2/29/2012 @ 6:30

Warm-up

Open WOD 12.2
10 min AMRAP
Snatch Ladder
30 - 75#
30 - 135#
30- 165#
205# for reps

Score - 34 reps

This workout embodied the everything I was hoping for when I signed up for the open this year. Before today, my max snatch was 125#. I walked into the workout knowing I had never snatched 135, but also knowing that today would be the first time. After some failed attempts, I got it. And then I got it again, and two more times after that. I definitely wouldn't say that it go easier, or anything clicked to make it possible. I also wouldn't say that I had the best technique, but that barbell started on the floor and ended locked out overhead and it was awesome.

I want to thank everyone who was cheering for me. I was in a pretty exciting heat, but I could still hear people across the room encouring me. I wish I would have come over to thank all of you, but I was still pretty surprised with how I did when it all ended and it slipped my mind. The community at LLF and the competitive aspect of the open has helped me places I don't often put myself. Thank you to everyone who encouraged me to sign up and those who encouraged me today.

I'll be back Friday to beat my score.

2/28/2012 @ 6:00 with Scott

Warm-Up
8 min special

Strength
Sumo Deadlift
7-7-7-7-7 (one set every 2 minutes)

185-185-205-205-205

WOD
"Jerry"
Run 1 mile (3x around the block + 1 Ritch Street Run)
Row 2k
Run 1 mile

Time - 23:55

Wendler
Cycle 2, Week 2
Squat-
3 x 65% (150)
x 75% (170)
3+4 x 85% (190)

Was unsure about doing this today after the dl, running, and rowing. But like I say often...glad I did it, glad its over.

Sunday @ 9:30 with Sarah and Rob

Warmup
Ritch Street Run x2
Series of stretches

Strength
1 set every 2 min x 6
Squat Clean
Front Squat
Push Jerk
135-155-155-155-155-165

WOD
3 Rounds for Time

10 Pull ups
10 Ring Dips
10 Power Cleans (135 Rx)
Ritch Street Run

Time: 13:25

Not Rx'ed because I subbed the pullup/dip combo for 5 muscle ups. Wanted to get a band set up to at least do some scaled bar muscle ups, but ran out ot time. The power cleans were feeling great today.

2/25/2012 @ 24 Hour

Wendler Cycle 2 Week 1

Press -
5 x 65% (75)
5 x 75% (85)
5+2 x 85% (100)

Deadlift -
5 x 65% (185)
5 x 75% (210)
5+7 x 85% (240)

The presses did not go as well as I had hoped. Really need to focus on engaging the core and I hate doing deadlifts in 5's.

2/24/2012 @ 6:30 with Will

Warm-up
Run around the block
3 sets
GHD sit-ups (When doing these correctly they are so much better. I think I've found a new skill to work on. Thanks Will)
Jumping Lunges
Bear Crawls

Strength
Box Squats
12 Sets of 2 (one set per 60 secs)

155x4 - 175x2 - 185x3 - 165x2 - 135x1

WOD
For Time:

Run 800
30 Squats (Rx - 135# from the ground)
Run 800

Time - 8:35 (Rx)

Very happy with my time. Did the squats unbroken (meaning only touching the ground at the beginning) and pushed myself on the runs. I think I needed this after the week at work I've had.

2/22/2012

Warm-up

CF Games Open WOD 12.1
7Min AMRAP
Burpees - jumping a touching a point 6 in above fingertips at full extension

Score - 89

The hardest I have pushed myself in a while. All thought about was pushing myself.

Post WOD
Worked on muscle ups a little. Today was not the day of the first muscle up.

2/21/2012 @ 6:00am with Scott

Warm-up
Run around the block
30 secs each movement:
Forward Leg Swings
Sideways Leg swings
Dislocates
Dynamic Lunges

Skill:
Snatch Balance

3 Rounds
30 DU
15 Snatch Balance

We had too many people to use racks, so most people just used the bar

Strength
Power Snatch

3x7

Got up to 115. Felt pretty good about how I was moving today. Focused on full extension and landing with my weight back and solid.

WOD
"Isabelle"
30 Power Snatch Rx-135

Time - 6:47 @ 105

Picked a strategy and stuck with it. Definately could have gone faster, but I kept a steady pace throughout and didn't deviate from my plan. I did sets of 6, dropping the weight and resetting after every rep, with a short rest after 6.

The anticipation is building for the release of the first workout.

2/20/2012 @ 24 Hour

Wendler Cycle 2 Week 1

Squat -
5 x 65% (140)
5 x 75% (160)
5+3 x 85% (185)

Bench -
5 x 65% (110)
5 x 75% (135)
5+7 x 85% (155)

Everything felt pretty solid today. Never really push it on the squat at 24 hour because of the inability to bail.

2/19/2012 @ 9:30 with Sarah and Rob

Warm-up
2x Ritch Street
Dynamic Stretching

Skill/Strength
Squat snatch

2 reps on the minute for 10 minutes.

Couldn't get out of my own head today. I was missing weight I can easily hit on any other day, so I just went to a really light weight and tried to work on technique.

