Tuesday, May 8 - 5:30 class with coach swagger

run about a mile to the gym - quads felt good. no cramps. I've been drinking crazy amounts of water and think I should probably get in on some salt pills as well.

Warm Up-
row 300m
2 rounds:
20 hollow rocks
20 push-ups
20 low bar back squats
20 dislocates

Skill/ Strength-
10, 10, 10, 10, 10 low bar back squats every 4 mins
I worked up to 105# but got all in my head and psyched myself out and couldn't get them all. this was shit today. I'm not sure what was with it. I think I should have stuck to lower weights so I could get my form down because I kept increasing without feeling confident in my movements. shit.

WOD-
row 1000m
30 back squats
run 800m

don't remember my time... came in last in the class.. maybe 14 something.. shitty.
I hated this one. The rowing was fine then I bombed on the squats and felt like my body was falling apart on the run.

I've had too many excuses in the last week. The quad cramp kind of fucked with me and then I went to the Dr about my ankle issues and am so happy not to need surgery but now I'm just waiting for my inserts to come in - until then all I can think about is how much I'm messing up my feet/legs/knees in the meantime. I'm having trouble figuring out the balance between pushing myself hard enough and going easy when I need to. I feel like a pansy if I'm not doing my best, but I also feel like I should mellow out a little bit for the next week or so. I think I should go somewhat easy and let my quads get back to 100%, get my inserts in and see how they feel and THEN get back at it. More stretching too. xx

Monday, May 7
5:30 class with Chris

warm up:
run around block - first run since the quad incident. felt good
30 lunges (couldn't do these. did squats instead)
30 push ups
30 dislocates

skill/ strength:
5x5 dead lift and strict pull ups
got up to 135# on the deadlifts, think I could have gone heavier.
I really need to MTFU with the pull ups. I need to practice these everyday until I have them down.

WOD:
10, 9, 8... 3, 2, 1

DB Bench
DB squat snatch
DB swing

Rx was 25# and I started the bench with that, but moved to 20# for the rest, except the swing, that was at 25# all the way through.

16:06
great workout!

Friday, May 4 - 4:30 sausage class with coach swagger. epic.

warm up- Junkyard dog... or attempted Junkyard dog. I feel like an pansy but need to not strain my quads too much.

skill/strength -
hang power clean movements

WOD:
1000m row
25 pistols - I did one arm KB swings instead
15 hang power cleans 95# - Rx

8:51

the cleans felt good today. glad I did those at Rx. I need to work on getting under the bar more than it coming over me. need to plan my feat harder and drive through at the top.

love this class today - great crew of newbies, plus the ole favorite standbys.

Thursday, May 3 - 5:30 with coach swagger
I somehow managed to loose my forum password and then loose the email to reset my password somewhere in my junk folder.. and so it's been a while. I went on vacation for 12 days. It was amazing. I didn't work out at all, but I did walk a lot. Getting back into the swing of things now...

Warm Up:
double under work

then 2 rounds:
20 walking lunges - couldn't do these, see quad saga below, did kips instead
15 OHS
10 inch worms (not to be confused with THE worm)

Skill/Strength:
DB snatch & pp

WOD #1
5 rounds for time:
7 DB Snatch, right arm
7 DB PP, left arm
30 double unders
7 DB Snatch, left arm
7 DB PP, right arm
30 double unders

19:03

WOD #2
50, 40, 30, 20, 10
row (for cal)
ab mat sit-ups

19:07 - this one is my jam. I love rowing and sit-ups. It totally sucked, but in a loveable way.



AND... some highlights that I failed to log in the past few months:

Feb 23 - Angie - 28:39
Feb 22 - 95# bench ORM... beat that in the past month - up to 100#
Feb 8 - 5k row - 22:48
Feb 2 - Death By Barbell 65# / 17:11 --- the last time I did that was in November and it was 55# / 18:50 - THAT IS SO GREAT!! I was so happy to see that major improvement.



A little love note to my LLF people - I had a crazy quad cramp on Monday that was insanely painful. It came on from seemingly nowhere; I had a really mellow and short run to the gym and just before I was about to sprint my last little bit to the door, my quads seized up. They had had enough and were just over it, apparently. I am not a cryer but this shit brought tears to my eyes. It hurt so badly, and on top of that I was really frustrated that my body wasn't cooperating with me and pissed that I was at the gym and couldn't do the work out (although it was one from hell so maybe no soooo bad that I missed out ). I have to say though, if this had to happen I couldn't have been in a better place for it. I love this community! Thank you particularly to Amy, Gareth, TJ, Sam, Chris, Joel, Sean, Dallas and Dolly (the best dog to lay by your side when you're down). I really appreciated the ice pack, the ibprophen, the gator-aid, the pep-talks and the LOVE. You're all the best. I'm wildly in love with this group of people at LaLanne and once again, I am grateful on a daily basis to be a part of this motley crew.

And in other good news - I don't have to have surgery on my right ankle! I have a big bone spur-type thing that's been hurting lately - particularly after box jumps and running. The Doc thinks an insert will do the trick and I'm hoping I can still keep my killer pink shoes. I feel fast in those things what a relief, I was really sad about the prospect of being out for that recovery. xoxo

Monday, April 2

Warm Up:
1000m row

3 rounds:
20 OHS
20 sit-ups
20 pushups

skill/ strength:
5x5 high bar back squats - Tovah and I did these at 100#

WOD:
against a 6 min clock -
800m run
AMRAP OHS @ 55#

I got 22.

Today was really good stuff. I haven't been posting logs for each wod. I keep spacing it... but all is well. I'm still wildly in love with crossfit and LLF.

Monday, March 26

Warm-Up:
junkyard dogs...

