Wednesday, April 28, 2010

04-28-10 Wednesday Week 65

Push press.

Jumped in the 6PM class with Corrie, Chet, Suzanne and Ashley and did the CFED wod with them.

Training Log
For time:
10 Push press (w:80 m:115)/ 2 pull-ups
20 Air Squats
8 Push press / 6 pull-ups
20 Air Squats
6 Push press / 10 pull-ups
20 Air Squats
4 Push press/ 14 pull-ups
20 Air Squats
2 Push press/ 18 pull-ups
20 Air Squats

Time -- 5:29 (I used 85 lbs)

Got a nice lung burn cough from that and a lovely case of nausea. Sign of a successful wod. Thanks, Lauren S for taking pics.

04-26-10 Monday Week 65

Was gonna take a rest day but Fort Bragg Dave stopped by after the 9AM class and was looking for a workout pal. Couldn't pass up a chance to wod with FB Dave so we tackled Sunday's CFED wod.

Training Log
For time:
Row 750 M
Rest 3 mins.
Deadlift 4500 lbs (men 6500)
Rest 2 minutes.
Do 3 rounds:
10 box jumps 20"
10 Situps
10 Mountain Climbers
10 Air Squats

Time -- 7:24 (with the rest subtracted out)

I did 23 DL at 195 lbs. My row was 2:49 which I was extremely pleased with. This was WAY tougher than I expected and I loved it!

Sunday, April 25, 2010

04-25-10 Sunday Week 64

You must not only aim right, but draw the bow with all your might.
- Henry David Thoreau

Training Log
"Lucky 7's"
7 rds for time:
7 Thrusters 65 lbs
7 Toes to Bar
7 Floor Wipers
7 No-pushup burpees
7 Wall Ball Situps

Time -- 18:13 (PR by 18 seconds!)

Abs are going to be wrecked after these last 2 days.

Saturday, April 24, 2010

04-24-10 Saturday Week 64

Round 1: Me v. Ontario Sect'l Final Sunday WOD

Training Log
2 Rounds for Time:
50 Double Unders
40 Box Jumps (20"/20")
30 Knees to Elbows on Rings
10 BB Snatch (135/85)
Muscle Ups (5x/3x)
100m Weighted WaterJug Run (90/90) (we actually used 45 lb dumbbells)

Time -- 15:04

There was a 15 minute cutoff for this workout which is why the photo caption says "Round 1" ... I will conquer that 4 seconds -- GAH! GRR!! FOUR SECONDS!! Apparently in Ontario, only 3 men finished and no women. I'm pretty sure we had 3 finish it today at our CFATL gathering - I came CLOSE but will have to make it officially happen another day. It was a total gripfest. First time ever kipping KTE's (thanks, Leah P!!) and my abs and lats just wore out. 30 is a lot! Did my best to get full extension on the MUs -- will have to ask the spectators if they were legit.

04-23-10 Friday Week 64


Training Log
Worked up to 155 lbs (couldn't jerk it)
Tried 3 times.

Split Jerk
135 x 1
135 x 1
135 x 1

Back Squat (box)
145 x 5
145 x 5
145 x 5

Deadlift (4" box)
205 x 5
205 x 5
225 x 5

For time:
4-Cone Suicide
50 Walking Lunge Steps
4-Cone Suicide
40 Pullups
4-Cone Suicide
30 Pushups
4-Cone Suicide
20 Wall Ball Shots (w:14 m:20)
4-Cone Suicide

Time -- 13:01

Still can't push hard -- in comeback mode after the flu. Sigh. Wanted to throw things after missing that damn C&J. GARRRRR!

Thursday, April 22, 2010

04-22-10 Thursday Week 64

Yup. That's right. First workout in 6 days. Got the flu and it put me on my ass for a good 4 or 5 days. Yesterday it just wasn't happening...

Training Log
For time:
500M Row
150 Double Unders
50 Burpees (w/strict pushup)

Time -- 9:25

Slow for me, but it was a comeback wod. My row was solid -- I just need to open up my lungs a little more and I'll be back 100%. :o)

Tuesday, April 20, 2010

041610 Friday Week 63


Training Log
Snatch 1RM
95 lbs
105 lbs
115 lbs
120 lbs
125 lbs (PR!)

