12/29 12pm w/ Natalie

Warm-up
Ritch St. Run
500 M Row

3 Rounds :30 each
Air Squat
Push up
Squat static hold
Hollow Rock

Skill
Power Clean

First workout in lifting shoes. Felt a difference immediately. Felt more stable, but I think the real benefit will come with squats.

Strength
Power Clean
3-3-3
125#

3 rounds every 2 min @85%
5-5-5
115#

WOD
21-15-9
Power Clean
Toes to Bar
105# 10:39

I like T2B, even though I couldn't figure out how to kip. I ended up doing them strict, and the hardest part was keeping a solid grip. Power Cleans were good, but need to be more explosive. Can get away with it now, but won't be able to add more weight unless I am more explosive into the triple extension position.

This was my last class at Lalanne Fitness. :(

I am moving to the East Bay, so will be switching to Diablo Crossfit. It has been an absolute blast the last few months. I wish I had started earlier, but I am still excited to continue making progress at a new gym. Hopefully I will come back and drop in for a class if I am ever in the city. Thanks LLF coaches! You guys are awesome.

12-27 12pm with Chris

Warm-up

3 rounds, :30 each
Samson Stretch
Walking Lunges
Deadhang Chinup
Pushup
Hollow Rock
Superman
OHS
Dislocate


Skill
Shoot Through
5 rounds 5 reps every minute
Hardest part at first was jumping the feet back, but by round 4 pushups were hardest

Strength
OHS
5 @ 75#
4 @ 85#
3 @ 95#
1 @ 105#
1 @ 115#
Fail @ 125#

Underestimated myself. Should have gotten to 105 sooner so that I could give 120# and 125# another shot. Failed once at 125# but definitely think I could have gotten it. OHS feel much better in general.

WOD
"Nancy"
5 Rounds for time:
250 M Row
15x OHS (65x)

Chris had me row instead of run. Wish it was 400m row cuz 250 seemed like nothing. Did 65# on the OHS. Wrist pain was the limiting factor.

12/26/11 – 4:30pm with Sarah & Rob

Season’s Beatings : 12 Days of Crossfit

Rep scheme follows the song: 1, 2-1, 3-2-1...etc.

1. 200m Run
2. Sumo Deadlift High Pull (95#)
3. Thrusters (95#)
4. Burpees
5. Pull-Ups
6. Push-Ups
7. PVC Abmat Sit-Ups
8. Wall Balls (20#)
9. Box Jumps (24”)
10. Double Unders
11. Kettlebell Swings (1.5 pood) (Did 1 pood)
12. Clean and Jerk (95#)

Time: 39:54. Did 1 pood for the KB Swings.. Everything else was RX.

Awesome workout. The gym was packed but everyone was so spread out that it wasn't a problem. Stuck with TJ and AJ for the first 7 or so sets, but once the runs were more spread apart, I fell behind. The Wall Balls kicked my ass. I am fine on the way up but it kills my back catching them so I end up dropping the ball and doing them one by one. Very inefficient. I did 1 pood for the KB swings. Kinda wish I did 1.5 pood so that the workout was RX but my lower back just can't take 1.5 pood yet. I don't know if it is form or what, but KB swings absolutely kill my lower back.

The good news is that my pullups felt great. Granted it was only 5, but I felt comfortable kipping. DU's were also money. Box Jumps were the easiest part for me..

Overall, hella fun workout! Thanks Rob and Sarah

12/23 12pm with Will

Warm Up
3 rounds, :30 each
Strict T2B
Hollow Rock
Push Ups
Pistols

Strength
Strict Press
3 - 75#
3 - 85#
3 - 90#
3 - 95#
2 - 100#
3 - 100#
2 - 101#
1 - 101#

3 at 100# was rough. Failed the first time but almost had it. Got it the second time because I did the first two reps faster. Will suggested pushing my head forward once I clear my head and that helped. Amazing how 1 pound made such a difference though.. might have just been because I was tired by then

WOD
Burpee Pullups on the minute

Did 10 rounds of burpee pullups, and then went into regular burpees for 3 more minutes. Pullup portion of the burpee pullups were slow. ugh

