Sunday, June 28, 2009

06-28-09 Sunday Week 20

Chuck and I, and the rest of us off camera, were drenched when this was over. I should be well prepared for any heat in Cali!

I crashed the trainer lunchtime wod at the L1 at CFATL again today! They were nice enough to let me join in!

Training Log
Partner WOD
As many round as possible in 15 minutes of:
5 CTB Pullups
10 Pushups
1 Squat Clean (125/185 lbs) first round, 2 second round, and so on...

Only one partner can work at a time so the other rests while waiting for the one working to complete a round.

My partner was Brandon Conner from (CrossFit NE Georgia). The other team was Chuck Carswell (CFHQ)and Andy Stumph (CF Coranado)
I think our team got just under 14 rounds - I was maybe just into the set of 7 cleans when they called time) Other team got just under 15 rounds - Andy was working on his set of 7 cleans when the clock stopped (Chuck and I went first). Brandon did power cleans with 153 lbs and did regular pullups.

This was a great way to get a wod. I felt like I pushed much harder and the power output per round was much higher than it would have been if I had continually worked throughout the 15 minutes. It was the equivalent of doing 400 M repeats. It was exactly what I needed today. Abs are SORE from KTE yesterday and my legs are starting to feel it, too.

Congrats to Brooke, Christin and Sheryl on earning their Level I Cert this weekend. All 3 of them did Fran as Rx'd. Way to represent, you badasses.

Saturday, June 27, 2009

06-27-09 Saturday Week 20

Heidi, me and Ken suffering through a wod at CFATL during the L1 lunch break today...

So, I actually did make a gym appearance on Thursday and it was so pitiful, I didn't even bother posting. Worked on some full squat snatches and maxed out at 105, failed at 115 like 3 times... which I've done before. Got frustrated and was feeling blah so rowed 700 M at about 3:12. Kath made me go the extra 200, I was gonna stop at 500 M. Took yesterday as a rest day to see if I could get back in the groove.
Stopped by CFATL today to loan them some medballs - apparently they have 70+ signed up for the L1 this weekend - ended up jumping in the trainer lunch break wod with Mike G, Ken, Heidi, Maggie, Justin, and Brandon (I think).

Training Log
21 - 15 - 9
Knees to Elbows
Overhead Squats 65 lbs

Time -- 7:28

I discovered that I am not very fast at KTE. I would have finished maybe 2 mins faster if I could cycle them without having to stop swinging on each rep. Any advice is welcome. I must need to practice them more. No trouble getting the full ROM, just cycle time is not optimal.
Day 1 of Aromas is exactly 2 weeks from today. Phew. Butterflies already.

Wednesday, June 24, 2009

06-24-09 Wednesday Week 20

Pugs make an excellent workout audience... Ginger and Kiwi make sure Donna is still alive!

I can't believe I've been doing this for 20 weeks. Did another wod with the most excellent Dysons this morning. They got to find out why we call it HOTlanta - HA HA HA!! I felt the need to do some running in this wod and found one that I really liked on CrossFit Austin's website ...

Training Log
For time:
200 M Run
20 Dumbbell Hang Squat Cleans 55/35 lbs
400 M Run
15 DB Hang Squat Cleans
200 M Run
10 Hang Squat Cleans
400 M Run

Time -- 10:28 Rx
Matt -- 11:50 w/50's
Donna -- 12:20 w/20's
Jonathan -- 13:00 w/40's

I am spent. Have been having headaches so I spent most of the rest of the day in bed. It was really good to spend some time with some dedicated CrossFitters who have experienced so many different affiliates and get their perspective on things.

They will be attending the CrossFit Games in Aromas. I fly out for Cali exactly 2 weeks from today and am still short of my fundraising goal. I am trusting the fundage will come ... either that or I will just sleep on one of the platforms at "The Ranch." I am thinking more and more of the Games lately and am excited to get to be amonst so many fabulous athletes. I am really excited. =o)

Tuesday, June 23, 2009

06-23-09 Tuesday Week 20

I totally picked this photo because I freakin' LOVE the pugs in it! HA HA HA!! That's Ginger and Kiwi...

