03-12-10 Friday Week 58

Clean & Jerk -- 165 lbs -- CFATL --03-12-2010 from Shana Alverson

Snatch PR 121 lbs -- CFATL 3-12-2010 from Shana Alverson

Spencer and I went over to CrossFit Atlanta for some Olympic Lifting on this rainy Friday night.

Training Log
5:30PM
Row 1000M nice and easy.

K-Star shoulder prep/hip prep warm-up.

then ...

O-Lifting with Jason B. ... snatch practice and clean & jerks.

Snatch: 121 lbs (PR by 6 lbs!!!)

Clean & Jerk: 165 lbs


Should have written it down -- I was lifting in kgs and I usually use pounds so I mostly had no idea how much weight was on the bar. I was just putting on the plates Jason told me to. I've never maxed out my C&J as one lift before. I have hit 165 lbs separately in both clean and jerk but not together and it was sometime last year. My snatch has been stuck at 115 for a good 9 months.... so it felt AWESOME TO PR by 6 lbs!!
Great coaching by Jason and lots of enthusiasm and encouragement from Brandon and co. at CrossFit Atlanta. Thanks to Spencer for being a great lifting pal, as always.

03-11-10 Thursday Week 58

Done.

Training Log
4PM
Back Squat
95 x 5
115 x 5
145 x 3
165 x 2
180 x 5
180 x 3
180 x 5

then...

7PM
For time:
2 rounds --
250 M Row
15 Deadlifts 135 lbs
15 Hip Extensions
.........................
30 Power Snatches 65 lbs
.........................
2 more rounds --
250 M Row
15 Deadlifts 135 lbs
15 Hip Extensions

Time -- 17:40
Aimee -- 17:07 (35 lb good mornings for hip ext, since we only have 1 GHD)

By 6PM - I was sore from the back squats. By 7PM I wanted to go home. By 8PM... had gotten my butt kicked by a wod and a very strong beast named Aimee. 1AM .... can't stand up.

Back squats were high bar as the external rotation on my shoulder with the low bar stance is intolerable at present. Tried not to bounce the deads on the floor but tap and go instead. Lung-wise could have kept moving but I would have lost back extension due to muscle failure and wasn't willing to go there. This one was torture. Might have to use a walker tomorrow. We'll see.

03-10-10 Wednesday Week 58

Spencer and I doing a workout involving way too many front squats.

I am such a lucky chick to have super-awesome peeps to workout with. Tonight, Aimee and Wes got to go through the torture with me ... It was raining, and there was running. And sometimes, it rains and you have to run. So we did.

Training Log
3:30PM
Shoulder Press
5 - 5 - 3 - 2 - 5
65 x 5
75 x 5
85 x 3
95 x 2
100 x 2

7:00PM
4 rounds for time:
Run 200 M
60 second handstand hold
20 shoulder press (w:45 m:65)
40 double unders

Time -- 19:10
Aimee -- 19:31
Wes -- 32:21

On the focused lift - I've done 95 x 5 many times so wanted to see how many times I could put up 100. I didn't rest very much between sets. Kind of just enough time to change the plates and shake out my arms ....
Then that metcon... Holy shoulder burn. Damn. The 1-minute handstand hold was bad enough but the shoulder press afterward was just ... I really have no words. First and last handstand was continuous, but the two middle rounds were broken into 2 sets.
Aimee was ahead of me for the whole workout until after the run on the very last round, man I love working out with her. And I always love working out with Wes, too. He always goes hard and gives it all he's got.

03-08-10 Monday Week 58

Photo by Taylor Bareford (he's my roommate and a darn good photographer.)

Thank goodness Spencer agreed to be my workout buddy today (thanks, pal!)... I hate working out by myself! The metcon was a complete gasser. 7 hours later - still have burning lungs.

