Wednesday, March 31, 2010

033110 Wednesday Week 61

Blurry warm-up snatch...

Training Log
10 Power Snatch 95 lbs
50 Double Unders
8 Power Snatch
40 Double Unders
6 Power Snatch
30 Double Unders
4 Power Snatch
20 Double Unders
2 Power Snatch
10 Double Unders

Time -- 7:38
Matt G -- 12:32 (85lbs)

Matt G. was the only one to show up for the 5PM so he got to do the "Big Girl" workout with me! Good times. 95 lbs is starting to get easier to power snatch.

Tuesday, March 30, 2010

03-30-10 Tuesday Week 61

Look at my ponytail.... haha!

Training Log
5 rounds for time:
5 Muscle Ups
8 Unbroken Knees To Elbows
15 Unbroken Burpee Pullups

Time -- 23:08

Brooke came in and did this wod with me... I was still comatose when she finished so I'm not sure what her time was. I was actually assigned 4 muscle-ups each round and accidentally did 5. That's okay. I haven't practiced them in a long time so I need the extra work. Shoulder is feeling awesome.

03-29-10 Monday Week 61

Training Log
Worked up to 110 lbs (50 kgs)

Push Press
5 x 65 lbs
5 x 88 lbs
5 x 99 lbs
5 x 105 lbs
4 x 115 lbs

Forewent the back squat and deadlift because of soreness. Did a few sets of reverse hypers.

Sunday, March 28, 2010

03-28-10 Sunday Week 60

Training Log
POSE running drills and cadence interval work.

03-27-10 Saturday Week 60

GA Sectional Cup action shot.

Training Log
7 minute AMRAP:
12 box jumps 20"
8 sumo-deadlift high pull 65 lbs
each rep is worth 3 point.

Score -- 549

Butt muscles almost exploded. That is all.

Wednesday, March 24, 2010

03-24-10 Wednesday Week 60

Training Log
Front Squat
95 x 5
115 x 5
125 x 3
135 x 2
155 x 4
150 x 5


3 rds for time:
400 M Run
Overhead Squats 65 lbs
20" Box Jumps (heels all the way on box)
( OHS and box jumps are 21, 15, 9 rep scheme)

Time -- 10:20
Aimee -- 12:17

I think I might have hip tendonitis or something. My hips have been sore for well over a week now. Every single front squat (even the light ones) were slow and painful. Hamstrings are also sore and it was really hard to stay focused on good form. I feel like I am not recovering completely from lifting days...
Kind of half-assed the metcon. Went at about 85% of full capacity I'd say. I should try to work out earlier, maybe.

Tuesday, March 23, 2010

03-23-10 Tuesday Week 60

Burpees with Brooke (Aimee is invisible.)

Training Log
Power Clean
85 x 3
105 x 3
115 x 2
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3


For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of burpees with
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep rounds of Dumbbelll swings (w:35 m:55)
Each round is preceded by a 100 M Run.

Time -- 11:38
Brooke -- 13:57
Aimee -- 13:18

Good times late lifting with the girls. I felt pretty good tonight - God bless rest day.... I know we all went hard on the metcon tonight ... I just wanted to beat Chet - only had him by 9 seconds, apparently. Next time, I'm makin' him do power cleans first!!! I now have the nastiest Helen-cough. Holy cow!!!

Sunday, March 21, 2010

03-21-10 Sunday Week 59

Training Log
For time:
800 M Run (in the rain)
70 Lunges
60 Box Jumps 20"
50 Situps
400 M Run (in the rain)
30 Burpees (strict)
20 Ring Dips
10 Handstand Pushups

Time - 22:24

The clock was at 18ish when I got to that last set of HSPU. I did them with my hands on 25 lb bumpers plates (probably about 3" high) and touched the top of my head to the floor. I did kip them but the negative was strict. I am trying to increase the strength of my HSPU throughout my entire range of motion. The kip gets me started but I know the slow, controlled negative will make the concentric stronger, too.
Legs are SO heavy today after 40 front squats at 105 lbs in around 2 minutes yesterday.

