Thursday, February 25, 2010

02-25-10 Thursday Week 56

Was planning on resting or taking it easy today... but.... didn't want my 6:30PMer to work out all alone, so we tore some shit up.

Training Log
Max Rep Pullups.**
3 cycles of:
3 minute AMRAP -
3 Clean & Jerk 95 lbs
5 Five-Meter Sprints
7 Situps
Rest 90 seconds. then…
Max rep pullups.

** You will have exactly 3 minutes from the time the pullups begin until the 1st cycle of the AMRAP begins. Post total # of pullups completed plus total number of reps from the AMRAP cycles (one full round -- 3C&J + 5 sprints + 7 situps = 15 reps.)

Pullups: 42 + AMRAP reps: 165 = 207 reps total

I am glad I got to try this because when I came up with it, I thought it seemed like a fun one. I loved it. Wendy was a great workout partner!! Thanks, Wendy!!

Wednesday, February 24, 2010

02-24-10 Wednesday Week 56

Sometimes you just gotta fit it in when you can.

Worked all day on gym related stuff then had to coach a very full evening of classes. I had to work out by my lonesome after the 6:30PM class was finished. I was lucky enough to have 3 coaches (thanks Kristine, Aimee and Jonathan!!!)

Training Log
5 rounds for time:
10 med-ball-clean-wall-ball burpees 14 lbs
10 step-ups w/14 lb med ball onto 20" box
10 med-ball mountain climbers (elbows on med ball, R&L knee touch ball is 1 rep)
10 jumping squats w/14 lb med ball
20 double unders

Time -- 14:55

It's 4 hours later and I am still wrecked. So grateful to have good friends to cheer me on, I definitely work harder with an audience ;) Also, discovered that I only did 9 jumping squats in round 3 (thanks to phone video Jonathan took) but I had to redo a couple of wall ball shots when the ball didn't touch the wall, so hopefully, you won't hold it against me.

Monday, February 22, 2010

02-22-10 Monday Week 56

Training Log
Front Squat
155 x 3
165 x 2
160 x 3

then ...

21 - 15 - 9 rep rounds of :
Wall Ball Shots 14 lb ball to 10'

Time: 3:49

Sunday, February 21, 2010

02-21-10 Sunday Week 55

Team practice for Rumble at the Rock next weekend.

Training Log
For time:
10 - 9 - 8 - 7 - 6 - 5 -4 -3 - 2 - 1 rep rounds of:
Dumbbell Squat Cleans 25 lb DBs
50 ft farmer walk before even rounds.
50 ft DB bear crawl before odd rounds.

Time -- 9:30 ish

then ...

400 M run w/14 lb med-ball
~2ish minutes or so.


2K relay row w/4 team members.
Our team rowed the 2K in 7:21

Excited because my shoulder is feeling better and better and better. I did 3 strict HSPU today in the same set and might have gotten 4 but I got too excited. I usually do them kipping so that was a PR for me. Feeling good. Also, feeling more comfortable using my hamstring. Still getting a little more sore on the left side than the right but nowhere near how it was before. It's on!!

Friday, February 19, 2010

02-19-10 Friday Week 55

Neutral spine, rigid midline. Success!

Training Log
5 - 3 - 3
215 x 5
245 x 3
255 x 3


4 rounds:
6 handstand pushups
24 lateral hops over 12" parallette (over and back = 1 rep)
200 M Run

Time -- ~15:00

Was going to do muscle ups but by the time I got my wrists taped and the rings adjusted they had already started the clock. As soon as I hung on the rings, the clip on the right one slipped and it would not hold my weight so I switched to HSPU, which actually felt pretty strong seeing as how I did well over 115 pushups yesterday (not to mention the mountain climbers.) Hips are extremely sore and I'm pleased I was able to do 255 x 3.

Thursday, February 18, 2010

02-18-10 Thursday Week 55

What CrossFit chicks do for fun... that's me squatting my good friend and fellow CrossFitter, Aimee.

Just worked out 12 hours ago but my 8AM class had one lonely person and I didn't want Chet to have to go it alone so we did today's CFED wod in simultaneous misery.

Training Log
“Brawling Buttercups”
3 rounds for time:
300 ft shuttle w/medball (me -14lbs, Chet 20lbs) *
10 squat clean step ups 65lbs onto 12" for me (75lbs to 20" for Chet)
10 buttercup breakers ***
50 ft med ball OH lunge (w:14 m:20)

* This is done as twelve 25ft sprints tapping the med ball to the floor every pass.
** 1 rep = 1 full squat clean, 1 step-up left leg, 1 step-up right leg
*** buttercup breaker = hop to plank position, perform 3 pushups & 10 mountain climbers (R+L leg =1 rep), jump up and clap overhead.

