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.

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

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. :)

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.

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.

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!

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!!

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.

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