Saturday, March 20, 2010

03-20-10 Saturday Week 59

Georgia Qualifier Cup Meeting

Today was the first event in the GA Qualifier Cup weekly competition that Ken Gall and Mike G have set up to help all the Georgia competitors going to Regionals stay in top shape. Athletes are only eligible to participate if they are qualified for 2010 CrossFit Games Southeast Regionals. Such a great time hanging with so many excellent athletes!! Looking forward to making this my weekly Saturday routine for the next couple of months!

Training Log
12:30PM-ish ...
For time:
40 Handstand Pushups (hands on 10lbs bumper plates/2 abmat pushup depth)
40 Front Squats (105lbs)

Time -- 4:46

I got 2nd place today. There are some girls coming to compete tomorrow and athletes who live outside the Atlanta area can send in videos by Sunday night. We'll see how I stack up when it's all said and done. I made the mistake of maxing out the HSPU... I should have come of the wall before I hit failure and I would have finished them way faster. Made up a little time on the FS but my shoulders were so taxed it was hard to keep a good front rack. Legs were like jelly afterward.
Can't wait to do it again next Saturday!! (I hope there's power cleans and muscle ups!!)

03-19-10 Friday Week 59

Training Log
Lifting at CFATL w/Jason B.
K-star Shoulder Prep/Hip warm-up.
Full snatch -- 110 lbs (90% of 1RM)
1 rep on the minute for 8 minutes.
(got through about 6 and he started adding weight.)
Somewhere around minute 9 or 10 they informed me that I hit a new PR.

Might be my new favorite move.


C&J warm-up to 110 lbs.
Then 3 or 4 sets of:
1 squat clean, 1 front squat, 2 jerks.
I worked up to about 143 lbs (I think) and he instructed me to switch to just regular C&J.
Got tired and missed on 154.

Good day. PR'd by 2 lbs! The snatch is starting to feel more comfortable and natural. I love it!!

03-18-10 Thursday Week 59

Training Log
Recovery WOD
K-star shoulder prep (my new religion)
4 rounds of "Rehab Cindy" NFT (=not for time)
Round 1:
5 Reverse Snatch Grip Strict Pullups
10 Wide Stance Pushups
15 Air Squats
Round 2:
5 Reverse Neutral Grip Strict Pullups
10 Planche Pushups
16 Pistols (alternating 8 each leg)
Round 3:
5 Reverse Close Grip (hands touching) Strict Pullups
10 Diamond Pushups
15 Snatch Balance w/empty women's oly bar
Round 4:
5 Muscle ups
5 Ring Dips (counted the 5 dips in the MUs to make 10)
15 Pause Squats w/empty women's oly bar

10 Hip/Back Extensions
10 GHD Situps

Just what I needed. Feeling better today.

03-16-10 Tuesday Week 59

My tush.

Training Log
Back Squat
95 x 5
115 x 5
145 x 3
165 x 2
180 x 5
180 x 4.5
180 x 3

As many rounds as possible in 12 minutes:
6 Clean & Jerk (75 lbs)
9 Front Squats (75 lbs)
12 Toes to bar

Total -- 4 rounds + 6 C&J

Lifting alone sucks. Plus it took me too long and I had to stop lifting to coach my 4PM class then do one last set of BS. Was so frustrated and was in so much pain - I might have been able to actually do 5 on the last set, but I kind of quit. I felt unnerved by the sensations in my back and didn't want to be stupid.
The AMRAP was half-assed at best and I felt like I was going through the motions just to say I did it. Rest day needed.

Monday, March 15, 2010

03-15-10 Monday Week 59

Training Log
Power Clean
85 x 3
105 x 3
115 x 2
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

then ...

For time:
30 Box Jump 24"
10 Chest to bar pullups
20 Box Jumps
20 CTB pullups
10 Box Jumps
30 CTB pullups

Time -- 6:57
Jonathan -- 5:40
Phil -- 7:19
Brooke -- 10:28

Fun lifting group this afternoon. I tried to talk Jonathan into jumping on the 30" box to slow his tall ass down, but no dice. He can also do like 50 pullups so he killed me on those, too. I'll get you, Tall Boy!! One of these days!!

Sunday, March 14, 2010

03-14-10 Sunday Week 58

Technologically advanced record keeping methods.

