09-07-11 Wednesday Week 136

Thruster hair is hysterical in this pic...

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

Training Log

9:30AM-ish

Snatch work and Cleans.

Started off light and worked up to 65 kg which is 143.5 lbs and a 3.5 lb PR!! Woot!

Clean & Jerk... worked up to 165 lbs then backed down to 95 lbs and did hang squat cleans pulling from a box to work on speed, wrists and finishing.

3:45PM-ish

Handstand and handstand walking practice.

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

Time -- 14:51  (-3:22 PR!!)

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

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

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

09-05-11 Monday Week 136

Chipper swing at Summer Crush Games.

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

Training Log

Warm-Up

Lots of mobility

30 minutes of handstand practice, handstand to forward roll, handstand hold, handstand walk with a spotter.

then...

Snatch

85 lbs

95 lbs

100 lbs

105 lbs

115 lbs

125 lbs

130 lbs

then...

"Lumberjack 20"

For time:

20 Deadlift (w:195 m:275)

400M Run

20 Dumbbell Swings (w:55 m:70)

400 M Run

20 Overhead Squats (w:80 m:115)

400M Run

20 Burpees

400M Run

20 Chest to bar Pullups

400M Run

20 Box Jumps 24"

400M Run

20 Dumbbell Squat Cleans (w:30's m:45's)

400M Run

Time -- 27:23

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

09-03-11 Saturday Week 135

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

Training Log
10:45AM

Warm-Up

35 burpees (for being late)

then ...

For time:

100 Meter Loaded Run (w: 35 m:45)

4 Rope Climbs (15 ft ascent)

200 Meter Loaded Run

3 Rope Climbs

300 Meter Loaded Run

2 Rope Climbs

400 Meter Loaded Run

1 Rope Climb

Time - 16:16 w/35 lb plate

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

09-02-11 Friday Week 135

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

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

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

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

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

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

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.