12-20-09 Sunday Week 46

Snatch Balance Dec 20, 2009 from Shana Alverson

I think I might try acupuncture as I feel that my whole left side is shutting down. :( Messed up wrist, elbow, shoulder, back, hamstring and knee... all on the left side. Grrr.... Good group today for the RTG wod.
Glad we video'd the snatch balance portion. I am making a significant hop forward, more pronounced on some lifts than others. But I am really not sure why this is happening or how to stop it. Will have to seek professional help...

Training Log
11AM
Snatch Balance
5x1

65 x 3
75 x 3
85 lbs
95 lbs
105 lbs
115 lbs
120 lbs

then...

For time:
10 Handstand pushups, 15 Overhead Squats (65/95), 100 ft Broad Jump
8 HSPU, 15 OHS, 100ft Broad Jump
6 HSPU, 15 OHS, 100ft Broad Jump
4 HSPU, 15 OHS, 100ft Broad Jump
2 HSPU, 15 OHS, 100ft Broad Jump

Time -- 15:53
Spencer -- 23:08 (pike pushups)
Joe C. -- 29:04 (pike pushups)
Jonathan -- 32:53

This wod went pretty well considering how jacked up I'm feeling. All HSPU and OHS unbroken except the set of 8 HSPU and the second and last set of OHS.

12-19-09 Saturday Week 46

Totally had jelly legs when a *very* small group of us met at 4:30PM for a wod. I was the only person to show up to kung fu class at noon and spent an entire hour in horse stance. Had no clue what workout we were going to do so I told each person to write 1 move up on the board and I'd come up with a wod from it. Spencer wrote "ring dips," Jonathan "clean & jerk," Brooke "pushups," and I put up toes to bar.

Training Log
4:30PM
As many rounds as possible in 15 minutes of:
** Clean & Jerk (w:85 m:115)
5 Ring Dips
5 Toe to Bar
5 Pushups

** Add one C&J to each round.
e.g. 1 C&J for round 1, 2 C&Js in round 2, 3 C&Js in round 3, etc...

Total -- 8 rounds +1 C&J
Jonathan -- 6 rounds + 2 toes to bar
Spencer -- 6 rounds + 4 C&J (ring dip negatives)
Brooke -- 5 rounds + 4 C&J (bar dip negatives)


Left arm feeling all jacked up afterward mainly from locking out the ring dips. Boo. :o(

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.

12-6-09 Sunday Week 44

Shoulder still hurt. Real pisser. I HATE it!!! What the cuss?!?! This has been going on for almost a year now. =o( Today's wod was supposed to be 5-3-3-1-1-1 OHS and then 15 minutes of Mary but I had to do some subs...

Training Log
11:30AM

Maxed out box jump
38.5"

then...

15 min AMRAP
5 Box jumps 30"
10 Pistols (alternating legs)
15 Double Unders

Total -- about 5 DU's short of 7 rounds.


I think I could have jumped a little higher -- I wanted 40 inches but the first time I went for it, I kind of leap frogged around the plates and I was afraid if I fell I might land on my shoulder and that would take me from bad-enough to even-worse so I stopped. Maybe one day I'll have a foam pit

12-02-09 Wednesday Week 44

Since I'm too sore and tired to type... here's what we did today - the photo version.

Then there was the "cool down/cash-out" ...

I'm now wearing an ice pack. Goodnight.

12-1-09 Tuesday Week 44

Shana and Sven try out tomorrow's CFED wod... from Shana Alverson

I don't know what made me think it'd be a good idea to do 2 workouts in one day. Oh yeah, that's right, I'm a little bit insane. Sven is in town from California so we are getting in as much workin' out as we can!

Training Log
3:30PM
3 rounds for time:
5 bodyweight deadlifts
1 bodyweight clean & jerk
5 bodyweight back squats
750 M Row
(the clincher is that if you scale the weight, your rep scheme changes... mwahaha!)

Time -- 15:02 w/135 lbs
Sven -- 19:51 w/155 (15-5-10 reps round 1, 15-5-5 rds 2-3)

then....

6:45PM
50-40-30-20-10 rep rounds of:
Jumping Pullups
Situps
No-pushup burpees

Time -- 18:48 (dang Patrick C. beat me by 4 seconds!!)

That second on was harder than it looked and NO WAY would I have gone that fast if Patrick C. and I hadn't been neck and neck the WHOLE time... I gotta work out with him more!

11-30-09 Sunday Week 43

Today was Olympic Total for the RTG (Road to the Games) group. You max out your snatch and clean & jerk and add the two numbers together for a "Total"
This video is just some snippets from the whole 90 minute session it took us to basically fuck around. Small group today of me, Ann-imal, Brooke and Phil. I think we are all feeling pretty weak after several days of "bad eating." As if I weren't already convinced that bad food makes you weak - this just reinforced it. We were all sluggish and slightly (well, maybe more than slightly) apathetic.

