Shana Goes for the Games

11-09-11 Wednesday Week 145

2011-11-09T17:50:00.005-05:00

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

2011-11-09T17:49:00.000-05:00

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

2011-11-09T17:38:00.002-05:00

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

2011-11-09T17:36:00.005-05:00

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

2011-11-09T17:19:00.003-05:00

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

2011-11-09T17:13:00.001-05:00

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

2011-11-09T17:04:00.002-05:00

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

2011-11-09T16:51:00.001-05:00

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.

10-25-11 Monday Week 143

2011-10-25T00:53:00.002-04:00

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

2011-10-24T00:37:00.002-04:00

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

2011-10-24T00:28:00.002-04:00

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

2011-10-24T00:19:00.003-04:00

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

2011-10-24T00:08:00.005-04:00

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

2011-10-24T00:06:00.001-04:00

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

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

2011-10-23T23:52:00.002-04:00

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

2011-10-14T01:27:00.001-04:00

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

2011-10-13T00:35:00.004-04:00

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

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

Snatch Pull

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

2011-10-12T00:40:00.000-04:00

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

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

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

2011-10-10T00:26:00.002-04:00

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

2011-10-08T23:22:00.002-04:00

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

2011-10-08T21:06:00.001-04:00

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

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

2011-10-06T01:32:00.003-04:00

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 (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

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

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

2011-10-06T01:12:00.001-04:00

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

95 lbs x 2

100 lbs x 2

105 lbs x 2

110 lbs x 1

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

2011-10-06T01:01:00.000-04:00

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

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

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

2011-10-06T00:41:00.003-04:00

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

2011-10-06T00:31:00.001-04:00

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

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

2011-10-06T00:21:00.002-04:00

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

09-27-11 Tuesday Week 139

2011-09-27T23:43:00.002-04:00

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

2011-09-27T00:10:00.002-04:00

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

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...

09-23-11 Friday Week 138

2011-09-24T20:53:00.001-04:00

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.

09-22-11 Thursday Week 138

2011-09-23T01:31:00.003-04:00

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

Jerk from behind neck

77 lbs x 2

99 lbs x 2

123 lbs x 2

132 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

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.

09-21-11 Wednesday Week 138

2011-09-22T00:55:00.000-04:00

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

2011-09-22T00:40:00.002-04:00

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

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.

09-14-11 Wednesday Week 137

2011-09-15T00:40:00.002-04:00

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

Split Jerk from behind neck
35kg x 2

45kg x 2

55kg x 2

65kg x 2

70kg x 2

Front Squat

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.

09-13-11 Tuesday Week 137

2011-09-13T23:34:00.003-04:00

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

2011-09-13T00:01:00.003-04:00

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

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.

09-11-11 Sunday Week 136

2011-09-12T00:10:00.002-04:00

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. :)

09-10-11 Saturday Week 136

2011-09-11T13:54:00.002-04:00

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...

09-09-11 Friday Week 136

2011-09-10T02:17:00.000-04:00

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.

09-07-11 Wednesday Week 136

2011-09-07T23:16:00.005-04:00

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 ♥♥♥

09-05-11 Monday Week 136

2011-09-06T11:52:00.003-04:00

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??

09-03-11 Saturday Week 135

2011-09-03T23:04:00.002-04:00

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!!

09-02-11 Friday Week 135

2011-09-03T02:00:00.003-04:00

Inverted burpees ... in slow motion apparently.

Was so sore (there's a pattern emerging, workout - get sore....hmmm....) in my abs this morning, I could hardly stand up straight. I. hate. situps. Gah. Today makes 4 workouts in 3 days and I am planning on getting up and working out tomorrow morning. Maybe I will take Sunday off...? We'll see.

Training Log
6:30PM
CFED WOD
Tabata style for max reps:
4 sets of inverted burpees
4 sets of wall ball shots (w: 14/16 m: 20/25)
4 sets of Single Arm Sumo Deadlift High Pull (w:30/35 m:40/45)
2 sets of inverted burpees
2 sets of wall ball shots (w: 14/16 m: 20/25)
2 sets of Single Arm Sumo Deadlift High Pull (w:30/35 m:40/45)

Totals -- 28 Inv Burp / 53 Wall Balls / 77 SDHP (w/16 lb med ball and 35 lb dumbbell)

This was harder than I thought or maybe I'm just a little too wasted from yesterday's workout... I wanted to have more wall balls, but alas. The wall ball shot is not a short girl's friend. The inverted burpees were slower than they seemed like they should be but I did them non-stop and all the way to the buzzer... and now it's time for bed so I can get up and go again tomorrow!!

09-01-11 Thursday Week 135

2011-09-01T23:28:00.003-04:00

Man cleans in my Bruce Lee shoes.

Totally sore today... what's new, right? My abs and calves are fried from "Annie" and "Nancy" yesterday...
I was really, really, reeeaaallly considering an unscheduled rest day but talked myself into going to the gym. I told myself I was going to just get through the workout and do, like, 80% intensity. Yeah... well, apparently, it's harder for me to take it easy than just not come to the gym!
I was crushed after this!

