4/5

WARM UP

Soccer drill down Ritch Street 1x
1 mile run - alt. 1700m row

MOBILITY
Calf stretches


LAST TIME I did FGB on 1/16:
WOD - Fight Gone Bad
Wall Balls (14#) – 21/20/14
SDLHP (55#) – 21/19/16
Box Jumps (20”) – 20/18/16
Push Press (55#) – 21/20/14
Row – 6/7/6
Score: 239

TODAY:

WOD - Fight Gone Bad
Wall Balls (14#) – 20/21/20
SDLHP (55#) – 20/21/20
Push Press (55#) – 20/21/20
Box Jumps - alt step up to high box (24”) – 17/17/17
Row – 6/6/6
Score: 251

**My lowest average I wanted was 20, which I succeeded and beat my last score from 1/16 at RX (all weighted exercises)!!! However, Aaron suggested not to do box jump even at lower level, because my achilles. My alternative was a 24" step up. Which, I am short, so this was still challenging! Not a bad Wa to start Thursday morning!!!

4/4

REST DAY - took it easy today. Tomorrow FGB!!!

4/3

WARM UP
500m Row
30 Dislocates and Lunge

3 rounds:
5 Pullups
10 Sit Ups
15 Squats

Wall Climbs (Chest to wall) - 3x

WOD 1
2011 Nor Cal Regional for time
Run 800m
30 Handstand Pushups
Row 750m

Time: 10:29

**Little slow on the run, but made up on the HSPU!

Wod 2
Double Tabata
Burpee Pullup
DB Thruster (25#)

Score: 5/8

**Alternated between pullups and burpees each round to get my heart rate up, instead of burpee step up on box and pull up. This would have given me lower numbers. I still felt a bit slower than normal, but good workout.

4/2

WARM UP
1000m row

3 Rounds:
20 OHS
20 Situps
20 Pushups

STRENGTH
High Bar Back Squat
5x5

95-115-135-145-150

2010 NorCal Sectional
6 Min Clock
Run 800 M
AMRAP Overhead Squat (65#)

Score: 42

MOBILITY
Couch Stretch - 1 min ea side

**I finally started to add running gradually back in slowly...the first leg of Ritch Street was ok, but the next few were tough on the achilles. I went a bit lighter on the weight, because I thought running would slow me down, so I had to make up here. I will just keep building up on the running...I'll get back!

3/30

WARM-UP
Run around the block 2x
Junkyard Dog - alt. Row 500m

**I gave running a shot, a bit slow trying to strech that achilles out. Not too fun, but will slowly get back!
Jumping wasn't a good idea after this, so went to the row and concentrated on pointers from Aaron!

STRENGTH
Tempo Front Squats (3 seconds down, 1 second hold, & 1 second up)
3-3-3-3-3
75#, 85# 2 sets , 90#

*So, I thought Natalie said for every 3x1x1 you do 3x to = 1 total, so I did 9 for every 3...maybe I misunderstood, because people finished much faster. But, I didn't look at everyone's weight either. I got through 4th set 3s half way...in reality 29 sets 3x1x1. Increasing weight was slow, but with the way we did the Tempo I think it was ok!


WOD
3 Rounds:
20 Front Squat (85#)
460m (Around the block) - alt. for 450m row

Time: 13:22

Finished with some mobility for ankle and back. Hooray for the weekend!!!

3/29

Warm Up
1947m row

**Aaron was helping me perfect the mechanics! Some great pointers to make it more efficient!

Bench Press 5 sets of 3 reps
95#, 105#, 110#, 115# 2x

**The first set of 115# I got up with a little struggle, second set was all good!

Nasty Girls
3 rounds:
50 air squats
7 muscle ups (modified with 14 ring dips with thin black band + 14 ring rows with MU grip)
10 hang power cleans (75#)

Time: 10:27

**I probably could have gone up with the Hang Power Cleans a bit... Started low because shoulders and had to pick a weight fast and one that we could do 10 without dropping. I will go up next time for sure!

3/28

REST Day from Class- I also noticed there were a few things I would have to sub out, i.e. DU, Box jumps, so decided to take a break and do a mini workout at home.

MOBILITY - 20 min.
** Feeling those shoulders from yesterday, so used roller and lacrosse balls to try and loosen up.

