Wednesday, 2.29.12

Warm Up: 5:00 row (1100m), 1 handstand hold, 10 pullups, and that is all I had time for

Skill: worked on pulling head through rings and pushing body up all the way. I started with knees and legs on the floor and ended with legs straight and off the ground. This is supposed to help for muscle
up practice. Then I did another 5:00 row (1100m)

Conditioning: 20:00 AMRAP
-4 ring pullups
-4 shoulder presses @ 65#
-8 kettlebell swings at 44#

11 rounds + 2 ring pullups

The real workout was supposed to have handstand pushups in it, but I was not sure if I was allowed to do those since I am in the second trimester now. I have done a few practice handstands in the warm ups today and yesterday, but I didnt want to try them that many times in a metcon untill I knew for sure. I looked it up just now and found that I need to stay away from inverted exercizes now because the blood supply can be cut off to the baby. I was also supposed to do dips after the ring pull ups so that it would be a real substitution for a muscle up, but there were too many people there today, so I modified a lot. Still a good workout though and I am very tired.

Tuesday, 2. 28.12

Warm Up: 7:30 row (1600m), shoulder stretches with red band, 20 pushups, 2x10 second handstand holds, 20 overhead squats, sampson stretch

Strength: Snatch 75%x2, 80%x2, 85%x2
*Done as 1, drop the bar, reset for second rep

35x2, 55x2, 65x2, 70x2

My snatches felt better today. I was able to fully extend once the bar reached pockets, and that helped me to get under the bar better. The hardest part was doing the full squat for the full snatch because I start to get a little unbalanced, but that is similar to overhead squats, so I just need to make sure I am shrugging and stay tight as I throw the weight up and drop under it.

Conditioning: For Time:
Reps of 2-4-6-8-10-12 of:
- Power Snatch (65-75% best lift of the day)
- Box Jump (24"/20")

9:09 @ 65lbs with jump up/step downs from box

5:00 Cool Down Row (1100m)

Monday, 2.27.12 (14 Weeks Preg.)

Warm Up: 500m row, 2 rounds of: 7 wall balls, 10 sit ups, 7 Russian kettlebell swings

Strength: Back Sqaut 3-3-3-3-3

125x3, 135x3, 145x3, 155x3, 165x3

I worked with Kristen Chatterton today and I don't think I would have gone up that high if she was not there to be my partner! My squats felt good today and I may have been able to do 175x3, but there was not enough time.

Conditioning: Complete:
- Run 1 Mile
Rest 2:00
- Run 800m
Rest 2:00
- Run 400m

1 mile= 8:20, 800m= 4:00, 400m= 1:48= 18:08 total

Didn't really want to run, but decided that I have been rowing enough and I am not too pregnant yet to cut out all running. I did find myself going a little faster than I felt like I should (because I wanted to beat the boys, I always get too competitive). I felt very slow, out of breath, and tired with the run. I will have to be careful with running as I get more pregnant because I used to bleed when I ran pregnant with Carter.

11:00ish  Cool Down row (2200m)

Saturday, 2.25.12

Warm Up: 500m row, 1 round of : 5 back extentions, 5 sit ups, 5 box jumps

Conditioning (option 2): “Team Murph”
2 per team-
1. Run 800 m with 25/ 15# plate, team has to run together, does not matter who holds the plate, can switch as often as they want
2. 100 team Pull Ups
3. 200 team Push Uups
4. 300 team Squats, to medicine ball
5. Run 800 m with plate, team has to run together

28:59

I teamed up with Kristin Mai, who is 10 weeks pregnant! I am 14 weeks, and I think she and I did a pretty awesome job. I didnt do as well on the pullups as I thought I would do, but she used a red band so she was able to to a few more than me to keep us on pace. We decided to do hand- release push ups because that is what we saw the  guy teams doing that were ahead of us. We did ten and then would switch. Then we busted out the squats super fast and traded off every 25. After the workout, I ate all my calories back with hamburgers and Kim's peanut butter brownies at the Compound 2 Year BBQ party!

Friday, 2.24.12

Warm Up: 10:00 row (2100m), 3 rounds of: 25ft bear crawl, 25ft crab walk, 5 wall ball cleans, 5 russian kettlebell swings, then Burgener warm up

Strength: Power clean 2-2-2-2-2

75x2, 85x2, 95x2, 105x2, 115x2, 105x3

Wanted to try to do my 1RM for two, which is 125, but I decided to just go back down and see how much I would do at 105lbs.