Training Log

6:30PM
Warm-up

Row 500 M

Lots of shoulder mobility.

Squats, lunges, front/back kicks. Handstand and forward roll practice. Roll out hammies and quads.

On a 15 minute clock, working continuously, begin with:
1 Power Clean (w:95/120 m:135/175)
1 Ring Dip
1 Lateral Hop
then do 2 power cleans, 2 ring dips, 2 lateral hops, then 3 … and so on, completing as many rungs as possible until time is up. There is no rest implied.

TOTAL -- 10 rounds + 1 power clean (used 135 lbs for the cleans)

I decided to do the men's rx weight on this one. It just made more sense. I added up the reps and I did 56 cleans at 135 in 15 minutes. My sore-trap-headache has already started. I really pushed on this one. The ring dips were pretty fast. Whew... tough one!
On a dietary note, can't. stop. eating. chocolate. What to do...?!?

08-31-11 Wednesday Week 135

2011-08-31T23:23:00.001-04:00

I heart OHS's.

I took a rest day yesterday and then I couldn't stand it because I missed "Nancy" and it's absolutely one of my faves! Running AND overhead squats. Woo! I actually woke up this morning thinking about it -- Shugs was coaching the 8 and 9AM so I brought him some coffee and did "Nancy" while the 9AMers did "Annie."

Then, had to coach the first 3 evening classes and did the push presses and "Annie" with the 6:30PMers... whew!

Training Log

9:30AM

"Nancy"

5 rounds for time:

400 Meter Run

15 Overhead Squats (w:65 m:95)

Time -- 12:40 (1:39 PR!!)

6:30PM

Push Press

5 - 5 - 5 - 21

Push pressin' in my GWOD t-shirt.

Warm ups - 35x5, 55x5, 85x5

Work sets

105 lbs x 5

120 lbs x 5

135 lbs x 3

95 lbs x 21 (phew!)

then...

"Annie"
For time:

50-40-30-20-10 rep rounds of --

Double Unders

Situps

Time -- 5:53

Super happy with my "Nancy" PR. Took more than 90 seconds off... AND I'm still kinda sore from Sunday. This evening after coaching, my knee was bothering me a lot. Almost decided not to work out, but decided it'd be okay since there was no squatting or deep knee flexion. No PR on "Annie" (previous PR 5:51) but I'm still happy with it. I'm just not sure how I can get that workout much faster. My double unders were all unbroken and super fast. The situps were unbroken but I'm a little slow at them. I hate stupid situps.
Danielle gave my left leg the "atomic elbow" after the class so I might be limping for a couple of days, but there was definitely some nasty junk up and downstream from my knee. I am expecting a full recovery by Friday. :o)

08-28-11 Sunday Week 134

2011-08-30T15:14:00.000-04:00

Who doesn't love working out in sand?

Today was Summer Crush Games held at Magic City Casino. We arrived at 6:30AM for registration and didn't leave until around 10PM. It was a loooooonnnnnng day. I feel mostly good about my performance. I didn't write down all my times and on the website for the competition, they only have the final overall placement of the athletes. If I can track down what my times were - I will update these.

Training Log

8AM

1 mile run.

Time -- 6:09

Placed 6th, I believe.

12:15PM (approx 1 hr behind schedule)

"Greyhound"

For time:

Run 400 meters

30 Sandbag squats (w:25 m:45)

Lunge 30 meters w/25 lb plate overhead.
30 DB Overhead Anyway (w:20's m:35's)

Lunge 30 meters w/25 lb plate overhead.
30 Kettlebell SDHP (w:55 m:70)

Lunge 30 meters w/25 lb plate overhead.

30 burpees
Lunge 30 meters w/25 lb plate overhead.

Time-- 10:52

Think I placed 4th.

5:30PMish (approx 2.5 hrs behind schedule)

"Flagler"
For time:

60 Double Unders

50 Kettle Bell Swings (w: 35 m: 55)

40 Box Jumps (w:24" m: 30")

30 Thrusters (w: 65 m:95)

20 Chest to Bar Pullups

10 Toes to Bar

Time -- 7:something (don't remember)

I think I placed 4th.

8:20PMish (still 2.5 hrs behind sched)

"Goodbye Irene"

3 Rounds for time:

10 Deadlifts (w: 115 m: 175)

7 Front Squats (w: 115 m: 175)

4 Overhead Anyway (w: 115 m: 175)

Time -- 3:37

Placed 5th, I think.

It was a super long day and I have a major waddle. According to the online scores posted, I finished in 5th place. The scoring system they used wasn't announced ahead of time, but might have meant a slightly different strategy. I think I'm used to the scoring system based on rank points, but for this comp they added up all your times and the fastest total won. The venue was really neat and it's always fun to get to hang with a big group of people just as crazy as you are. It was my first comp without Jonathan, but Danielle and Chris took good care of me. Had a great time in Miami ... will have to visit again!

