Saturday, 3.30.13

13.4 CrossFit Open Redo

Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...

95.....I made my goal. And I was 56th on this workout which has put my at 39th overall. ONE MORE WEEK!!!

Friday, 3.29.13

Strength: 

Power Snatch- 70x5, 80x4, 90x3, 100x2, 110x1 (EASY), 100x3, 100x3, 100x3

Bench Press- 70x5, 90x4, 110x3, 130x2, 140x0, 128x3, 116x5, 107x10

Conditioning: 5 Rounds of
-10 KB Swings @ 53lbs
-10 Wall Balls
-30 Russian Twists @ 25lbs
-30 Double Unders

Somewhere between 10-12 minutes. I didnt really time it because it was my active rest conditioning for 13.4 tomorrow. I feel like I am not getting to do regular conditioining lately, and it kinda sucks! I have to take more rest than usual. So glad the open is almost over.

Thursday, 3.28.13

13.4 CrossFit Games Open Wod

Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...

I got 85.........I was PISSED. DId way too many things wrong. Totally redoing this and the goal is 95.

Strength:

Back Squat- 95x5, 135x4, 155x3, 175x2, 195x1, 207x3(PR-209 next), 187x5(PR-189 next), 170x7(PR-173 next)

Weighted Chin Ups- BWx5, 12.5x4, 20x3, 30x2, 40x1 (PR!), 27.5x3 (PR), 21x5(PR), 13x8 (PR)- all sets were strict!

Wednesday, 3.27,13

ACTIVE REST DAY

Don't remember, but I did stuff........13.4 tomorrow!

Tuesday, 3.26.13

Strength:

Deadlift: 125x5, 155x4, 195x3, 235x2, 260x1, 276x3 (278), 250x5 (252), 230x10 (235)

Dips: 7,7,7,7,7,7,7,7, (possibly one more set of 7 because I think I did an extra..) Next time do 5x8

Conditioning: 

21-15-9-6-3
-Overhead Squat @ 65lbs
-Burpees

8:15ish (all overhead squats were unbroken)

Wait 2 minutes

5:00 AMRAP of:
-4 Shoulder Press @ 45lbs
-8 SDHP @ 45lbs
-12 Front Squats @ 45lbs

4rds + 15

I'm tired and my conditioning has been crap lately. Im taking an active rest day tomorrow and hopefully ill be ready for 13.4 on Thursday.

Monday, 3.25.13

Strength:

Front Squat- 75x5, 95x5, 120x4, 140x3, 160x2, 180x1, 175x3 (177 next), 158x5 (160 next) , 141x7(142 next)

Weighted Pull Ups: Bodyweightx5, 5x5, 10x4, 16x3, 25x2, 35x1, 27x3, 19x5, 12x8 (Stay)

Conditioning: 2 Rounds of
-500m Row
-10 Chest to Bar Pull Ups

Today was weak conditioning. My back and neck is tight today so I didn't want to do much. I may come back tonight and do something. I don't like how I haven't been able to do my regular training lately. I feel like I do only strength one day and only conditioning another day when I really should be doing both.

Later: Handstand Walk Practice!! Got about 7 Feet!!

Sunday, 3.24.13

13.3 Open Workout Redo

12:00 AMRAP
-150 Wall Balls
-90 Double Unders
-30 Muscle Ups

248 (8 Muscle ups!! Had 9 attempts)

I pr'd on Karen (6:13) and got my DU all done at 7:54. So I had 4 minutes to do my muscle ups. I am pretty happy with my score, although getting all 9 muscle ups would have been nice. But this is 8 more muscle ups than last year, so I cant complain. 

Saturday, 3.23.13

ACTIVE REST DAY

1000m Row

65 Warrior Sit Ups

2.5 mile walk are Lagoon Valley.

Tomorrow is my Redo for 13.3!!!! So Nervous!!!

Friday, 3.22.12

Strength:

Power Clean: 75x5, 100x4, 120x3, 135x2, 150x1, 140x3, 130x5, 115x11 (go up by 3 next time)

Shoulder Press: 66x5, 76x4, 86x3, 91x2, 96x1, 88x3, 83x5, 78x8 (go up by 1 next time)

Conditioning: 

None, but I did help Brad move later that day....lots of stairs and moving heavy crap. So it counts.

Thursday, 3.21.13

13.3 Open Workout

12:00 AMRAP
-150 Wall Balls
-90 Double Unders
-30 Muscle Ups

245 (Got 5 muscle Ups out of 7 attempts) I will be doing this one over! My goal is 247! I will have done this workout 3 times this week by the time I redo it!