Man, hanging out with CrossFitters just warms my heart. Today, Matt and Donna Dyson of MaD CrossFit, which used to be in Massachusetts, but is now in a crate being shipped to New Zealand, visited Decatur on their tour of awesome affiliates around the US. We made a field trip to CrossFit North Atlanta and had a great wod. Brooke, Jonathan, Matt and Donna did the CFNA wod which was 21-15-9 Box Jumps 30"/24" and Push Press 115#/75# .... I had to be high maintenance and do something a little different....

Training Log
21 - 15 - 9
Box Jumps 30"
Chest to Bar Pullups

Time -- 5:41

There were probably 3 or 4 pullups where my chest didn't actually make contact with the bar. I, ever the overachiever, wanted to do another wod afterward but Tony said no. I am glad because he's right. I've gone heavy and hard the last 5 or 6 workouts. This was just what I needed.

We took the Dysons to the Corner Pub afterward and Kath met us. I am trying to talk them into packing me into their already overstuffed car and bringing me along on the road with them. We are still trying to work that out. =o) What a great evening!!

Sunday, June 21, 2009

06-21-09 Sunday Week 19

No photo today. Tried to do a video but had some technical difficulties. For some reason my camera automatically stops vids at 10 minutes. Must read manual and figure that out...

Training Log
21 Deadlift 185 lbs
21 Handstand Pushups
15 Thrusters 80 lbs
15 Chest to bar pullups
9 Squat Cleans 105 lbs
9 Ring Dips

Time -- 10:23

I am not feeling so good about this. 21 handstand pushups is just nightmare-ish for me apparently. I knocked out 10 straight and after that it was sets of 3 or less. They took me just shy of 4 minutes. F#@k !!! Other girls are doing this in around 6 minutes and I am feeling inadequate. I am not sure how I can even increase a max set of HSPU in about 2 weeks... UGH. Oh well, I'll just keep on keeping on and reminding myself that my best is going to be good enough for me. Maybe tomorrow will give me some more confidence.

Saturday, June 20, 2009

06-20-09 Saturday Week 19

This machine is called the Prowler and I can't think of one nice thing to say about it.

I had to go to Macon this morning, my mom and step-dad live there, it's where I grew up and my sister came up from Florida and my grandparents from Louisianna. I decided to stop by CrossFit North Macon to check them out. I am really glad I did. Howard and Virginia are great people and I had an awesome time talking with them and working out there! I am going to try to talk my mom into trying them out ... Mom, I know you're reading this - you should do it!!

Training Log
Front Squat 3x3
145 x 3
170 x 3 (previous 1RM)
180 x 1 (PR by 10 lbs!!)


21 - 15 - 9
Push Press 95 lbs
Sumo Deadlift High Pull 75 lbs
Prowler Push (loaded with 50 lbs)

Time -- 23:46

Phew. That Prowler thing is hard! I loved it in that CrossFit kinda way, where the more awful it is the more you appreciate having done it when it's over. I'm not sure the exact distance I pushed it but I started out with 4 lengths, then did 3, then 2 - so the distance got a little shorter with the descending rep scheme. Yesterday was rest day but I am still sore from a really tough couple of days.

Friday, June 19, 2009

06-18-09 Thursday Week 19

Working out with Kath and T-Rex at CFNA...

What a long day! I've been pretty bummed out (to say the least) in the last couple of days so my good friends Kath and Ann-imal took me to the Atlanta Zoo. It was wonderful and we had such a great time! It was hot as Rhino-poo, though and we were exhausted when we left. Nevertheless, headed straight to the gym to get a wod in. That Tony is a little bit evil, love him! Brooke met us there and got to experience the Tony-special. We almost died from heat exhaustion.