Conditioning: 5 rounds. Not for time.
- 10 Hang Power Clean (65-70% of todays heaviest)
- 10 Ring Rows

13:?? @ 80lbs

This was not for time, but I was aware that I did it under 14 minutes, which probably isnt that fast, but oh well!

Thursday, 2.23.12

Warm Up: 5:00 row (1100m), 3 rounds of: 7 burpee pullups, 7 sit ups, 7 kettlebell swings

Strength: Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.

65x3, 75x3, 85x3, 90x3, 95x3/ 50lbsx45reps

Worked on lowering the bar slower and pushing up fast once it touched my chest.

Conditioning: 7 rounds for time
- 12 Wall Ball (20/14#)
- 12 Toes to Bar
14:54 rx

Not too happy with my time, but I cant do much quicker when I have a million no-reps during the wallballs. For some reason I had 15 air balls. It's amazing how I did the 9 foot target so easy last week, but the 10 foot target is so hard!

SLOW 5:00 cooldown row (1000m)

Wednesday, 2.22.12

Warm Up: 500m row, 2 rounds of: 5 deadlifts, 5 hang power cleans, 5 cleans, 5 snatch (empty bar)
Skill: Rope climb, spend 15 min working on the skill

1 rope climb, 8 turkish getups on each arm at 35lbs

Conditioning: Max effort Sprints:
- 5 x 500m Rower
Rest as needed between attempts

2:00, 2:00, 1:57, 1:58, 1:56

I almost puked on my last sprint, and I was totally suprised that I got my best time during that round. This was a hard workout, and my heart was pounding like crazy for like 2 minutes afterward. I rested about 3-4 minutes between each sprint.

Tuesday, 2.21.12

Warm Up: 10:00 row (2200m), 2 rounds of: 5 ring rows, 5 wall balls, 5 hollow rocks, 5 back extentions

SWOD: Deadlift 3-3-3-3-3

185x3, 200x3, 210x3, 220x3, 230x3

Felt really good on deadlifts today. I did not feel my back curl at all and I felt my shoulders working and pulling up on the bar which allowed me to keep the weight from pulling me down, which is usually what makes your back round.

Conditioning: 5 rounds for time
-10 Overhead Squats @ 60-65% of 3RM
-20 sit ups
-30 double unders

13:26 @ 70lbs.

Not sure what my 3RM is for overhead squat, but I did know that my 5RM was around 105 the last time I did it. 70 seemed likfe a safe number. 3 of the rounds I did the overhead squats all unbroken. I made sure to do slower situps because last time I did situps (on saturday) I pulled something in my stomach....not good.

7:00 cooldown row very slow (1350m)

Monday, 2.20.12 (13 Weeks Preg.)

Rest Day. Had to work in the morning, and then didnt feel like doing anything all day. Finally got to hang out with my husband and son. so we went to the park!

Saturday, 2.18.12

Warm Up: 5:00 Row (1100m) with out feet strapped in, 1:00 of double unders, 3 rounds of: sampson stretch, 5 squats, 5 back extentions

Conditioning: "Tabata this":
- Tabata Row
Rest 1 minute
- Tabata Squat
Rest 1 minute
- Tabata Pull Up
Rest 1 minute
- Tabata Push Up
Rest 1 minute
- Tabata Sit up
(score is the lowest reps you get on a 20 second interval)

Lowest Reps:
Row= 6, Squat= 16, Push Up= 5, Pull Up= 6, Sit Up= 12    Lowest Reps Total= 45

Highest Reps:
Row=7, Squat= 21, Push Up= 7, Pull Up=7, Sit Up= 12  Highest Reps Total= 54

I realized after the workout that I don't think I have been doing tabata right. Specifically for push ups and pull ups, I paced myself and had a goal of doing only 5 or 6 each round so that I could have enough energy to get through the 8 tabata rounds for that exercize (which would put me at about 12-13 seconds, not 20). I think next time I am going to go all out for the 20 seconds and not worry about how low my reps may be in the next 20 second interval.

Friday, 2.17.12

Warm Up: 5:00min row (1100m), 2 rounds of: 10 hollow rocks, 10 sit ups, 5 burpee pullups

Strength: Pull Up practice.  weighted, strict, kipping

12 mins of 5-7 kipping pullups each minute (10 on the last minute). Started off trying to do weighted, but wasnt feeling it today. Probably should have practiced strict, but again, I wasnt feeling too strong today. My hands hurt alot from all the barbell work this week. I think I did between 65-75 pullups total.

