Wednesday, November 9, 2011

11-09-11 Wednesday Week 145

Training Log
10AM (in Buford)

clean hip  25/2  35/2  45/2  55/1

clean/squat  35/2/2  45/2/2  55/2/2  65/2/2  3//70/1/1

press in split  3//30/3

jerk  35/2  45/2  55/2  65/2  70/2  75/5

Weights in kilos.

11-07-11 Monday Week 145

Training Log
4PM
Push Snatch/squat 
15/3/1  25/3/1  35/2/1  45/2/1  55/1/1  60/1/1

Snatch from low blocks 
30/2  40/2  45/2  50/2  54/2 (1 miss)  58/1  54/2 (2 misses, 2 good)  58/1  54/2 (1 miss, 2 good)  58/1

front squat 
4//75/2

clean pull  
2//70/3  2//75/2  2//80/2

then...

6:30PM


For time:
10 – 15 – 20 – 15 – 10 rep rounds of —
Alligator Pushups
Lateral Hops (over barbell)
Overhead Squats (I used 85 lbs)

Time -- 13:18 

I can definitely do that faster.

11-06-11 Sunday Week 144

Training Log
5PM
front squat  55/3  65/2  75/2  80/1  84/1  88/1  3//78/2

drop snatch  25/2  35/2  45/2  50/2 (x 5)  55/1  60/1

11-05-11 Saturday Week 144

Deadlift.
Today was the tournament for the 2011 Fall Season for the Atlanta Affiliate League.


Our team had to battle it out through a single elimination tournament to get a shot at winning the whole season.

CFED Team Blue was me, Jonathan, Jazz, Brooke, Eddie and
Duda.




I did both parts of the first workout:
8 minute amrap (as many reps as possible): Row for meters
Burpees
Dumbbell Swings (35 lbs)
Pullups
Eddie and Duda did the rowing and pullups and Jazz and I did the burpees and swings.
then immediately at the 8Min mark,
8 min amrap:
16 OH walking Lunge steps (25 lb plate)
100 Meter Sprint.
Eddie and Jonathan and Brooke and I did this part.
Our team won the bracket by a couple hundred points!!

Workout 2
2 team members do 150 wall ball shots while the other 2 do 60 clean and jerks, then switch. Fastest time wins.
Eddie and I teamed up and Duda and Brooke.
I did 30 of the C&Js (75 lbs) and 80 of the wall ball shots (14 lbs to 10')
Our team won.

Workout 3
21-15-9
SDHP (75/45)
Box Jumps (24"/20")
Two team members do 21 sdhp while the other two do the box jumps, then switch and do 21.. and so on.
Immediately after finishing this, same rules except thrusters and pullups (like a lightweight fran)
You can switch team members for each part.
Jazz and Brooke did the sdhp/box jump and Jazz and I did the Fran part.
Duda and Jonathan did the sdhp/box jump and Duda and Eddie did the Fran part.
CFED Team Blue won again!!

Final 4 workout
4 team members, 8 minute amrap (as many reps as possible)
1st team member does a 5 point suicide while member 2 is on deck. Member 1 finishes the suicide and begins to max rep deadlift (165/115) while member 2 does a suicide, then member 2 does deadlifts while member 3 is running, etc...
Our team did over 200 deadlifts and won the whole tournament by about 10 reps!!



Yay Blue Team!!

11-03-11 Thursday Week 144

Training Log
6PM ish

push snatch/squat  15/4/1  25/4/1  35/3/1  45/2/1  55/1/1  60/1/1

snatch  30/3  40/3  45/2  50/2  55/1  60/1  63/1  65/1 (fx2)

press in split  3///35/3

cj  35.2  45.2  55/2  65/2  70/1  74/1 (1-F, 2-✓)  77/1 (f)


Pretty good session, considering my thumb is split open and my wrists feel broken... I'll take it. (weights in kilos)

11-02-11 Wednesday Week 144

Training Log
5:30PM
For time —
25 – 20 – 15 – 10 – 5 rep rounds of:
Dumbbell Swings (55 lbs for tme)
with
50 – 40 – 30 – 20 – 10
Double Unders

Time: 6:01

Had to squeeze this in between coaching up the peeps....

11-01-11 Tuesday Week 144

The guy taking the photo said to try to look like we were tired...
We were on vacay 10-28-11 through 11-01-11 ... just got back today. We stopped at Amicolola Falls on the way home and did a pretty rough hike and I am totally counting that as part of my workout for the day.

Training Log
1PM ish
Super long steep hike up and down the highest waterfalls in Georgia.

5PM ish
5 rounds, for max reps:
Pistols
Muscle Ups
Handstand walks

Rd 1:  5 pistols per leg, 4 MU
R2: 7, 4
R3: 7, 4
R4: 8, 4
R5: 8, 4
(I just keep at the handstand walking part until I've successfully walked 4+ feet)

then...

2 rounds of "The Chief"
3 Min AMRAP:
3 Power Cleans (I used 135 lbs)
6 Pushups
9 Air Squats

Rd 1: 4 + 1 power clean
Rd 2: 3 + 3 air squats

Phew. That was a good way to come back from vacay ....


10-27-11 Thursday Week 143

Training Log
4PM
6 rounds NFT
Carry heavy-ass yoke 60 feet
Max distance handstand walk
Max Rep bar muscle ups

Started off with 280 on the yoke and worked up to 360. Yowch.
Maxed out at about 8 feet on the handstand walk... longest one ever!!
Took a few tries to get the hang of the bar muscle up but was doing sets of 5 for the last 4 rounds or so... sweet!

then...

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (I used 175)
12 Pull-ups
24 Double-unders

Time -- 26:57

Flippin' owwww on Bradshaw. It was like the whole workout was pullups. I think i wore myself out on the yokes and muscle ups... I did everything unbroken on Bradshaw except the stinkin' pullups. Didn't even do the first set unbroken... ridiculous. I must try this again when I have a fresher grip. Gah.