Training Log
4 rounds for time:
200 M Sandbag carry 45lbs on a steep hill
10 Overhead Squats 95 lbs
200 M Farmer Walk w/53 lb kettlebells on a steep hill
15 pushups

Time -- 29:44
Brooke -- 37:25 (35 lb KBs)

Wow. That is all I have to say about that other than, I asked for it. Planning on active rest tomorrow. We'll see.

Wednesday, June 17, 2009

06-17-09 Wednesday Week 19

Totally awesome workout tonight. Took a hiatus over to CrossFit North Atlanta ... man, I love me come CFNA. Great energy there and good people! Tony there was my first judge for the Suicide/Deadlift wod at regionals, I had never met him before. He was coaching tonight and it was really nice to get some feedback, encouragement and pushing. I really enjoy his style and appreciate his expertise. He came up with a great wod for me and I am appropriately exhausted by said workout. Thanks, Tony!

Training Log
Deadlift 3x3
245 x 3
265 x 3 (PR by 10 lbs!)
270 x 1 PR by 15 lbs!


3 rounds for time:
12 Thrusters 95 lbs
25 Double Unders

Time -- 7:40
Kath -- 6:35 (75 lbs)
T-Rex -- 12:56 (5 rds: 21 thrusters 75 lbs, 21 double unders - injured back)

I have been wanting a 2x bodyweight deadlift for a very long time and I am so excited that I did it tonight. More than anything right now, I need to feel strong. I walked out of there feeling great and that's exactly the feeling you should have walking out of a CF gym. Good times with my pals at CFNA. Thanks Travis and Kath for suffering through those thrusters and double-unders with me!
There were so many people telling me good luck at the Games and it made me even more excited -- I leave for Aromas 3 weeks from today!

Tuesday, June 16, 2009

06-16-09 Tuesday Week 19

Worked out at BTB CrossFit tonight in Highlands, thanks Jeff and crew! Brooke and Jonathan went with me. We joined their 6:30PM group for a short smoker!

Training Log
Hill sprints w/12# med-ball
SDHP w/35# kettlebell

then ...

"Jumping Grace"
5 rounds for time:
6 Clean & Jerk 95 lbs
10 Box Jumps 20"

Time -- 6:10
Jonathan -- 9:09 w/115 lbs
Brooke -- 9:34 w/85 lbs (?)

I felt like I was moving slow as molasses. Those box jumps made a pretty big difference ... I was completely gassed, stupid sinuses!

Monday, June 15, 2009

06-15-09 Monday Week 19

Brian A. and Brooke somehow got talked into running "Tosh" with me...

Still nursing a sinus infection, among other things...

Training Log
3 rounds:
Run 200M then 400M then 600M.
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

I think my times on this looked something like:
:40/ 1:37 / 2:27
:48 / 1:49 / 2:58
:56 / 1:57 / 2:27

I'm sure I was not supposed to deviate in times so much but I did my best. I got some more nice blisters on my feet, too.

Sunday, June 14, 2009

06-14-09 Sunday Week 18

Last night was great. I played a music show for the first time in a very long time (it was at Java Monkey.) We made it a fundraiser for the trip to California - we need somewhere between $1,500 and $2,000 - we are about a 1/3 of the way there now! We made a good bit last night and that combined with the jar at the gym puts a good dent in expenses! Mariah Provost told me that she and Sean sold one of their cars to buy their tickets! I am so filled with gratitude for the turnout and how supportive everyone has been. There really aren't sufficient words for me to fully express my appreciation. (There are photos - I just don't have them ... yet!)