Training Log
11:30AM
Snatch 1RM
Worked up to 115 lbs (match PR)

Clean & Jerk 1RM
Worked up to 145 lbs (20 lbs below PR)

Time to get back to clean eating. Stupid holidays. Bah-humbug. (Gluten, is that you?)

11-28-09 Saturday Week 43

Today's workout was 54-card pickup (inspired by CF Hyperformance in Savannah - see link on the right...)

On "Go!" two teams pick up a card from a deck, jokers included. The card suit is the movement and the face value is the number of reps -- J-Ace is 11-14.
Ours was:
Hearts= Pistols
Diamonds= Box Jumps
Clubs= Toes to Bar
Spades= Alternating Single-arm DB snatch (25 lbs for girls)
Jokers= 400 M Run (for the opposing team)
Team with the most cards "wins" the match.

Brooke and I each pulled a joker so each had to add a 400 M run to the workout. The gym members did clean drop/front squats with empty barbells for hearts and Brooke and I subbed pistols - gotta get those pistols in when you can!

I added up all my cards at the end and figured out how many reps of each movement I did for record keeping.

Training Log
10:45AM
400M Run
61 DB Power Snatches 25lbs
66 Pistols
72 box jumps 20"
43 toes to bar

Time-- 21:17

My butt was already sore by the time I left the gym.

11-27-09 Friday Week 43

Knee-sock November at CFED is such a hit... everyone wants to keep it going indefinitely!
(Red socks = Brooke ... Purple unicorn socks = Shana, who else?)

So it's about the time that I have to start making a decision about whether or not I want to compete in the 2010 Games. Leaning towards "for" and decided to start an advanced workout group that meets twice a week for an RTG (Road to the Games) workout. We had an experimental first workout today - courtesy Brand X CrossFit with some tweaking done by me. There's a vid on FB of Connor Martin doing this minus the runs and I really liked it so wanted to give it a shot. It's a little heavy for about 95% of my clientele so I figured it'd be perfect for the RTG group.

Training Log
4PM
Warm up and mill around stalling for about an hour while constantly quoting lines from "2 CrossFitters one chalk bucket" then laughing at ourselves.

5PM
WOD
For time:
Run 800 Meters
5 rounds of -
6 Deadlifts (w:140 m:200)
3 Cleans (w:140 m:200)
1 Overhead any way (w:140 m:200)
Run 800 Meters

Time -- 20:16
Brooke -- 15:42 w/ 115 lbs (power cleans)
Jonathan -- 20:00 w/ 165 lbs (4 power cleans)

Took video -- it's slow and boring but I might post the first round, just for fun. The camera has a feature that automatically shuts off the video at 10 minutes so I didn't get the last round recorded. In Connor's video, he does squat cleans. Generally, when I read "clean" the "squat" part is understood (as in "Elizabeth") unless "power" is specified. So squat, I did. First time I've ever done any kind of clean that heavy in a wod.

I just realized how little I've worked out this week. It's time to get back on the horse.

11-24-09 Tuesday Week 43

Brand X has the coolest toys.

Today was Fran. :::: sigh ::::: Doing Fran the day after traveling and airport food = not my idea of a good time. A little spoiler: I'm still coughing.

Training Log
5PM
21 - 15 - 9
Thrusters 65 lbs
Pullups

Time -- 4:13 (4 seconds slower than PR)

Not too shabby. I thought it might be worse but now I think if hadn't been slackin' on food and wods lately I could've crushed it. I am starting to seriously consider 2010 CrossFit Games. Wasn't so sure the last couple of months but now.... I'm getting the bug. We'll see...

11-22-09 Sunday Week 42

Doing thrusters with the boys...

So yesterday (Saturday) was not sans-workout necessarily, just a full day of activity that involved about 60 burpees (for me), limbo, pushups, dodge ball, pullups, thrusters, running, air squats, duck walks, gorilla walks ... um, you name it - we did it. Good times all day.

Today, I volunteered to go up against Connor and David but ended up joining the teen class instead. I have no clue what time of day it was, but the wod went as follows:

Buy in:
3 rounds
Bear Crawl
Jump to support/flip over bar
Dip walk across parallel bars
run ~100M
vault ... run ... vault
Balance jump onto balance beam

then...

3 Rounds for time:
3 Flippin' burpees (burpee jump/clap, forward roll jump clap x 3)
5 Clusters (full squat clean/thruster) 95 lbs

Time: 4:46

Fun wod. I decided since it was low reps to do just do the same weight as the dudes. The forward roll throws off equilibrium a bit, but it seems like you adapt to it after the first couple. The warm-up/buy-in was SO much fun. I'd love to get a nice squishy mat, some parallel bars, vault and a balance beam for our gym. SO FUN!

11-19-09 Thursday Week 42

View from our hotel room at the San Vicente Golf Resort just down the road from Brand X CrossFit in Ramona, CA.

