093013 Monday

 leading into CrossFit Earned

am:

A. Deadlift - 1RM for day = 240 PR

B. Strict C2B - 3 x max sets, resting according between 5,5,6

C. 14 TGU (35) alternating

pm:

A. Complex: From Rack: 2 Front Squats + Jerk (then drop, 5 seconds and...) + Clean = 165#

*tried 175 failed on the jerk x2

B. 10.8.6.4.2 = 5:04

Front Squat 143 (floor)

HSPU

*all unbroken 

C. 

250m Row, 6 TGU 26# SPRINT!!!!!!! = 14:30

092813 Saturday

Competitor Girls Training

A. 10RM Front Squat = 180# PR

B. 20 RM Push Press (take 2)  =) = 93#

*last week tried 106 and only got 13 so scaled back to get 20

C. "Kelly" rowing version 25:34

5 rds

400m row

30 box jumps (20)

30 wall balls (14 to target)

* took it easier on the row thought was to save a little energy.  Box jumps were great mostly rebounding stepped down a few on last round but almost all rebounds.  Wall balls were tough only on my breathing (generally my issue).  Took 2nd out of 10.... Nicole came out of nowhere lol had no idea she was ahead might have pushed little harder, maybe ha!

KB Swings at 70# = got 10, 12, 6

*we had no idea we could do these Brandon's challenge "pick a number between 30 and 50, I said 40 so challenge was to swing 40 Russian or 28 over head.  Was surprised could swing as many as I did.

092713 Friday

Route 1

A.  3 tng Sqt Clean Max = 163# PR

B.  (individual)

AMRAP 10 = 5 rounds

5 deficit HSPU ( 45# plates to floor )

10 KB Swings 53#

200m Run

Rest 10 min

C.  Team WOD w/ kellie = 13:11

120 DU between both

60 wall balls w/20# ball

60 pull-ups

60 t2b

60 HC 95#

Finished first out of girls :). Kellie rocked with HPC but I didn't do too bad!  Pull-ups felt great.  Wallballs were awful cause the ball itself was uneven/warped could not throw smoothly.  

092613 Thursday

am: EARLY

A. Back Squat - max for day = 240 PR

rest 5 min

http://vimeo.com/75492518

B. go for a 5RM for day = 220x5, 230x2

C. = 9:40 but jump rope broke probably around 8:30 without malfunction

200 Double Unders

50 burpees AFAP

100 Double Unders

* Burpees not bad kept consistent pace but calves were on fire during DU wore new sneakers maybe a factor not sure

http://vimeo.com/75489151

pm: KIDS CLASS (ish)

A. Snatch Grip DL + Hang (below Knee) Snatch = 115

B. 3RM Hang Snatch = 84x3 didn't try to go higher was running out of time 

C. Approximate times = 2:10, 2:04, 1:45, 1:58

20 CAL AD

50m Sled Push (90# on sled)

rest 6 minutes x 4

092513 Wednesday

Active Recovery Day - worked on clean and jerk light weight 125

092413 Tuesday

Am:

A. OHS - hit heavy Single from Rack in 15 min max = 155 PR

B. OHS - hit 5RM following single as drop set = 145x5 PR

C. EMOM x 18

Odd: 3 HPC @133 + 2 Push Jerks

Even: 6-8 C2B

Did first 3 round sets of 3 hpc then had to go to 2 hpc because couldn't do 3 unbroken

D. 15 Muscle ups - Singles, resting :20 between each

MU were really good tonight - now just to get multiple reps feeling this good lol

+ 10 Muscle up transitions, pull through, don't dip out - didn't do ran out of time

Pm:

A1. Clean Pull 3.3.3 = got up to 175x3

A2. HSPU - deficit (45 lb plates to an abmat) - Strict x Max reps = 5 lol

B. 4 rds AFAP = 4:44 awful had nothing on 2tb had to do singles last 2 rounds :(

10 Burpees 

10 T2B

C. 14 TGU, alternating, light and fast -didn't do no time it's late

092313 Monday

 w/ Kellie/Lindsay/Amy/Mel/Noelle

A. 5RM TnG SqT Clean - 15 min to establish (approx) = 150x5

B. 1RM Front Squat @33X1 (10-12 min) = 195

C. 4 rds = 13:15 or 13:05 

Row 300m

20 Wall Balls (14# to target)

10 Burpee Box Jumps Over (20)

D. 5 min AD Test = 78 cal

^rest and recover before hitting this 

092113 Saturday

A. Power Clean + Push Jerk + Split Jerk - build to heavy single  = 152#

B. 20 RM Push Press = 127x13

C. 10RM Front Squat = 180x9 

D. 5k Row - TT = 22:02

091913 Thursday

With Kellie 

A. Deadlifts = EMOM x 3 TnG DL x 10 min ; ascending, starting at 75%

B. 16:09

50 Wall Balls *each time you break, it's 15 burpees (done immediately)

40 GHD Situps

30 Front Squats (133) floor

20 HSPU

800m Run

*got 40 WB unbroken could have had 50 wasn't really tired just rythem was off

PM:

A. Hang Clean Pull x 5 x 5 sets @100% and above

B. Weighted Ring Dips - 7x2 

C. Cool Down Run

+ 

LOTS of mobility 

*ankles, thoracic, splits

Nutrition

Coffee

2eggs + 1 egg white, avocado, raspberries

091813 Wednesday

1st Session: With Mel = 3+8 Burpees

AMRAP 10

Row 250m

15 Burpees

10 HSPU

rest 5

AMRAP 10 = 3+5 SQT Cleans

Run 200m

15 Box jumps (20 - step down)

10 SqT Cleans (103)

rest 5

AMRAP 10 = 3+9 calories ( hands tore bad bar mu killed had to use just fingertips on last round)

15 Cal AD

10 Wall Ball

3 Bar Muscle Ups

rest 5

AMRAP 3 = 221

Double Unders

2nd Session at home PM: didn't do hands were very sore :(

A. Snatch Pulls 3x3 @110%

B. Clean Pulls 3x2 @100%

C. 10RM Hang Power Clean

D. accumulate 3 min of L-Sits from Pullup Bar

E. TGU - 20 reps alternating

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 banana, 1/2 peach

Slice roast beef

1/2 grilled chicken breast, sweet potato

SFH protein shake w/hmb+creatine

Pork chop, mixed veggies, brown rice

Ice cream :)

Oj w/hmb + creatine

091713 Tuesday

A. Snatch Complex: Deadlift + Hang below Knee + TnG Snatch (set hips properly on the TnG)

105#, 110Fx3

B. Snatch Grip Strict Press - 5 x 3 - ascending - find a 3RM with this

76#x3 might have been able to go up a little but stopped due to time

C. Back Squat Cluster 3.3.3 x 3 - ascending; rest :20, rest 3 min (you will have to play with these weights, as you have not hit these rep schemes on a cluster - ps this one is fun  =)  )

177, 185, 198 x3 felt heavy tonight back was achy squat was very slow felt like

D. 

50 t2(rings)

400m Run

50 kb Snatches (alternating every 5 or 10 * pick from start) (35)

400m Run

50 Pullups

400m Run

14:31 t2rings were hardest wore my gloves was a little slippery I think.  Pull-ups did all butterfly maybe 4 kipping.  KB snatch was easier than I thought but damn kills my forearms from the crashing need to learn to punch through so that doesn't happen. 

E. 7 min cool down row and some mobility - recovery for tomorrow

Didn't do ran out if time

Nutrition

Coffee

2 eggs + 1 egg white, bacon, avocado, strawberries, little oj w/hmb + creatine

Quest Bar

1/2 of a small ice coffee

Grilled chicken, squash. Asparagus

SFH protein shake w/hmb + creatine

1 egg + 1 egg white, turkey apple sausage

091613 monday

Rest day

091513 Sunday

CFNE Comp

---WOD 4 - "Quadzilla"---

6 Minute Time Cap 

 

For time:
Run 200m
4 Front Squats 140#
Run 200m
8 Front Squats 140#
Run 200m
12 Front Squats 140#

5:38

---WOD 5 - "Quest"---

8 Minute Time Cap
50 Pullups
100ft Overhead Walking Lunge 105#
*If Barbell is brought down from overhead, athlete must complete 20 Pullups before returning to lunges.

8:03 - made a little over 1/2 marker

091413 Saturday

CFNE Comp

Workout 1 "Task Priority FGB"---

13 Minute Time Cap
3 rounds:
20 Wallballs (10' target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds

13:44 = 2 rounds + 20 WB + 20 KB + 7 box jumps I think 

Workout 2 - "The Sprint"---
~500 Meter Sprint for time

1:34:31

Workout 3 - "Progenex Force"---

9 Minute Time Cap
24 Burpees, followed by:
3 rounds of:
12 Deadlifts 105#
9 Hang Power Cleans 105#
6 Shoulder-to-Overhead 105#
Then...
5 Muscle-ups

9:03- got 3MU out of 5

091313 Friday

Warm up for CFNE comp

091213 Thursday

GameDay WOD

include movements from this weekend. . 

+ 

10 min Row @Z1

Nutrition

Coffee

2eggs+1 egg white, 1/2 peach, 1/2 avocado, mini bagel w/pb, oj w/hmb + creatine

091013 Tuesday

Deload into CFNE comp

A.  10:11 or 10:05 

20 Burpees

into 2 rds of DT @105

+

5 Muscle Ups

*lots of issues.  Apparently did 27 Burpees, did an extra 2 PC, should have reversed gripped deadlifts then dropped on 11th one and then did double overhand, tried to take iPod off got stuck had to stop...and struggled to hang onto the bar for HPC.  MU I tried false grip should have not done that.  Lots I learned that ill fix the day of comp.

