09-19-09 Saturday Week 33

Kipped HSPU.

Oh. Im. Jee. This rain is starting to get to me!! It's been raining for about a week straight, it seems like. I feel soggy all the time! Blechk! I felt like today's HQ wod would have taken me about an hour.... so I changed the rep scheme. Then, did yesterday's alt-wod with the 9:30AM class.

Training Log
8:45AM
21-15-9-3
Handstand Pushups (full-range, but kipped)
L-Pullups

Time -- 27:36

**then**

9:45AM
5 rounds for time:
10 Box Jumps (2 rds on 24"box, 3 rds on 20"box )
15 Dumbbell Swings 35 lbs
20 Wall Ball Situps 12 lb ball
25 Mountain Climbers (count 1 leg only)

Time -- 15:48

I don't feel so bad now about taking yesterday off. I am SPENT! TGTIRD (thank goodness tomorrow is rest day!!)

09-17-09 Thursday Week 33

Didn't have anyone on the schedule for the 5:30PM class today so made plans with Spencer to do this workout at that time. Brooke joined us. Dreaded the wod ALL. Day. Long.

Training Log
6PM
"Daniel"
50 Pullups
400 M Run
21 Thrusters 65 lbs
800 M Run
21 Thrusters 65 lbs
400 M Run
50 Pullups

Time -- 19:07

I finished up the second 400 M run at about 16 ½ minutes. REALLY wanted to finish under 19 but just could not hold on to the bar. It was totally my grip that wore out. Did both sets of thrusters in 2 sets 12/9 and 16/5 ... My goal going into the wod was to finish under 20 and I did that, but when I saw the clock in the 16's I really thought I could finish under 19 ... oh well. Another day!

09-16-09 Wednesday Week 33

Most lackluster set of front squats ... EVER!! I was totally NOT into lifting tonight. Not even close to a PR. I could barely call that lifting even. Not sure how to motivate lately. Not to mention there is something akin to a monsoon blowing through Atlanta right now, had to keep the doors closed at the gym and the whole place is like a shallow pond. It was SO hot and muggy and I was SO distracted by everyone else doing "Diane" ... pfft.

Training Log
7PM
Front Squats 5x3
95x5
135x3
155x3
165x2

Done.
Blah.
::: sigh :::

09-14-09 Monday Week 33

No photo today. Got up early to work out with the 9AM group. I like "Annie," just not the way my abs and brain feel afterwards!

Training Log

9AM
"Annie"
50, 40, 30, 20 and 10 rep rounds of:
Double Unders
Situps

Time --7:17 (previous PR 7:30 12/9/08)

Situps could be faster. Abs were sluggish after 80 situps in that abomination of a workout I came up with yesterday. What will it be tomorrow?

09-13-09 Sunday Week 32

My high-tech score-keeping method... chalk on concrete.

So, Friday is my day off and I decided to take a full day away from the gym, missing "Barbara." Also, took Saturday off because, duh, it's "rest day." So when "Dianne" came up I was torn between the two workouts. I came up with the genius idea to combine them...

Training Log
10AM
"Dia-Babs"
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 mins, then:
21-15-9
Deadlift 155 lbs
Pike Pushups (toes on 20" box, hands on 25 lb plates)
Rest 3 mins, then:
20 Pullups
30 Pushups
40 Situps
50 Squats

Time -- Rd 1- 5:16, Dianne- 16:34, Rd 2- 8:52

Nasty, real nasty. This was a really good bad idea. I came really close to either puking or passing out. I actually took some long breaks for recovery but it was either that or take 5 mins to go puke in the bathroom. I decided to just recover and take my slow time. I went for extra range of motion and strict for the HSPU so I did pike pushups instead. I was wrecked after this wod. Nasty, nasty stuff. You should try it.

09-10-09 Thursday Week 32

Trying to lock it out at CF North Macon.

I do NOT like overhead stuff. But today I was damn happy with my numbers. I attribute SO much of my improving performance as of late to having cleaned up my EATING! Nutrition is the foundation of everything and I just keep proving it to myself over and over again.

Training Log
5:00PM
Push Jerk 5x3
105
125
135
145
150

Yippee!! I am really stoked! My push jerk PR is 165. The hardest part is bringing it down... Good lifting day.

09-09-09 Wednesday Week 32

That's me on the Jumbo-Tron at the Games, trying to get Dave Castro to pronounce my name correctly!

I remember doing today's workout. I worked out with my 4:30 class, not something I do often, but occasionally. Had to stop mid-wod and help some guy who popped a rib out of place doing those box jumps. Today, I was able to stay focused and give it all I had. Probably took a little too much time fiddling with weight vest & back-pack with a dumbbell in it. Oh well, next time I'll be more efficient.

Training Log
4:30PM
4 rounds for time:
100 ft. Weighted Walking Lunges (I used a pair of 25s)
30 Box Jumps 24"
20 Weighted Pullups (with 20 lbs)

Time -- 25:51 (previous time from 5/18/09 was 27:13)


I'll take it. Felt totally wrecked after this. I'm going to feel this in my arse for sure.

09-07-09 Monday Week 32

Deadlift event at the CF Games.

Pissed today. I figured out that if I match all my PRs for Total that it would add up to 605. It'd be nice break 600 - but apparently, today was not the day.

Training Log
10:30AM
"CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

BS - 225 lbs (matched PR)
SP - 100 lbs (PR is 110 lbs)
DL - 260 lbs (PR is 270 lbs)

Total -- 585

Dang it. I am blaming those effing burpees from yesterday that left me with sore hammies and shoulders. It is a PR on my Total - but not where I wanted to be.

09-06-09 Sunday Week 31

Here's part of the new tat and Jeremy, the guy that did it. Check him out at Ink & Dagger Tattoo in Decatur, GA.

I so did NOT want to do today's workout. But, I did it and it's done and I'm glad. Mini-crew was Jonathan, Phil and myself.

Training Log
10:00AM
6 rounds for time:
400 M Run
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Time -- 33:07


We weren't really able to set up a bar so instead we used the lines and letters on the wall (you can see them in the photo above.) My max reach is 83" and I jumped to 98" each time so I overdid it a little. Shoulda measured. All burpees were strict pushup burpees (chest to floor in plank) and 50 of them were on my knuckles.

09-05-09 Saturday (8 weeks post-Games)

C-Street and I doing a heinous wod called "Ring Around the Boxes" that we did (courtesy CrossFit by Overload)

It is now 8 weeks post-'09 CrossFit Games. Had a little post-Games depression, and even though the title is misleading, my world has actually stopped revolving around the CrossFit Games. I took it easy for about 6 weeks (including nutrition) but am now back on the horse. Not in competition training mode, but back to hitting it hard and back to a reasonable intensity that can't be written off as just fucking around. And, you know, I say I "took it easy" but really, mentally, that is almost impossible for me. I must have some internal driving force that is always telling me I should have gone faster, tried harder.
For the last 2 weeks I've been consistent in my workouts and tightening up my diet. Today is noteworthy because I hit my first post-Games PR .... I think (haven't been keeping good track)

Training Log
10:30AM
"Jumping Grace"
5 rounds for time:
6 Clean & Jerks 95 lbs
10 Bo Jumps 20"

Time -- 5:36 (previous time 6:10 from 06-10-09, exactly 1 month before Games)


I felt really good this morning. Gave myself a nice "Fran-cough." Have eaten nothing but meat, fruit, veggies and some unsweetened coffee for the last 4 or 5 days and am feeling much better. I'm going to try to keep up this log. It's a great way to keep track and stay focused.