Yesterday was a rest day and packing day and today all day was travel... approximately 5 hours on a plane to California for the CrossFit Kids Certification at Brand X and also the . Met Dana (BGI CrossFit in FL) at the airport and we headed straight to the gym to meet up with Sven, and Jeff and Dan and squeeze in a workout before dinner and crashing at the hotel.

Training Log
4PMish
Every 90 seconds:
3 Rockets (jumping step up driving opposite knee up high) right leg
3 Rockets left leg
3 power clean bodyweight (135 lbs for me)
3 rockets right leg
3 rockets left leg

Do 10 rounds.

This was a cool wod that Jeff came up with. Dana and I used a tire to do the rockets on and I'd guess it was around 20" high. I felt a little tightness in my hamstring but it didn't slow me down and I managed to complete each round under a minute (the first 6 rounds were closer to 30 seconds so plenty of recovery time.) It was fun and the first time I've cleaned that much weight that many times in a wod.

11-17-09 Tuesday Week 42

Noon class enjoying a 400M stroll involving barbells...

I haven't been told not to do lunges and today's workout was just too appealing. The hammie is feeling better and I am feeling the pain more in my back than anything. Weird. I've been taking it very easy which is making me slightly insane. My mood is much better when I can workout.

Training Log

Noon

Weighted walking lunge/push-press for 400 meters.
Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.

Time -- 36:28 (I used a 35# barbell)

That was a pitifully slow time but I was really being careful of my hamstring. I'm sure it should have felt a lot worse, but I went so slow. The arms were pretty freaking fried at the end and legs aren't as bad as I thought they would be. Got a rip on my thumb. Hopefully won't be any worse tomorrow.

11-15-09 Sunday Week 41

The ever-important whiteboard...

Still injured, but making progress. A hamstring injury is affecting my entire posterior chain on the left side from semitendinosis insertion up to QL. Crazy. Who knew a hammie could do all that? Lots of attention from doc, chiro and massage therapist. Contra-indicated for my current state: deadlifting, running, ballistic or plyometric movements, trunk rotation ... my workout today was comprised of what was left. Brooke joined in.

Training Log
12:00 noon

4 rounds:
250 M row
10 20"step-ups holding 25 lb dumbbells (each leg does 10)
8 Knees to elbows (I did toes to bar)
6 Handstand Pushups (did these kipping)

Time -- 15:45
Brooke -- 16:13 (w/pike pushups)


Harder than I thought it'd be. HSPU's were unbroken and felt great (actually did 2 sets of 3 last round because I fell out of the handstand.) Step-ups with DBs wore out my grip right before the KTE... phew.

11-12-09 Thursday Week 41

Still dealing with a hamstring injury and have been instructed to not do any "ballistic" movements. :::Sigh:::: Today was all arms so I was able to join in...

Training Log
4:30PM
Shoulder Press
3x3
95
105 PR (did 100x3 on 10/11/09)
110x1

then...

"Pullup Ladder"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

I got 14 + 11 pullups into the 15th minute. No PR.

I think pullups have felt difficult for me lately as I've put on a few pounds now that I'm not training for competition. If I can just catch up to where I was when I was 10 lbs lighter - then when I lean up to compete I'll be ahead of the game... maybe. =o)

11-08-09 Sunday Week 40

At CF Hyperformance in Savannah.

I have been taking a martial arts class on Saturday that is really kicking my ass. Not sure if it's all the stance work from yesterday or the deadlift/run workout from Friday that has me torn up in the upper hamstring/hip region. If it's this bad tomorrow, I'm going to see Sadri.

Training Log
11AM
snatch practice.
did 3-5 reps of full-squat snatch at the following weights:

45 lbs
65 lbs
75 lbs
85 lbs
95 lbs
105 lbs
115 lbs


Felt pretty good. My OHS is getting more solid and upright in the bottom and I think warming up through a squat snatch is a much smarter way to work up to a max snatch weight than starting out with power snatches.

11-06-09 Friday Week 40

Training Log
6:30PM
7 rounds for time:
200 M Run
5 Deadlifts 175 lbs

Time -- 10:27


All DLs unbroken. Need to run faster. Too tired to type anything more interesting.

11-5-09 Thursday Week 40

Snatch practice ... I welcome feedback - I got no coach!! (Would have taken more but the camera battery died.)

Yesterday was my day off so I worked out today instead. Thursday is usually a slow day at the gym but today was ridiculous! 13 people signed in total. No one signed up or showed up for the 5:30 PM so Jonathan and I made up yesterday's snatches and short metcon.