12/21 4:30pm with Chris

Warm Up
3x :30 each
pullups
pushups
hollow rock
superman

Strength
Deadlift
3 - 205#
3 - 225#
3 - 245#
3 - 255#
3 - 265#

Last time I did deadlifts my back was sore for a few days. It was because I was lifting my butt first and therefore putting stress on my back. I found that if I tightened my abs before I went down to pick up the bar, I was able to stay much more hollow during the entire movement. I need to start with the bar at my shins and push straight up with the legs

WOD
21-15-9
Deadlifts (185#)
HSPU

Can't really do HSPUs so wasnt able to do the WOD. Frustrating. Normally I have no problem kicking up to the hand stand position. Today, for some reason, I couldn't. It might have been because of the push jerks yesterday and my shoulders being fatigued. Either way, today just wasn't my day..

12/20 1pm with Chris

Warm Up
3 Rounds, :30 Each
Pull-Ups
Push-Ups
GHD Sit Ups
Squats

Still don't feel comfortable with GHD Sit Ups. Might start doing a few before class on days I get there early

Strength

Push Jerk-
3 - 75#
3 - 95#
3 - 105#
3 - 115#
3 - 125#
2 - 135#
3 - 125#

Lack of flexibility in my shoulders prevents me from locking out my elbows at the bottom. With heavier weight, I am not able to lock out my elbows until I lock out my knees. Need to increase shoulder mobility. With heavier weights, need to get under the bar more and stay hollow at the top.

WOD
5 Minute AMRAP:
5 Push Jerk (#95)
5 Chest to Bar Pull-Ups

5+3

12/17 8:30am with Scott

Warm Up
LLF warm up

WOD
4x Ritch St. Run
3x
-20 Pullups
-30 Hand Release Pushups
-40 DUs
4x Ritch St. Run

40:05. Really wanted to make it under 40. The Pullups were the limiting factor and feel like I don't know what the hell I'm doing on the kip. I think I'm getting worse at kipping pullups and I can't get in a rhythm. #Frustrating. The pushups were tough towards the end but the 3rd round was the hardest for some reason. The DUs were good. Did 27 in a row at one point, and really felt comfortable the whole way. The limiting factor on the DUs was fatigue in the arms.

12/13/2011
1pm class with Chris

LLF Warmup

Stength
Deadlift - 5,4,3,2,1

5 @ 205#
4 @ 225#
3 @ 235#
2 @ 245#
1 @ 255#
1 @ 275#
1 @ 285# (PR)

Need to keep my ass low and lift from the legs. Bad habit of moving my butt up first. Think I can get 300# but saved it for the WOD. Was happy with a PR tho

WOD
10 to 1 wallballs (20#)
1 to 10 deadlifts (185#)

Time: 11:37
Really liked this WOD. First time doing wallballs, and they are tough. Struggled getting the ball up to the second line. I was surprised at how hard catching the ball was. Deadlifts were okay but need to stay hollow at the top when I get fatigued.

12/12 4:30 with Will

Lalanne Warm Up

Skill
Kipping

It finally clicked today that kipping is from the shoulder not the hips. Thinking about it that way really helped. My hands are seriously destroyed, and it hurts to just hang on the pullup bar. I feel like I need a week of to just let my hands/skin heal.. not gonna happen tho.

Strength
Hang Squat Snatch

I really like this movement. Maybe its just cuz its an actual Olympic event, but I had fun doing it. Did 2 reps every 2 mins for 14 mins at 75#. Need to work on keeping my chest up and looking forward.

WOD
3 Bar Facing Burpees
3 Hang Squat Snatch
6 Bar Facing Burpees
6 Hang Squat Snatch
9 Bar Facing Burpees
9 Hang Squat Snatch
...
AMRAP 12 mins

Totally lost track of where I was and what the hell was going on but just kept doing work for 12 minutes. Not a fan of Bar Facing Burpees.. They're cute, but I'd rather do regular burpees.

12/7/11 – 4:30pm with Chris

Crossfit Total

Back Squats - 215#
Strict Press - 115# - PR
Deadlift - 275#

Total: 605

Wasn't really happy with my numbers to be honest. The squat was the most disappointing as I felt like I could have done more but did a poor job of pushing my knees out and sorta got stuck in a shit position. The strict press was the best one. Deadlift was okay. Ran out of time, and jumped up to too high of a weight. Need to focus on not lifting my ass first on the DL.

