Tuesday, August 31, 2010

08-30-10 Monday Week 83

Tires are dirty.

Feeling much better today... still a little residual soreness from last week's madness, but yesterday's 3 hour stretch fest was helpful.

Training Log
Back Squat
155 x 5
175 x 5
185 x 4

As many rounds/reps as possible in 8 minutes of:
1 tire flip + two-pushup burpee* + in & out tire hop

*Pushups are with the release at the bottom, like 2010 Games standard.

Total -- 52 rounds + 2 pushup burpee

The back squats felt better than ever today! If I had more time, I would have tried that set again and maybe gone up. It's possible I don't hate them anymore... more investigation necessary....

Monday, August 30, 2010

08-27-10 Friday Week 82

Getting a talkin' to from Mike G and Brad ...

Probably deciding to do 4 days in a row before going to CFATL tonight to do the Disposable Heroes Project Fundraiser workout was a really bad idea. Couldn't properly straighten my arms without a considerable amount of pain... but it was all for a good cause and I was just super excited to be amongst such fantastic friends and athletes.

Training Log
5 rounds for time:
400 M run
40 M walking lunge
25 Knees to elbows*
25 Pushups (w/release at bottom)
25 Burpee Pullups
*each time you break your set of KTE by dropping off the bar, you must do a 5 burpee penalty.

Time --73:05 (or something like that)

This was completely brutal. I knew I was in trouble when the first round took me 12 minutes and some guy yelled at me on the second round that we weren't supposed to pace this workout. I'm sure my lackluster performance had a lot to do with how spent I was from the previous 4 days... it's been a rough week ... so I don't feel awful about it - someday I will have to try it fresh. 70's Big workshop in the morning so I don't even really get to sleep in...

Friday, August 27, 2010

08-26-10 Thursday Week 82


SOOOoooo sore today, I can't even straighten my arms. Good news is, even after the crazy volume we've done this week, my shoulder is feeling really good. When I do my rotator cuff exercises, I can tell that the left one is still week and less coordinated than the right one, but it's definitely making a difference in a positive way.

Training Log
10 rounds for time:
10 Hang Power Cleans 80 lbs
10 Box Jumps 24"

Time -- 10:12

Phew. Was aiming for 10 minutes on this one so am very happy with my time. You don't realize how much you use your hips and legs in a clean until you go to jump on a big ole box right after. So sleepy now and I am going to sleep awesome tonight.

08-25-10 Wednesday Week 82

Short and sweet today. I am really sore and was hoping this wod would loosen me up. It didn't, really, but glad I did it anyway.

Training Log
For time do
5 - 10 - 20 - 30 - 20 - 10 -5 rep rounds of:
Slam balls 15 lbs

Time -- 6:55

I hate situps. Stupid situps.

Wednesday, August 25, 2010

08-24-10 Tuesday Week 82

Pullup at Survival of the Fittest. Did all 20 unbroken :oD

Yesterday was a push-fest and today was the opposite; pull-fest. Worked out with the 5PM crew. Great bunch of folks, lots of good attitude!

Training Log
10 rounds for time:
10 Sumo-Deadlift High Pull 65 lbs
10 Pull-ups

Time -- 12:36

My hands are trashed after that. I only have one little rip but about 10 big fluid-filled blisters. YOUWCH!! I blame the sticky weather. I can usually re-grip during pullups but was struggling to hang on today. Arms feel super heavy today after that business yesterday. My back is better so I should probably get back to lifting soon... Sorry, Holt. I've been an awful training buddy. :o(

08-23-10 Monday Week 82

Not too sore after comp, I guess one day of rest was enough. Might as well dive in to week 82 with a hero wod.

Training Log
10 rds for time:
10 Thrusters 65 lbs
10 Ring Pushups

Time -- 18:00

Was aiming for 17ish so somewhat satisfied with 18... the thrusters were harder than I thought - shoulder is still somewhat of an issue mainly on the negative. I am pretty strict with my ROM standards for the pushups, but even so - I feel like they are getting stronger.

Sunday, August 22, 2010

08-21-10 Saturday Week 81

95 lb squat clean in wod 1.

Today was Survival of the Fittest at CrossFit Garage in Woodstock, GA. There were 236 competitors signed up total, but quite a few dropped out so it'd be interesting to know how many actually ended up competing. They separated each category into heats of 10 and there were 4 heats of advanced women. We had to do a heat placement workout in advance and send in our numbers to determine which heat we were in - I ended up in the first women's advanced heat alongside Mariah Provost, Shanna Duvall, Christina Van Der Hulst, Leah Polaski, Ann Windish and several other baddass girls. Placed second overall in my heat with a 2nd, 9th and 1st place finish in wod 1, 2, and 3 respectively. I'm pretty happy with it. Disappointed in that 9th but I misunderstood how the rules worked for the first couplet of the second workout and got eliminated immediately. I will be smarter next time....