Tuesday, October 25, 2011

10-25-11 Monday Week 143

This is my bumble-bee outfit...
Had some lifting to do today, then jumped in with the 5:30PM class... good stuff.


4PM
(weights in kilos)
Push snatch/squat
30/4/1
40/4/1
50/3/1
55/2/1
60/2/1 
65/2/1

pull/snatch blocks from below knee  (bar about midway bt floor and knee) 
30/2/2
40/2/2
50/2/2 
55/2/2
60/1/2 
62/1/1 (f)
2//64/1/1 (f)

front squat
55/3
65/2
75/2
80/1
82/1 (f)

then...

5 rounds for time:
25M Sea Lions
15 Air Squat* to Box Jump (w:20")
25M Bear Crawl
(* squat to a slam ball)
Time -- 12:05


Okay, good day for the most part. Maybe because I'm sore, I dunno, the last couple of times I've snatched I've gotten kinda scared of the sets over 140lbs... same thing today.  And I.am.sore...did I mention that?  Phew!  Vacation countdown is ON ... 4 days and counting.

Monday, October 24, 2011

10-23-11 Sunday Week 142

320 lb deadlift!! Finally broke 300...
Had a great time in the gym today! PR days are always good days.

We decided to do scaled versions of the "King Kong" workout created by Outlaw CrossFit.

It has some pretty heavy lifts in it so warming up the deadlift, I decided to just slap on a belt and see how heavy I could go. I remember a couple of months ago trying to pull 300 lbs. It wouldn't flipping budge off the floor. Today, it went up fast and easy. Soooo... I tried 310. Same thing. Finally felt a little bit of loss of midline when I did 320, so I stopped there. Very exciting ... that's a 35 lb PR for me!!


2PM(ish)
"Uni-cong"
3 rds for time:
1 deadlift 285 lbs
2 muscle ups (jump to rings, full turnout & thumb flash)
3 front squats 175 lbs
4 handstand pushups

Time - 10:30

I think I could have done this faster ... and I will try again. The front squats were singles and I wasted a good bit of time on the one I dropped, getting the bar back on the rack. Good day. So excited about my new DL 1RM!!

10-22-11 Saturday Week 142

I don't have any photos from today, but I think Travis has some somewhere. We had our 4th match for Atlanta League this morning. It went awesome...well, as awesome as a 15 minute AMRAP can go.


12PM
AMRAP in 15 minutes. Total score is rounds + reps for top 4 athletes.
Power Snatch 65/45lbs
Hanging Squat Snatch (or hanging power snatch and overhead squat)
Burpee Box Jump 24/20”
Round = Reps. Round 1 = 1 rep of each. Round 2 = 2 reps of each. Etc.

Total -- 10 rds + 11 power snatch + 6 hang squat snatch (= 182 reps)

Our team won by about 5 rounds ... so proud of our team! Go CFED Blue!

10-21-11 Friday Week 142

Lovin' the yoke.
Actually felt like working out today and didn't want to go cold into competition tomorrow, so I had fun in the gym today.

4PM
Partners alternate to complete 10 rounds for time of:
5 Wall Climbs
10 Barbell Step-ups 75 lbs to 20" box

Partnered up with Burroughs.
Team time: 14:52

5PM
Every minute on the minute for 10 minutes:
65 ft yoke walk w/300 lb load.
6 toes to bar
Rest remainder of the minute.

I didn't really keep score on this but was getting the TTB unbroken and the work completed in around 29 to 36 seconds.

7PM
Got talked into pushing the sled with Duda. It was rough. That is all.

Good day. Lots of fun. Feel good. Unicorn out.

10-18-11 Tuesday Week 142

Did some snatch work this morning after coaching my 7AM one-on-one. It did not go well. Left all my stuff set up to come back and finish up after getting my head straight. I just got to feeling worse as the day went on so I decided to take it off... then later decided I would just take the rest of the week off.
I think I just need a break.

10-16-11 Sunday Week 141

Did some lifting today. Nothing to write home about.... felt a lil tired.


11AM
press in snatch
33 lbs x 4
44 lbs x 4
55 lbs x 3
66 lbs x 3

snatch
55 lbs x 2
78 lbs x 2
98 lbs x 2
110 lbs x 2
121 lbs x 1
132 lbs x 1
140 lbs x 1
148 lbs F (5 attempts)

press in split
77 lbs x 3
77 lbs x 3
77 lbs x 3

cj
78 lbs x 2
98 lbs x 2
110 lbs x 2
143 lbs x 1
154 lbs x 1


Sunday, October 23, 2011

10-15-11 Saturday Week 141

175 lb ground to overhead.
3rd week of Atlanta Leauge competition this week. We won our match!!  I only did the ground to overhead part and the other team members held it down on the metcon part.

12PM
I was pretty stoked to hit 175 lbs in warm-up since it was a match PR. I power cleaned it.. pretty crazy.
Our team had 4 minutes and 1 barbell for 4 peeps to max out their ground to overhead. I put 175 lbs on the bar to open ... I hit it which allowed our team to take 215 seconds off our metcon time (you can see the workouts at atlantaleague.com.) Great day since 175 was previously my 1RM and I hit it twice in 1 day with a power clean!!  Woohoo!!

1PM (after competition)
Since I didn't get to do the second part of the competition workout, Lauren S. and I did the CFED workout of the day after everyone left.
Here was the wod:
As many rounds as possible in 4 minutes of:
50 M Farmer Carry
50 M Overhead Walk
50 Meter Sprint
Rest 3:00
Repeat for a total of 3 cycles. Increase the loads for each cycle.