Training Log
5:30PM
Snatch 1 - 1 - 1 - 1 - 1
100 lbs
105 lbs
110 lbs
115 lbs
120 lbs (Fx10)

then...
10 minute AMRAP:
5 Wall Ball shots 14 lbs to 10 ft
5 Single arm DB swings right arm 20 lbs
5 single arm DB swings left arm 20 lbs
10 mountain climbers ( R+L= 1 rep)

Total -- 11 rounds + 5 wall ball shots

AAAAAARGH!!!!! I got under 120 lbs locked out about a jillion times and could not stabilize it long enough to stand up with it. My self-diagnosis is that I have not been practicing the snatch enough. 115 lbs was my old PR and I am glad I matched it - but I certainly had a bumper-plate-throwing tantrum when I ran out of time and had to give up. GRRRRR!!!!

11-3-09 Tuesday Week 40

Spencer and I in the middle of front squat misery.

I am still loving doing our own programming. Tommy and I alternate every other week, and this is my week. I freaking HATE max rep workouts. And I freaking HATE pushups. So today's wod was max reps and it had pushups. Worked out with the 5:30PM crew while Jonathan coached - it was a great crew and I always enjoy a wod with Spencer. He seems to be as miserable as I am...

Training Log
5:30 PM

Skill-building exercise:
Tabata L-sits.

then...

5 rounds for max reps of:
Front Squats w/65 lbs
Pushups
Rest no more than 2 minutes between each move.

Reps: 50-30-32-26-30=168 front squats
22-20-21-19-19=101 pushups

Wrecked. After 75 pullups and heavy PJs yesterday and what we did tonight, I am spent. The shoulders were the limiting factor in the front squats, which surprised me. My legs could have kept going but holding the front rack became impossible after a max set of pushups. Phew. I can barely type this.

11-2-09 Monday Week 40

Can't believe it's Week 40, 40 weeks since I started training for the Games last year. Now it's almost time to start training for the Games next year. Still haven't decided if I want to do it. I don't have to qualify for regionals this year, so that's good. I still have some time so I guess I have some thinking to do.

Training Log
9AM
For time:
25 Pullups
5 Push Jerk 115 lbs
20 Pullups
4 Push Jerk
15 Pullups
3 Push Jerk
10 Pullups
2 Push Jerk
5 Pullups
1 Push Jerk

Time-- 8:45

Grip was the major issue in this one. Could have done the pullups faster if I could have stayed on the bar. Probably need to lean out a little. Push jerks were unbroken. Shoulda gone heavier.

11-1-09 Sunday Week 39

C&J pullup AMRAP at Regionals.

Took Thursday off and got so busy doing last minute Halloween costume shopping on Friday I missed the opp to wod. Taking a martial arts class on Saturday mornings that is sufficiently kicking my ass so was anxious to get a wod in today. It was me, Jonathan, Tommy and Eric and we made up Friday's power cleans and metcon.

Training Log
10AM

Power Clean
1 - 1 - 1 - 1 - 1
140
145
150
155
160

then...
7 rounds for time:
7 Hang power cleans w/85 lbs for me
7 Clapping Pushups
7 Situps

Time -- 7:57

160 is 5 lbs off my PR for a single power clean. It went up easy and I would have kept going but everyone else was finished lifting and waiting on me so I stopped. The pushups continue to be the x-factor in wods for me. I finished the first 2 rounds in under 1:30 and it slowed significantly after that. Cleans and situps were unbroken.

10-28-09 Wednesday Week 39

GREAT workout today!!! Christin was the only one signed up at 9AM so I worked out with her and am SOOOO glad I did.

Training Log
9AM

Deadlift
5 -3 - 3 - 1 - 1 - 1
225x5
240x3
255x3
285x1 (PR by 15 lbs!!!)

then...

Bottom to bottom Tabata squats
Total: 114

Bottom to bottom is when you do 8 round of 20:10 seconds, and instead of resting for 10 seconds you hold at the bottom of a squat. Ouch. Could hardly walk after that!! So happy I tried 285 for that single. I decided to stop after that PR -- been stuck at 270 since before the Games so was really happy to get 285 up today! It felt great... 300 lbs, here I come! Yay!

10-27-09 Tuesday Week 39

Dumbbell split cleans.

Went to the gym at noon today to work out with the class. Michele, Whitney, Hannah and Jonathan made great workout buddies. Great coaching by Christin - she kept yelling at me even after I finished the workout to get back on the bar and finish hahaha!! We decided after our 2 week trial that we were going to continue doing our own programming. We've had really good feedback about it. Tommy and I alternate each week, I think the different perspective keep things in better balance. Today was "Erin."

Training Log
12 Noon
"Erin"
5 rounds for time:
15 Dumbbell split cleans (30lb DBs)
21 Pullups

Time -- 14:44

This was a PR for me - last year I used 25's and did it in 15:00. 16 seconds faster and 10 lbs heavier ... I'll take it. Grip was what I remembered about the workout and it was certainly the "X" factor today. I was pretty flipping gassed, but I also wasted a good 30-45 seconds running to the office, grabbing the tape, taping my hands.... so coulda gone a little faster, maybe.

10-26-09 Monday Week 39

Training Log
4:30 PMish ...