08-27-11 Saturday Week 134

2011-08-30T14:32:00.001-04:00

Best gym in Miami!!

Took a rest day yesterday to let myself recover from a pretty rough early week and travel. Today we went back to CrossFit Threshold and Holt, Danielle, Rey and I did a short chipper just to get the lungs pumping.

Training Log

11AMish...

Warm-up was a bunch of mobility and foam rolling.

For practice, did one round of workout 4 for Summer Crush:

10 Deadlifts 115 lbs

7 Front Squats 115 lbs

4 Shoulder to Overhead 115 lbs

Did not time it, but did it unbroken - I was fresh - just wanted to see how it felt.

then...

For time:

15 Sandbag squats (25/50 lbs)

30 Meter Sprint

15 Toes to bar

30 Meter Sprint

15 Kettlebell Sumo High Pull (55/70 lbs)

30 Meter Sprint

15 Double Unders

30 Meter Sprint

15 Burpees

Time -- 2:40

Holt -- 2:38

Danielle -- 3:30

Rey -- 2:48 (75lb back squat)

This was just what I needed, nice and light and intense... ready to compete tomorrow!!

08-25-11 Thursday Week 134

2011-08-26T00:17:00.000-04:00

Holt's mobile photo of my back squat .... from on top of my head apparently!

Back is super duper uber sore today! It even woke me up last night (well, it was either that or my diva dog barking about his covers being wrinkled on his bed.) I figured it was back squats that made me so sore (from Monday) so then I figured I'd do some back squats for recovery.

Training Log
7PMish
Warm-up
Lots of mobility
Foam rolling
Dynamic stretching
Jump Roping
Lacrosse ball

Back Squat
45x5
75x5
85x5
95x5
115x5
135x5

then...
5 min AMRAP:
7 Box Jumps 24"
9 Kettlebell swings 35 lbs

Total -- 8 rds + 6 box jumps
Holt -- 8 rds + 7 box jumps + 1 swing (w/55 lb dumbbell)

Had a great time at CrossFit Threshold with my pal Chris Holt. Just flew into Miami today for the Summer Crush Games on Sunday. Apparently, they will have live scoring on their website if anyone wants to keep up (www.summercrushgames.com.) It should be a good time.
Chris and I did some light back-squatting and then did the CFED metcon for the day, but decided to use a 24" box since that is the box height in the chipper this weekend. Went with a kettlebell instead of dumbbell for the same reason. I thought some movement might help flush some of the soreness. It worked for about 5 minutes!!

08-24-11 Wednesday Week 134

2011-08-24T22:13:00.000-04:00

Warm-up jerk.

I had about 30 minutes to lift tonight between coaching and having to leave for a class ... but I couldn't miss the jerks!! I heart jerking.

Training Log
5:45PM
Warm-up
Coach 2 classes.

Tape wrists.

Lightweight jerk practice with empty bar, 65, 85, 105, 125.

then...

Jerk

1 - 1 - 1 - 1 - 1 - 1 - 1

135 lbs
155 lbs

165 lbs

175 lbs

185 lbs - fail

185 lbs - fail
185 lbs ... got it!!!

There was a big ole happy dance after this one. That was a 5 pound PR for me and it almost felt easy. So, so, so exciting. Then had to put my shit away fast and hit the road.

08-23-11 Tuesday Week 134

2011-08-23T23:31:00.000-04:00

Oh. I don't feel good.

Again today with the debate ... vest or no-vest. I was leaning towards "vest" when I began to survey those around me. Matt G said "No. Just try to beat Eddie's time." Then Damon walked over... "Vest. Definitely." Done.

Training Log
4:30PM
Dynamic ROM movement including lots of shoulder swinging - some kicking - some deep lunging with deep hip flexion. More quad rolling (it's my problem area.)

Handstand practice with kickups and frog stand balancing <-- I suck at this.

Also did some hip stretching with distraction.

5:30PM
For time:
40 Pullups
10 Burpees
30 Pullups
20 Burpees
20 Pullups
30 Burpees
10 Pullups
40 Burpees

Time -- 14:20

Not even gonna lie, total nausea post workout. I feel like I would have been much faster without the weight vest. I noticed it the most on the burpees... it shifted forward when I bent towards the ground. Ugh. Those last 40 burpees were the devil. I did rip some calluses, but turns out they had other calluses underneath so not too much harm done. I think the humidity + raw steel pullup bars makes for lots of hand rips, some peeps got bloody today. But ultimately, it was grip that got me on the pullups.

08-22-11 Monday Week 134

2011-08-22T23:37:00.000-04:00

Weighted-double-under action shot...

Paul was the coach on duty tonight. I couldn't decide if I wanted to wear the weight vest for this one or not so Paul actually flipped a coin. Heads: wear vest, tails: no vest. Heads won. As usual, I always try for the top time on the board, and wasn't sure that I'd be able to do it with the added weight.

Training Log
Warm-Up
Samson lunges with high kick
Leg swings
Easy jump roping
Lots of foam rolling for quads
Ankle and calf stretches using the jump stretch bands for distraction.

