-11-09 Friday Week 45

Last time I worked out was Monday. This shoulder is getting me down. I hate having to modify workouts and I'd almost just rather NOT workout than have to make some shit up. But I couldn't go all week with only one wod so I modified.

Training Log
4 rounds of
5 minute AMRAP
10 Sumo-Deadlift High Pull 45lbs
10 Burpees

Rest 1 minute between rounds.

R1 - 4 rounds + 5 sdhp
R2 - 3 rounds + 10 sdhp
R3 - 3 rounds + 2 sdhp
R4 - 3 rounds + 2 sdhp


That's 130 burpees and 149 sdhp. Gonna be sore.

12-7-09 Monday Week 45

Brooke and I got a quick one in after the 6:30PM class tonight. We are both dealing with shoulder issues and have been advised against doing ten jillion pullups in 10 minutes. Matt H. gave us a brief stretching session beforehand (thanks, Matt!)

Training Log
7:50PM
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Get-ups (20lbs)
Ring Rows
Box jumps 24"

Time -- 15:37
Brooke -- 17:03

It was good to get a workout in ... I tend to get cranky when I can't work out.