Training Log
5PM
Squat Clean
5 - 5 - 3 - 2 - 3 - 3 - 3
95 x 5
105 x 5
115 x 3
125 x 2
135 x 3
135 x 3
135 x3

then...
3 rounds for time:
10 Front Squats 110 lbs
10 Burpees
10 Pullups

Time -- 5:34
Spencer 10:43 w/135 lbs

Burpees were all strict plank, no flopping to the floor and then peeling myself up. I felt myself panic-breathing on the pullup bars ... wanted to drop off and breathe but I had more pull left so instead I collapsed in a little anaerobic heap on the floor at the end of the set.

03-07-10 Sunday Week 57

Let's take a moment of reflection for a thing of beauty; Asics Onitsuka Tigers. :::: sigh :::::

So, my coach for the 2010 training season, Luan Nguyen of Iron Tribe Fitness, was sending me the workout for today as I was arriving at the gym. Had no time to really mentally prepare -- which is something I should be able to handle. Not sure what it was about today that left me completely emotional.

Training Log
11:30AM
Front Squat
5 - 5 - 3 - 2 - 5 - 5
95 x 5
115 x 5
125 x 3
135 x 2
145 x 5
155 x 4

then ...

3 - 6 -9 -12 -9 -6 -3 rep rounds of:
Push Press 75 lbs
Ring Dips

Time -- 18:57

Had a moment of catharsis during the second set of 6 push press. It lasted through the whole set of ring dips. Lots of fear and frustration about and around my shoulder. Every time it crunches when I go overhead it freaks me the fuck out. Even that last set of front squats left me on my ass. I guess training is breaking through mental barriers as much as physical ones. Actually, now that I think about it - the mental training is the hard part. Physical is easy...just pick stuff up. Hard to believe but believing in yourself takes more balls.

03-06-10 Saturday Week 57

Training Log
11AM
2 hours of kung fu training.

then...

LUNCH

then...

6PM
For time:
Row 750 Meters
21 - 15 - 9
Back Squats 95 lbs
Dumbbell Swings 55 lbs
GHD Situps
Row 750 Meters

Time -- 16:54
Jonathan -- 17:44

Felt super crappy going into this workout -- lunch was still with me, so to speak and I was groggy and feeling lethargic. First row was right at 3:00. Final one was 3:08. All sets of the middle portion were unbroken with the exception of 21 GHD situps ... broke it at 14. I think. Oh, an all back squats were high bar due to shoulder irritation.
That workout left me slurring my speech afterward. I was instructed to row fast on the first row to induce panic breathing. 3 minutes is fast for a little shortie like me, at just under 5'4" rowing is not my forte. I'm pleased with my performance since I started it out feeling so crappy.

03-04-10 Thursday Week 57

Training Log
7:45 PM

Deadlift
5 - 5 - 3 - 2 - 5
135 x 5
185 x 5
225 x 3
250 x 1
265F

then...

5 rounds for time:
400 M Run
15 Pullups

Time -- 15:19 (chest to bar pullups)
Aimee -- 17:41
Brooke -- 19:36 (chest to bar pullups)

Three of us chicas worked out after the 7PM session tonight. Love working out with the girls. We are some strong bitches. Felt weak on the deads tonight. Oh well, stronger next time. I'm probably just spent since it's day 3. The metcon was good -- I probably could have shaved off a good minute or more if I hadn't done CTB. I will be so happy to see my rest day tomorrow.

030310 Wednesday Week 57

OHS shot from Regionals last year... reminiscing about what a good time it was - Regionals this year, only 12 weeks away!!

Holy sore muscles!!! Yesterday's wod has me SO jacked up today! Oh well... gotta be able to handle workouts sore muscles or no. Time to suck it up. Aimee was my workout pal tonight! Love workin' out with Aims, she is so strong and a CF natural - she's going to be kicking my ass soon. Two months into CF and she is hot on my heels already and I'm almost 3 years in!!