Hip flexion stretches with distraction.

Back Squat 3x5
Warm up sets: 45 lbs, 95 lbs, 115 lbs, 155lbs
Work sets: 180 lbs x 5, 190 lbs x 5, 200 lbs x 1

"Shazam"
For time:
50 Double Unders
400 Meter Run
40 Double Unders
200 Meter Run
30 Double Unders
100 Meter Run
20 Double Unders
50 Meter Run
10 Double Unders

Time -- 5:06 (with 10 lb vest)

Normally, after failing at 1 rep on the set of 200, I'd try again ... BUT, I wasn't feeling it today and didn't want to push it since I'm competing on Sunday. I possibly need to do some box squatting ... I don't know. I don't understand how I can do 175 lbs for 15+ reps and then get stuck doing 1 rep in the low 200's... something isn't adding up and I'm all ears if anyone has suggestions.
The metcon was horribly fantastic.. got an immediate case of Fran lung. The vest definitely slowed me down, I tripped like 3 times on my set of 40 double unders and even tripped on the set of 10!! This is absolutely a keeper.

08-20-11 Saturday Week 133

2011-08-20T17:27:00.001-04:00

Today was day 5 in a row and I might take tomorrow off... I dunno. My quads and shoulders are fairly destroyed but I am still feeling motivated to work out. The way I see it, as long as I still want to do it, I'm gonna do it. I do what I want.

Training Log
10:30AM

Take exactly 10 minutes to find your 1RM power snatch for the day.

then...

In as few tabata rounds as possible, complete--

40 Wall Climbs
40 Hang Power Cleans (w:95/110 m:135/155)
*Partition the movements as necessary.

I worked up to 125 lb power snatch with 20 seconds left on the clock. I think that's a PR.

Total intervals -- 25 (used 110 lbs)

Super stoked about the snatch. It felt easy. I think I might try to max out my snatch sometime in the near future. The wall climbs were absolutely brutal this morning. Shoulders are smoked!

08-19-11 Friday Week 133

2011-08-20T02:37:00.000-04:00

There's tigers on my socks.

Just realized I've done 4 days in a row and setting the alarm clock to get up in the morning for another wod. I remember Jonathan and I talking about tapering for competitions and him saying he thinks I'm like Secretariat. In the movie, when they are preparing him for the Belmont Stakes, the 3rd and final race, conventional wisdom would have them rest the horse for recovery. Lucien, the horse trainer says, "I've never had a horse that loves to run the way this one does. You take that horse out one day, he's going to run faster the next. My instict is to train him ... hard... to stoke that fire." Lately, I've been enjoying my time in the gym so much. Every day of training leaves me wanting more. Maybe Shugs is right. I super sore, but it doesn't seem to matter. Maybe I'm just stoking the fires. Guess we'll see.

Training Log
4:30PM
“Stinger”
10 rounds for time:
2 Muscle Ups
10 Situps
100 Meter Sprint

Time -- 12:56

I had that feeling afterward that maybe I could have gone a little faster. Did all ten sets of 2 muscle ups unbroken. I did stop and rest for maybe 10-15 seconds before jumping to the rings on most sets and the fact that they all felt strong makes me think I should have risked failing one and done them completely gassed from the sprints. I dunno. And, oh yeah, I hate situps.

08-18-11 Thursday Week 133

2011-08-18T23:44:00.000-04:00

If you look closely, you can see that my legs are black with "burpee dirt!"

Today's workout was great and I'd love to be able to take credit for it ... I do 99% of the programming at CFED ... but it was Shug's brain child. It was as awful as it looked, but sometimes, those are the ones you feel the best after having defeated. I stared down the beast today, and today, "Beast, thy name is Front Squat."

Training Log
5:00PM
Begin Warm-Up
7:30PM
For time:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 rep rounds of --
Front Squat (w:95/110 m: 135/155)
Burpees

Time -- 9:12 ( I used 110 lbs)

This was as miserable as it looks. The burpees were simply a respite from the front squats. I did all the front squats unbroken ... the worst was that last set. I knew I could do all ten, but I also knew how awful it was going to be. The last 2 were ugly, at best. Still, I have much love for the good ole front squat.

P.S. - thank you all for the lovely comments on yesterday's post. I heart comments!

08-17-11 Wednesday Week 133

2011-08-17T22:39:00.003-04:00

My happy place; smack dab in the middle of a bunch of crazy CFEDers...

Still playing around with doing a few wods a week with a weighted vest on. Guess we'll see how that works out for me. My attempt at finding some more horses under the hood, I guess.

Training Log
5:30PM
Dumbbell Press
10 - 10 - 10

then...
For time:
60 Double Unders
50 Dumbbell Swings (w:35 m:55)
40 Box Jumps (w:24″ m:28″)
30 Dumbbell Thrusters (w:20′s m:30′s)
20 Chest to Bar Pullups
10 Toes to Bar

Presses -- 20's x 10, 25's x 10, 30's x 10 (barely finished this set!)