Skill/ Strength: bench press
10x2 every 2 minutes @ 95#

-I think my last one rep max bench was 95# so it was pretty awesome that I made it through this one today. I only failed once. Working on the upper body strength so I can get on with the pull-ups.

WOD: 8 minute AMRAP
8 dumbbell push press/ 25#
8 burpees
8 KB swings/ 1.5 pood

4 rounds @ Rx
25# is HEAVY. the push press got a little sloppy at the end, I maybe should have done it at a lighter weight, but I wanted to finish all the way though at Rx.

great class.

Monday, March 19

there was rowing, walking lunges, Hungarian get ups, running, sit-ups... I did them all today but nothing besides the double unders matter because TODAY I GOT THEM! I almost cried I was so happy.

love this shit.
xoxo

molly - that works out great! I'm inspired by YOU on a daily basis. nailin it all the time! you're the best ever.

fontaine, you're amazing. i'm inspired by you on a daily basis to nail it, whatever it may be.

Monday, March 12
4:30 class with Chris and sausage crew (I heart sausage crew)

Warm-Up: 3 rounds
10 pull-ups
10 push-ups
10 sit-ups
10 squats

Skill/ Strength:
Back squats for days - I got up to 125#
then a few attempts at the old toes to bar because it killed me in the open wod. that was terrible. got some killer tears on my hands, but couldn't get 9 gd toes to bar. so annoying. those are my new jam - right up there with double-unders. I'm all over them = "find a weakness, make it your strength, repeat"

WOD @ Rx
400m run
21 back squats (65#)
400m run
15 back squats
400m run
9 back squats

8:12 - not a terrible time. I was feeling really winded by that run yesterday. Haven't been keeping up with my running at all - likely because I just moved up a hill, not so motivating. I need to get back at it, big time. I'm feeling like I'm about to plateau again, gotta step it up.


and also, since I'm here... Maybe I've said it already, but I just love the gym. I love being there. I love the people there. I love what I do in there. I love how it makes me feel when I leave there. I love how I carry it with me throughout the day. I am so unbelievably thankful to have found LaLanne (thank you, Molly!) and am so happy that it's become such an incredible part of my life. I can see improvements in myself on a daily basis and don't want to stop. I'm stronger, more mentally determined, more flexible, leaner and more energetic. I always wanted to be one of those people who loved working out, those people who had exercise built into their fiber, but I could never find anything that stuck. I'd get really into a particular routine for a while but then inevitably drop off somewhere and then would have to force myself back into it. Crossfit at LaLanne is so easy to maintain because of the community and the work-outs. It's a win-win combo that I love. Thank you to everyone who make me smile when I walk into the guy - you're the best! xoxo

Thursday, March 8

5:30 class with Will and a bunch of other awesome people (yippee!)

warm up:
rope climbs and double unders for days.

* For the life of me I cannot get a fucking double under. I'm getting really aggravated about that. I should totally have them by now - my new goal is to do 50 unbroken DUs by my year mark at LLF - mark it down people: June 28, 2012 I WILL DO 50 DOUBLE UNDERS UNBROKEN. done.

WOD: Tabata this - 4 mins of 20 seconds on, 10 seconds rest:
score is lowest rep count

row - 5 cal
squats - 12
jumping pull-ups - 10
girl push ups - 6
abmat sit ups - 10


good shit. xoxo

Tuesday, March 6 - 5:30 pm Class with Will

Warm up:
3 Wall Climbs (eek! those are hard)
6 Chin ups
9 Hollow Rocks

Skill/ Strength:
Handstand Push ups
5 Reps every 2min for 20min
*i.e. the worst 20 minutes of my life. I got really good at my summersault bail off the box move.

WOD: 15 min AMRAP --- AT Rx --- (I love being able to write that!)
5 Deadlift @ 125#
10 Abmat Sit up
15 KBS

I finished 8+1 and felt awesome about it. My lower back isn't killing me today, which tells me I was doing the deadlifts rights! good stuff all around - that was an awesome workout and a great class - really good people!

I am in love with LaLanne and all of it's people. I want to yell it from the rooftops!

Monday 3/05/12 - 4:30 Class with Chris

Warm Up:
Junkyard dog
Burgener warm up

Skill/ Strength:
Snatch - got a couple at 75#, but I thought I'd be able to get past that - I think the open wod 12.2 has me in my head about that number. next time!

WOD: 8 min AMRAP
2 Front Squats 65#
10 Toes to bar

- this was kind of ridiculous because my toes to bar suck. can't even put up a score, my performance was shit. but a good workout none the less. xoxo

Friday, March 2

4:30 class with will and sausages:

Warm Up (sneaky 1st wod in reality):

500m row
1 min jump rope
5 kips
5 burpees
5 kips
5 burpees
5 kips
5 burpees
1 min jump rope
500m row

skill/strength:
Hang Clean Complex...

WOD:
10, 9, 8 ... 1 reps for time
hang cleans @ 65#
pull ups (with a band, of course)

12:24

* I felt pretty good about that wod because I was sick all week. I didn't push myself all the way because I didn't want to wear myself out too much, just needed a good sweat - even still, it was a descent time.


then... on to the OPEN WOD 12.2:

10 minutes of snatches - 33
I only got 3 at 75#, would have like to get more but I was pleased in the end.

Tuesday, February 28 - 4:30 class with Will

LLF Warm-Up

Strength: Sumo Deadlift
7-7-7-7-7 - every 90 seconds
got up to 125#

WOD -
everyone did "Jerry" but I was sick (still am. blah) so Will (that darling) had me row 5000m instead - finished in 22:48



Open WOD #1 - Saturday, Feb 25

7 minute AMRAP: Burpees - 70