Here were the wods:


  • 700m
  • pull ups x 20
    • eliminate 2 – 8 left
  • burpee x 30
  • situps x 50
    • eliminate 2 – 6 left
  • 95# cleans x 15 (squat)
    • eliminate 2 – 4 left
  • box jumps 19 inch x 40
    • eliminate 2 – 2 left
  • 400m
    • eliminate 1 – 1 left -winner


  • 95# ground to over head x 20
  • DL – 1x 135#, 185#, as many as you can 225# touch and goes
    • eliminate 2 – 8 left
  • HSPU (to 2 abmats) x 15 (kipping is allowed)
  • 400#s of Wall Ball 8ft mark (chose your ball)
    • Eliminate 2 – 6 left
  • 100ft 15# plate overhead lunges
    • eliminate 2 – 4 left
  • 150 x Double Unders
    • eliminate 2 – 2 left
  • Rope Climb x 2
    • eliminate 1 – 1 left


  • 300m 40# sand bag carry
  • 50 push-ups
    • eliminate 2 – 8 left
  • 100 squats
  • 35# KB swings x 60
    • eliminate 2 – 6 left
  • 200m sprint
  • Muscle Ups x 5 OR 15x(ring pull ups & clapping push up)
    • eliminate 2 – 4 left
  • 185# DL x 30
    • eliminate 2 – 2 left
  • 500m row
    • eliminate 1 – 1 left

It was an exhausting day but SO much fun. All of our CFED peeps did very well - including 2 1st place finishers in their heats!! Aimee took first in advanced women's 3rd heat and Jonathan took first in open men's 6th heat. Shane was 2nd in open men's 7th heat, Amy K. got 5th place in open women's 3rd heat, Rashida 2nd in open women's 4th heat, and Angie 5th place in open women's 4th heat!! What a great showing from our gym! I am very proud of everyone's good attitude and effort all day ... we have a really unbelievable, one-of-kind community. Congrats to everyone!

08-19-10 Thursday Week 81

Pull up.

Decided to take it easy today. Garage Gym's Survival of the Fittest Competition is just 2 days away. The gym is doing GI Jane but competitors are tapering and doing half reps and some sprints. I'm even leaving out the sprints because my left knee and right foot are bothering me...

Training Log
1/2 G.I. Jane
50 Burpee pullups for time.

Time -- 5:12

50 reps.. not horrible. If I had had to do 100 it would have been super nasty. I will rest tomorrow and hope to be a little fresher by Saturday.

08-18-10 Wednesday Week 81

I heart OHS's.

Decided to leave out the lift today. We are competing this weekend and my back is still a little bit pissed off. Was excited to do today's wod as I've done it before and b. it's ohs's and double-unders -- two of my faves!

Training Log
From 2010 CrossFit Games Northwest Regional Qualifier
3 rounds for time:
10 Overhead Squats 95 lbs
50 Double Unders

Time -- 3:37 (28 second PR!! from 4:05 on June 16, '10 !!!)

Felt good -- used a new rope and it tripped me up a couple of times so I think I can get this number down even more. Extremely pleased with this!

08-17-10 Tuesday Week 81

Went to the doctor today. Apparently, I had a serious subluxation of some lower vertebra that was causing my back pain, and some subsequent inflammation. I got adjusted and iced and shocked and Graston'd and A.R.T.'d. I actually felt like I could walk different after I left (Thanks! Dr. Cho!)

Took it easy today and Tommy and I teamed up for the Partner 5K run.

Training Log
Partner 5K run
Teams of 2 alternate intervals until 5,000 meters has been accumulated. Partner 2 must run the same interval as partner 1 so that at the end of the workout , the partners have run equal distances. No interval should exceed 800 meters.

Total time: 21:04

Tommy and I chose to split it up into 4 -800's, 4 -400's and 2 -100's. Intervals looked like this --
Shana / Tommy
3:25 / 3:21
3:30 / 3:24
1:35 / 1:34
1:37 / 1:34
:30 / :30

We made a perfect match-up as our intervals were almost identical! This one was hard - I have blisters on my feet from the hot street - but a perfect way to get some intervals in! Loved it!!

08-16-10 Monday Week 81

The dreaded wall-ball shot.

This was not a good day. I decided not to workout with the class because we did almost the identical workout yesterday. I was motivated to do the wod posted on the mainsite because it was the 5th workout from Day 1 CrossFit Games 2009. I remember finishing in around 18:30 and thinking I should have/could have gone faster were my legs not already smoked from everything that came before it that day: 7K mountainy trail run, 2023 lbs of deadlifts, 200M hill sandbag sprint, 1000 meters of rowing, hammering 3ft of a stake into specially treated ground ....