Time -- 8:43 (w/ 10 lb weighted vest)

I had to break up the thrusters, pullups and TTB. My grip was just gone when I got to the toes to bar... the last 5 were singles!! The box jumps were really super scary... first time I've done them since the dreaded scraping. Made it through, though! Yay!

PS- have I mentioned how much I love comments??

08-16-11 Tuesday Week 133

2011-08-16T22:20:00.001-04:00

Get-up.

I wasn't feeling well yesterday, so I took a rest day. Decided to yesterday's wod today and so I made Jonathan do it with me. Today was sprinting and I think I'm going to give my shins a few more days to heal before I hit them that hard -- there's still swelling and I'm icing twice a day. I'm trying to keep the dynamic stuff to a minimum - it's been 9 days and I think I'm going to give it until Thursday.

Training Log
4PM
4 minutes max handstand pushups. Rest as necessary.
-- 36 reps (kipping w/ hands on 35lb bumper plates w/abmat in between)

4 minutes max get-ups (35 lb dumbbell)
-- 20 reps
Tabata Row for Calories
-- 62 cals

So, our clock got stopped and restarted sometime during the get-ups, so it may have been longer than 4 mins for that portion. Didn't really keep track of how much rest we had in between but I don't think it was longer than 5 minutes for any of the sets. This was just enough to destroy me... especially the row. I hate rowing.

08-14-11 Sunday Week 132

2011-08-14T19:34:00.006-04:00

Friday's back squats.

Been on hiatus for a loooooonnnnngggg time from this blog. But, I think it's my fave way to keep track of my workouts. I'm not going to go back and fill in the blanks but just go forward from here.

Today was a good group with Shugs, Danielle, and Matt G. It only took us 3 hours to get through all the stuff I had written down for us to do. We did a dynamic ROM warm-up together before we started the skills - which was fun. Not going to document it here, but some might say it was harder than the "workout"...!!

Training Log

Noon

Gymnastics Warm-Up

Kick up to handstand x 24

Handstand walk for max distance x5

L-sit on rings, 4 tabata rounds (almost died)

Do one squat clean on the minute for ten minutes.
Add 10 lbs each minute.

75 lbs

85 lbs

95 lbs

105 lbs

115 lbs

125 lbs

135 lbs

145 lbs

155 lbs

165 lbs

1 squat clean + 2 front squats x 5 sets.

145 lbs

155 lbs

For time:

10 Push Press 95lbs, 50 meter Tire Sled Pull (w/45lb plate on top)

8 Push Press, 50 meter Tire Sled Pull

6 Push Press, 50 meter Tire Sled Pull

4 Push Press, 50 meter Tire Sled Pull

2 Push Press, 50 meter Tire Sled Pull

Time -- 6:35

It was a long day, but a good day and I am feeling strong. Wasn't sure I was going to be able to squat clean/front squat that much weight considering the current condition of my quads (from Friday's workout at CrossFit East Decatur) but I did it!

08-31-10 Tuesday Week 83

2010-09-01T02:09:00.003-04:00

Training Log
7PM
Deadlift
205 x 3
225 x 3
245 x 3
265 x 3
275 x 1

then...
1000M tire sled drag (w/12.5 lb db)

Time -- 12:47

08-30-10 Monday Week 83

2010-08-31T01:26:00.002-04:00

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
6PM
Back Squat
155 x 5
175 x 5
185 x 4

8PM
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....

08-27-10 Friday Week 82

2010-08-30T01:19:00.004-04:00

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
7PMish
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...

08-26-10 Thursday Week 82

2010-08-27T00:17:00.002-04:00

HPCs.

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
6:30PM
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

2010-08-27T00:12:00.002-04:00

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
4PM
For time do
5 - 10 - 20 - 30 - 20 - 10 -5 rep rounds of:
Slam balls 15 lbs
Situps

Time -- 6:55

I hate situps. Stupid situps.

08-24-10 Tuesday Week 82

2010-08-25T00:32:00.003-04:00

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
5PM
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

2010-08-25T00:17:00.002-04:00

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
6PM
"Coe"
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.

08-21-10 Saturday Week 81

2010-08-22T18:25:00.003-04:00

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:

WOD

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

WOD

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

WOD

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

2010-08-22T18:07:00.004-04:00

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
6:30PM
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

2010-08-22T17:32:00.003-04:00

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
7PM
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

2010-08-22T17:23:00.002-04:00

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
5PM
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

2010-08-22T16:20:00.003-04:00

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
7PM
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.

08-15-10 Sunday Week 80

2010-08-16T11:22:00.002-04:00

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
11AM
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.
Repeat.

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.

08-13-10 Friday Week 80

2010-08-14T00:27:00.002-04:00

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
10:30AM
Deadlift
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.

Later...

6PM
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

2010-08-14T00:19:00.002-04:00

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
9PM
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.

08-11-10 Wednesday Week 80

2010-08-12T02:15:00.002-04:00

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
7PM
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....

08-09-10 Monday Week 80

2010-08-10T00:30:00.002-04:00

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
8PM
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

2010-08-10T00:18:00.003-04:00

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
11AMish
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.