R1: FC was 55lbs each hand, OH was 95lbs, total distance 350M
R2: FC was 60lbs each hand, OH was 115lbs, total distance, 300M
R3: FC was 65lbs each hand, OH was 135lbs, total distance was ~160M

Got to use my new farmer handles. Good times. :)



Friday, October 14, 2011

10-14-11 Friday Week 141

I guess heavy push presses give me monster face...


No lifting today, thank goodness. I'm so ridiculously sore... I'm surprised I could even lift my arms to get to the rings...







Training Log
3:30PM
Traditional tabata rounds of:
Muscle Ups
Push Press (w: 110 m: 155)
Toes to Bar

Totals -- MU's- 15, PP- 29, TTB- 47

...then...

5PMish
5 rounds for time:
75 Double Unders
100 Ft Yoke Carry
Go up in weight on every round.
Women's starting weight is 200 lbs.

Weights (in lbs) -- 200/220/230/240/250
Time -- 11:52

I should have gone heavier on the yoke weight. It is still a new piece of equipment for me and I was being a little too conservative ... I will know better next time. The double unders sucked the most because my upper body is so fried from the last 3 days it hurt to just turn the rope. Crazy.
Also, must do more work on muscle ups, heavy push presses and toes to bar.... that is all.

Thursday, October 13, 2011

10-12-11 Wednesday Week 141

Wall balls are spicy.
Lifted alone today. Boo.

Training Log
1PM
Clean hip/Jerk
55 lbs x 2/2
78 lbs x 2/2
100 lbs x 2/2
110 lbs x 1/2


Pull/Clean/Squat off box
78 lbs x 2/2/2
100 lbs x 2/2/2
120 lbs x 2/2/2
143 lbs x 2/2/2
150 lbs x 1/1/1
150 lbs x 1/1/1
150 lbs x 1/1/1

Jerk in Split
68 lbs x 2
88 lbs x 2
100 lbs x 2
110 lbs x 2

Rack Jerk back
78 lbs x 2
100 lbs x 2
120 lbs x 2
143 lbs x 2
150 lbs x 1
150 lbs x 1
150 lbs x 1
Snatch Pull
143 lbs x 3
143 lbs x 3
143 lbs x 3

4:30PM
Handstand Walking Practice

5:30PM
For time:
100 Wall Balls Shots (16 lbs to 10')
Every minute on the minute do 5 dumbbell swings (40lbs)

Time -- 6:48

Every now and then I think I have a handle on the handstand walking ... then it's like back to the drawing board. I've been doing it about once a day... might start doing it twice per day. I just can't stand sucking at things ... I really hate it. I usually suck at wall balls, and honestly they were just as awful as always today - but I guess I did alright. Sigh. Feeling inadequate right now... maybe it will get better by the time Saturday rolls around and I will feel myself again.

Wednesday, October 12, 2011

10-11-11 Tuesday Week 141

Yep. Pushup.
I had to miss working out yesterday and I think I felt like I had to make up for it today. Did a lot of stuff...


Training Log
1PM
Push snatch + 1 squat
33 lbs x 4
55 lbs x 4
75 lbs x 3
99 lbs x 2
120 lbs x 2

Snatch without feet
55 lbs x 4
68 lbs x 3
78 lbs x 3
88 lbs x 3
100 lbs x 2

Pull / snatch off box at knee
78 lbs x 2/2
100 lbs x 2/2
110 lbs x 2/2
118 lbs x 1/2
125 lbs x 1/2
125 lbs x 1/2
125 lbs x 1/2

Front Squat
121 lbs x 3
155 lbs x 3
173 lbs x 1
155 lbs x 3
178 lbs x 1
173 lbs x 3
181 lbs x 1

Clean Pull
170 lbs x 3
170 lbs x 3
170 lbs x 3
170 lbs x 3

then...
4:30PM
Practice butterfly pullups.
Test max set unbroken pullups:  40 (PR as far as I know!)
Practice handstand walking.

then...
5:30PM CFED WOD w/class
10 rounds for time:
25 Double Unders
7 Pushups

Time -- 7:06

I haven't tested my max set of pullups in a really long time - 40 is the most I ever remember doing so I'm counting it a PR. Also very pleased with the 173x3 front squats and the 181 felt pretty easy!  The pushups in the metcon went better than I was expecting. Pushups are one of my weaknesses and I only had to break up a few sets so I'm counting this one as a success. Woohoo for good gym days!

Monday, October 10, 2011

10-09-11 Sunday Week 140

Totally chose this photo for the ponytail position...
No rest for the weary... CrossFit East Decatur hosted Barbells for Boobs: Amazing Grace today. It was really amazing how many folks, ones I knew and some brand new ones, showed up to participate. I think our grand total once everything is tallied will be in the neighborhood of $4,000 and I am constantly impressed, inspired and amazed by what an amazing community I find myself a part of.
I did "Grace" for the first time today in over 2 years ... last time was Feb '09 ...


Training Log
1PMish ...
"Grace"
For time:
30 Clean & Jerks w/95lbs

Time -- 2:00 (PR by 1:30)

I did single reps the whole time and just tried not to slow down. I think I could take a few more seconds off if maybe I try cycling 5 reps at a time or something... I dunno. Might have to try again soon... :-)  Love PRs ... they can really make your whole week!!




Saturday, October 8, 2011

10-08-11 Saturday Week 140

All of Blue Team doing the sprints!!
This morning was our second Atlanta League competition. It's been fun to get together and compete with a team. I don't feel anywhere near as much pressure as I do when I'm solo.

Training Log
11:30AM (or so...)
5 Rounds of
1 power clean (w: 65 m:115)
3 hanging squat cleans
2 jerks
Run 200 FEET (NOT METERS)
After all 5 rounds are completed, rest 2 min and repeat.
Team score = top 4 times on the WOD added together.