Front Squat (w/:03 pause)
140 lbs x 3
145 lbs x 3
150 lbx x 2

Shoulder Press
75 lbs x 5
80 lbs x 5
85 lbs x 5

Good Mornings
75 lbs x 5
85 lbs x 5
90 lbs x 5

5 rounds for time:
40 Double Unders
30 Box Jumps 20"
20 KB Swings 35 lbs

Time -- 13:21

Tricep is on fire and shoulder feeling funny.

041510 Thursday Week 63


Spending a few days in Birmingham at got my workouts in at Iron Tribe Fitness - Luan, Forrest, Tra and Aaron were wonderful hosts. Also ran into Josh and Kelsey from Charlotte while they were in town. It's a great thing to travel and meet lots of awesome CrossFit peeps. It's like having family everywhere!

Training Log
10 minute AMRAP
7 Thrusters 75 lbs
12 KB Swings 35 lbs
7 Chest to bar pullups

Total - 6 rounds + 4 thrusters (160 reps)

10 sets
185 lbs x 2

Worked on muscle ups between sets.

Friday, April 16, 2010

04-13-10 Tuesday Week 63

I've decided to affectionately name this workout "Torture Cindy" L-R: Mike G, Ken G, and me.

Training Log
Clean & Jerk Ladder 1-10 at 110 lbs
after each rung of the ladder do 1 round of Cindy (5 pullups, 10 pushups, 15 squats)

Time -- 21:28

then.... a mere 30 minutes later...

3 rounds for time:
200 M Sandbag Carry 30 lbs
20 Sandbag Squat Cleans 30 lbs
100 Sled drag 40kg w/95lbs (?)

Time -- 19:18

That first workout didn't seem so bad until about round 7 or 8. Somewhere there I realized 110 lbs is fucking heavy and the reps were going UP! Yowch!
Somehow, I was coerced into doing the second workout with Mike K by a very tricky group of people who had done it the previous day. They sat on the ground (Leah A, Brandon C, Mike G, Ken G) and had snacks and rested while Mike K and I suffered to provide the entertainment. I could hardly pick up my gym bag and get it in the car when it was finally time to go home.

Monday, April 12, 2010

04-12-10 Monday Week 63

Hang squat snatch from Friday's wod.

Today was supposed to lift in the AM and run in the PM. During warm-up, my shoulder would not even allow me to do a single pushup without pain. After a short meltdown, made an appointment with my chiropractor and postponed the lifting til the PM. Chiro appt was successful and was able to get some good work done! No time to run afterwards but it was worth it.

Training Log
Clean & Jerk 1RM
105 lbs
125 lbs
135 lbs
145 lbs
155 lbs
165 lbs
170 lbs ( 5 lb PR!!!)

Back Squat
185 x 5
185 x 5
185 x 4

Push Press
120 x 4
115 x 5
115 x 3
115 x 4

220 x 5
230 x 5
240 x 5
155 x 21

30 pushups for time -- :54

Good lifting day. That's a big PR for me ... !!! Got under 170 last week and couldn't stand it up. Was able to not only stand up with it but jerk it today, too!! WOOHOO!!!

04-10-10 Saturday Week 62

Training Log
12 PM
In 12 minutes, complete:
2K Row + Max Reps Deadlift (185lbs)
Score = Row time - (Deadlift Reps x 5 seconds)

Time -- don't even remember

This was bad. Very bad. Got super scared of the deadlifts. It was a 185 lb max deadlift workout that injured my hamstring in the first place. I hate rowing and when I was getting out of the rower my lifting shoes got stuck in unfamiliar rower straps. Had very little time to get my hook grip secured and get the bar off the ground. I pretty much decided before the workout that I was going to suck at it and so I almost didn't even try. Got only 6 deadlifts and I pretty much gave up. Had to go hide and cry afterward. I will do this again soon and NOT suck at it because of a bad attitude. Fear+CrossFit= not a good combo....

