March 30, 2012

4pm Class


WOD: 4RFT
- 5 turkish get ups, each arm
- 10 weighted sit ups
- 15 wall balls

Weight: 25#, 15#@10'
Result: 15:something. I think. Ha!
Notes: Got rug burn on both my knees... haha! Ugh, my shoulders are SHOT. Very good core workout.

March 29, 2012

6pm Class


WOD: 3 part WOD
2RFT
- 12 Squats
- 12 HSPU
- 12 DL
- 200m sprint

*rest*

2RFT
- 12 pull ups
- 12 push press
- 12 front squat
- 200m sprint

*rest*

2RFT
- 12 OHWL
- 12 Push jerk
- 12 Squat clean
- 200m sprint

Weight/Specs: 24 & 10# plates for HSPU, 95# DL, 65# other bar moves, 25# OHWL
Result: 3:48, 5 something, 7:48* (didn't quite do full squat clean until second round, oops!!)
Notes: Overall, I liked each set individually. Maybe first two parts only. My last part was kinda sloppy. But good moves!

Still need to work on t2b, k2e, and doubles! Ugh..

March 27, 2012

5pm @ Crossfit FiveStar

Strength: Front squat 1RM
55x5, 75x5x3, 95x3x2, 115x1, 125x1, 135x1, 145x1, 155x1
Cheyaaa baby! Huge increase, form was good, felt good. Did it in my VFFs... Last week I did back squat and failed at 155, so I'm thinking I need to work on that!

WOD: "Randy"
75 power snatch for time

Weight: 45#
Result: 5:50
Notes: Max is 75#, so went just over half. I'm gonna be diligent about doing high reps with 50-60% load, maybe lower depending. Felt great, didn't have to break up too bad until after 50. Shoulders are smoked today (day after), but overall I feel good.

March 26, 2012

6pm Class


WOD: 5 RFT
- 200m run
- 12 T2B
- 9 C&J

Weight: 75#
Result: 15:57
Notes: 3 rounds would have been perfect! t2b were my worst- trouble holding onto bar. Run becomes more like a jog.. But I ran in my new kicks!! Bitchin ;)

Goat: Doubles!
Did 4 double singles twice.. Did a few straight doubles (3, twice)

New Goal: GOATS!!

Okay so new training goal: work on goats! This lovely bruise on my right elbow is from lack of double under skills. Which, mind you, I had down pat about 6 months ago. So I will start holding myself more accountable for tackling these goats and meeting my goals.

GOAT 1: DOUBLE UNDERS
Goal: double-singles by April 16 in rounds of no less than 10

Get it!

March 24, 2012

Fight For Air Climb 2012!


9:31

26 second improvement!! Wall came at about floor 7-8 (when Scrappy passed me). I stopped for water at each stop, just for a second. It's totally mental but a big help for me. Used my arms to pull up. Really felt it in my outer thighs and lower outer butt. Didn't do much to practice outside crossfit. May need to work on cardio/endurance a bit more before next year :)

March 23, 2012

4pm Class


WOD: Games 12.5! (just to see who improved from last year ;)
7min AMRAP Ladder
- 3 thrusters
- 3 chest to bar pull up
- 6 thrusters
- 6 chest to bar pull ups
- 9... (you get the idea)

Weight: 65#
Result: 71 total reps (12 11/0)
Notes: Thrusters were my saving grace! I dropped off the bar between most pull ups by round of 9s. Overall felt great. I love sprints like this.

March 21, 2012

6pm Class


WOD: Team WOD For time
- 6000m (run or row)
- 400 true push ups
- 400 box jump

Specs: Run, 20"
Result: 23:40ish
Notes: Me, Ian, and G$. I did 2500m run, 100 push ups, 100 box jumps. Ian did 1400m run (extra 400...), 200 box jump, 236 push ups. Garrett did 2500m run, 100 box jump, 64 push ups. Overall felt great! Little long, again... but I liked the moves.

March 20, 2012

5pm @ FiveStar


Strength: Back squat 1RM
100x5, 120x3, 140x1, 150x1, 160xF, 155xF
Stayed the same as last time. Sticking point at bottom, badddd. Use bands!