Team time: 30:45

Duda and I passed our lead back and forth until about the 3rd round of the second half. I kinda crapped out and he beat my by about :30 I think. Our whole team rocked it with Jazz putting up the 4th fastest time ...!!  She's a total rockstar!  It was a good morning. I'm kind of liking using the lighter weights in the mixed division and just trying to blast through them. Tomorrow we host Barbells for Boobs : Amazing Grace. I haven't done Grace in well over a year. Interested to see how it goes.



10-07-11 Friday Week 140

Yesterday was a rest day for me. I needed it!!  Today, just did my Oly lifting and lots of coaching.


Training Log
2PM

Press in snatch
33 lbs x 4
53 lbs x 4
65 lbs x 4
68 lbs x 4

Snatch
68 lbs x 2
78 lbs x 2
99 lbs x 2
110 lbs x 2
120 lbs x 2
125 lbs x 2
133 lbs x 1
120 lbs x 2
130 lbs x 1
138 lbs x 1

Press in snatch
55 lbs x 4
65 lbs x 4
77 lbs x 4 (f)

Clean and Jerk
78 lbs x 2
88 lbs x 2
110 lbs x 2
143 lbs x 2
150 lbs x 2
155 lbs x 2
160 lbs x 1
145 lbs x 2
155 lbs x 1
163 lbs x 1

Front Squat
143 lbs x 2
165 lbs x 2
176 lbs x 1
188 lbs x 1
168 lbs x 2
168 lbs x 2
168 lbs x 2
168 lbs x 2

I had to try that 138 snatch about 5 times before I got it. The C&J felt great today. Used a belt for all front squats except the first 2 sets.

Thursday, October 6, 2011

10-05-11 Wednesday Week 140

Aftermath of Fran... it's a classic.
Went to bed sore last night and woke up sore this morning. Debated with myself all day about whether I was going to do "Fran" today or not.... "Fran" won -- it's just been too long and I wanted to take a stab at finally breaking 4 minutes. Started off my day with more o-lifting with Caleb at Peak Performance in Buford


Training Log
9:30AM
About an hour of rolling out and stretching.

Clean without feet x 2
15 kg
25 kg
30 kg
40 kg
45 kg
50 kg

Pull/clean from box
35kg x 2
40kg x 2
50kg x 2
55kg x 2
60kg x 2
65kg x 2
70kg x 1
72kg x 1
72kg x 1
72kg x 1 (f)
65kg x 1 (clean only)

Press in Split
15 kg x 4
25 kg x 4
30 kg x 3
35 kg x 3
40 kg x 2

Rack jerk back x 2
35kg
40kg
50kg
55kg
60kg
65kg
70kg
70kg

Snatch pull
40kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 2
63kg x 2
65kg x 2
67kg x 1
67kg x 1
67kg x 1

then...

7:30PM
"Fran"
For time:
21-15-9 rep rounds of --
Thrusters 65 lbs
Pullups

Time -- 3:54 (yay, PR!)

Finally - got sub 4 on my Fran time. I was so so so so sore this morning for the lifting and kinda tired. I ate a good lunch and rested up and couldn't resist giving Fran a shot this evening. Main limiting factor is grip -- I am certain I can get it faster. Also, am going to start working on the butterfly pullup to see if I can't pick up some speed there. I have a new programming strategy I want to try out as well so wanted to give myself a benchmark to repeat. Stay tuned....

10-04-11 Tuesday Week 140

Ready to push press...
So, I pretty much figured my shoulders would be fresh after "Carse" since it was mainly a leg-o-rama type of workout... aaaannnnnd I was totally wrong. I guess those bear crawls with the cleans, maybe, were a raunchy combination because my neck and shoulders might be the most sore thing on me. So, of course, naturally, that means, time to press!!


Training Log
5:30PM
Shoulder Press
2 - 2 - 2 - 2
Push Press
3 - 3 - 3

SP
95 lbs x 2
100 lbs x 2
105 lbs x 2
110 lbs x 1

PP
115 lbs x 3
 130 lbs x 3
 145 lbs x 1

then...
20 minutes of handstand walking practice before coaching the 7PM fundamentals.


I was just completely worn out by that last set of push press. I think on a nice fresh day, I'd have it, but when is that ever going to happen!?! Tomorrow morning, I am back to Buford for more lifting - Caleb hasn't sent my workout, yet. Let's hope there's not too much overhead stuff...


10-03-11 Monday Week 140

Did a double today... gotta get my O-lifting in. I somehow coerced BJ into lifting at lunchtime with me. Then we came back at 7:30 to "Carse," the hero wod from the mainsite on Saturday.


Training Log
2PM

Drop Snatch + 1 Squat
33 lbs x 4
55 lbs x 3
78 lbs x 3
100 lbs x 2
120 lbs x 2
132 lbs x 1
132 lbs x 1

Snatch from hip
33 lbs x 4
58 lbs x 3
66 lbs x 2
78 lbs x 2

Pull/snatch from box
68 lbs x 2
88 lbs x 2
113 lbs x 2
123 lbs x 2
128 lbs x 2
135 lbs x 1
135 lbs x 1
135 lbs x 1

Front Squat
148 lbs x 2
165 lbs x 1
148 lbs x 2
176 lbs x 1
148 lbs x 2
183 lbs x 1

then ...
8PM
“Carse”
21-18-15-12-9-6-3 rep rounds for time of:
Squat cleans (w: 65 m:95)
Double-unders
Deadlifts (w: 135 m: 185)
Box jumps (w:20″ m:24″)
Begin each round with a 50 meter Bear crawl.

Time -- 31:09 w/women's Rx

The lifting went well. We rushed through it because we were hungry -- then waited til the last class of the day to do the hero. I still felt like I had food in my stomach which sucked especially during the bear crawls when your stomach feels like it's above your throat. Not good. Worst part of  "Carse" was that the left side of my back kept seizing up in a spasm. I decided it would likely cease once the workout was over, so I just tried to keep working through it. I definitely could have broken 30 minutes without that damn spasm...




