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!!)

09-17-09 Thursday Week 33

Didn't have anyone on the schedule for the 5:30PM class today so made plans with Spencer to do this workout at that time. Brooke joined us. Dreaded the wod ALL. Day. Long.

Training Log
6PM
"Daniel"
50 Pullups
400 M Run
21 Thrusters 65 lbs
800 M Run
21 Thrusters 65 lbs
400 M Run
50 Pullups

Time -- 19:07

I finished up the second 400 M run at about 16 ½ minutes. REALLY wanted to finish under 19 but just could not hold on to the bar. It was totally my grip that wore out. Did both sets of thrusters in 2 sets 12/9 and 16/5 ... My goal going into the wod was to finish under 20 and I did that, but when I saw the clock in the 16's I really thought I could finish under 19 ... oh well. Another day!

09-16-09 Wednesday Week 33

Most lackluster set of front squats ... EVER!! I was totally NOT into lifting tonight. Not even close to a PR. I could barely call that lifting even. Not sure how to motivate lately. Not to mention there is something akin to a monsoon blowing through Atlanta right now, had to keep the doors closed at the gym and the whole place is like a shallow pond. It was SO hot and muggy and I was SO distracted by everyone else doing "Diane" ... pfft.

Training Log
7PM
Front Squats 5x3
95x5
135x3
155x3
165x2

Done.
Blah.
::: sigh :::

09-14-09 Monday Week 33

No photo today. Got up early to work out with the 9AM group. I like "Annie," just not the way my abs and brain feel afterwards!

Training Log

9AM
"Annie"
50, 40, 30, 20 and 10 rep rounds of:
Double Unders
Situps

Time --7:17 (previous PR 7:30 12/9/08)

Situps could be faster. Abs were sluggish after 80 situps in that abomination of a workout I came up with yesterday. What will it be tomorrow?

09-13-09 Sunday Week 32

My high-tech score-keeping method... chalk on concrete.

So, Friday is my day off and I decided to take a full day away from the gym, missing "Barbara." Also, took Saturday off because, duh, it's "rest day." So when "Dianne" came up I was torn between the two workouts. I came up with the genius idea to combine them...

Training Log
10AM
"Dia-Babs"
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 mins, then:
21-15-9
Deadlift 155 lbs
Pike Pushups (toes on 20" box, hands on 25 lb plates)
Rest 3 mins, then:
20 Pullups
30 Pushups
40 Situps
50 Squats

Time -- Rd 1- 5:16, Dianne- 16:34, Rd 2- 8:52

Nasty, real nasty. This was a really good bad idea. I came really close to either puking or passing out. I actually took some long breaks for recovery but it was either that or take 5 mins to go puke in the bathroom. I decided to just recover and take my slow time. I went for extra range of motion and strict for the HSPU so I did pike pushups instead. I was wrecked after this wod. Nasty, nasty stuff. You should try it.

09-10-09 Thursday Week 32

Trying to lock it out at CF North Macon.

I do NOT like overhead stuff. But today I was damn happy with my numbers. I attribute SO much of my improving performance as of late to having cleaned up my EATING! Nutrition is the foundation of everything and I just keep proving it to myself over and over again.

Training Log
5:00PM
Push Jerk 5x3
105
125
135
145
150

Yippee!! I am really stoked! My push jerk PR is 165. The hardest part is bringing it down... Good lifting day.

09-09-09 Wednesday Week 32

That's me on the Jumbo-Tron at the Games, trying to get Dave Castro to pronounce my name correctly!

I remember doing today's workout. I worked out with my 4:30 class, not something I do often, but occasionally. Had to stop mid-wod and help some guy who popped a rib out of place doing those box jumps. Today, I was able to stay focused and give it all I had. Probably took a little too much time fiddling with weight vest & back-pack with a dumbbell in it. Oh well, next time I'll be more efficient.

Training Log
4:30PM
4 rounds for time:
100 ft. Weighted Walking Lunges (I used a pair of 25s)
30 Box Jumps 24"
20 Weighted Pullups (with 20 lbs)

Time -- 25:51 (previous time from 5/18/09 was 27:13)


I'll take it. Felt totally wrecked after this. I'm going to feel this in my arse for sure.

09-07-09 Monday Week 32

Deadlift event at the CF Games.

Pissed today. I figured out that if I match all my PRs for Total that it would add up to 605. It'd be nice break 600 - but apparently, today was not the day.

Training Log
10:30AM
"CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

BS - 225 lbs (matched PR)
SP - 100 lbs (PR is 110 lbs)
DL - 260 lbs (PR is 270 lbs)

Total -- 585

Dang it. I am blaming those effing burpees from yesterday that left me with sore hammies and shoulders. It is a PR on my Total - but not where I wanted to be.

09-06-09 Sunday Week 31

Here's part of the new tat and Jeremy, the guy that did it. Check him out at Ink & Dagger Tattoo in Decatur, GA.

I so did NOT want to do today's workout. But, I did it and it's done and I'm glad. Mini-crew was Jonathan, Phil and myself.

Training Log
10:00AM
6 rounds for time:
400 M Run
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Time -- 33:07


We weren't really able to set up a bar so instead we used the lines and letters on the wall (you can see them in the photo above.) My max reach is 83" and I jumped to 98" each time so I overdid it a little. Shoulda measured. All burpees were strict pushup burpees (chest to floor in plank) and 50 of them were on my knuckles.

09-05-09 Saturday (8 weeks post-Games)

C-Street and I doing a heinous wod called "Ring Around the Boxes" that we did (courtesy CrossFit by Overload)

It is now 8 weeks post-'09 CrossFit Games. Had a little post-Games depression, and even though the title is misleading, my world has actually stopped revolving around the CrossFit Games. I took it easy for about 6 weeks (including nutrition) but am now back on the horse. Not in competition training mode, but back to hitting it hard and back to a reasonable intensity that can't be written off as just fucking around. And, you know, I say I "took it easy" but really, mentally, that is almost impossible for me. I must have some internal driving force that is always telling me I should have gone faster, tried harder.
For the last 2 weeks I've been consistent in my workouts and tightening up my diet. Today is noteworthy because I hit my first post-Games PR .... I think (haven't been keeping good track)

Training Log
10:30AM
"Jumping Grace"
5 rounds for time:
6 Clean & Jerks 95 lbs
10 Bo Jumps 20"

Time -- 5:36 (previous time 6:10 from 06-10-09, exactly 1 month before Games)


I felt really good this morning. Gave myself a nice "Fran-cough." Have eaten nothing but meat, fruit, veggies and some unsweetened coffee for the last 4 or 5 days and am feeling much better. I'm going to try to keep up this log. It's a great way to keep track and stay focused.