Training Log
As many rounds as possible in 20 minutes of:
5 Handstand Pushups
10 Pistols (one-legged squats) alternate legs
15 pullups

Total -- 7 rounds even (CTB pullups - except Rd 7)
Brooke -- 4 + 9 pullups (HSPU to 2 abmats, pistols to 12" box)
Jonathan -- 18:26 Nasty Girls Rx

I don't feel good. Started coming down with a sinus infection on Thursday - I woke up with it. Took Friday and Saturday as rest. Now I also have cramps. I'm pretty happy with how it turned out considering I feel like my body weighs 800 lbs and I get dizzy every time I move my head. Last time I did "Mary" I did 6 rds + 3 HSPU ... I consider today an even bigger PR since 90 of the pullups were chest to bar. =o)

Thursday, June 11, 2009

06-11-09 Thursday Week 18


Decided to do the HQ wod today with the 5:30PM crew. Always good energy with the group. I'm seriously sore after yesterday. I can't wait to see how I feel tomorrow.

Training Log
As many rounds as possible in 20 minutes:
15 Hang Squat Clean 85 lbs
12 Ring Dips
21 Situps

Total -- 5 rounds + 13 cleans

My thighs were already bruised from the hang cleans in Nasty Girls on Sunday and now there are bruises on top of bruises. Also, shoulders are bruised from low bar last night. Also, there are bruises on my biceps (not sure why) and then there's bruises on my collarbone from receiving the bar ... I have a few bruises. I'm going to wear them like temporary battle scars.

Wednesday, June 10, 2009

06-10-09 Wednesday Week 18

This metcon looked easier than it was. Phew.

Took an unscheduled rest day yesterday. Maybe I just felt like I deserved a good ass-kicking today to make up for it. I can hardly type now, but I felt strong doing the wods!

Training Log
Back Squat 5x5
185 x 5
205 x 5 (PR)
225 x 1 (PR!)


7 rds for time:
3 Push Jerk 110 lbs
6 Pullups
9 Pushups

Time -- 11:29
Brooke -- 16:22

I felt pretty strong on the back squats today. I was able to get 205 up 5 times which was previously a 3 rep max for me. Actually 205 may be the most I've ever squatted - I haven't done a single rep max in SO long. I just wanted to see if I could stand up with 225 and I did. YIPEE!!!

I did the pullups in the metcon chest to bar and with an underhand grip for balance. I never use any grip but overhand, like, ever. I suspect it may be the reason I'm having elbow issues so I thought I'd try mixing things up and see if it helps. It definitely felt foreign and my elbow popped at one point. All sets of PJs were unbroken.

Sunday, June 7, 2009

06-07-09 Sunday Week 17

Lunchtime wod at the CF R&E Cert with Ben K. and other super-cool dude...

Super sore today. Last night at dinner I sported what I like to call the CrossFit waddle to dinner. My hammies are slightly past the point of aggravation, darn near cantankerous and I've discoverd that rippage doesn't only occur on hands and wrists... toes, too! Oh yeah. I have a ripped toe (nowhere near as fun as Rippetoe ::: HA! :::) I'm sure B-Mack and Ben think I am such a buttercup for repeatedly holding up my foot to them and making them inspect my blisters and torn toe... What a pansy!!!

Training Log
12 Noon
"Nasty Girls"
3 rounds for time:
50 Air Squats
10 Hang Power Cleans (95 lbs)
7 Muscle-Ups

Time -- 10:21 (PR by 22 seconds)

It's always hard for me to really put out on the 3rd day in a cycle. When I wod, I really try to go all out so by day 3 in a row, I don't have much left in the tank. Had so much fun in Baltimore, didn't think I wanted to come home. But now that I am here I am glad. Can't wait for the next one.

06-06-09 Saturday Week 17

Ben, B-Mack and I doing a wod that could only come from the mind of an evil genius...

Interning at the CrossFit Running and Endurance Certification this weekend at CF BWI in Maryland. Long morning of lectures and drills and analyzing runners... what better wod to "run" - pun absolutely intended - than 1.75 miles of 100 Meter sprints...