Turns out my back had other ideas...

Training Log
3 rounds for time:
30 Wall ball shots (16 lb ball to 10.5 ft)
30 Squat snatches 45 lbs

Time --23:05 or something

At the halfway point, I was on pace to finish sub 14 minutes ... then during the snatches (I used a training bar with plates and took it from the floor each time) my back seized up and started spasming painfully. I was cringing between reps and Jonathan kept trying to talk me into stopping - but I guess DNF is not in my vocabulary. Ended up finishing in a ridiculously slow time. I will have to try this again next week.

Monday, August 16, 2010

08-15-10 Sunday Week 80

CrossFit Games 2010, 95 lb snatch

Shoulder is still bothering me - been doing my exercises religiously, though. I'm hoping this is going to work because I've tried everything else.

Training Log
3 min AMRAP:
5 Squat Cleans 105 lbs
10 Situps
Rest 1 minute.
3 min AMRAP:
4 Push Jerk 105 lbs
8 Air Squats
Rest 1 minute.
3 min AMRAP:
3 Snatches 95 lbs
6 Pullups
Rest 1 minute.

Total Reps - 251

Should have been able to do more. The jerks were really difficult because of shoulder pain. Squats felt solid, which is good.

Saturday, August 14, 2010

08-13-10 Friday Week 80

This is how much I love rowing...

2 today. Got up early to coach Jonathan's AM classes since he played a gig last night and got home late. Decided to hang around and get my lifting done.

Training Log
155 x 4
185 x 4
225 x 3
225 x 3
250 x 3
250 x 3
250 x 3
250 x 3
250 x 3

Rotator cuff work.

(to knee height)
155 x 4
185 x 4
225 x 4
225 x 4
225 x 4
225 x 4

My thumbs almost fell off.


Rotator cuff exercises.
For time:
800 M Row
400 M Tire Sled drag (w/20 lb dumbbell inside)
200 Jump Rope Singles
100 Ft of Frog Hop Burpees
50 Extra Deep Jumping Squats (to slam ball depth)
25 Cartwheels

Time -- 15:08

Aimee finished right behind me - we almost called time at the same instant. She was ahead of me the entire workout and I somehow managed to make up some time on the cartwheels. Go figure. Was REALLY feeling those deadlifts on the tire drag (and the row.) Tomorrow -- REST.

08-12-10 Thursday Week 80

Worked out after the 7PM class and have all these new rotator cuff exercises to do every single day before and after every workout. God I hope they work -- I am sick to death of this shoulder issue.

Training Log
For time:
(Using a single dumbbell for all movements)
50 Overhead Walking Lunge Steps (w:35/40 m:50/55)
30 Dumbbell Swings
20 Weighted Situps
40 Overhead Walking Lunge Steps
20 Dumbbell Swings
15 Weighted Situps
30 Overhead Walking Lunge Steps
10 Dumbbell Swings
10 Weighted Situps

Time -- 11:25

I almost killed myself just trying to beat Aimee's time. Oddly, the sets that slowed me down most were the weighted situps. We do them where the dumbbell must stay in contact with your chest throughout the entire movement. I had many failed reps. Will pay for this later, I'm sure.

Thursday, August 12, 2010

08-11-10 Wednesday Week 80

OMG. I hate back squats. Whatever. Starting a new lifting program today. We'll see how it goes. It took me like 2 hours to do this one - not sure if I'm going to have time to really commit to it, but am going to give it a go.

Training Log
Back Squat
110 x 5
135 x 4
135 x 4
155 x 3
155 x 3
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Did my shoulder/rotator cuff exercises ... then --

110 x 5
135 x 5
155 x 4
155 x 4
155 x 4
155 x 4

Oh. Wow. Already hurting from this just 5 hours post wod. Might be sorry I agreed to this....

Tuesday, August 10, 2010

08-09-10 Monday Week 80

Was going to rest today but the workout just looked too fun and I couldn't resist. I'd like to thank Shu and Syed for keeping me company and being such a devoted audience & cheering section.

Training Log
For time:
60 Double Unders
30 Clusters (clean+thruster) 75 lbs
60 Box Jumps 20″
30 Ring Dips
60 Jumping Pullups
30 Overhead Squats 75 lbs

Time -- 14:30

That was way more fun than yesterday. Time to put some lifting back into my programming... sigh. I'll pretend like I love it.

08-08-10 Sunday Week 79

Again with the no photo. I need someone to follow me around with a camera at all times... "Unicorn: The Reality Show" ... I'm working on a script.

This was absolutely miserable -- I've been terribly worried about my rotator cuff and there were several moves in this wod that were unnerving.