Conditioning: CrossFit Games Open 11.2. 
Complete as many rounds and reps as possible in 15:00 of:
- 9 Deadlift (155/ 100#)
- 12 Hand release Push Ups
- 15 Box jumps (24/ 20")

8rds + 9 DL + 12 PU + 10 Jumps rx'd

I should have had 9 rounds but I had to stop to explain to Erica where Carter's crackers were because he was escaping the play room. I also wasnt able to do fast box jumps like normal because I have to step down now from the top of the box instead of jumping down. But I really liked this workout alot and felt like I did the best I could do today.

5:00min (1100m) Cool Down Row

Thursday, 2.16.12

Warm Up: 5:00min row (1100m), 3 rounds of: tuck hang, 3 push ups, 5 pullups, 7 overhead squats

Strength: Shoulder Press 3-3-3-3-3

35x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3

Shoulder press felt a lot easier today. I maybe even could have gotten 2 or 3 at 85lbs, which is my 1RM, but I wanted to save some strength for the metcon.

Conditioning: CrossFit Games Open 11.4. 
Complete as many rounds and reps as possible in 10:00 of:
- 60 Bar-facing Burpees
- 30 Overhead squat (120/ 90#)
- 10 Muscle-ups

60 Burpees + 14 overhead squats @ 90lbs = 74pts

About 8 of those burpees I did wrong. I was trying to do floppies, which are legal, but Brad told me I can't touch my knees to to the floor, which I thought was legal because I have seen people do it before. After 15 reps of normal burpees, I switched to floppies with knees touching ground for about 8, and then Brad showed my how to do them right. So the next 37 were legal, but I included the 8 I did wrong anyway because I wanted to see how many overhead squats I could do, which didnt turn out like I thought. I had 3:15 left when I got to the squats so my goal was to get between 20-30, and somehow I only got 14. I couldnt shrug my shoulders anymore because they were tired from shoulder press and burpees, so I felt very wobbly and unbalanced.

2 games of ping pong

Wednesday, 2.15.12

Warm Up: 5:00 row (1100m), 50 Double Unders, 2 rounds of: 7 sit ups, 7 back extentions, 7 pushups

Strength: Muscle Up. 2 reps on the minute for 7:00

I did 2 ring dips + 2 ring pullups for one muscle up. The first 4 rounds I was able to get 2 sets of that for each minute, but I think I slowed down on the last 3 minutes and only did one set per minute. The ring pull ups got very difficult.

Conditioning: CrossFit Games Open 11.5. 
As many rounds possible in 20:00 of:
- 5 Power Cleans (145/100#)
- 10 Toes to Bar
- 15 Wall Balls (20# to 10ft/14# to 9ft)

7 complete rounds rx

I was very excited to get the last wall ball at the very last second to complete the round! I was only expecting to do 5 rounds, but after I got 3.5 rounds completed in the first 10 minutes, I knew I could keep up that pace. I did better at my power cleans in the last few rounds than I did on my first. It was hard just going into the workout without any warm up for power cleans, especailly when the weight is so high at 100.  And I never thought I would say this, but I LOVE 9ft wall balls!!!! They were so easy and I hardly got tired at all! There are very few things that make my cuss, but having to no rep myself for not reaching the 10ft wall ball target (or air balling it) is one thing that does (also, not being able to string together my double unders, which I am still pissed about from last week). However I didnt have this problem at all with the 9ft and it was so easy and I was very quick with them. I really liked this workout today because I felt like I was working very hard, yet I didnt really feel like I slowed down my pace. But I can tell you one thing, my shoulders are going to be shot tomorrow. I am so sore from this week!

Tuesday, 2.14.12

Warm Up: 5:00min row (1100m), 3 rounds of: 5 snatch grip deadlifts, 5 hang snatch, 5 overhead squats, 5 toes to bar

Strength:  Power Snatch 1-1-1-1-1

35, 55, 55, 65, 65, 75, 75

Bad day for snatches. Not getting under the bar and jumping too high and kicking my feet back. I never really have had this problem before, so I am not sure what happened today. The last time I did snatches was 2 months ago at the Oly class and I did a lot better then.

Conditioning: CrossFit Games Open 11.1. 
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double Unders
- 15 Power Snatches (75/ 55#)

3 complete rounds + 30 DU's and 6 snatches

Wanted to go for 4 rounds, and I think I really could have if I had a normal bar. I used a different bar for the power snatches and it ripped up the insides of my hand and thumb, so I could only string together 3-4 at a time. Erica and I switched switched back in forth for 2 rounds after we both did 7 or 8 on our own bar, and when I used her bar I was able to string 7 together!

