06-16-10 Wednesday Week 72

85 lb snatch.

Training Log
7PM
4 sets of:
Back Squat x 2 (rest 3:00)
185
185
190
195f

then...

3 rds for time:
10 Overhead Squats 95 lbs
50 Double Unders

Time -- 4:05

Did all the OHS unbroken and ALMOST all the double-unders. My time would have been sub-4 but I did 49 unbroken DU and missed the last one!! GRRR!!

06-15-10 Tuesday Week 72

Split Jerk ... I think this is 165.

Training Log
7PM
5 sets of Push Press + Jerk (rest 4:00 between)
105
115
125
135
135

then...

5 rounds:
10 unbroken Power Cleans 100 lbs
:15 rest
10 unbroken Burpees
:15 rest
20 unbroken pullups (or as many as poss unbroken)
3:00 rest

1:55 (20 pullups)
1:57 (18 pullups)
1:49 (14 pullups)
1:49 (12 pullups)
1:55 (8 pullups)

Absolutely freaking brutal. I was in the hot Atlanta heat all afternoon coaching and doing this at the end of the day left me barely conscious and slurring my words. Drove home still wearing my lifting shoes.

Grip got me on the last set of pullups but was also feeling off mentally due to a shooting pain in my left wrist/forearm during the cleans...

06-13-10 Sunday Week 71

Double-unders getting counted by my judge at Regionals.

Training Log
11AM
3 sets of:
DLx5, rest :10
10 Burpees, rest 3:00 (70% intensity)
DLs were 185 lbs.
Rds took approx :50 each.

then...

4 sets of:
500 Meter Row
10 Squat Snatch 75 lbs
30 Double-Unders
Rest 4:00

Times -- 4:23 / 4:13 / 4:32 / 5:47

Absolutely lethargic today. It was all I could do to finish that last round and not kill someone. Was pretty much in a coma for the rest of the day.

06-12-10 Saturday Week 71

HSPU.

Training Log
11AM
Push Jerk (1,1,1 -10 secs in between)
130
135
145
155
155

then...

8 minutes of:
Unbroken HSPU x Max Reps
105 lb. Power Cleans x 5 reps

(Every time you come off the wall, complete 5 cleans before resuming the HSPUs. Goal is to complete as many HSPUs as possible in the 8 mins, but note how many sets it took to achieve the number.)

Total -- 31 HSPU/7 sets

Nice big group. Lots of fun and good energy in the gym this AM. HSPUs worn out after all the strict ones on Tuesday and pressers were pretty tired after all the jerking. Feeling pretty exhausted.

06-11-10 Friday Week 71

Training Log
12 noon.
K-star hip/shoulder prep warm-up.
Snatch (sets of 3)
95
105
110
115
120

6 rds --Back Squat, rest :20, 12 unbroken CTB Pullups
190x1, 12 pullups
185x2, 12 pullups
185x1, 12 pullups
185x1, 12 pullups
185x1, 12 pullups
185x1, 12 pullups

3 rds for time:
20 box jumps 20"
20 GHD situps

Time -- 5:29

Quads totally wrecked today. Had a tantrum during back squats, involved kicking a calculator across the gym. Thank goodness the pullups were successful. GHDs were both hands touching the ground to both hands touching feet. So sweaty it was hard not to slide right off the thing.

06-09-10 Wednesday Week 71

2010 CrossFit Games Southeast Regional Qualifier: Workout 5 featuring 85 lb push presses.

Sore today, but not unbearable.

Training Log
7:30PM
K-star hip/shoulder prep warm-up.

1 press + 1 push press:
75
80
85
90
95
100
105
110 (tippy-toed a little on the press part)

then ...

5 sets of unbroken muscle-ups:

4 / 4 / 3 / 3 / 2

then ...

Every minute on the minute for 10 minutes:
10 Dumbbell Thrusters (25 lb dumbbells)
2 Burpees

Time to complete each set: :26 / :25 / :24 / :25 / :25 / :27 / :32 / :30 / :35 / :38


Wasn't too sure how the press part was going to go -- I was instructed to work up to the heaviest weight I could put up by the 5th set and finish the rest at that weight. I think I underestimated my press+push press combo. The last set almost didn't go up, and probably 105 should have been the weight I used for sets 5-8.
Brooke and Jonathan were my workout buddies for tonight and the 3 of us decided collectively that the thruster/burpee workout did indeed suck major sweaty balls. Also, I'm walking really funny right now....

06-08-10 Tuesday Week 71

2010 CrossFit Games Southeast Regional Qualifier: Workout 4, aka "The Devil"

Been absent for a while, I realize. I have been completely overwhelmed with business and life and got a little mental about my workouts for a while, but I am back on the horse now and super excited about the next 6 weeks.
I qualified for the 2010 CrossFit Games. I needed a top 4 finish out of about 60 women from FL, GA, AL, MS, TN, NC, and SC. Placed 3rd and shocked the crap out of myself. Here we go again.

Mostly rested for the last 8 days. Back at it hard today with a new coach on the west coast, CJ Martin of CrossFit Invictus has graciously agreed to help me out and I am really thrilled. Lauren S. joined me today for the "big girl workout" she's getting REALLY good at the cleaning and snatching. I predict big numbers for her very soon.


Training Log
7PM
K-star hip/shoulder prep warm-up.

Power Clean
sets of 3 (hands can leave bar)
120lbs
130lbs
135lbs
145lbs
150lbs

then...

DL 235x4, 6HSPU
Rest 3 mins.
DL 240x4, 6HSPU
Rest 3 mins.
DL 245x3, 6HSPU
Rest 3 mins.
DL 245x3, 6HSPU

then...
3rds of each for max meters (3 mins rest between sets)--
Row :30, rest 1:00
141M, 143M, 146M
Row :45, rest 1:30
215M, 211M, 209M
Row 1:00, rest 2:00
277M, 275M, 279M
(total rowed was 1896M)

Completely spent at the end. Gonna be sore but can't WAIT for tomorrow's!! Good dinner - grass-fed beef and salad with romaine, yellow peppers and cucumbers, nectarine for dessert (uhm ... and 2 squares of 70%dark chocolate w/almonds.) It's almost 1AM and I gotta go to bed.