Our gym is closed today because of work being done on the doors... they are grinding down the concrete on the bays which will consequently fill up the space with cement dust. Ann-imal said come over to CFNA for wodding at 11 ... nobody else from Sunday class wanted to go except Jonathan. I forgot about the time change so we showed up at noon. Ann and Jonathan did "Helen" before I had even finished warming up my deads. No one was up for the torture Luan sent me so I did it alone with Jonathan watching the clock for me.

Training Log
135 x 5
185 x 5
225 x 3
235 x 2
245 x 5

then ...

2 rounds for max reps:
4 min double unders
3 min wall ball shots (14 lbs to 10')
2 min kettle swings (35 lbs)
1 min handstand pushups
Rest 2 mins.

Rd 1--
232 double unders, 26 wb, 28 swings, 6 hspu
Rd 2--
180 du's, 32 wb, 34 swings, 7hspu

So focus is so important for me to perform well. I missed probably 4 or 5 wall ball shots and got really pissed off. When I started the set of swings I dropped it at a certain point and rested longer than I really needed to because I was still mad. Took the 2 min rest to get centered. I was more focused in the second round and outperformed myself on every set but the double unders.

I'm seriously hurting right now. I feel like every muscle around my spine is puffy and swollen, especially the ones between my shoulder blades, and it's almost nauseating. I'm hoping a nap and lots of water do the trick before tomorrow's workout kicks my butt.

Friday, March 12, 2010

03-12-10 Friday Week 58

Clean & Jerk -- 165 lbs -- CFATL --03-12-2010 from Shana Alverson

Spencer and I went over to CrossFit Atlanta for some Olympic Lifting on this rainy Friday night.

Training Log
Row 1000M nice and easy.

K-Star shoulder prep/hip prep warm-up.

then ...

O-Lifting with Jason B. ... snatch practice and clean & jerks.

Snatch: 121 lbs (PR by 6 lbs!!!)

Clean & Jerk: 165 lbs

Should have written it down -- I was lifting in kgs and I usually use pounds so I mostly had no idea how much weight was on the bar. I was just putting on the plates Jason told me to. I've never maxed out my C&J as one lift before. I have hit 165 lbs separately in both clean and jerk but not together and it was sometime last year. My snatch has been stuck at 115 for a good 9 months.... so it felt AWESOME TO PR by 6 lbs!!
Great coaching by Jason and lots of enthusiasm and encouragement from Brandon and co. at CrossFit Atlanta. Thanks to Spencer for being a great lifting pal, as always.

03-11-10 Thursday Week 58


Training Log
Back Squat
95 x 5
115 x 5
145 x 3
165 x 2
180 x 5
180 x 3
180 x 5


For time:
2 rounds --
250 M Row
15 Deadlifts 135 lbs
15 Hip Extensions
30 Power Snatches 65 lbs
2 more rounds --
250 M Row
15 Deadlifts 135 lbs
15 Hip Extensions

Time -- 17:40
Aimee -- 17:07 (35 lb good mornings for hip ext, since we only have 1 GHD)

By 6PM - I was sore from the back squats. By 7PM I wanted to go home. By 8PM... had gotten my butt kicked by a wod and a very strong beast named Aimee. 1AM .... can't stand up.

Back squats were high bar as the external rotation on my shoulder with the low bar stance is intolerable at present. Tried not to bounce the deads on the floor but tap and go instead. Lung-wise could have kept moving but I would have lost back extension due to muscle failure and wasn't willing to go there. This one was torture. Might have to use a walker tomorrow. We'll see.

Wednesday, March 10, 2010

03-10-10 Wednesday Week 58

Spencer and I doing a workout involving way too many front squats.

I am such a lucky chick to have super-awesome peeps to workout with. Tonight, Aimee and Wes got to go through the torture with me ... It was raining, and there was running. And sometimes, it rains and you have to run. So we did.

Training Log
Shoulder Press
5 - 5 - 3 - 2 - 5
65 x 5
75 x 5
85 x 3
95 x 2
100 x 2

4 rounds for time:
Run 200 M
60 second handstand hold
20 shoulder press (w:45 m:65)
40 double unders

Time -- 19:10
Aimee -- 19:31
Wes -- 32:21

On the focused lift - I've done 95 x 5 many times so wanted to see how many times I could put up 100. I didn't rest very much between sets. Kind of just enough time to change the plates and shake out my arms ....
Then that metcon... Holy shoulder burn. Damn. The 1-minute handstand hold was bad enough but the shoulder press afterward was just ... I really have no words. First and last handstand was continuous, but the two middle rounds were broken into 2 sets.
Aimee was ahead of me for the whole workout until after the run on the very last round, man I love working out with her. And I always love working out with Wes, too. He always goes hard and gives it all he's got.