Strength (later same day):

Weighted Chin Ups: Body Weightx5, 12.5x4, 20x3, 27.5x1, 37x5x1 (PR!), 27.5x3, 21x5, 13x7 (stay here)

Dips: 5x5

Toes To Bar: A Bunch

Wednesday, 3.20.13

Active Rest Day:

1 Mile Jog/Run

4 Rounds of:
-10 Turkish Get Ups (5 Each Side) @ 26lbs
-10 KB Swings
-12 Warrior Sit Ups
-25 Double Unders

Tomorrow is 13.3 workout and we just found out what the workout is. Its the SAME FREAKING WORKOUT that I did YESTERDAY!!! GREAT!

Tuesday, 3.19.13

Strength:

Power Snatch: 65x5, 75x4, 85x3, 95x2, 105x1, 105x3x1(ful snatch), 95x3(full snatch)

Bench Press: 65x5, 85x4, 105x3, 125x2, 140x1 (PR!!), 128x3, 115x5, 105x11 (stay, or go up 1 lb)

Conditioining: 12.4
12:00 AMRAP
-150 Wall Balls
-90 Double Unders
-30 Muscle Ups

241 (had 5 muscle up attempts, only got 1)

Olympic Lifting: SNATCH!

-(75x3)2, (90x3)2, (100x2)3
-Hi Pulls: 100x5
-Snatch Dead Lift 5x5 @ 165lbs

Monday, 3.18.13

Strength:

Back Squat: 95x5, 135x4, 155x3, 175x2, 195x1, 205x3, 185x5 (PR), 168x10 (only go up 2 or 3 lbs next time)

Weighted Pull Ups: Body Weightx5, 7.5x4, 15x3, 22.5x2, 32x5x1, 25x3, 17.5x5, 10x8 (ALL STRICT!!)

Conditioning: 3 Rounds of:
-7 Ground to Overhead @ 95lbs
-400m Run
-15 Toes to Bar

11:50......Did the toes to bar easily today and I was able to string them together!! Yay! I did power snatches for the ground to overhead. Tired to do a muscle up right after, but my hands were killing me so it didnt happen.

Saturday, 3.16.13

13.2 Redo!!

10:00 AMRAP
-5 Shoulder to Overhead @ 75lbs
-10 Deadlifts @ 75lbs
-15 Box Jumps @ 20 Inches

317...(10 Rounds plus STO, DL, and 2 Box jumps)....Not too happy with the score. Glad I improved, but I felt weak. Damn Box Jumps. The good news is I am still in 46th place, so I still have a chance to make it to regionals. I got 65th place in this workout.

Friday, 3.15.13

ACTIVE RECOVERY DAY

Dips: 6,6,6,6,6,6

Muscle Ups: 1,1,1,2(!!!!!!pr!!!!), 1, 2 again!!!!

Russian Twists: 30, 30, 30, 30, 30

Thursday, 3.14.13

Strength: 

Overhead Squats: 75x5, 95x5, 115x3, 130x2, 140x1, 145x1, 137x3, 127x5, 117x10

Weighted Chin Ups: Bodyweightx5, 7.5x4, 15x3, 22.5x2, 30x1, 23x3, 18x5, 11x7 (last 2 slight kick)

I am now back on schedule with Brads strength program, which is why I did overhead squat twice this week.

Conditioining: 13.2
10 min AMRAP
-5 Shoulder to Overhead @ 75lbs
-10 Deadlift @ 75lbs
-15 Box Jumps @ 20inches

301 (10 rounds + 1 STO) DEFINITELY doing this one over. My box jumps were way too sloppy!

Wednesday, 3.13.13

ACTIVE REST Conditioning:

-1000m Row

Then 5 Rounds of
-10 KB swing @ 53lbs
-20 Air Squats
-25 Russian Twists @ 25lbs

Then 4 Rounds of
- Hand Stand Practice
-25 Russian twists

Tuesday, 3.12.13

Strength:

Hang Power Cleans-65x5, 85x5, 105x3, 125x3, 140x3, 135x3, 130x5, 120x10

Shoulder Press-65x5, 75x4, 85x3, 90x2, 95x1, 87x3, 82x5, 77x8

Skill: EMOM  for 10:-00- 2 Handstand Push Ups

Conditioning: Tabata
-Thrusters @ 65lbs
-Rest 1 min
-Warrior Sit Ups
-Rest 1 min
- Hand Release Push Ups

lowest score for each: 6, 8, 7 (total score for each, 63, 81, 82)

Monday, 3. 11.13

Strength:

Overhead Squat- 65x5, 95x4, 105x3, 120x2, 140x1, 135x3, 122x5, 110x7

Weighted Pull Ups- Bodyweightx5, 7.5x4, 12.5x3, 22.5x2, 30x1, 22x3, 16x5, 7.5x7 (stay at all these weights next time)

Conditioning: 5 Rounds of
-20 Overhead Walking Lunges @ 35lbs
-15 Box Jumps @ 24inches
-10 Chest to Bar Pull Ups

Did 1.5 rounds then fell and busted my shin open to the bone.......Great. I need stitches, but instead Ill butterfly stitch it at home!