WOD: 10min AMRAP
- 6 deadlift
- 8 burpess
- 10 KBS
- 20 double unders

Weight/Specs: 135#, 35#, singles
Result: 4 6/2/0/0
Notes: too heavy for DL, esp after last week :( anddddd could not get doubles. Shouldn't have worn fivefingers, haha! But glad to be "back", if only for a night!

March 19, 2012

6pm Class


WOD: 8RFT
- 5 Wall climbs
- 10 SDHP
- 100m sprint- over wall barrier

Weight: 65#
Result: 20:40 (ish... we pulled the clock outta the wall)
Notes: Too long, too much shoulder... but I did like the moves!

March 17, 2012

Happy St. Patty's!


WOD: Games 12.4
12 min AMRAP
- 150 wallballs
- 90 double unders
- 30 muscle ups

Specs: 15# at 9'
Result: 152
Notes: Had almost 2 min to do DU, but just couldn't get em! Oh well, I'm thrilled with my wallballs :)

March 16, 2012

4pm Class


WOD: 5 rounds for time
- 10 pull ups
- 15 box jumps
- 20 SL sit ups
- 25 push ups

Specs: red band, 20" (not games standard), push ups on knees
Result: 13:52
Notes: Didn't want to destroy myself before games WOD tomorrow, so took it kinda light on moves. Good work out!


After Party: Plank- 2 minutes

35 burpeeeessssss

March 14, 2012

6PM Class

Strength: Deadlift
135 x 5, 155 x 5 x 3, 175 x 3 x 2, 185 x 1, 195 x 1, 200 x 1 x 2!!!! :)

WOD: For time
21-18-15-12-9
Thrusters
T2B

Weight: 65#
Result: 16:44
Notes: thrusters slow, but concentrated on form. Toes to bar became unefficient towards end- Meg worked with me on throwing legs down AND back slightly. Need to work on grip, still. Overall great workout!
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March 12, 2012

5:30 Strength/ 6pm Class


Strength: Bench press
55# x5, 75# 3x5


WOD: "Helen"
- 400m run
- 21 KBS
- 12 pull ups

Weight: 35#
Result: 11:13
Notes: Run was decently strong. KBS good, broke up the last set, shouldn't have! Pull ups were good round 1, broke up 3x round 2, broke up 5x round 3... Meh. BUT! Did almost a minute better than last time I did Helen, WITHOUT a band :)

After party: Tabata push ups
15-10-9-9-7-7-7-7

Wham! Dying though. But good! Improvement from the past. Didn't over-strain myself in early rounds. Made a big difference I think.

March 10, 2012

8:30am Class


WOD: Games 12.3!!
18 min AMRAP
- 15 box jumps
- 12 push press (or anyway to overhead)
- 9 T2B

Weight/Specs: 20", 75#
Result: 6 15/0/0
Notes: Awesome! Slower on box jumps than I'd like, but everything else felt great. Did mostly push jerk starting round 3. Probably best toes to bar yet. **key- drive feet straight down. Huge help! Also, my 1rm when I started for press was under 70#, so this is a HUGE improvement :)

DAY 30!

WE MADE IT!


Breakfast
Western fritatta- 2 egg, 1oz ham, some pepper, and leek with 1/4 avocado and chives
2400mg fish oil
20oz tea
Lunch
500mL water
Salad- 1 cup lettuce, 1 cup spinach, 3oz chicken, 2 thin slices bacon, 1/3 cup cukes, 1/3 cup tomato, 2 tbs sliced olives, 1 tbs roasted red peppers (HOT!), oil and vinegar
more water, 500mL
Dinner
2 cup lettuce with some carrot slivers and mushrooms, oil and vinegar
1 coconut shrimp, breading removed :)
12oz NY strip, 1/2 cup broccoli with oil
5oz Pinot noir
20oz tea

Day 29

Breakfast
3 eggs, 1.5 cups kale, 2 tbs olive oil, 1/2 avocado
40oz tea
2400mg fish oil
Lunch
3oz chicken, 1 cup roasted carrots, parsnips, and onions
500mL water
Dinner
MacD's Bacon Ranch Salad with grilled chicken: 2 cups lettuce, 4 grape tomatoes, 1 tbs bacon crumbles, 3oz chicken, 2 tbs cheese, a few slivers of carrots, nominal amount of dressing.
500mL water
Snack
1.5oz nuts
12oz decaf green tea