04-09-10 Friday Week 62

Training Log
9:30 AM
4 cone (10M out) suicides with Brandon, Mike G, Mike K and Kulsoom.

Run one 4-cone suicide (total 200M) in under a minute. Rest for the remainder of the minute and an additional minute (while other team runs their suicide in under a minute.) Physical ground touch at each cone/line. If you fall off pace - you're out. Complete 20 mins.

Yowch. That one hurt. But am SO glad we did it.

Was pretty consistent with my times. First couple were under 50 seconds. After that hung right around :51/:52 except for 1 or 2 slow ones.

5 sets of the complex: Power Clean - Hang Squat Clean - Push Jerk w/ 132 lbs

Hang Power Snatch
95 x 5
95 x 5
95 x 5

Overhead Squat
125 x 5
125 x 5
125 x 5

Lifting felt pretty good.

Wednesday, April 7, 2010

04-07-10 Wednesday Week 62

Training Log
Front Squat (dynamic)
95 lbs

5 rounds:
1 Minute Push Press for reps 75 lbs
1 minute Pullups for reps
Run 400 Meters
Rest *

Rounds start every 6:00.
*Rest is the amount of time left after you finish your run and your next round begins.
Score is total reps of each exercise.

Score -- 103 push presses, 87 pullups

Runs started out fast and I died after round 3. Great workout. I mean it sucked but those are the great ones. Loved working out with Cici, Tommy and Lauren M. Cici smoked my ass on the last couple runs and Tommy made me keep going. Love you guys.

Tuesday, April 6, 2010

04-06-10 Tuesday Week 62

Training Log
For time:
250 M Run
25 Snatch 45lbs
25 DB Swings 35 lbs
25 Overhead Squats 45 lbs
25 Box Jumps 16"
25 Sumo Deadlift High Pull 45 lbs
25 Wall Ball Shots 14 lbs to 8'
25 Thrusters 45 lbs
250 M Run

Time -- 10:55

then ...

3 rounds for time:
10 Overhead Squats
10 Burpees

Time -- 2:42

Sigh. I HATE WORKING OUT BY MYSELF!!! And, I am realizing that it's difficult to talk to anyone right now without talking about my workouts and my training for Regionals, and oh yeah, did I mention this workout I did the other day. Also, I am realizing that people don't care. They care about their workout... as they should. Damn I need to get a life.

04-05-10 Monday Week 62

Training Log
7 minute AMRAP
7 handstand pushups
7 knees to elbows
7 squat to 1' jump

Total -- 3 rds + 2 kte

Laaaaaame. Shoulder is bothering me so the negatives on the hspu was slooow and painful.

Max out snatch.
Worked up to 121 lbs.

Back Squat (box)
132 lbs x 5
132 lbs x 5
132 lbs x 5

Deadlift (from 4" box)
165 x 10
176 x 10
187 x 10

Very tired today. Did not get to take my nap and by the time I went to bed I had been up for 21 hours. I still feel good about those lifts. Shoulder is bothersome, also, since this morning. Not sure if I slept on it wrong or what...

Sunday, April 4, 2010

04-03-10 Saturday Week 61

Loving these Saturday competitions at CFATL!! It is so inspiring and motivating to workout alongside so many amazing athletes - I LOVE IT!!!! Skeleton crew on this holiday weekend; just me, Leah P, Brooke, and Whitney repping the chicks -- all in one heat! (Wish I had remembered to take pics....)

Training Log
For time:
15 - 12 - 9
Squat Cleans 90lbs

Time -- 4:29

First set was so blistering that I staggered to the barbell from the pullup bar. I've never had such a long recovery from a workout. Typing this 36 hours post workout and my lungs are still a wreck. Holy carp. Yes... I meant carp. Religious fish are way funnier than religious poo, IMO. That is all.

04-02-10 Friday Week 61

Looooong day.

Training Log
Lifting at CFATL

*noteworthy: pulled under 170 lbs. Was not able to stand up with it.
Must work on FS.

Almost recovered.