Wednesday, October 28, 2009

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

5 -3 - 3 - 1 - 1 - 1
285x1 (PR by 15 lbs!!!)


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!

Tuesday, October 27, 2009

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
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.

Monday, October 26, 2009

10-26-09 Monday Week 39

Training Log
4:30 PMish ...

1 - 1 - 1 - 1 - 1
155 (PR by 20 lbs!!)


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

Time -- 11:06

Friday, October 23, 2009

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

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!

Tuesday, October 20, 2009

10-20-09 Tuesday Week 38

Training Log
12:00 noon

Overhead Squats
3 x 3


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

Monday, October 19, 2009

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
Buy in:
4 rounds of tabata handstand holds (20 on, 10 rest)

"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...

Sunday, October 18, 2009

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
"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.

Tuesday, October 13, 2009

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.

Sunday, October 11, 2009

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
Shoulder Press 3x3
85 x 3
95 x 3
100 x 3 (PR!!)


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
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.

Thursday, October 8, 2009

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
“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.

Wednesday, October 7, 2009

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
Max rep double-unders in 4 minutes.
Rest 2 minutes.
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.

Tuesday, October 6, 2009

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


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!!!

Sunday, October 4, 2009

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
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...

Thursday, October 1, 2009

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
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.