Thruster
1 - 1 - 1 - 1 - 1
105
125
135
145
155 (PR by 20 lbs!!)

then...

3 rounds for time:
40 Walking Lunge Steps
30 Double Unders
20 Ring Pushups
10 Toes to Bar

Time -- 11:06

10-23-09 Friday Week 38

Push press lockout.

I've been having so much fun doing the programming. It's a little extra work, but it actually makes me want to workout more. Today was a partner workout I came up with last night and since we had an odd number in the noon class, I jumped in. Partnered with Taylor, my roommate, after we drew the same card.

Training Log
12:30PM

Here's what we did:

For time, only 1 person working at a time:
Deadlift 8,500lbs
We did 49 reps at 175 lbs.
100 Double-Unders or 300 singles.
Taylor did 99 singles and I did 67 double-unders.
Lockout overhead (by SP, PP or PJ) 4,000 lbs
We did 47 reps at 85 lbs.
Run 1600 meters.
We alternated 400's.
Carry 70 lbs a total of 400 M.
Row 2000 M.
We alternated 250 sprints.

Time -- 27:40

For a more complete description of the workout go HERE. It was an awesome workout and really fun coaching it. People were getting really creative with the intervals and weights. I love the team workouts. Getting the rest between sets didn't really make this any easier for me. I was spent by the end. It's a keeper!

10-20-09 Tuesday Week 38

Training Log
12:00 noon

Overhead Squats
3 x 3

115
125
135

No PR. Didn't even try. Skipped the metcon. Not feeling well. Perpetual headache. ::wah::

10-19-09 Monday Week 38

Another late night, another quick post. Boring, I know. Sorry.

So, keepin' it real here, folks, the cramps were killing me today. Really thought I was going to ralph after this workout.... Tommy and I are still doing the programming and this one was a killer. Brooke and Jonathan took over and coached the 6:30 class for me so I could workout. Already sore, gonna be worse tomorrow, fo sho.

Training Log
6:45PM
Buy in:
4 rounds of tabata handstand holds (20 on, 10 rest)

then...
"Tabata Enchilada"
Traditional Tabata rounds of:
Weighted Walking Lunges (single 25# DB)
Sumo Deadlift High Pulls (35# barbell)
Ring Dips
Single-arm DB Power Snatch (25# DB, alternate arms each set)

Lunges - 115
SDHP - 100
Dips - 32
Snatches - 81
TOTAL = 328

I'm completely wrecked. The area where improvement is needed is glaringly obvious: FREAKING RING DIPS! I'm blaming the 126 pushups from yesterday...

10-18-09 Sunday Week 37

Week 37 has been, well, weak. I've been fighting off a cold and took 4. days. off.
Worked out with a fab crew of chicks (and Jonathan) today and almost lost a lung. Ouch.
Keeping it brief since if I try to stay up much longer I will undoubtedly turn into a pumpkin.

Training Log
11:30AM
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (95lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

R1 -- 6
R2 -- 4 + 1 pushup
R3 -- 3 + 5 pushups
R4 -- 3 + 2 pushups
R5 -- 4 + 3 cleans

Almost 12 hours later, still coughing. Hellfire. Fell off dramatically after the 2nd round. The pushups were the only sets I broke so I know that is an area that needs a little "grease." HUGE surprise there ::::sarcasm::::

Thanks to Ann-imal, Kim/Pistol, Stacy/Meatball, Victoria/Hicky, and Jonathan for being great wod partners.

10-13-09 Tuesday Week 37

Great, fun wod today. Tommy came up with this one and I LOVED it!! Jumped in with the 5:30PM crew - Spencer, Brooke, Jonathan and Brandon make great workout partners.

Training Log
7 rounds, each for time of:
5 Bodyweight Deadlifts (135 lbs for me)
5 Pullups
5 Bodyweight Deadlifts
5 Pullups

Rest precisely one minute between rounds.
Slowest round is your score.

Rd 1 -- :35
Rd 2 -- :36
Rd 3 -- :36
Rd 4 -- :36
Rd 5 -- :35
Rd 6 -- :38
Rd 7 -- :38

Grip-O-Rama! Ripped my right palm. It was really weird trying to kip after the deadlifts fried out your grip. So cool. You should try it.

10-11-09 Sunday Week 36

Shoulder press.

Last night I cheated on my diet for the first time in almost 2 whole weeks. I've been staying strict on everything. Nothing but fruits, veggies, nuts and meat for me in the last 2 weeks - except for coffee with heavy cream. We even had dinner at Jonathan's parents house last night and brought our own food to cook along with us (bison steaks and grilled asparagus.) I am not going to get on the scale because it just messes with my head when I do, but I am pretty sure that post-Games 10 lbs is gone. Phew.