Sent from my Verizon Wireless BlackBerry

Day 28

Breakfast
3 eggs, 1 1/2 cup kale, 2 tbs olive oil, 1/2 avocado
2400mg Fish oil
32oz tea
Snack
1 banana, 2oz nuts
500mL water
Dinner
500mL water
3 prosciutto wrapped shrimp
3 cups lettuce, 1/4 cup walnuts, 2 tbs some kinda crumbled cheese (not by choice, it was already mixed in!), 1 wine poached pear
8oz bacon wrapped filet mignon, 1/2 cup green beans, 1/4 cup mashed potatoes
1 cup water
4 glasses wine (20oz or so)
3 blackberries, 2 grapes, 2 chunks pineapple, 2 spoonfuls of creme brulee...

Day 27

Breakfast
3 eggs, 1 cup kale, 2 tbs olive oil, 1/4 avocado
2400mg fish oil
20oz tea
Snack
4oz coffee
20oz tea
7 banana chips, 1 tbs almond butter
Lunch
3oz chicken breast, 1 cup roasted carrots, parsnips, and onion
Just a few nuts. Like 4.
500mL water
Dinner
3oz chicken breast, 1 cup roasted carrots, parsnips, and onion, 1/4 avocado
500mL water
Snack
10 or so banana chips, 1 1/2 tbs almond butter

Day 26

Breakfast
3 eggs, 3oz mushrooms, 1/2 cup spinach, 1/4 avocado, 1 tbs olive oil
2400mg fish oil
16oz tea
16oz tea (mid morning)
Lunch
3 cups lettuce, 1/3 green pepper, 5 olives, 3oz sardines in tomato sauce, 2 tbs balsamic vinegar, 1/4 avocado
500mL water
Snack
1 naval orange, 3oz mixed nuts
1 cup water
Post WOD
2 scoops protein powder, 500mL water
Dinner
FOOD COMA!
Side salad with lettuce, 2 slices cuke, 2 cherry tomatoes, 2 olives, and oil and vinegar dressing
12oz Delmonico steak with sliced portobellos, sauteed tomatoes, and prosciutto, in a demi-glaze with 2/3 cup steamed vegetables
8oz Cab/Merlot blend
16oz water

4pm Class


WODs: 12.2
10 Min AMRAP Snatch ladder
- 30 @ 45#
- 30 @ 75#
- 30 @ 100#
- Max @ 120#

Result: 33
Notes: I got 3 at 75#! PR for weight. Not the prettiest snatches, more like muscled up, but whatev. Haha. I can do 65 almost no problem. But I don't get under the bar. I NEED to work on drop. With legs...

2/29/2012
For time:
- 15 HSPU
- 25 T2B
- 50 Push ups
- 800m run
- 50 Push ups
- 25 T2B
- 15 HSPU

Specs: 45 & 10# plates, regular push ups
Result: 20:36
Notes: Holy shoulders, esp after snatch work out. Push ups were tough, but I got through em. Need to work on grip for toes to bar. Well, for anything really.

Crossfit break for about a week. Traveling for work, need to rest the body. Hammy is feeling better, but after tonight probably back inflamed a bit. I'll miss youuuu!

Day 25

Breakfast
Eggs. Like 1 1/2 cups worth. Hotel style, not sure how they were made...
2400mg fish oil
20oz tea
Lunch
10oz black coffee
4 hard boiled eggs, 1 med-lg banana, 2oz nuts
500mL water
Snack
4 apricots, 2oz walnuts, 1 carrot stick, 2 tsp almond butter
500mL water
Post WOD
2 scoops protein, 500mL water
Dinner
4oz chicken thigh with skin, 1 carrot and 1 parsnip, steamed and sauteed in olive oil and coconut milk with sesame seeds
8oz water

6pm Class


**Hammy still bad :(


WOD: "Jackie"
- 1000m run
- 50 thrusters
- 30 pull ups

Weight/Specs: 45#, blue band
Result: 10:30
Notes: Used a band... don't want to over kill myself for games WOD. Thrusters felt good. Nothing special. Need to work on dead hang for pull ups for grip.