*after WOD I practiced HPC and did them unbroken and MU were better with no false grip I should do better :)

Nutrition

Coffee

2 eggs + 1 egg white, bacon, pineapple, little oj w/hmb+creatine

Cliff builder bar

1/2 grilled chicken breast, pea pods, macadamia nuts

1/2 apple (shared switch Chloe)

SFH protein shake w/hmb + creatine

Grilled chicken sandwich

Kiddie size blizzard from Dairy Queen :)

090913 Monday

A. 9:08

2 rd of WOD 1 from CFNE FGB

20 Wallballs (10′ target)

20 Kettlebell Sumo-Deadlift High Pulls (53)

20 Box Jumps (20)

20 Barbell Shoulder-to-Overhead (65)

10 Calories on the Rower

Rest :30 seconds between rds

*was pretty hard cant imagine going another full round!!

+

B.  600m Sprint - GO

*finished 400 in about 1:20 did better than I thought so hoping a 500 will be better since I was dying after 500

Nutrition

Coffee

2 eggs+ 1 egg white, Oj w/hmb+creatine

Organic oatmeal w/ little strawberries + walnuts

Small ice coffee

pure protein bar

1/2 apple, nuts

SFH protein shake w/hmb+creatine

Steak, spinach, pea pods

090713 Saturday

With kellie, Amy, Danielle 

A. "Jackie" = 8:07 PR

B. 10RM - Front Squat - try to beat last weeks = 178x6 legs were dead form was bad and felt heavy 

C. = 11:56

4 rds

15 Pullups

15 Thrusters 63#

15 Burpees

*thrusters first 3 sets unbroken last set did 10 and 5, Pullups  first 3 sets unbroken think last set was 10  and 5 burpees were tough had no shoulders

Nutrition

Coffee

1/2 cup oatmeal plain, 2 eggs, Oj w/ hmb + creatine

Sfh protein w/hmb+ creatine

Vanilla cupcake (at bday party had no other food ) 

1 grilled chicken breast w/tomato in small wheat wrap

1/2 pure protein bar

Tilapia with mango salsa, steamed broccoli, little rice

090613 Friday

A.  Strict Press 1rm = 93 PR. Finally broke 90 lol

B.  Split Jerk 1rm = 163.  Tried 175 3x but missed would have been 5# PR

C.  4 rounds = 10:15 I think

5 deadlifts @ 193# 

400m run

Handstand walks maybe 30'

*did all deadlifts tng first time doing this weight in a WOD so was happy

090513 Thursday

AM: 

A. 1x AMRAP - HSPU - 31 PR

B. PC - 1RM 155 not a PR

rest 2 min

B. 30 Power Cleans @90% AFAP

Was supposed to do B but failed on my first 140 PC gave up was struggling today.  Brandon changed my WOD 

B Replacement.   EMOM x20 of 5 tng PC 133#, 3 MU

Didn't feel a whole lot better here.  Was able to get a few sets of 5 tng but mostly 4 and a 3 once. MU I had nothing just bad could only get 2 at a time a few times rest just 1. Bad day.

Nutrition

Coffee

2 eggs + 1 egg white, banana, strawberries, Oj w/bcaas + bata alanine

Grilled chicken, mozzarella + tomato sandwich w/fruit cup (maddies for lunch)

SFH protein shake w/hmb+creatine+bata alanine

Steak tip salad, 1/2 sweet potato

090313 Tuesday

A. 1x AMRAP  - Pullups 38 not PR cut on hand so had to wear glove maybe didn't help but shoulder hurt also

http://vimeo.com/73730976

B.  4:50, 5:07 did all KB unbroken

250m Row

15 KB 

25 Burpees

15 KB

250m Row

rest 12 min x 2 rds

***110% on this, first round, make it count! unbroken and pull your heart out on that second 250m

* 5:00 and 5:20 was my time last time i did this WOD in May

C.  1 mile easy trail run with Brandon and Shiloh (actually was pretty winded for an easy run lol)

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avocado, strawberries, small OJ w/bcaas + bata alanine

Cliff builder bar

Roast beef slices, nuts

SFH protein shake w/hmb+creatine + bata alanine

Grilled chicken, zucchini, tomatoes, 1/2 avocado, 1/2 sweet potato

090213 Monday

A. Back Squat - 1RM = 235 PR

http://vimeo.com/73658165

rest 10

B. 90% of A, 1x AMRAP  = 210x8

C. AMRAP 10 of Muscle Ups = 8:50 x30, 10:00 x32

Nutrition

Bacon, spinach, tomato omelette, cup of blueberries + strawberries, grilled blueberry muffin

SFH protein shake w/hmb+creatine

Mixed nuts

SFH protein shake w/hmb + creatine

1/2 grilled chicken, green beans

Dark chocolate chips :)

*didnt eat enough real food today