08-07-10 Saturday Week 79

2010-08-08T00:12:00.004-04:00

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
10PM
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

2010-08-08T00:07:00.003-04:00

Handstand.

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

Time -- 21:19

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

08-04-10 Wednesday Week 79

2010-08-05T00:13:00.002-04:00

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.

08-03-10 Tuesday Week 79

2010-08-04T01:40:00.003-04:00

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
8PM
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.

08-01-10 Sunday Week 78

2010-08-02T00:42:00.004-04:00

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
12PM
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.

07-30-10 Friday Week 78

2010-07-31T00:42:00.003-04:00

Pinecone-Palooza 2010 -- our 2 year anniversary celebration, complete with tires, dumbbells, medballs, sandbags and bumper plates = good time for everyone!

Tonight was our annual anniversary celebration. We started our gym in the park so we always do a park/outdoor workout to commemorate our humble beginnings. This year was a great turnout and a great time - I am a lucky girl to do what I love for a living. It's everything I ever wanted, and more!

Training Log
8PM (?)
For time:
Start with a stack of stuff--
Big tire, small tire sled loaded w/25#dumbbell, 35# bumper plate, 40# sandbag, 20# dumbbells, 14# med ball -- each item must be moved from start to finish line (approx 30M)--
Toss & Chase the med-ball
Farmer Carry the dumbbells
Anyway transport the sandbag
Overhead Walk the bumper plate
Drag the tire sled
Flip the big tire
At the line perform--
20 in & out burpees
25 DB thrusters
30 med-ball mountain climbers
Return everything to the start and stack it the way you found it.

Time -- 9:20

Almost had a visit from pukie ... managed to keep it down this time. Might need a rest tomorrow... but maybe not.

07-29-10 Thursday Week 78

2010-07-31T00:39:00.002-04:00

Training Log
4PM
Back Squat
165 x 3
175 x 3
180 x 3

then...

Partner 4K row (500M intervals)
Lance and I rowed 16:54
(time included transitions...)

07-28-10 Wednesday Week 78

2010-07-28T23:56:00.003-04:00

"Pyramid Double Helen" wod from Day 2, 2010 CrossFit Games. (Photo by Bob Guere)

So so so so so so sooooooo sore. But needed work on what today was. Shoulda worked out yesterday but ran out of hours in the day. Will make up for it by the time the weekend is up.

Training Log
7PM
For time:
200 M Run
25 Situps (unanchored abmat)
400 M Run
25 CTB Pullups
800 M Run
25 Ring Dips
1 Mile Run

Time -- 20:46

Sprinted out of the gate and was in the lead until the set of pullups... Jonathan beat me out the door then Shu passed me on the 800. Need more work on this particular time domain/metcon... thought my feet and head would catch on fire -- when I left the gym at 8PM the temp was around 95.... Probably could have run a little faster but I was starting to stitch, so I didn't push it. I WILL get better at this -- I tanked on it at the Games and it will haunt me if I don't.

07-26-10 Monday Week 78

2010-07-27T01:06:00.003-04:00

Friendly California squirrels. I heart squirrels!!

It is now approximately 5.5 hours post wod and I am already feeling the soreness from today's workout... yowch!!

Training Log
7PM
Traditional tabata rounds of:
Dumbbell Swings (35 lbs)
200 M Run
OH Walking Lunge Steps (35 lb plate)
200 M Run
Push Press (45 lbs)
200 M Run
Double-Unders
(next round of tabatas starts when the last person finishes the run)

Totals --
Swings - 101
Lunges - 90
Push press - 100
Double-unders - 194

I was lucky enough to have Shane coach for me at the 7PM session and also had the benefit of knowing what everyone's numbers for the day were. I busted my ass gunning for the top ones... I felt like I might have a visit from Pukie at the end and it was difficult to lift my iced tea at dinner. Ah, success.

07-25-10 Sunday Week 77

2010-07-26T00:47:00.002-04:00

Phil snapped this cool photo of me caught in the act of "hip prep" in the staging area plastered on the jumbo-mega-tron-whatever-thingy.

So, there is a local comp coming up at the end of August at Garage CrossFit called "Survival of the Fittest." It has a pre-requisite, heat-assignment workout to be done ahead of time and the results emailed in ... apparently, your results will be used to put you in a heat with athletes who have similar results. Well, we did that as our workout today. It was short and sweet, which I was glad for since I am sore to the max.

Training Log
12Noon
For max reps (on a running clock):
1 min pullups
1 min situps
1 min pushups
1 min squats
1 min deadlifts (165 lbs)

Totals --
28 pullups
27 situps
24 pushups
46 squats
20 deadlifts

Lame numbers, but I blame soreness. When in doubt, always blame soreness. Glad this was quick, I am more sore today than I was yesterday and I didn't even DO anything yesterday!!

07-24-10 Saturday Week 77

2010-07-24T13:02:00.005-04:00

Deadlift/pistol/double-under workout ... "Sea of Green" in the background!