So anyway, back to last night. It's been a long week and I wanted some ice cream so we stopped at Bruster's on the way home and got some. I ate approximately half a pint and about 30 minutes later passed the fuck out. Coma-style. I was STILL groggy when I woke up this morning. Thank goodness I knew the Sunday crew would be waiting on me because I probably wouldn't have worked out. Ann-imal made up Friday's workout with me and Phil did Fran (pr'd by over a minute!! Way to go, Phil!)

Training Log
10:30AM
Shoulder Press 3x3
85 x 3
95 x 3
100 x 3 (PR!!)

then...

21 - 15 - 9
Push Press (80 lbs)
Full Squat Clean (80 lbs)

Time -- 10:00
Ann-imal -- 12:38
Phil -- 7:15 (Fran Rx'd)

I was more sore from those burpees yesterday than I expected to be! But I am SO glad I worked out!! I am certain I could have gone faster as I caught myself spectating and cheering on Phil in the middle of my 15-set of cleans, haha! First and last sets of push presses were unbroken, yay!! Was way impressed with Ann, who barely weighs 100 lbs rock 80 lbs overhead like it was gravy. Good company for a Sunday.

10-10-09 Saturday Week 36

Crab walk... crawl... whatever.

Probably would have taken a rest day today but my 9:30 class had an uneven number show up so I jumped in to partner up for the team wod. I drew a 3 and so did Dennis and we made a great team! Thumbs up to Christin for some excellent coaching.

Training Log
9:30AM
Partner workout
Teams of 2 do AMRAP in 20 minutes of:
25 ft Broad Jump Burpee
10 Dumbbell Swings (w:25 m:35)
25 ft Crab Walk
15 Air Squats

Only one partner can be working at a time. When one round is completed, tag the other person and rest.

# of rounds completed: 14 + 2 DB swings


This was fun! It was a perfect Saturday morning workout. I love the concept of these wods that have a work/rest element built in ... what a great way to increase power output. It's almost like running sprint intervals with an undetermined rest time.
I felt pretty froggy when I left the gym. I love fall.

10-08-09 Thursday Week 36

I realized today that I perform better when I'm doing a workout I've never done before. I come to the workout with a fresh perspective as I have no awareness beforehand of how much it's going to suck. It's been fun this week doing the workouts I've come up with. I'm always curious about what I'm putting people through and so have always made an effort to do my rest day workouts, especially the one that look like they suck the most. I'm so pleased that everyone seems REALLY happy with the programming so far. I've seen people go harder these last few days and come back in waddling like penguins, myself included.
Today was a rest day workout I posted in July that I particularly liked. The theme is getting an extra awesome core workout without having to do 500 f*cking GHD situps. I found myself limited by the mental attachments from my previous experience of the workout. I remember it was HARD and I was SORE afterward. I like having "beginner's mind" before a workout. The workout is FUN that way. How do people deal with the dread and pressure of that must-PR-the-benchmark feeling?

Training Log
5:00PM
“Lucky 7’s”
7 rounds for time:
7 Thrusters 65 lbs
7 Toes to Bar
7 Floor Wipers 65 lbs
7 No-Pushup Burpees
7 Wall Ball Situps 14 lb ball

Time -- 19:29

Almost a full minute slower than July 30th. Oh well, I am chalking it up to how hard I've kicked my own ass the last two days.

10-07-09 Wednesday Week 36

Photo from our wod in April (that's my good pal, Kath behind me.) Having a photographer shortage recently...

My diet has been on for the last week/week and a half and I can really tell in the gym. Felt great during the workout today. Still really up about the programming thing this week. It's nice to be excited to go to "work" and do my "job." It's why I do what I do. I love it.

Training Log
5:45PM
Max rep double-unders in 4 minutes.
Rest 2 minutes.
then...
5 rounds for time:
5 Deadlift 180 lbs
10 Wall ball shots 14 lbs to 10'
100 M Sprint

Double Under Total -- 236
Time -- 6:59

Was REALLY pushing to get under 7:00 but that was my goal. Lungs were ON fire. Did everything unbroken mostly (I may have dropped the med ball and had to recover it once or twice.) I was very pleased with the intensity level I was able to maintain. Success.

10-05-09 Tuesday Week 36

Yesterday we started a little experiment. I made the decision to go off of CFHQ programming for a while and also not reveal the workouts early on the website, but at the end of the day along with the scores.
Okay, wow.
First, I didn't realize how excited I would be about it and I didn't realize how much some people would resist it.
In reality, the majority of our crew doesn't do the HQ wod as prescribed, they do a scaled version or an alternate that we provide. One problem that I have with HQ is that it is programming for a theoretical athlete. I have real people in my gym and I feel like I am pretty tuned in to where everyone is and what kind of workouts we really NEED to be doing for everyone to make some real progress. I am super excited for how creative this will allow me to be and how much I can really cater to the collective level of fitness at our gym.
It always surprises me HOW MUCH the mental standing of the athlete at any given moment affects performance. It's so cliche but it's so true that ATTITUDE IS EVERYTHING!! And for me this week, I AM EXCITED!! I've been in a little bit of a burnout/slump, but this experiment has me AMPED right now. I love that feeling, especially when it carries over into my workouts!!!