10-01-11 Saturday Week 139

Atlanta League CFED Blue Team - WIN!
Today was the first match of the fall Atlanta League season. We were up against CrossFit Peachtree at their place.

Training Log
11AM
Workout 1
7 rounds for time:
7 Power Cleans (w: 65 m: 115)
7 Pullups

Time: 4:14

then...

4 minutes after the last person finishes --
4 Person WOD
2 people working at a time, 2 people resting
100 Box Jumps 24″ guys, 20″ girls
120 OH Lunges 45/25lbs
140 Flash Pushups (girls can go from knees)

160 KB Swings 55/35lb

Total time: 28:41 (including the time our last person finished Wod 1 and the rest interval.)


Our team did awesome and I'm very proud of them!! We posted the top time for the whole league in the mixed division for that workout. Got myself a nasty Fran cough on that first workout, it pretty much made me miserable for the rest of the day. I was happy with my score, though. I did all sets unbroken. The chipper was a bit of a clusterfuck, but it all worked out. Can't wait for our home game next week!!



09-30-11 Friday Week 139

Press in snatch.
Didn't start lifting until after coaching this evening ... got started late and just wasn't feeling it. So I did part of my assigned workout. Lame, I know. We have competition (Atlanta League) in the morning and I took yesterday off because I wasn't feeling well. I hope it goes alright.

Training Log
8PM

Press in Snatch
55 lbs x 4
55 lbs x 4
55 lbs x 4
55 lbs x 4

Snatch
55 lbs x 2
78 lbs x 2
100 lbs x 2
110 lbs x 2
121 lbs x 2
125 lbs x 2

Aaaaannnnnd ... that's all folks!

09-28-11 Wednesday Week 139

Jerkin'.
Training Log
9:00AM with Caleb

Clean hip x 1 with jerk x 2
15kg
25kg
35kg
45kg
50kg

pull/clean/squat x 2
35kg
45kg
55kg
62kg
67kg
70kg

Jerk in split x 2
35kg
45kg
55kg

Jerk from back x 2
35kg
45kg
55kg
62kg
67kg
70kg

Snatch Pull
50kg x 3
60kg x 3
65kg x 2
65kg x 2
65kg x 2

Tuesday, September 27, 2011

09-27-11 Tuesday Week 139

Wall balls; not a short girl's friend.
Did a double today. BJ was the culprit. Ended up with a sick trainer today and had to coach this evening so we had to squeeze the first one in right after the noon class...


Training Log
1:45PM-ish...
For time:
5-4-3-2-1
Muscle Ups
alternating with
50-40-30-20-10
Double Unders

Time -- 5:27

then ...

4:15PM
"Kelly"
5 rounds for time:
400 Meter Run
30 Box Jumps 24″
30 Wall Ball Shots (w: 14 m:20)

Time -- 30:53


The muscle up one was harder than I thought it would be. The false grip on the MUs affected my grip on the double unders and made them trickier than usual. Did the first 5 MUs unbroken -- the rest of the sets weren't so smooth. I finished with a cramp in my neck for some reason. Maybe the combo of all those rope climbs yesterday plus muscle ups to kick off today was the culprit.
As slow as I felt today, obviously, that is no blistering Kelly time, it was a PR for me by 2 mins 39 seconds... I'll take it. I felt like I was dragging my stumps through a swamp. I hate wall balls. I finished that wod thinking I could have done it faster and I hate that feeling. Oh well. Off to Buford in the morning for the O-lifting so I must away to bed. I am going to sleep well.



09-26-11 Monday Week 139

I'm 'bout to climb that rope... I swear.
Tonight was a marathon lifting session followed by the CFED workout of the day. I'm exhausted!!


Training Log
5PM
snatch balance + 1 overhead squat
33 lbs x 4
55 lbs x 3
77 lbs x 3
99 lbs x 2
123 lbs x 2

snatch without feet
33 lbs x 4
55 lbs x 3
66 lbs x 2
77 lbs x 2
88 lbs x 2

2 pulls+ 2 snatch off box (at knee)
66 lbs
88 lbs
110 lbs
118 lbs
128 lbs
132 lbs

Front squat
143 lbs x 2
165 lbs x 1
143 lbs x 2
176 lbs x 1
143 lbs x 2
183 lbs x 1

clean pull 
155 lbs x 3
165 lbs x 2
165 lbs x 2
165 lbs x 2
165 lbs x 2

then...
“Stink Bug”
As many rounds as possible in 15 minutes of:
2 Rope Climbs
4 Back Squats (w: 145/165 m: 205/235)
6 Handstand Pushups

Total -- 6 rds + 1 back squat (w/165 lbs)

I think "Stink Bug" is a keeper. I should have gotten up that rope a little faster - I could have had all the squats in that 7th round. I did all the HSPU unbroken and the back squats felt pretty light, which was surprising after all the lifting we did right beforehand. I'm thinking I will sleep very well tonight...


Saturday, September 24, 2011

09-23-11 Friday Week 138

Do not underestimate the suckiness of the slam ball.
Today was a looooonnnnnggg day. Coached for most of the day, and in between coaching, ran some errands. Was able to squeeze today's wod in with the very last class of the day.... started the workout around 8PM. Beforehand, had great success with the handstand walking. It's almost like I'm getting the hang of it. I still have a long way to go, but there are moments where it's actually like walking on my hands ... LOL.


Training Log
7:30PM
Warm-Up/Mobility
and Handstand Walking.

then...