Tuesday, March 9, 2010

03-08-10 Monday Week 58

Photo by Taylor Bareford (he's my roommate and a darn good photographer.)

Thank goodness Spencer agreed to be my workout buddy today (thanks, pal!)... I hate working out by myself! The metcon was a complete gasser. 7 hours later - still have burning lungs.

Training Log
Squat Clean
5 - 5 - 3 - 2 - 3 - 3 - 3
95 x 5
105 x 5
115 x 3
125 x 2
135 x 3
135 x 3
135 x3

3 rounds for time:
10 Front Squats 110 lbs
10 Burpees
10 Pullups

Time -- 5:34
Spencer 10:43 w/135 lbs

Burpees were all strict plank, no flopping to the floor and then peeling myself up. I felt myself panic-breathing on the pullup bars ... wanted to drop off and breathe but I had more pull left so instead I collapsed in a little anaerobic heap on the floor at the end of the set.

Sunday, March 7, 2010

03-07-10 Sunday Week 57

Let's take a moment of reflection for a thing of beauty; Asics Onitsuka Tigers. :::: sigh :::::

So, my coach for the 2010 training season, Luan Nguyen of Iron Tribe Fitness, was sending me the workout for today as I was arriving at the gym. Had no time to really mentally prepare -- which is something I should be able to handle. Not sure what it was about today that left me completely emotional.

Training Log
Front Squat
5 - 5 - 3 - 2 - 5 - 5
95 x 5
115 x 5
125 x 3
135 x 2
145 x 5
155 x 4

then ...

3 - 6 -9 -12 -9 -6 -3 rep rounds of:
Push Press 75 lbs
Ring Dips

Time -- 18:57

Had a moment of catharsis during the second set of 6 push press. It lasted through the whole set of ring dips. Lots of fear and frustration about and around my shoulder. Every time it crunches when I go overhead it freaks me the fuck out. Even that last set of front squats left me on my ass. I guess training is breaking through mental barriers as much as physical ones. Actually, now that I think about it - the mental training is the hard part. Physical is easy...just pick stuff up. Hard to believe but believing in yourself takes more balls.

03-06-10 Saturday Week 57

Training Log
2 hours of kung fu training.




For time:
Row 750 Meters
21 - 15 - 9
Back Squats 95 lbs
Dumbbell Swings 55 lbs
GHD Situps
Row 750 Meters

Time -- 16:54
Jonathan -- 17:44

Felt super crappy going into this workout -- lunch was still with me, so to speak and I was groggy and feeling lethargic. First row was right at 3:00. Final one was 3:08. All sets of the middle portion were unbroken with the exception of 21 GHD situps ... broke it at 14. I think. Oh, an all back squats were high bar due to shoulder irritation.
That workout left me slurring my speech afterward. I was instructed to row fast on the first row to induce panic breathing. 3 minutes is fast for a little shortie like me, at just under 5'4" rowing is not my forte. I'm pleased with my performance since I started it out feeling so crappy.

Friday, March 5, 2010

03-04-10 Thursday Week 57

Training Log
7:45 PM

5 - 5 - 3 - 2 - 5
135 x 5
185 x 5
225 x 3
250 x 1


5 rounds for time:
400 M Run
15 Pullups

Time -- 15:19 (chest to bar pullups)
Aimee -- 17:41
Brooke -- 19:36 (chest to bar pullups)

Three of us chicas worked out after the 7PM session tonight. Love working out with the girls. We are some strong bitches. Felt weak on the deads tonight. Oh well, stronger next time. I'm probably just spent since it's day 3. The metcon was good -- I probably could have shaved off a good minute or more if I hadn't done CTB. I will be so happy to see my rest day tomorrow.

Wednesday, March 3, 2010

030310 Wednesday Week 57

OHS shot from Regionals last year... reminiscing about what a good time it was - Regionals this year, only 12 weeks away!!