Training Log
Noon
Front Squat 3x3
then...
10 minute AMRAP:
5 Pushups
7 Med-ball cleans (14 lbs)
9 Lateral hops over a 12"parallette* (back & forth is 1 rep)

FS
145x3
155x3
170x2

Rounds: 11 rounds, 5 pushups, 6 med-ball cleans


That AMRAP was more of a smoker than I even thought. I LOVED it! I can't wait for tomorrow!!!

10-04-09 Sunday Week 35

Pistols are hard. Weighted pistols suck ass.

I took 2 days off this week. I was seriously in some kind of potential rhabdo zone... my biceps are still inflamed but at least I can straighten my arms *almost* all the way! Decided to do yesterday's wod, today. Maybe I'll make up yesterday's on Tuesday... This one was done with the Sunday crew, an exclusive group, they are required to test to advanced level before being able to schedule. Ann-imal came over from CFNA and did pistols with me while the guys did today's wod with power cleans.

Training Log
10AM
For time:
Run 800 meters
15 left-legged pistols (w/35 lbs)
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Time -- 39:40
Ann-imal -- 33:55 (w/25# pistols from a 12" box)

This was the first time I've ever done weighted pistols. Wow. I am going to do those more often. The amount of concentration required for each one was really surprising. I fell on my tuchus quite a few times. I suspect some funny-walkin' in the coming days...

10-01-09 Thursday Week 35

Action shot. Not a pretty one ... but you gotta hold your mouth right!

STILL sore. Phew. Icing the arms right now. I am really wondering I should have taken a second rest day. I feel puffy all over and freakin' headachey ... I know, so whiny.
Christin came in to coach the 4:30 so I could do the workout (thanks, Christin!) I honestly didn't think it would be that bad, I usually like chippers.

Training Log
4:30PM
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20" box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Dumbbell swings 55 lbs
30 Sit-ups
20 Hang squat cleans 25 lb dumbbells
25 Back extensions
30 Wall ball shots 14 lb ball
3 Rope climb ascents 15'

Time -- 22:47

Got super nauseous during the cleans. Also, forgot that the DB weight was 55 lbs until I got to the DBs ... BLAERGH!!!! Arms are shot after those rope climbs.

09-29-09 Tuesday Week 35

Thruster from yesterday's AMRAP taken by Kristine with her iPhone! Thanks, Kristine!

So I just realized I had comments underneath the last couple of posts that needed "moderation" ... I think I changed some settings. I LOVE comments and really appreciate everyone who follows along on my fitness journey. So, THANK YOU all for your nice words. They always hit home. =o)

Today, I. am. SOOO. wrecked. Holy cow. I thought after a good night's sleep I'd be at least partially recovered but when I woke up this morning I felt like I had just finished the workout! Probably would have rested today but I told Brooke I'd work out with her if she'd help me with the 6:30 class so I did. Phew. I have a really bad case of the "Elvis-leg."

Training Log
8:00PM
7 rounds for time:
5 Hang Power Snatch 55 lbs
10 Overhead Squats 55 lbs
15 Box Jumps 20"

Time -- 12:14

Oh yeah, I could swear I was wearing my gym bag on my shoulder when I left the house but it never actually made it into my car. I had to do this whole workout barefoot since my shoes were in my gym bag and I coached all the PM sessions in flip flops. (Probably not safe to do box jumps in flip flops) I'm sure it slowed me down as I had to step off the box instead of jump off.

I don't care what the wod is tomorrow. I'm resting.

09-28-09 Monday Week 35

As planned, made up the AMRAP today.

Training Log
7:45PM
20 minute AMRAP:
5 Thrusters 65 lbs
7 Hang Power Cleans 65 lbs
10 Sumo Deadlift High Pulls 65 lbs

Score -- 13 rounds + 5 thrusters ......

..... HOWEVER, I was told by my small crowd of assistant coaches (thanks Kristine, Clark and Dennis) that I skipped a set of SDHP somewhere around round 11 ... ARGH!!! I don't know HOW I missed them. I needed 13 rounds to PR. Previous PR was 12 rounds + 5 thr/7 hpc & 4 sdhp ....
So I know I did 14 rounds of thrusters, 13 rounds of cleans and 12 rounds of sdhp.
If I'm comparing reps...

Today:
70 thrusters, 91 HPCs, 120 sdhp
Previous PR:
65 thrusters, 91 HPCs, 124 sdhp

PR or no???? Crap. :::: sigh ::::

09-27-09 Sunday Week 34

Decided to do "Angie" today since I rested yesterday. Planning on making up the AMRAP tomorrow...