WOD - Finisher

Ritch Street Run
30 Burpees

Forget the time but something like 2:36. Was about :55 on the run but the burpees were slow. Need to get faster between the chest to ground position and the bottom of the squat jump.

12/6 1pm with Chris

Warm Up
LLF Warmup

Skill
Wall Climbs/Handstands

Did 3 Wall climbs holding at the top for 15 seconds. Felt kinda dizzy after I came down, but getting comfortable in that position. Am now able to kick up to an HSPU position easily. Now I just need to man up and actually try an HSPU

Strength
Hang Snatch
5x75
5x85
3x95
1x95
3x95

Failed at 95 3 times. Need to be more explosive and drop down under the bar more aggressively.

WOD
Open Games WOD #1
AMRAP 10 Min
30 DU's (Did 90 singles, counting DU's as 3)
15 Power Snatch #75

Score: 4 exactly
Was able to do a double under every 5 or so no problem. Can string 4 or so together. Chris was saying that I need to relax more because I get too tense when I am doing DUs. For some reason it is easier to do DUs during a WOD. Maybe I am just so tired that it is all in the wrists.

Power Snatches felt good and I did the Rx weight. Ripped my left hand open from blister from Saturday so that slowed me down a bit

12/3 8:30 AM with Scott

Warm Up
2 laps around block
LLF warmup

WOD
100 Pull Ups
100 KB swings (1 pood)
100 DU's
100 OHS (65#) (Did 38)

30 min cut off. Only did 38 OHS. Ran out of time at the end but shoulders were done any ways. For the double unders, I did 300 regular with DU's mixed in every few and counted DUs as 3. KB swings were really good and lower back didn't hurt like usual. Pull ups were garbage. Need to actually kip. Was doing strict for a lot of them.

12/01/11 4:30PM with Will

Warm-up
LaLanne Fitness warm-up

Skill
DU's
Not there yet.. Had a rope that was way too big. I have the feeling DU's are all about finding the right rope. When I have the wrong rope, its just not happening. Xmas list

Strength
20 rep back squat
175#
Did 175 again because I only did 19 last time. Was only able to do 15 this time before dropping the weight. Felt like crap. After like 3 reps it felt like I had done 15. Next time is the last time so I'm gonna do 175# again and try to do all 20.

Tried keeping my feet straight and turning my knees out. I think I am gonna keep my feet pointed out. Won't be able to generate as much torque with the knees but it just felt wrong today...

WOD
Helen
3x:
400 M run
21 KB swings (1 pood)
12 pull ups
9:45

Run was good as usual. Used 1 pood for the KB swings, Rx was 1.5 pood. Lower back was a little sore towards the end, so I need to stay hollow. Got the rhythm down tho and was doing a good job of staying in the heels and not squating the KB. Pullups sucked as always. I found that I could kip better when I was holding a wider stance though.

11/28 4:30pm with Will

Warm Up
LLF Warmup

Skill
Double Unders
Felt like I went backwards today. Only did 3-4 in a row at most. I think my rope was too short. Should prob just buy my own jump rope... xmas list

Strength
20 Rep Back Squat (#10)
175#
Did 19 because I miscounted. Was pissed off afterwards but don't know if I would have gotten that last rep as 19 was damn tough. Would have preferred to try and fail though at least. Other than that, I was really happy with it. Will suggested keeping my feet narrower and pushing my knees outward. That's what I was doing before Chris told me to do the opposite last week. I guess I just need to do what's most comfortable for me... not sure which one that is though..

WOD
400M Run
15 Plate Burpees (45#)
15 T2B
400M Run
12...
12...
400M Run
9...
9...

Time: 11:53 (Rx)

Technically, first Rx Workout! No barbells though so I'm not gonna count it.. Ran out of gas the last 9 T2B cuz my forearms/hands were done. Probably should have chalked up for the first 2 sets of T2B but whatever. Pushed the run as always, and really felt good on the plate burpees. Finished near the top of the class and it was probably my best day at LLF yet.

*I enjoyed the WOD today. This was the first time that I felt like I was working against the clock and not hitting the wall on any particular set.

11/26

Workout #2 of the day
3x5 Deadlift @ 225
3x5 Front Sqat @ 115
500m row: 1:36.6