Holy sore muscles!!! Yesterday's wod has me SO jacked up today! Oh well... gotta be able to handle workouts sore muscles or no. Time to suck it up. Aimee was my workout pal tonight! Love workin' out with Aims, she is so strong and a CF natural - she's going to be kicking my ass soon. Two months into CF and she is hot on my heels already and I'm almost 3 years in!!

Training Log
Push Press
6 - 6 - 4 - 4 - 2 - 2
Rest 90 seconds between sets.
95 x 6
105 x 6
115 x 3
110 x 3
120 x 2
120 x 2


7 rounds for time:
7 Power Snatches 65 lbs
7 Box Jumps 25"

Time -- 6:51
Aimee -- 8:33

Disappointed in the presses. I was planning on doing 120 x 2 and 135 x 2 at the end but I full on failed on the 4th rep of both middle sets -- there were a couple of reps that were a little jerky -- it's like I couldn't stop myself. It's so natural to fall under the bar now... I probably could have moved more if I had fresh pushers... but - I got stronger tonight. For sure.

I felt good on the metcon. Kept moving by telling myself "If I were at Regionals, I'd keep going. If I were competing, I could do one more rep." I think it worked. I figured out that to get that time I had to do a rep every 4.2 seconds. I'm a geek. Aimee's performance was amazing, especially considering she learned to snatch in about 60 seconds right before we started the workout. Crazy awesome.

Diet is on right now!
Fuel for the day: iced coffee with heavy cream x 2
Lunch: Spinach/Romaine/Green leaf salad with bison steak, artichokes, sweet peppers, cucumbers and vinaigrette.
Dinner: Spinach/Romaine/Green leaf salad with ahi tuna, avocado, sweet peppers, cilantro, steamed chopped broccoli, & homemade lime juice dressing.

03-02-10 Tuesday Week 57

Another photo from the Rumble. Squat clean step ups.

Training Log
Overhead Squat 3x3
135 x 3
145 x 3
155 x 3
160 x 1 (PR!)

For time:
50 Pushups
5 Squat Cleans 85 lbs
40 Pushups
5 Squat Cleans 95 lbs
30 Pushups
5 Squat Cleans 105 lbs
20 Pushups
5 Squat Cleans 115 lbs
10 Pushups

Time -- 13:23

I do extremely strict pushups; chest to the deck, rigid plank and arms locked out at the top. They are usually much slower but they are coming along lately. I'm sure it helps that I am leaning out right now. All the squat cleans were unbroken. I gamed it a little bit by using the time on the floor between sets of pushups to change the weights on the bar. As soon as I finished the set of pushups I was able to go straight to the bar and start the cleans. Good wod.

02-27-10 Saturday/Sunday Week 56

Rumble at the Rock: Georgia CrossFit Sectional Qualifiers had us all sleeping really well on Sunday night...

We had the most fabulous weekend at Georgia Sectionals. Brooke qualified and finished in 10th place. Our blue team finished in 5th place and our grey team finished in 18th! But it was so much fun!! We went as the A-team - and had matching shirts and jackets. We definitely should have earned style points. There's lots of pics HERE.

Training Log
Saturday Noonish
Each team will have 5 min at each station to complete as many reps as possible.
Row [calories]
Pull ups
Thruster [95/65]
KB swing [1.5 /1]
Wallball [20/12]
Deadlift [225/135]

ALL 6 team members can participate and freely substituted throughout each movement.Only two members can work at the same time - one must be Male & one must be Female. Teams can stop working but CANNOT proceed to the next station prior to the 5 min mark. Team score will be the total of all male and all female reps completed.

Our blue team (me, Aimee, Christin, Phil, Jonathan and Bwah) performed 1245 reps!
Girls: 645 reps
Guys: 600 reps

Sunday Noonish
300 yd med ball shuttle [20lb / 12lb]
20 Squat Clean [95/55] to step up [20in/12in]
15 Hate Makers
50 yd team lunge
Won't post all the requirements, but basically one girl and one guy each do an entire leg of the relay. I did the squat cleans, held some kettlebells and did some lunges.

Team time -- 16:58

I had such a great time all weekend and really felt like I could push it and not be held back by injuries. I was totally inspired by the competition and it lit a fire under my ass to start training hard for regionals...