10:00 cool down row (2000m)

Monday, 2.13.12 (12 Weeks Preg.)

Warm Up: 500m row, 10 pullups, 5 pushups, 5 squats
Not too happy about the short warm up. It always happens on Mon/Wed when I am babysitting.

Strength: Front Squat 5-5-5-3-3-3

110x5, 130x5, 135x5, 140x3, 145x3, 150x1

My 5rm is 145 I think, so I should have been able to do a little higher with the 3 reps, but I did a lot of heavy sets that made my legs tired quickly. I only had 1 and a half in me on my last work set at 150. But we were late for the Burgener warm up for our conditioning, so I didnt try it again.

Conditioning: CrossFit Games Open 11.3.
Complete as many rounds and reps as possible in 5:00 of:
- Squat Clean (165/ 110#)
- Jerk (165/ 110#)

10 complete rounds= 20 points

We get one point for a squat clean and one point for the jerk, and luckily I was able to do every set that I attempted. I thought I was going to be able to do at least 3 in one round, but after the first minute I knew there was no way. I at least got two in every minute with about 10-15 seconds rest in between. The cleans were the hardest part for me. The last time I cleaned, I got 115lbs, and just barely got 125lbs, so it was hard to clean, squat, and jerk 110lbs without taking rest after each one.

500m row for cool down

Saturday, 1.11.12

Warm Up: 500m row: 2 rounds of: sampson stretch, 8 ring rows, 8 russian kettlebell swings, 8 air squats (hold three seconds at the bottom)

Conditioning: "Frellen"
- 400m Run
- 21 Thrusters
- 21 Kettlebell Swings
- 21 Pull Ups
- 400m Run
- 15 Thrusters
- 15 Kettlebell Swings
- 15 Pull Ups
- 400m Run
- 9 Thrusters
- 9 Kettlebell Swings
- 9 Pull Ups
- 400m Run

21:51 with 65lbs and 44KB

I probably could have gotten under twenty minutes with this workout, but I have been starting to notice that I get a little sick and out of breath when I go too hard. I took a few water breaks and ran slower than normal on the runs so that I wouldnt overdo it. I have not been paying much attention to the "stay under 140 heart rate" recommendation, but since I have started to feel a little iffy with the high intensity workouts, I decided I need to slow it down today.

Friday, 1.10.12

Warm Up: 400m run, 500m row, 20 wall balls, 3 rounds of: 10 eack extentions, 7 box jumps

Strength: Deadlift 1-1-1-1-1 (not necessarily for a new 1rm)

210x1, 225x1, 235x1, 245x1, 255x1

My 1RM is 265, but there was no way I was going to try to get up to that. I rounded my back on my last set today, so I was definetly done at 255. Plus, I don't think I should be trying to go for a 1RM anymore because it is more dangerous now since I am almost in the second trimester.

Conditioning: 3 rounds for time:
- 10 Deadlifts (275/ 185#)
- 50 Double Unders

10:58 rx

PISSED, PISSED, PISSED about my time. I said SH!# about ten times during it, and I NEVER cus. That should have been a 6 or 7 minute workout for me at the MOST. The deadlifts felt insanely heavy and I had to break it down to reps of 3 and 2. And I couldnt do my double unders for the life of me. I was only stringing together 4 or 5 at a time (10 was my max) because the rope kept hitting my freaking hair. I am not joking, if there was a razor laying around near me at the gym, I would have shaved my head...I was that pissed. I threw my rope down twice, thinking that would teach it a lesson and make me not mess up again, but nope! This is, without a doubt, the worst I have ever done on a workout (probably not, but I am still mad). As you can tell, I have very high expectations for how I should be able to perform, and when I don't meet those expectaions, I am furious. Now I am eating my emotions with sweet tarts and chocolate milk. I am slightly embarrassed at how upset I got today, and luckily no one noticed. But I shouldnt get this upset, because I am going to have a really hard time when I am more pregnant and unable to do half the stuff I can do now. I don't like knowing I didnt do the best I could do. I need to realize that maybe finishing the workout is the best I can do, especially as I get bigger in the next weeks.