"Sexypants"
For time:
10 Deadlifts (230 lbs)
10 Slam Balls (25 lbs)
8 Deadlifts
15 Slam Balls
6 Deadlifts
20 Slam Balls
4 Deadlifts
25 Slam Balls
2 Deadlifts
30 Slam Balls

Time -- 10:46

Holy heavy deads man.... I felt super weak and tired tonight. Couldn't figure out why and basically thought I just didn't eat enough food to fuel the extra long day I had. Then when I got home, Aunt Flo arrived and it all kind of made sense. The consensus amongst my group of fellow sufferers was that we'd rename the workout from "Sexypants" to "Not so sexy limpin' out the gym..." The slam balls were absolute misery.... total complete misery. I'd like to revisit this when I have lil more energy.



Friday, September 23, 2011

09-22-11 Thursday Week 138

Good rep?
Got started lifting a little bit late tonight so I kind of rushed through it a little so I could workout with the 5:30PM class and be recovered in time to coach 7PM Fundamentals. Had to lift alone, which is not my preferred way to go, but it was a good lifting sesh.


Training Log
4:15PMish
Hang Squat Clean + 2 jerks
33 lbs
55 lbs
77 lbs
99 lbs
113 lbs

2 clean pulls + 2 hang squat clean + 2 front squat
78 lbs
99 lbs
121 lbs
133 lbs
143 lbs
143 lbs
143 lbs

Jerk from behind neck
77 lbs x 2
99 lbs x 2
123 lbs x 2
132 lbs x 2
143 lbs x 2
143 lbs x 2
143 lbs x 2

 then...

Teams of 3 accumulate as many reps and calories as possible:
1 minute max row for calories.
1 minute max clean and jerk (w:95 m: 135)
1 minute max toes to bar.
Rest 1 minute. Complete 3 cycles. 

I was on a team with Jeff J. and Bayless. 
I started on toes to bar, got 25/23/17
Then to the rower, got around 15 cals per round
Clean and jerks last, got 10/10/9
Team Total -- 340

then...

I had 15 minutes between finishing that workout and starting the 7PMers, so I finished up my snatch pulls...

Snatch pulls from floor
123 lbs x 4
143 lbs x 4
154 lbs x 4
154 lbs x 4
154 lbs x 4

Phew!  Quite a night!  I don't have a lot to say. My lifting felt pretty strong, but it was mostly lighter weights. Was happy that after all those toes to bar and calories on the rower, I was able to get 29 clean and jerks in under 3 mins.... bodes well for "Grace" coming up in October.

Thursday, September 22, 2011

09-21-11 Wednesday Week 138

Decided to do a twofer today. My buddy BJ has been keeping me company for the last couple of days. I wanted to make up one of the CFED wods I've missed this week, but we couldn't decide which one so we flipped a coin. Monday's workout won. We did that around lunchtime then also worked out with the 4:30PM class.


Training Log
1:30PM
Monday CFED wod
9 minute AMRAP:
3 Thrusters 115 lbs
100 Meter sprint

Total -- 9 rds + 1 thruster

then ...

4:30PM
Overhead Squat
85 lbs x 5
115 lbs x 3
135 lbs x 3
145 lbs x 3
155 lbs x 3

then...
"Jeremy"
21 - 15 - 9
Overhead Squats (Rx is 65/95 ... I used 85 lbs)
Burpees

Time -- 5:23


I decided to go heavy on the Rx for "Jeremy" ... I thought with the 85 lbs I could do the squats unbroken and thought that would be a good choice. I DID do them unbroken but it significantly slowed down my burpees. That's okay. I think after having done the thruster workout just 3 hours earlier affected the latter workout somewhat. I'm thinking if I had pushed just a little more, I could have gotten 10 full rounds on Monday's. I did all the thrusters unbroken, but I think I could have run a little faster on the 100's - that was a good one.


09-20-11 Tuesday Week 138

New Wright yoke.... my new fave thing.
FINALLY got back to my workouts today!! It was pretty late when we got started and pretty late when we finished .... didn't eat dinner til around 10:15PM as a result. Feeling like there aren't enough hours in the day lately.

Training Log
7PMish
Push Snatch + 1 OHS
33 lbs x 4
55 lbs x 4
77 lbs x 3
99 lbs x 3
121 lbs x 3
132 lbs x 2

Snatch Pull + snatch from box
55 lbs x 2/2
77 lbs x 2/2
99 lbs x 2/2
110 lbs x 2/2
121 lbs x 2/2
128 lbs x 2/1
115 lbs x 2/2
125 lbs x 2/1
132 lbs x 2/1

Front Squat
158 lbs x 2
170 lbs x 1
158 lbs x 2
176 lbs x 1
158 lbs x 2
183lbs x 1 (f)

Clean Pull from floor
121 lbs x 6
143 lbs x 4
165 lbs x 3
176 lbs x 3
176 lbs x 3

then ...
Tabata mashup, alternating movements for 16 total tabata rounds of:
 40 lb kettlebell swings
 320 lb yoke carry for distance

 Total -- 74 swings & 187 ft

 Feeling exhausted but glad to be back working out... took almost 5 full days off. The lifting isn't too heavy but it's so long, which is a weird adjustment when I'm used to doing things for time. The yokes we got from Wright Equipment are totally awesome. Getting under 320 lbs while under respiratory stress was really challenging. It might be my new fave training tool.




Thursday, September 15, 2011

09-14-11 Wednesday Week 137

Ring rows are the devil.
I felt like I worked out all.day.long today... left the house at 7:50AM to drive to Buford for lifting with Caleb and Kelly at Peak Performance Weightlifting. Then headed back to CFED for the noon class... then did the metcon with the 4:30PM class then did  a bunch of Burgener warm-up and demo-ing while coaching the 3 late classes.  Now I am exhausticorn...