So, it's Week 77 - 77 weeks since I started training for the 2009 CrossFit Games. 2010 CrossFit Games have come and gone and somehow I'm left more motivated than ever, quite a different place from where I was last year post big-show. Last year I didn't want to talk about CrossFit, think about CrossFit, do any CrossFit for months. I was drained, exhausted and over it all. And now, here I am, one week post-Games and I've already done 3 wods, ripped my hands, am so sore I can barely sneeze, and am chomping at the unicorn bit to go again.

For the past year, I've been able to call myself the 25th Fittest Woman on Earth - and for the next year I will be able to call myself the 28th Fittest Woman on Earth. Last year I shared 25th with Chris Spealler who placed 25th alongside me in 2009. This year I share 28th with James "OPT" Fitzgerald. These two men are both heroes of mine and have really helped give me another perspective as to my standings in the grand scheme of things - I'm honored to be even perceived as in the same league as the two of them.

I'd be lying if I said 28th feels satisfying to me. I'd be lying if I said I wasn't disappointed that I didn't make it past the first cut. I'd be lying if I said I was happy that I didn't have to scale that wall with a mountain of sandbags.... I am fucking pissed off that I didn't get to go ninja on that wall!! I'm not disappointed in my performance, I truly did the best I could do in the moment. I'm instead inspired to come home and realize a whole new level. I believe that's why I'm so drawn to CrossFit as my sport... no matter how fit one gets, there's always the next level to reach for. I think challenge and overcoming is my craving and nothing fixes it for me like CrossFit.

I'm sure I'm not alone in the mental replay of events and simultaneously kicking myself for what I should have done instead... I shouldn't have no-repped any muscle-ups because my thumb wasn't flashing forward. I should have eaten breakfast on Saturday morning. I shouldn't have run that 1200 at a 6-minute mile pace and done 50 unbroken swings, should have paced it a little better. I should have put more weight on the bar for my overhead lift - it might have bumped me up a few more spots. I shouldn't have started my final workout with 7 deadlifts that didn't even count because of a false-start. I should have cranked out more pistols... AUGH!! I could make myself crazy! Ultimately, none of those things matter now - they no longer exist and I can't go back and fix them. All I have is right now and what I CAN do is get back in the gym and suck it up and bust my ass -- every damn day. And that's what I'm doing.

Right now, this very minute, I consider myself in training for the 2011 CrossFit Games.

I plan on enlisting the help of the person I now consider to be my coach, CJ Martin, of CrossFit Invictus (click "Sea of Green," above.) The Invictus crew was so completely amazing, I felt so welcome with them. Here at home in Atlanta/Decatur, our members at CrossFit East Decatur are like family; everyone supportive, warm, accepting and giving. It was no different with the Invictus crew and they are everything that CFED is and strives to be. My deepest gratitude goes to CJ, who, had a team competing, an individual competing and a Master competing -- he was there for me every second that I needed him and was at the venue before I arrived and after I left every single day of the competition. Pops and "Krazy K" fed us the most delicious food (thanks to Coach B for sponsoring the delicious flank steak on Saturday night - holy deliciousness, Batman!) Nuno made me listen to Beyonce and helped me shake off my post-bad-wod blues. Sage, Nichole and Michelle were highly entertaining, inspirational and taught me how to REALLY use the word "ah-mazing" to it's full potential. I could go on and on and never be able to really express how much it meant to me to have a home away from home. I only hope to be able to return the favor some day.

Jonathan was my rock all weekend and is every day and I don't think I could make it through comp, or life, without him. Lauren S., Phil W., and Kristine are the best for making the trip all the way to Cali to be part of the support camp - from picture-taking to crazy taco-stand translating, this year's Games was more fun because of them!

I guess that's it for my post-Games wrap-up ... I apologize to my blog fans for not posting for the last 5 weeks, I was just super-busy and something had to give. I've had a lot of people message me or tell me in person that they follow my blog -- lack of comments had me thinking I was writing it to myself. Now that I know peeps are still out there reading, I will do my best to stay on top of it moving forward. Gotta go now, time to 3, 2, 1....

06-16-10 Wednesday Week 72

2010-06-17T00:05:00.002-04:00

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

2010-06-16T23:54:00.003-04:00

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

2010-06-16T23:30:00.003-04:00

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

2010-06-16T23:18:00.003-04:00

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

2010-06-16T23:09:00.003-04:00

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

2010-06-09T23:40:00.002-04:00

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

2010-06-09T00:17:00.002-04:00

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.

05-12-10 Wednesday Week 67

2010-05-11T23:54:00.003-04:00

A little preview of the new tat background!

I decided to test my recovery time and do two very taxing wods about 90 minutes apart. Now I am too tired to type anything interesting.