Training Log
Lunchtime ( I honestly have no clue what time it was, but the sun was high in the sky and it was HOT!)
Here's how it went:

For 8 minutes straight, every 30 seconds sprint 100 meters (1,600 M total) Basically, you have 30 seconds to sprint 100 meters, recover and 3, 2, 1...GO again. So, if it takes you 18 seconds to travel that distance, you have 12 seconds recovery time.
Rest 4 minutes.
Then 4 minutes of 100M on 30 seconds (or 800 M)
Rest 2 minutes.
Then 2 minutes of 100M on 30 seconds (400 M)

All. Sprinting.

I mean, I call it sprinting. Sometimes it FELT more like lumbering and just trying to make it the whole 100 M to just turn right around and run it again with no recovery! I totally needed it and it was inspiring and humbling to be able to wod with THE CF Running God, if you will. I have to say, the CF R&E is cert is my favorite cert BY FAR and I have been to A LOT of CF Certs. B-Mack, Carl and Ben K. (aka The Aussie --ha!) are some of the most generous, easy-going coaches I've met and their passion and expertise make it so easy to become a better runner. I'm honored to be part of the team!

Saturday, June 6, 2009

06-05-09 Friday Week 17

Dang it! Neglected to pack the camera cable with the camera so I can't upload pics from this weekend until later. =o(

Flew into Baltimore today to intern at the CrossFit Running and Endurance cert with Brian Mackenzie and Ben Kelly-- from CF Performance.) I got in a little early so caught a cab over to CF BWI where the cert is being held to get in a wod. I had nothing good in mind so Ryan assigned me a wod. Got some excellent coaching as a bonus.

Training Log
Deadlift/Double-Under WOD (from Mid-Atlantic Quals)
3 rounds for time:
10 Deadlifts 185 lbs
50 Double-unders

Time -- 3:15

Post wod: Still working on getting that turnout on the MU. Can't say it's necessarily getting any easier... but maybe it is and I just don't know it.
Snatch practice with some great tips from Ryan about active shoulders and setup.
PR'd my snatch at 105 lbs -- then again at 115 lbs!
Thanks for the good tips Ryan!

I'm liking Baltimore so far, there are some really nice people here! Shout out to Justin and Mary who gave me a ride back to my hotel and provided some very interesting conversation along the way!

Tuesday, June 2, 2009

06-02-09 Tuesday Week 17

The judges were HARSH at Regionals!

Good day today! The members at the gym are really starting to develop some nice overhead squats so coaching went well this morning. It's always nice when you see someone kind of have that "Aha!" moment. I LOVE overhead squats and Sven agreed to let me do them today for my strength bias and I am SO glad!

Training Log
OHS 5x5 ish...
95 x 5
115 x 5
135 x 5 (PR)
145 x 4 (PR)
155 x 1 (PR by 20 lbs!!)

Thanks, Gary, for being my lifting buddy today!

Metcon at 5:45 with Brooke:
10, 9, 8, 7 ... 1
Turkish Get Ups w/30lb Dumbbell
Box Jumps 30"
Ring Pushups

Time -- 31:31
Brooke - 31:45 (w/regular pushups & 24"box)

It really helps to have someone to do the wods with so I am really appreciate Brooke for being my training pal this week and subjecting herself to the same torture Sven puts me through. My shoulders are protesting the combination of yesterday and today's wods -- maybe rest day tomorrow or some CFE stuff...

Monday, June 1, 2009

06-01-09 Monday Week 17

Gotta get up super early in the morning (4:30AM) so I'm just going to post my wod here and will do some "musings" tomorrow.

Training Log
Shoulder Press
65 x 5
85 x 3
90 x 3
95 x 3
45 x 20

Then ...
4 rounds for time:
500 M Row
12 DB Swings 35 lbs
5 Squat Cleans 115 lbs

Time -- 17:42
Brooke -- 18:38

I was chasing Brooke the entire workout ... whew! The low back was ON FIRE by the time I got on the rower for round 2. I haven't shoulder pressed in forever so wasn't sure where to start. Stopped at 95 lbs because I was in a hurry and that third rep went up SO slow. Also, the shoulder is feeling crunchy so I didn't want to push it.