Sunday, November 29, 2009

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
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
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.

Friday, November 27, 2009

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

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.

Tuesday, November 24, 2009

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
21 - 15 - 9
Thrusters 65 lbs

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...

Monday, November 23, 2009

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


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
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.

Tuesday, November 17, 2009

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
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.

Sunday, November 15, 2009

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.

Thursday, November 12, 2009

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
Shoulder Press
105 PR (did 100x3 on 10/11/09)


"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)

Sunday, November 8, 2009

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
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.

Friday, November 6, 2009

11-06-09 Friday Week 40

Training Log
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.

Thursday, November 5, 2009

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
Snatch 1 - 1 - 1 - 1 - 1
100 lbs
105 lbs
110 lbs
115 lbs
120 lbs (Fx10)

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!!!!

Tuesday, November 3, 2009

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.


5 rounds for max reps of:
Front Squats w/65 lbs
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.

Monday, November 2, 2009

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
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.

Sunday, November 1, 2009

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

Power Clean
1 - 1 - 1 - 1 - 1

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.