Thursday, 2.9.12

Warm Up: 400m run, 500m row, 2 rounds of: 7 wall balls, 7 pushups, 7 pullups

Strength:
- Shoulder Press: 1-1-1-1-1
- Push Press: 3-3-3-3-3
- Push Jerk: 5-5-5-5-5

SP: 65x1, 70x1, 75x1, 80x1, 85x1 (PR!!!)
PP: 85x3, 90x3, 95x3, 100x3, 105x3
PJ: 90x5, 95x5, 100x5, 105x5, 110x5

I was very happy with my performance today. The last time we did this in December, I only got up to 80x1 for shoulder press, 95x3 for push press, and 100x4 for push jerk. This time I was able to complete every rep for each set while increasing the weight every set. It is crazy how hard those 5 rep jerks get at the end because of all the previous work you have done. I did not think I was going to make the 110x5, but I did!

Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps

4 rounds with step downs from 20 inch box

I was very very slow on the conditioning because I was exhausted!! And also because I was not doing fast box jumps. I would jump to the top of the box and then step down slow because I have been told it is not good to do alot of jumping while pregnant. I figured jumping up might be ok since I am only 11.5 weeks, but I decided that jumping down might be too much. Box jumps really arent so fun when you have to do them that slow. It took me like 40ish seconds to do 14 of them!

Wednesday, 2.8.12

Warm Up: 400m run, 4 rounds of: 3 pull ups, 5 push ups, 7 hollow rocks, 9 lunges (on each leg)

Strength: None today. Throwing up all morning didnt leave me any energy. The 20 pushups I did in the warm up can be considered my strength training today!

Conditioning: Rowing SPRINTS
-Row 250m, rest 30 seconds, Row 500m, rest 1:00, Row 1000m, rest 1:30, Row 500m, rest 1:00, Row 250m, rest 1:00, Row 500m, rest 1:00, Row 250m, rest 2:00, Cooldown Row 250m

Total Meters= 3500.

Total Time=??? forgot to start the clock! So I had to count seconds for my rest time, haha! But I guarentee I was sprinting pretty good for me. My 1000m sprint was 4:08, which is very good for me because I suck at rowing! I don't have very good endurance. I always start out strong and keep that pace for about 35-40 seconds and then I start to lose it. One of my 250m was 58 seconds, and one of my 500m was 2:03. Those were my best times. This was supposed to be a running workout, but last week when I ran hard I was in alot of pain in my pelvis/uteran area. And when I was pregnant with Carter, I used to bleed when I ran hard. Jogging is ok and doesnt hurt me, but I didnt feel like making this a jogging workout because that is too easy, so I switched it to rowing.

Tuesday, 2.7.12

Warm Up: 1000m row, 3 rounds of: 5 back extentions, 5 toes to the bar, 5 burpees, sampson stretch

Strength: Barbell Row 5x5

55x5, 65x5, 85x5, 85x5, 85x5

On my first and second sets at 85, I did 4 good barbell reps and then the last one I looked like a turkey (stuck out my neck and pushed my stomach down so the barbell would touch where it was supposed to right under my ribs). This did not make me look cute or graceful. My last set, I refrained from the turkey position and got 5 good reps in, but it was hard.

Conditioning: Tabata (20sec on, 10 sec rest for 8 rounds on each:)
-Kettlebell
-Pushups
-Row

Lowest: 8 KB @44lbs, 6 pushups, 6 calories on rower= 20
Highest: 10 KB @ 44lbs, 10 pushups, 7 calories on rower= 27

Tabata is high instensity interval training. The purpose is to go ALL OUT effort for 20 second, then rest for 10 seconds, then all out effort again for 20 seconds, and then rest for 10, untill you have completed 8 rounds, which is 4 minutes of that exercise.  So we did tabata for 4 minutes on kettlebell, 4 minutes on pushups, and 4 minutes rower. My scores show the highest and lowest reps that I got during a 20 second interval. This workout killed me! I was on the floor for about 3 minutes, completely exhausted, when it was done. But it was a really good workout and you can tell, if you are doing tabata right, that you are training at a high intensity.

Monday, 2.6.12 (11 Weeks Preg.)

Warm Up: 500m row, 5 pull ups, 5 back extentions, 5 thrusters (very fast warm up)

Strength: 5x5 Back Squat at 85% of 1RM

worked up to 5 sets of 145x5

85% of my 1RM would have been 170, and there was NO way I was going to be able to do that. I dont think I have done more than 150x5 before. And I was not feeling strong at all today. I didnt have hardly anything for breakfast so I felt very nauseous. 145 felt very heavy today, and I knew I was not going to be able to do more than that for 5 sets.