Time -- 29:51
Chet -- 34:54

I feel good now that I'm done with that, have eaten lunch and have time for a quick nap before it's back to the gym. Thanks for being my workout bud, Chet!!

02-17-10 Wednesday Week 55

Small 6:30PM class tonight so Aimee and I decided to make up Monday's CFED wod, Tabata Pain Train since we're trying to get ready for the Affiliate Team Challenge at Sectionals next weekend. We added a 500M row to the top and 5 reps to each round.

Training Log
Tabata Pain Train
500 M Row
30 Pullups
35 Thrusters 65 lbs
40 Dumbbell Swings 35 lbs
45 Wall Ball Shots 14 lbs
50 Deadlifts 135 lbs

This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many pullups as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 25 pullups are completed then move on to thrusters. Post number of intervals required to complete all the work in the chipper.Total -- 32 intervals (row was 1:58)
Aimee -- 35 intervals (row was ~2:00)

That was a total suck fest. It felt like 10 minutes of straight posterior chain fry-out with the thrusters, swings, wall balls, and deadlifts. Just awful. I was never more glad for a wod to be over.

Sunday, February 14, 2010

02-13-10 Saturday Week 54

There was a CrossFit Endurance Cert at CrossFit on the Move this weekend and I was the assistant coach (official title ;) Carl and I squeezed in a wod during lunch. He did the CFE wod and I did the CFED wod from Thursday.

Training Log
For time:
1000 M Row
25 Overhead Squats 95 lbs
50 Squat Thrust Box Jumps 20"

Time -- 14:45

Shoulders and back muscles were super sore from that wod on Friday. Faster next time.

Friday, February 12, 2010

02-12-10 Friday Week 54

As promising as it looks, the ever-elusive shoulder press PR was "unsuccessful."

Rest day yesterday did me right. Spent my "day off" at, guess where... the GYM! I know. Shocking.

Training Log
Shoulder Press
1 - 1 - 1
95 x 1


10 minute AMRAP:
5 Toes to bar (straight leg... mostly)
5 DB Power Snatch Right Arm 25 lbs
5 DB Power Snatch Left Arm 25 lbs
25 ft sprint X 2

Total -- 11 rounds + 3 toes to bar

Been playing around with sets of shoulder press. I feel like if I warm up too much it wears out my shoulders so I jumped from 95 lbs (5RM) to 115lbs which would have been a PR. It went halfway up BOTH TIMES and I feel SO CLOSE!!! Dammit!! Been stuck at 110 for a while. The AMRAP was gravy. Loved it. If I can ever figure out how to cycle the toes to bar faster, I will kill that move.

Wednesday, February 10, 2010

02-10-10 Wednesday Week 54

Just keeping moving today. Did a short version of the CFED wod....

Training Log
For time:
20 - 15 - 10 - 5 rep rounds of --

Time -- 8:00

Apparently, after taking a month off, I am incapable of actually resting.

Tuesday, February 9, 2010

02-09-10 Tuesday Week 54

Got no new photos lately. :o(
So I realized today is kinda day 10 - if you count the snatches and HSPU work I did on Saturday while I was there with the Lion Dance guys. I was counting it as an active rest day but I'm making myself take tomorrow off. I think I need it.

Training Log
12 Noon
3 rounds for max reps:
60 seconds Deadlift 155 lbs
30 seconds rest.
60 seconds dumbbell push press w/25 lb DBs
30 seconds rest.
60 seconds dumbbell hang squat clean w/25's
30 seconds rest.

Total reps -- Deadlift 57, Push Press 77, HSCs 44

I was sore before I even got home. Gotta love that 9 minutes of work can tear your ass up seven ways to Sundays.

Monday, February 8, 2010

02-08-10 Monday Week 54

Crowded gym tonight and I didn't want my booty to take up a spot on the rower so Brooke and I went to Stone Mountain and ran some intervals. We did the CFE workout from Saturday. I'll be coaching at the Running and Endurance Cert at CrossFit on the Move this coming weekend so if you read this blog and you're going, I'll see you there.