TABATA - Hollow Rock hold

WOD

5 rounds:
3 min elliptical (yes - I know, but this was the only cardio I had access to quickly)
20 Push Ups
20 CF Sit Ups
20 Squats (15# held to side)

Time: 29:20

**Used low weight to pull shoulders down and have just a little resistance. Worked up a sweat!

3/27

Warm Up
Row 500m

3 Rounds
3 rope climbs - got to 4 rope climbs big class...but got up there every time!!!
12 Pistols - used band
15 Hollow Rocks

"Del" for time
25 Burpees
Run 400 meters - 500m row as alt.
25 Weighted Pullups - Dead Hang Pull Ups
Run 400 M - 500m row
25 Handstand Pushups - 2 mats
Run 400 M - 500m row
25 Chest to bar - Kipping Pull ups
Run 400 M - 500m row
25 Burpees

Time: 23:29

**I liked this one! Def a lot of shoulders and yes I went with row on top of that! I want to practice chest to bar more in order to add to this workout, I opt'd for kipping pull ups. Still did row today...getting closer to getting back.

3/26

WARM-UP
Burgener Warm-Up
Burgener Skill Transfer

Abmat Tabata - 10

STRENGTH
Push Press
10x2 and hold for 3 seconds at top
Rest 2 min between sets

75#

**I did attempt 85# and probably could have pushed a bit more...but, 75# felt good today. Just room to grow!

FINISHER
8 MIN AMRAP
8 DB Push Press (25#)
8 Burpees
8 KB Swings (40# dumbell)

Score: 5+11 (according to text RX...text said 1 pd was RX, but the wall said 1.5...I did the middle 40#)

*Felt the shoulders the last few rounds. RX on the wall said 2 pd/1.5...I thought about trying 1.5, but went in the middle with the 40# weight. I think this was a smart decision and I still felt a good burn!

3/23

**My BDAY WORKOUT!!!***

Warm Up
500m Row
50 DU - did 19 DU and then moved to 20x Ab Mat sit ups as alt. (achilles tight...tried it though)
25 Air Squats
400m Row
40 DU - alt. Ab Mat sit ups 20x
20 Air Squats
300m Row
30 DU- alt. Ab Mat sit ups 10x
15 Air Squats
200m Row
20 DU - alt. Ab Mat sit ups 10x
10 Air Squats

**Didn't get to 100m row we ran out of time. Great warm up though... love to do it again full force with DU!

Strength
Front Squat
10x2 2 min

75#, 95#, 115#, 125# 2x, 130# 2x, 135# 2x, 140#

For Time...
30 Walking Lunges (25# plate)
Ritch Street Sandbag run - alt. 400m Row
30 Walking Lunges (25#)
Ritch Street Sandbag run - alt. 400m Row
30 Walking Lunges (25#)

Time: 8:55

**Since, I didn't get the weighted run... I made myself use 25# plate for the walking lunges! It was a good workout to start off my BDAY!

3/22

REST DAY
Took today off. My legs were feeling those DB Thrusters today! Good hurt!

3/21

Warm Up
I honestly cannot remember what we did to warm up...hmmm...
Must have been good!

Strength
Push Jerks 7x3/3 min
Worked up to 105# (PR)

WOD
Five Rounds:
Row 250 meters
15 DB Thrusters (25#)

Time: 11:16 (RX)

**I booked it in this one getting 15x DB Thrusters out the 1st time, then 10x and 5x the rest! First one done. But, will I feel the legs later! It is worth it!!!

3/20

Warm Up
Easy 2 MIN Row
then
3x1 MIN Hard Rows for Distance

589 start - 236 - 228 - 225

*Warmed up about 3.5 min instead and cut down from 5 hard rows to 3. Started strong. Need a little more pull to get more distance. But, better!

STRENGTH
Back Squat
5x5

95# - 125# - 145# - 155# - 160# - tried 1 more at 165# only got 2x

**Did some stretching to get deep in the squat. My goal is to get more reps at 165#!

WOD
Double Tabata
KB Swing (1pd)
CF Push-ups

Score: 10/9 (RX)

**These felt good. But, was really getting tired with the push ups toward the end and broke up a couple.

3/19

REST DAY - I was out of town the last couple days and was under the weather yesterday. I decided to take a break.

3/16

Warm Up

Few DU practice
Stretching achilles big time

CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots - 9 feet (14#)
90 Double-unders
30 Muscle-ups

Score: 137

**I am just going to say 2 things... I HATE wall balls! Why did I go out last night! Yes, got home at 9p, but that was not smart. So, it showed in my score. 9 feet is a bit higher than I am used to, but I was getting there. It definitely made a difference in my score. I was so close to finishing at least WB. I am pretty good at DU and thought I'd get these in! So, just to make myself feel better I still finished with the last 13 WB and 90 DU! And yes I shot through them. Eeeeh!!! Well I did it! That is what is important. I would try again, but I am headed to AZ. So, I have to live with it. Thank you Jeanne for being there to judge and push me!