Sunday, December 20, 2009

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
Snatch Balance

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


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
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(

Friday, December 18, 2009

12-17-09 Thursday Week 46

Training Log
G.I. Jane
100 Burpee Pullups for time.

Time -- 14:10

Phew. Sore. Time to sleep. Night!

Wednesday, December 16, 2009

12-16-09 Wednesday Week 46

Thanks, Tommy, for coaching the 5:30 so I could work out.

Training Log
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.

Monday, December 14, 2009

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
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.

Sunday, December 13, 2009

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
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.

Saturday, December 12, 2009

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.

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.

Monday, December 7, 2009

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
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

Maxed out box jump


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

Wednesday, December 2, 2009

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.

Tuesday, December 1, 2009

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 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)


50-40-30-20-10 rep rounds of:
Jumping Pullups
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!