Training Log
For time:
400m Sand bag carry 50 lbs
50 push-ups
100 squats
60 dumbbell swings 35 lbs
200m sprint
10 Muscle Ups
30 Deadlifts 185 lbs
1000m row

Time -- 38:55

Uhm, yeah. Okay, so I took several looong breaks in this and almost quit .... aaaaand I cried a few times. Muscle-ups were from bent elbows, pushups were from "perfect pushup" and featured a rotation on the way down up and were a bit deeper than a normal plank pushup. Deadlifts were done 20/10/5. I really freaked on the swings - I can feel my shoulder impinge a little when I go overhead and it's making me crazy. Lots of treatments and PT exercises this week. I'm determined it's going to be good to go soon. Glad I finished, but it was a less than stellar performance.

Sunday, August 8, 2010

08-07-10 Saturday Week 79

Pullup from the final wod at Regionals.

Jonathan and I relaxed most of the day and had a late lunch ... all day long we had just planned on going to work out "later" ... turns out later meant 10PM. I think it's even more humid when the sun goes down and the hot air cools and condenses the moisture in the air... I could hardly hold on to the pullup bar even with lots of chalk and I rarely have to use any.

Training Log
As many rounds and reps as possible in ten minutes of:
85 lb Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Total -- 5 rds + 6 cleans + 6 pullups (222 reps)

I bet if I wasn't really concentrating so hard on moving my shoulder the right way and felt more confident in my grip I would have had 6 rounds. Also, my trusty Buddy Lee Aerospeed that I've had for 3 years finally broke so I was using a new rope for the first time... taking some adjustment. I'm sure I'll get a replacement rope but it was a sad night.

08-06-10 Friday Week 79


Almost got struck by lightning just getting in the car to GO to the gym.... it was still raining a little for all 2000M of running during this workout. Good times with Aimee, Shu, Phil W and Shugs...

Training Log
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of–
Inverted Burpees
Each round is preceded by a 200M run.

Time -- 21:19

Total gasser. All pullups unbroken. Should have run a little faster...

Thursday, August 5, 2010

08-04-10 Wednesday Week 79

Sumo-deadlift high pull.

Went in to wod at noon today. Don't know why I don't do it more often... it was great! Loved working out with the lunch crew. I do NOT love wall-balls but decided to use our new 16 lb ball. Joy. Almost saw Jesus during the last round. Success!

Training Log
12 Noon
7 rounds -
Rounds start every 2 minutes.
DO 3 five-meter sprints (touch floor over the line)
5 Toes to Bar
7 Sumo-deadlift high pull 65 lbs
Use the remaining time to do max rep Wall Ball Shots 16 lbs to 10'
Total score for the workout is total number of wall ball shots completed.

Total -- 120

I'm really proud of myself. I am notoriously horrible at wall balls which I attribute to my officially petite stature (I'm a quarter-inch shy of 5'4") and I went "heavy." Only by 2 lbs, I know. But am feeling progress. Between the slam balls yesterday and the wall balls today - I might not be able to walk tomorrow. I love it.

Wednesday, August 4, 2010

08-03-10 Tuesday Week 79

No photo. Boring, I know. Really wanted to do this wod with one of the classes but instead, I did it after the last class of the day with an audience of approximately 6 (I really think they couldn't walk after their workout...) We finally got slamballs for CFED so of COURSE I had to put them in the wod....

Training Log
4 rounds for time:
150 Jump Rope singles
20 Dumbbell Suitcase Deadlift (w:35/40′s m:50/55′s)
25 Ball Slams (w:15/20 m:20/25)

Time -- 12:08

Phew. Lots of pressure with 6 "junior coaches" .... LOVE the new toys! I got a feevuh, and the only prescription is MORE slamballs!! Feeling much better today.

Monday, August 2, 2010

08-01-10 Sunday Week 78

Treacherous fixation, thy name is Ice Cream.

Ugh. Theme for this weekend; over-fueling for my current activity level. I'd have to work out 10 times a day to justify the amount of food I've consumed the last 3 days. I swear here and now to all of you (and hold me to this) this behavior ends tomorrow. Spent about 3 hours in the gym today. Got the idea to do a double (based on the upcoming competition) and Shu was kind enough to go along with me.

Training Log
For time:
800 M Run
20 Pullups
20 Burpees
40 Situps
10 Squat Cleans (95 lbs)
40 Box Jumps 20"
400 M Run

Time -- 13:44

then (one hour later...)

For time:
20 Ground to Overhead 95 lbs
Touch & Go Deadlift 8 reps at 225
10 HSPU (to 2 abmats)
20 Wall Ball shots (20 lb ball to 8ft)
100 ft Overhead Walking Lunges (15 lb plate)
100 Double Unders
1 Rope Climb (15ft)

Time -- 9:15

Okay, so I earned my fuel allotment for today BUT that should not have included a pint of Brusters. Going to go strict for the next 3 weeks until comp.