Training Log
9AM
Clean-Hip-Squat-Jerk
(Translation, stand bar up from floor+ high hang squat clean+split jerk)
15kg x 2
25kg x 1
35kg x 1
40kg x 1

Clean pulls from a box at the knee + Clean from box
45kg x 2
55kg x 2
65kg x 2
70kg x 2
70kg x 2
70kg x 2

Split Jerk from behind neck
35kg x 2
45kg x 2
55kg x 2
65kg x 2
70kg x 2
70kg x 2
70kg x 2

Front Squat
75kg x 2
75kg x 2
75kg x 2
75kg x 2
75kg x 2
75kg x 2

Noon
Snatch Pulls
55kg x4
60kg x3
65kg x3
70kg x3

10 minutes to max out snatch:
125 lbs x 1
135 lbs x 1
140 lbs x 1

4:30PM
For time:
40 Push Press (w: 55 m: 75)*
40 Jumping Pullups
30 Elevated Pushups
30 Ring Rows
20 Ring Dips
20 Power Snatch (w: 55 m: 75)*
 *I used 80lbs for the push press and p-snatch.
Time --  13:18

 Ring rows were the worst part of that workout for me. Once I fail a rep... they are one at a time if I make them legit. The bodyweight stuff is my biggest weakness so I feel pretty good about how I did on this. I'd like to improve my ability to cycle snatches. It just take SO much out of me and I feel like I die too fast... going to have to practice this.


Tuesday, September 13, 2011

09-13-11 Tuesday Week 137

Head got cut off but you get the idea...
I wasn't as wrecked today as I expected to be. It was a very exciting day, though, because the rumble roller and nubby lacrosse balls I ordered arrived and I spent a good 30 minutes of quality time with them before I started on my handstand work.

Training Log
6PM
Warm-up and mobility work.
30 minutes handstand, handstand to forward roll, handstand walking practice.

then (with the 7:30PM class) ...

5 rounds, on 3 minutes:
400 Meter Run
Max Rep Box Jump Burpees (w: 20″ m: 24″)
Score is total # of box jump burpees.

Total -- 69 burpees

I have a wicked awful fran lung after that one... I haven't been that destroyed after a workout since last time I did Fight Gone Bad. This one is a keeper for sure.

09-12-11 Monday Week 137

Setting up to front squat at Summer Crush in Miami.
I was planning on lifting today and then getting my metcon in... lifting took longer than expected so the metcon will have to wait until tomorrow. Started warm-up a little before 5PM and didn't finish lifting until around 8... my goodness.

Training Log
5PM
DROM warm-up with bear walks, elephant walks, duck walks, hip mobility, shoulder prep, super couch .... that's about it.

then...

Snatch grip push press + OHS
(assignment is in kg but all we have is plates in lbs at our gym so had to convert.)
33 lbs - 4 push press + 1 OHS
55 lbs - 4 push press + 1 OHS
77 lbs - 3 push press + 1 OHS
99 lbs - 3 push press + 1 OHS
121 lbs - 2 push press + 1 OHS
132 lbs - 2 push press + 1 OHS
143 lbs - 1 push press + 1 OHS

Snatch Pull from box (at knee) + snatch from box
66 lbs - 2 pulls, 2 snatches
88 lbs - 2 pulls, 2 snatches
99 lbs - 2 pulls, 1 snatch, 1 failed
110 lbs - 2 pulls, 2 snatches
121 lbs - 2 pulls, 1 snatch, 1 failed
121 lbs - 2 pulls, 2 snatches
121 lbs - 2 pulls, 2 snatches

Front Squat
133 lbs x 3
154 lbs x 1
133 lbs x 3
162 lbs x 1
133 lbs x 3
171.5 lbs x 1

Clean Pull (from floor)
143 lbs x 4
154 lbs x 3
165 lbs x 3
176 lbs x 3

Woseph and I were totally planning on doing a metcon tonight after lifting but we were a little exhausted after all of this. I am sitting on an ice cushion, wearing an ice belt as I type this... Had a snafu with dropping a snatch on the edge of the box earlier... it bounced back at me and I tried to hurdle it but wasn't quick enough. It whacked me in the shins and I got another scrape on the left and a bruise on the right. Sigh.
The clean pulls and the snatches were feeling pretty good towards the end. I love overhead squats ... but the worst part about that move is bringing the bar back down to your shoulders for the next lift.
The metcon can wait til tomorrow. It's time for unicorn to turn into a pumpkin.

Monday, September 12, 2011

09-11-11 Sunday Week 136

Sled Pushin'...
Yep. Really, reeeeaaally sore today. Did a light wod and practiced some skillz with Woseph...


Training Log
4:30PM
Warm-Up
500M Row
Loooootttttssssss of mobility working on hip internal and external rotation, hip capsule rolling, super-couch, thoracic mobility, shoulder internal rotation partner pnf.
Front squats with empty bar.
Clean practice with 55lbs, 85lbs, 95lbs, 105lbs, 115lbs.

then...

Partners, in alternating sets, do --
3min AMRAP:
90 ft butcher push (90lbs on sled)
Rest 1 minute.
3 minute AMRAP:
10 Hollow Rocks

Total -- 8 sets of sled push and 9 sets of hollow rocks

then...
Every minute on the minute for 10 minutes:
5 Toes to Bar

This was nice and light and just what I needed for recovery. I'm glad Woseph was game to spend 3 hours doing not much of anything at all.  :)

Sunday, September 11, 2011

09-10-11 Saturday Week 136

At the 2011 CrossFit Games.
Was worried that I'd be pretty sore today after those deadlifts last night but was still feeling okay this morning. Headed up to Buford for some lifting with Caleb and Kelly Williams at Peak Performance Weightlifting.

Training Log
1PM
Warm-Up with mostly mobility and dynamic ROM stretching.

Press in Split
25kg x 4
30kg x 4
35kg x 4

Clean & Jerk singles
40kg, 42.5kg, 45kg, 50kg, 55kg, 60kg

Clean singles
65kg, 65kg, 60kg, 55kg, 55kg, 55kg, 55kg, 55kg, 55kg, 55kg
62.5kg, 62.5kg, 62.5kg, 62.5kg, 62.5kg, 62.5kg

Front Squat
55kg x3
65kg x2
70kg x2
75kg x1
77.5kg x1
80kg x1
85kg x1

Conclusion: I will be doing a LOT of squatting in the very near future. I expect soreness tomorrow. Standby...