Saturday, 3.9.13

Week 1 out of 5 for CrossFit Games Open

13.1: Complete all you can in 17:00 of:

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible till time is up

177 (got all the way to 27reps at 100lbs)
-finished 40 burpees and 30 snatches @ 45lbs in 3:44
-finished 40 B, 30 S, 30 B, 30 snatches @ 75lbs in 9:55

I went unbroken on the 45lb snatches, and I started split snatching right at the start of the 100lb snatches and that saved a lot of time. I also did sets of of 4 and 5 @ 75lbs. I'm happy with my score. So close too finishing the latter! 

Friday, 3.8.13

Strength: 8:00 am

Front Squat-85x5, 100x4, 115x3, 145x2, 170x1, 160x3, 165x3, 170x3 (didnt go with reverser pyramid today, wanted to do heavy sets but not as many reps to save legs for tomorrow for 13.1 again)

Bench Press- 45x5, 75x4, 90x3, 115x2, 130x1 (PR), 135x1 (PR!!), 120x3, 110x5, 102x12

Active Rest: 5:00 pm
-45lbs snatch practice (Muscle snatch, power snatch, split snatch
-snatch shrugs
-Russian Twists
-Stretch
-Burpees

Tomorrow is my redo for 13.1!!

Thursday, 3.7.13

Week 1 out of 5 for CrossFit Games Open

13.1: Complete all you can in 17:00 of:

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible till time is up

170 (got all the way to 20reps at 100lbs)
-finished 40 burpees and 30 snatches @ 45lbs in 4:13
-finished 40 B, 30 S, 30 B, 30 snatches @ 75lbs in 10:37

I will be redoing this on Saturday. I took it slower in the beginning trying to save energy for the 100lb snatches. Turns out, those werent heavy. Saturday I will speed it up. 

Wednesday, 3.6.13

Active Rest Day

1.5 mile Run-not timed, but took about 12 minutes

12:00 AMRAP (super slow and no intensity)
-3 snatch grip shrugs @ 65lbs
-20 Russian Twists with small 25lb plate
-18 Double Unders

Lost Count around 13 Rounds.....Probably did 16 or so. Trying out CrossFit games open wod 13.1 tomorrow!!

Tuesday, 3.5.13

Strength:

Deadlift: 125x5, 155x4, 205x3, 235x2, 260x1, 275x3 (YIKES! Stay here next time), 248x5 (go 248 next), 225x12

Strict Pull Ups: 5 (bar), 3 (rings), 5 (bar), 3 (rings), 5 (bar), 3 (rings), 5 (bar), 3 (ring)
*all ring pull ups were done with turn out at the bottom. All pull ups were from a dead hang and with no kip

Conditioning: 5 Rounds of
-3 Push Press @ 85lbs
-5 Burpee Box Jumps @ 24inch
-10 Sumo Deadlift High Pulls @ 85lbs
-35 squats

11:27......Legs are done!

Monday, 3.4.13

Strength: 

Back Squat: 95x5, 120x4, 140x3, 170x2, 190x1, 202x3, 182x5, 165x8 (go 205, 185, 168 next time)

Dips: 6,6,6,6,6,6,6

I was supposed to do overhead squat and weighted pull ups today. I decided to skip that to let my neck heal some more. The first open wod is in 3 days!!

Conditioning: 5 rounds of
-10 Deadlifts @ 175
-15 Box Jumps @ 24inches
-20 Hand Release Push Ups

Forgot to start the timer, but I do know it took me 2.5 songs to complete, and that it was less than 9 minutes!

Saturday, 3.2.13

Strength: 5 Sets of max Strict Pull Ups

8,7,6,5,5

Conditioining: Annie

6:14 rx'd

I was going to crush my 6min PR but then I started messing up on my 30's and 20's. I was so mad! And then I jacked up my neck some more from all the sit ups.....SOB!!

Friday, 3.1.13

Strength:

Power Cleans: 65x5, 95x4, 113x3, 130x2, 140x1, 135x3, 125x5(supposed to be 122), 110x16 (supposed to be 108) Wanted to get to 20, but started to feel it in my neck so I stopped

Push Press: 55x5, 75x4, 95x3, 105x2, 115x1, 120x3, 108x5, 96x10 Wanted a few more but I again started feeling it in my neck. I pushed every set down by 5lbs for my neck. Next time go up by 5-10 lbs. 

WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

8:34 rx'd 

21: Power cleans- 13, 5, 3      Dips- 8, 4, and a bunch of sets of 2 and 3

15: PC- 5, 4, 3, 3             Dips- 3, 2, 2, 2, and a bunch of 1

9: PC- 9 unbroken           Dips- 2, 2, and the rest were 1

Need to work on my muscle endurance for dips!!!