Conditioning: Accending Ladder for 10:00 (1 WB 1 PU, 2 WB 2 PU, 3 WB 3 PU........ect)
-Wall Balls
-Pull Ups

10 complete rounds

I did my tenth pullup at the very last second of the workout. This was a very frustrating workout because I kept getting no reps on the wall balls. I would either do an airball or hit the sticker (not over the sticker like I should be). I could have done maybe 1.5 more rounds but I kept screwing up, which was so so frustrating.

5 games of ping pong

Saturday, 2.4.12

Warm Up: 500m row, 2 rounds of: 8 back extentions, 8 pushups, 8 air squats, 1 game of ping pong

Metcon: 150 Thrusters @ 45lbs
-3 push ups at the top of each minute
-Cap time of 30:00

14:48.

My first round I completed 20 thrusters before the minute was up, and the next 13 rounds I made sure to just get 10-12 at least. I went out too strong and fast and could not keep up that pace. I did real push ups till about round 11 and then I did hand release for the next 3 rounds. Good workout! The other option was to do 150 wall balls, which is probably what I should have done because I hate them so much, but I stuck to the thrusters. Also, the real workout said to do 3 burpees, but Craig told all the pregnant people to do pushups instead. I didnt know that burpees were not good to do when pregnant?

Friday, 2.3.12

Warm Up: 5:00 row (1050m), 3 rounds of: 20 double unders, 8 back extentions, 8 pushups, 8 air squats

Strength:  Clean Pulls - 5x3 @ starting at 100% 1rm Clean

worked up to 5x3 @ 125lbs

Conditioning:  Reps of 10-9-8-7-6-5-4-3-2-1:
- Kettlebell Swings (heaviest possible)
- Chin Ups (hardest variation)

10:11 with 44lb Kettlebell

I did the first 10 chin ups all strict, but had to do kipping on the rest of the rounds. The kettlebell made my arms too tired to keep up the strict. I probably could have gotten under 10 minutes, but I was going pretty slow on the chin ups because I kept slipping. I wanted to use 53lb kettlebell, but I have been having a lot of ligament stretching under my pelvis and I am assuming around my uterus, so I decided not to do it. It sucks because I want to be up to the weight that I used to be and that everyone else is at (cough, Brooke) but I can't be selfish right now.....I don't want to hurt or pull anything when I am still in the critical part of pregnancy.

Then I did 1500m row to cool down. I just felt like I had more energy to do something else, so I did. Hopefully I will go walking later with Carter at Lagoon Valley.

Thursday, 2.2.12

Warm Up: 5 minute row (1160m), 3 rounds of: 5 band pull aparts, 4 shoulder stretches, 5 shoulder press, 5 push press, 5 jumping lunges. Then I did 4 strict pullups just for fun.

Strength:  Jerk, Find 3rm

105x3, 115x3, 125x2.5, 125x1

So I was trying to go for 125 because that is what Brooke did. I lost my balance on the last rep at 125 and had to drop the bar. Then when I tried again, I was too tired and dropped it on the way down after the first rep.

Conditioning: As many rounds possible in 10:00:
- 5 Any Way Overhead @ 75% today's max set
- 7 Toes to Bar
- 9 Push Ups

5 rounds + 5 overhead @ 85lbs

The overhead jerks I did got really difficult after doing pushups. I still suck at pushups in metcons and can only do 2 or 3 reps at a time. I always make sure my chest hits the ground, which may be why it takes me longer to get them all done. It doesnt feel like a real pushup to me anymore if I dont go all the way down. Toes to the bar were the easiest thing for me today. Not the best workout for me.

Wednesday, 2.1.12

Warm Up: 500m row, 12 pushups, 5 pullups, 10 situps, 5 wall balls, 10 squats, banded arm streches

Skill: 15:00 of double under practice.

Not a good day for double unders. The most I got today was 24, which isnt even half of my PR of 53. Today was, however, the first day of me having to pee from the double unders. That was not a fun feeling.

Conditioning: 3x300yd shuttles (6x50)
-rest 5 minutes in between each shuttle run

1:00/ 1:01/ 1:01

We had to run basically 50yrds, 6 times. We would have to turn at each 50 yrd and run back, which is what a shuttle run is. The goal is to stay under a minute for each 300yrd shuttle run, but I was not able to do that today.

1.5 mile walk with Carter. It was a very nice day out, so I wanted to take Carter for a walk since I always lock him in the baby prison at the compound.