Training Log
4:00PM
"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Time -- 27:25

NOT a good time in the gym this afternoon. Someone tell me how to deal with those days that you don't PR and you start to feel like if you don't kill yourself every week, you won't progress. This Angie was almost 4 minutes slower than my PR. My diet isn't perfect right now, but it's not really horrible or anything. And while I'm not doing 2-a-day workouts, I feel so frustrated that doing my best in the gym is not good enough to continue improving.
I am so hard on myself mentally when I have an off-day or even an off-week. I feel heavy and slow and unmotivated. Am really struggling to find some reason to keep pushing right now. It doesn't help that people are already talking about preparing for the 2010 Games... FOR REAL?!?! I am not even ready to think about them yet... it just seems too soon.

09-25-09 Friday Week 34

Thanks, Eric, for sticking around and coaching me through this!
I probably would not have worked out at all if no one said, "3, 2, 1.. GO!!"

Squeezed this one in late tonight after a CRAZY Friday evening! 4 new members in one night! I love it! I didn't even get home from the gym until around 8:20... There was no warm-up whatsoever. I had been running around the gym like a crazy person all night anyway so I just jumped in. Didn't even set up my own bar! (Thanks again, Eric! haha!)

Training Log
7:45PM
For time:
10 Squat Cleans 95 lbs
50 GHD Situps
8 Squat Cleans
40 GHD Situps
6 Squat Cleans
30 GHD Situps
4 Squat Cleans
30 GHD Situps
2 Squat Cleans
10 GHD Situps

Time -- 13:31

Got that roller coaster headache afterward! The hardest part was regaining equilibrium after each set of situps. Head is still a little woozy 3 hours later....

09-24-09 Thursday Week 34

I am always carrying the camera and have been short on the extra hands to snap photos lately! So sorry, no fresh photo!

Training Log
7:45 PM
CFED Rest Day Dumbbell Chipper
For time:
Use the same pair of dumbbells throughout the entire workout — 25 lbs
50 Suitcase Walking Lunge Steps (holding both DBs)
45 Dumbbell Swings
40 Alternating Single-arm SDHP (each arm is 1 rep)
35 Situps (holding single DB at chest)
30 Alternating 20″ Step ups (holding both DBs-each step is 1 rep)
25 Hang Power Cleans
20 Push Press

Time -- 9:27

Phew. That was a smoker. I had the "Elvis-leg" when I got done with this one. Love the really short intense ones! Feeling good right now, like I might do some 2-a-days... Yeah. We'll see.

09-22-09 Tuesday Week 34

Blurry pushup photo...

Decided to do our CFED wod today. I don't like going more than 3 days without a metcon.

Training Log
5:00PM
For time:
1 Deadlift (155 lbs), 20 Pushups
2 DL, 18 Pushups
3 DL, 16 Pushups
4 DL, 14 Pushups.....
all the way to
10 DL, 2 Pushups

Time -- 12:02

Deadlifts were easy and unbroken... the pushups are what slowed me the most. I do not compromise on the form of them at all, even a little. Every rep is chest to the floor, tight plank, lockout at the top. It slows me down for sure... but I feel like I'm cheating if I don't. They have to get better somehow - and not doing them spec on every rep is not going to get me any closer to faster, full ROM pushups. :::: sigh :::: Stupid pushups.

09-21-09 Monday Week 34

2009 CF Games, sandbag hill sprint event. It was totally weird for all those spectators to be that close to the competitors...

I wasn't even going to work out tonight and I am SOOO glad I did. It got late fast and I almost bailed and went home, but I had one dude still lifting so I lifted, too. Decided to do 3 sets of each lift instead of 5.... 5 is just way too many for 3 OH lifts back to back.

Training Log
7PM
Shoulder Press 3x1
95 x 1
105 x 1
110 x 1

Push Press 3x3
110 x 3
120 x 3
130 x 3

Push Jerk 3x5
125x5
135x5
140x4


I'd been thinking my old SP max was a fluke but now I wish I had tried for new PR tonight (previous PR 110.) Maybe all the dang HSPU practice has been paying off after all. I did 7 in a row on Saturday...! Woo.Hoo.

09-19-09 Saturday Week 33

Kipped HSPU.

Oh. Im. Jee. This rain is starting to get to me!! It's been raining for about a week straight, it seems like. I feel soggy all the time! Blechk! I felt like today's HQ wod would have taken me about an hour.... so I changed the rep scheme. Then, did yesterday's alt-wod with the 9:30AM class.

Training Log
8:45AM
21-15-9-3
Handstand Pushups (full-range, but kipped)
L-Pullups

Time -- 27:36

**then**

9:45AM
5 rounds for time:
10 Box Jumps (2 rds on 24"box, 3 rds on 20"box )
15 Dumbbell Swings 35 lbs
20 Wall Ball Situps 12 lb ball
25 Mountain Climbers (count 1 leg only)

Time -- 15:48

I don't feel so bad now about taking yesterday off. I am SPENT! TGTIRD (thank goodness tomorrow is rest day!!)