Saturday, September 10, 2011

09-09-11 Friday Week 136

Deadlifting in the dark = grainy photo.
I took yesterday off ... totally wrecked from perhaps overdoing it the day before. So, I've had TWO rest days this week... kinda crazy. We'll see how it goes through the weekend. I feel like I'm still waiting for my hips to recover after that Miami competition...


Training Log
6:30PM
Very brief warm-up.
Skillz...
Handstand walking practice, 10 minutes.
Every minute, on the minute for 15 minutes do
2 muscle ups.

7:30PM
CFED WOD
For load, do 3 deadlifts, every minute, on the minute for 7 minutes.
then…
Tabata double unders.

Deadlifts: 250 / 250 / 250 / 260 / 260 / 260 / 270 lbs
Double Unders: 283

The muscle-ups were all sets of 2. It's pretty crazy that I did 30 ... it doesn't seem like very long or very many until you get upwards of 10 minutes. Then it kinda starts to suck a bit. I'm finding this is a good way to get some volume of skill stuff in without necessarily over-doing the metcon stuff and sacrificing intensity.
I haven't deadlifted heavy since before the Games, maybe so those were feeling pretty heavy.
Was surprised that on the double-unders, grip seemed to be the main limiting factor. Also, the music was throwing off my rhythm a little bit - Jonathan and Matt thought it would be funny to start playing opera - I almost smacked them. I tripped like 4 or 5 times in the first 2 sets. Really weird for me. Overall, a good day.

Wednesday, September 7, 2011

09-07-11 Wednesday Week 136

Thruster hair is hysterical in this pic...
Today was a looonnngggg day. I rested and got a Thai massage from Matt Holton yesterday, was wrecked! I was still sore when I got up this morning and got in the car to drive to Buford for some Oly coaching with Caleb and Kelly Williams at Peak Performance Weightlifting.


Training Log
9:30AM-ish
Snatch work and Cleans.
Started off light and worked up to 65 kg which is 143.5 lbs and a 3.5 lb PR!! Woot!
Clean & Jerk... worked up to 165 lbs then backed down to 95 lbs and did hang squat cleans pulling from a box to work on speed, wrists and finishing.

3:45PM-ish
Handstand and handstand walking practice.

4:30PM
CFED WOD
“Lucky 7′s”
7 rounds for time:
7 Thrusters (w:65 m:95)
7 Toes to Bar
7 Floor Wipers (w:65 m:95)
7 No-Pushup Burpees
7 Wall Ball Situps (w:14 m:20)

Time -- 14:51  (-3:22 PR!!)

5:15PM
Every minute on the minute for 15 minutes, do 3 strict handstand pushups. 

The HSPU felt SO strong today. Probably because of all the handstand work I've been doing lately but I've never done that many strict HSPU in one day. I did the 14th round with a short cycle kip and all other rounds were 3 unbroken. I'm thrilled with that and the fact that I felt like I finally made progress on the handstand walking today. Also, pretty stoked about my snatch PR... it was a good day. :)

PS - if anyone is reading this, Unicorns love comments ♥♥♥

Tuesday, September 6, 2011

09-05-11 Monday Week 136

Chipper swing at Summer Crush Games.
After 5+ workouts in 4 days, decided to take yesterday as a rest day. By the time I met my crew for our workout today, still hadn't decided what workout to do other than I knew I needed to snatch heavy. Haven't done that in a while.
The 10:30AM class was wrapping up their Labor Day hero wod when I arrived and they made it sound like so much fun, decided to give it a shot.

Training Log
Warm-Up
Lots of mobility
30 minutes of handstand practice, handstand to forward roll, handstand hold, handstand walk with a spotter.

then...

Snatch
85 lbs
95 lbs
100 lbs
105 lbs
115 lbs
125 lbs
130 lbs

then...
"Lumberjack 20"
For time:
20 Deadlift (w:195 m:275)
400M Run
20 Dumbbell Swings (w:55 m:70)
400 M Run
20 Overhead Squats (w:80 m:115)
400M Run
20 Burpees
400M Run
20 Chest to bar Pullups
400M Run
20 Box Jumps 24"
400M Run
20 Dumbbell Squat Cleans (w:30's m:45's)
400M Run

Time -- 27:23

I stopped at 130 on the snatch and didn't attempt anything heavier. I will feel good about being able to consistently put up my bodyweight without missing... that day is near, I think.
For the Lumberjack, looking at that workout, I didn't see any reason I shouldn't be able to finish that in under 24 minutes. Alas, finished the 5th run and hit a wall. The pace of my runs dropped off and those last 20 squat cleans were grueling. Every set up to the pullups was unbroken -- the pullups were 10/5/5 ... just to catch my breath, really. It was downhill after that.The soreness set in before I even left the gym. YIKES! What will tomorrow bring??

Saturday, September 3, 2011

09-03-11 Saturday Week 135

Almost didn't make it to the gym this morning. I was considering resting today - still really sore in the abs from situps - since I've done 4 wods in the last 3 days. But I figure, why not make it 5 wods in 4 days!


Training Log
10:45AM
Warm-Up
35 burpees (for being late)

then ...
For time:
100 Meter Loaded Run (w: 35 m:45)
4 Rope Climbs (15 ft ascent)
200 Meter Loaded Run
3 Rope Climbs
300 Meter Loaded Run
2 Rope Climbs
400 Meter Loaded Run
1 Rope Climb

Time - 16:16 w/35 lb plate

I totally thought this was going to be way easier than it was. Holding on to that bumper plate after doing the rope climbs was a sonofa b*&$h... super tough little workout!!