Training Log
6:40PM
2 rounds for time:
500 Meter Row
15 Overhead Squats 65 lbs
500 Meter Row
15 Toes to bar

Time -- 12:07

8:00PM
For time:
200M Farmer Carry w/35's
30 Swings 35#
30 Pushups
30 Squats
200 M Farmer Carry
20 Swings
20 Pushups
20 Squats
200 M Farmer Carry
10 Swings
10 Pushups
10 Squats

Time -- 12:18

O. M. G. -- Tommy, Kristine and Matt H. were nice enough to hang out and cheer me on while I did wod #2 ... they left and I laid on the gym floor in front of the fan for about 25 minutes. I was cramping so bad I could not stand up. Finally shut down the gym and headed home for dinner. Coulda been a hair faster on the first wod, but rowing is not my strong point and I may have paced it a little too much.

05-09-10 Sunday Week 66

2010-05-09T22:29:00.002-04:00

Today was team practice for Team CFED .... Spencer showed up for a workout and got suckered into being my partner. It was a good wod!

Training Log
11AM
Teams of 2 do 3 rounds:
1 min for max reps of each exercise (only one team member working at a time)--
HSPU
Dumbbell Squat Snatch 30lbs/40lbs
Toes to Bar
Ring Dips
Chest to bar pullups

Team total - 246 (I think)

Feeling pretty good. Sore still from lots of heavy lifting last week. I will probably workout again tomorrow since Friday was rest. I missed my GA Cup wod but will maybe try to video tomorrow.

05-08-10 Saturday Week 66

2010-05-09T22:21:00.003-04:00

Uhm.... I don't even know what to say about today. It was a bunch of random crap that I did....

Training Log
6PM
Clean & Jerk 1RM
95 lbs
115 lbs
135 lbs
145 lbs
155 lbs
160 lbs

Front Squat
125 x 5
145 x 3
155 x 2
155 x 2
170F

Did some deadlifts, some squat clean & jerks, some thrusters, some snatches, some overhead squats .... yeah. It was a random day.

05-06-10 Thursday Week 66

2010-05-09T22:10:00.002-04:00

Me, Aimee and Lauren S ... gettin' some shit done.

Made arrangements for Jonathan to coach the 7PM class for me so I could work out then but so many people showed up for it that there weren't enough barbells for the 3 of us girls to use. We had to wait until at least 3 people finished before we could start our wod!! We are kicking it into high gear getting ready for Regionals ... AUGH!!!! It's in THREE WEEKS!! YIKES!!!

Training Log
7:45 PM
13 minute AMRAP:
7 Overhead Squats 75 lbs
10 Wall Ball Shots 14 lbs to 10'
7 Ring Dips/3 muscle-ups

Total -- 6 rounds even

This was a great little workout. I underestimate those wall balls every time and it was perfect for practicing muscle-ups while gassed. I usually do a loose interpretation of full-extension at the bottom/start of the MU but tonight I did every one with a fully extend elbow. Tough, but it's feeling more and more natural. OHS were all unbroken.

05-05-10 Wednesday Week 66

2010-05-09T21:39:00.002-04:00

I was itching to do the CFED workout ALL DAY! Jumped in with the 7PM class...

Training Log
7PM
3 minutes max box jumps (w:24″ m:28″).
Rest 2 minutes.
2 minutes max deadlift (155 lbs for me)
Rest 2 minutes.
1 minutes max distance OH walking lunge w/plate (w:15 m:25)
Rest 2 minutes.
2 minutes max box jumps (w:24″ m:28″)
Rest 1 minute.
90 seconds max deadlift**
Rest 1 minute.
1 minute max distance OH walking lunge w/plate (w:15 m:25)

Rep totals: 121 box jumps, 72 deadlifts, 228 ft lunges

Completely and totally wobbly after this. Awesome wod. I highly recommend it! Post wod we did lateral handstand walking from one end of the wall to the other and back. It was "fun."

05-04-10 Tuesday Week 66

2010-05-09T20:39:00.002-04:00

Hang snatch avatar. Thanks, Taylor.

Training Log
3:15PM
Snatch 1RM
75 lbs
85 lbs
95 lbs
105 lbs
115 lbs
120 lbs
125 lbs
130 lbs (PR by 5lbs!!!)

Coach 3 classes then...

7PM
Back Squat
150 x 25 reps (broken)

Split Jerk
85 x 7
95 x 5
105 x 6
115 x 4
125 x 3

I can't believe I pretty much have a bodyweight snatch!! My snatch is up 15 lbs in the last 2 months! Totally awesome!

05-02-10 Sunday Week 65

2010-05-06T11:49:00.002-04:00

Training Log
11AM
Team Practice for Affiliate Cup
Each team member does (one person working at a time):
800 M Run
400 M Run
20 Pullups
10 Pullups
50 Double Unders
25 Double Unders
500 Meter Row
250 Meter Row
20 Wall Ball Shots 14 lbs
10 Wall Ball Shots 14 lbs

Time -- 23:50

Aimee and I were a team. I ran 800 first, then Aimee ran 800. I did 400, she did 400. Thought this wod would be easy with all the rest but I was crushed at the end!! Great workout!!! I LOVED it!! The other teams were Bryan W/Phil W and Brooke/Lauren S. Bad coach, I failed to write down everyone's times...