Training Log
9 rounds of 1 min work followed by 1 min rest.
Hold distances as consistent as possible, do this as an out-and-back.
Foul if you go over or under your 1st round distance. RPE of no less than 16.

We didn't really have a way to measure how far we ran but I would guess ~250 meters. We didn't really do the foul penalty but were pretty close on distance. Definitely was no less than 16 RPE. I am determined to get faster. I just wish I didn't have to go through all the calf soreness. Brooke has sectionals in three weeks and she's gonna get fast, too.

Sunday, February 7, 2010

02-07-10 Sunday Week 53

Time to start getting serious if I'm really planning on trying to qualify. Only 4 slots for our region this year as opposed to 7 last year, and a bigger region by 3 states - Georgia, Florida, Alabama, Mississippi, Tennessee, N & S Carolina. We are putting together a team to compete in the Affiliate Team Challenge at sectionals - so that will be fun. Working on my goat right now - long metcons.

Training Log
8 rounds for time:
200 M Run
200 M Row
20 Double Unders
10 Air Squats
10 GHD Situps

Time -- 30:45

Ugh. Nauseous and light-headed at the end. I feel so slow, but I know if I keep at it, it'll get better. Considering adding CFE in for running twice a week. :::: sigh :::: Maybe if I just keep telling myself I love running, it will come true like in AA how they tell you to fake it till you make it.

02-05-10 Friday Week 53

Today was my 6th day in a row. I loved the idea of this workout so I went to the noon class today. We had a big group, 9 peeps, and it was a really good time!

Training Log
12 Noon
5 rounds for time:
5 Deadlifts 185 lbs
10 Pullups
50 Double Unders

Time -- 10:23

I didn't realize how my grip being fatigued would affect my precision doing the double-unders. Was going for sub-10 and hit the last set of 50 at just after 9 minutes... took me way longer than usual to finish that set. Good wod.

Thursday, February 4, 2010

02-04-10 Thursday Week 53

5th day in a row and sore, but feeling good!!

Training Log
12 noon
For time:
50 ft Overhead Walking Lunge 35 lb plate
40 Box Jumps 24"
25 Wall Ball Situps 14 lb ball
50 ft Overhead Walking Lunge
30 Box Jumps
20 Wall Ball Situps
50 ft Overhead Walking Lunge
20 Box Jumps
15 Wall Ball Situps
50 ft Overhead Walking Lunge
10 Box Jumps
10 Wall Ball Situps

Time -- 13:43

Really thought I should have gone faster but those box jumps for a shortie like me are a killer! Sub-13 next time.

Wednesday, February 3, 2010

02-03-10 Wednesday Week 53

Today was my second time running since November. It was running in combination with deadlifting that really did in my hamstring. Man, am I paying for that time off now. My calves locked up before I left the gym.

Training Log
For time:
Run 200 M, rest 15 seconds,
Run 400 M, rest 30 seconds,
Run 800 M, rest 1 minute,
Run 200 M, rest 15 seconds,
Run 400 M, rest 30 seconds,
Run 800 M.

Time -- 16:55 (rest included)

Held a decent pace for the first 2 intervals and then the cramping started. Must. run. more. ow.

Tuesday, February 2, 2010

02-02-10 Tuesday Week 53

Training Log
12 Noon
For time:
10 Power cleans (105 lbs) 1 ring dip
9 Power cleans, 2 ring dips
8 Power cleans, 3 ring dips
7 Power cleans, 4 ring dips
6 Power cleans, 5 ring dips
5 Power cleans, 6 ring dips
4 Power cleans, 7 ring dips
3 Power cleans, 8 ring dips
2 Power cleans, 9 ring dips
1 Power cleans, 10 ring dips

Time -- 11:30

Rx was 95 lbs but I decided to use 105. I'm glad I did - it was a little more challenging and didn't really slow me down. Cleans were pretty much unbroken but ring dips one at a time as usual. Extremely sore chest/delts from the last couple of days.

Monday, February 1, 2010

02-01-10 Monday Week 53


Training Log
Back Squat 3x3
175 x 3
185 x 3
195 x 2


15 minute AMRAP:
10 Wall Ball Shots 14lbs to 10'
10 Burpees
10 DB Swings 25lbs

Total -- 7 rounds + 10 wall balls + 2 burpees

Still sore and have a LOT of catching up to do. Arms worn out from pushups yesterday and I did strict burpees through round 6 then did the flop. I'm determined to make a comeback, though, so if I just stick to it and keep hitting it hard I'll be back in the game soon.