WOD
10 min AMRAP

9 Ground 2 Overhead (95#)
9 Ab Mat Sit-ups
9 Wall Balls (20#, 10')

4 +9 (Rx)

Overall, kind of "mailed it in" today. Resting today and only doing Wendler tomorrow. No metcon work tomorrow as I think I need to take it easy to be relatively fresh for the first open workout.

2/18/2012 @ 24 Hour

Warm-up
Turkish Get Ups
Push Ups
Air Squats

Strength
Wendler Cycle 1 Week 4

Press -
5 x 40% (45)
5 x 50% (60)
5 x 60% (70)

Deadlift -
5 x 40% (135) Should have been 115, but got lazy with changing plates and didn't want to pull from that low.
5 x 50% (135)
5 x 60% (165)

Boom. First Wendler cycle completed. I have liked the structure of this and really think it is helping me increase my strength in a progressive nature that is noticeable to me. In addition to getting stronger, helps me take time and focus on my technique. Looking forward to the second cycle starting.... Monday.

WOD
21-15-9-3

Thruster - 75#
Neutral Grip Pull Down
Push ups

No idea on the time

50 Hollow Rock
30 GHD Sit ups

2/17/2012 @ 5:30 w/ Will

Warm-Up
3 Rounds:
50 Double Unders
20 Walking Lunges
10 Kips
15 Overhead Squats

Strength
Split Jerk Complex:
Jerk Squat + Jerk Push Press + Split Jerk = One Complex

Worked up to #115

The jerk push press was definitely the limiting factor on this complex. Would have like to go heavier but ran out of time/started to light

WOD
15 Minute AMRAP:
500m Row
20 Push-Ups

5 Rounds even

This was a good lung burner. I think I am starting to like rowing more... weird.

2/15/2012 @ 6:30

Warm-up

Strength
Power Clean - find 1RM

185 (BIG MF P.R.)

Only got one rep and my technique was a little shaky, but the weight did start on the floor and end controlled in the rack position. 185 was my goal for the year in when I wrote them down in January, but apparenly I underestimated myself. 205# by my birthday 7/18!

WOD
12 Minute AMRAP Ladder
3-3, 6-6, 9-9, etc..
Power Clean (#115)
Pull-Ups

18+16 (R/X)

This is my kind of WOD. Favors my strengths (except for my endurance, but even that is getting better.)

Overall a great day for me.

2/14/2012 @ 24

Warm-up

Wendler Cycle 1 Week 4

Squat -
5 x 40% (80)
5 x 50% (105)
5 x 60% (135)

Bench -
5 x 40% (65)
5 x 50% (85)
5 x 60% (105)

WOD
4 Rounds for Time
Run 400m
20 Ground to Overhead (30# DB)
10 Crossfit push-up

Good lung breather, hard to tell someone they are using the dumbells I was using when I'm breathing hard.

2/13/2012 @ 6am w/ Aaron

Warm-up
1000m row, 1 dampener setting, no feet straps
30 snatch-grip DL
50 ab-mat situps

Strength
Power Snatch
3-3-3-3-3-3

75-95-95-105-115-125(f)-115

I was overly aggressive on this one: 1) because it is my deload week 2) because we were supposed to get up to 80% of our 1RM... well 125 is my currently 1RM so I clearly didn't follow instructions.

WOD
21-15-9
Snatch (115-RX)
Toes to Bar

9:02 @ 75
Light weight to keep the time low and also honor the fact that I should be deloading this week. Felt good, got into a good pattern. Good morning and I almost went back to sleep.


2/12/2012 - Rest

2/11/2012 @ 24 hour fitness

Wendler Cycle 1 Week 3

Press -
5 x 75% (85)
3 x 85% (195)
1 + 2 x 95% (115)
Rounded up and it made these brutal.


Wendler Cycle 1 Week 3

Deadlift -
5 x 75% (200
3 x 85% (235)
1 + 3 x 95% (255)
2 @ (285) - Didn't feel that heavy, really focused on dragging the legs and forcing knees out

2/10/2012 @ 6am w/ Lauren

Warm-Up
3 rounds
25 double unders
10 Ball Slams (20lb)
5 Ring Pullups - strict...ish

2 min in the bottom of a squat

WOD 1
Alternate Weighted Pullups and max height box jumps till failure
Rep pattern - 1,1,2,2,3,3,etc
Box: 24" with 3 45# plates (plus 25# plate for 2 and 3)
Weight: not sure how much it was but it was heavy, went heavier on 2 and did strict, no additional weight on 2

Round 1 - 6 complete rounds failed on 7th pull-up
Round 2 - 3 rounds
Round 3 - 4 rounds (out of time, not to failure)

I may have gone a little conservative on the box jumps because I didn't want to go to failure on those(ouch). Really enjoyed the weighted pull-ups. Our class allowed kipping for the weighted pull-ups so each round I mixed it up a little bit going heavier and on the last round do unweighted strict pull-ups. Did a few unweighted kipping pull-ups at the end and felt like I was flying

WOD 2
3 rounds
Row for Max Calories 250m
19-22-22

Great class today, not something we typically do and I enjoyed the change of pace. Nothing about it was a real lung burner, but it definitely was some variety to our usual classes.