Training Log
7PM
Push Press
6 - 6 - 4 - 4 - 2 - 2
Rest 90 seconds between sets.
95 x 6
105 x 6
115 x 3
110 x 3
120 x 2
120 x 2

then...

7 rounds for time:
7 Power Snatches 65 lbs
7 Box Jumps 25"

Time -- 6:51
Aimee -- 8:33

Disappointed in the presses. I was planning on doing 120 x 2 and 135 x 2 at the end but I full on failed on the 4th rep of both middle sets -- there were a couple of reps that were a little jerky -- it's like I couldn't stop myself. It's so natural to fall under the bar now... I probably could have moved more if I had fresh pushers... but - I got stronger tonight. For sure.

I felt good on the metcon. Kept moving by telling myself "If I were at Regionals, I'd keep going. If I were competing, I could do one more rep." I think it worked. I figured out that to get that time I had to do a rep every 4.2 seconds. I'm a geek. Aimee's performance was amazing, especially considering she learned to snatch in about 60 seconds right before we started the workout. Crazy awesome.

Diet is on right now!
Fuel for the day: iced coffee with heavy cream x 2
Lunch: Spinach/Romaine/Green leaf salad with bison steak, artichokes, sweet peppers, cucumbers and vinaigrette.
Dinner: Spinach/Romaine/Green leaf salad with ahi tuna, avocado, sweet peppers, cilantro, steamed chopped broccoli, & homemade lime juice dressing.

03-02-10 Tuesday Week 57

Another photo from the Rumble. Squat clean step ups.

Training Log
6:30PM
Overhead Squat 3x3
135 x 3
145 x 3
155 x 3
160 x 1 (PR!)

7:30PM
For time:
50 Pushups
5 Squat Cleans 85 lbs

40 Pushups
5 Squat Cleans 95 lbs

30 Pushups
5 Squat Cleans 105 lbs

20 Pushups
5 Squat Cleans 115 lbs
10 Pushups

Time -- 13:23

I do extremely strict pushups; chest to the deck, rigid plank and arms locked out at the top. They are usually much slower but they are coming along lately. I'm sure it helps that I am leaning out right now. All the squat cleans were unbroken. I gamed it a little bit by using the time on the floor between sets of pushups to change the weights on the bar. As soon as I finished the set of pushups I was able to go straight to the bar and start the cleans. Good wod.

02-27-10 Saturday/Sunday Week 56

Rumble at the Rock: Georgia CrossFit Sectional Qualifiers had us all sleeping really well on Sunday night...

We had the most fabulous weekend at Georgia Sectionals. Brooke qualified and finished in 10th place. Our blue team finished in 5th place and our grey team finished in 18th! But it was so much fun!! We went as the A-team - and had matching shirts and jackets. We definitely should have earned style points. There's lots of pics HERE.

Training Log
Saturday Noonish
Each team will have 5 min at each station to complete as many reps as possible.
Row [calories]
Pull ups
Thruster [95/65]
KB swing [1.5 /1]
Wallball [20/12]
Deadlift [225/135]

ALL 6 team members can participate and freely substituted throughout each movement.Only two members can work at the same time - one must be Male & one must be Female. Teams can stop working but CANNOT proceed to the next station prior to the 5 min mark. Team score will be the total of all male and all female reps completed.

Our blue team (me, Aimee, Christin, Phil, Jonathan and Bwah) performed 1245 reps!
Girls: 645 reps
Guys: 600 reps

Sunday Noonish
FOR TIME
300 yd med ball shuttle [20lb / 12lb]
20 Squat Clean [95/55] to step up [20in/12in]
15 Hate Makers
50 yd team lunge
Won't post all the requirements, but basically one girl and one guy each do an entire leg of the relay. I did the squat cleans, held some kettlebells and did some lunges.

Team time -- 16:58

I had such a great time all weekend and really felt like I could push it and not be held back by injuries. I was totally inspired by the competition and it lit a fire under my ass to start training hard for regionals...