its been a loooong time since i logged. been crazy busy with the end of school... back on track now

12/4-5

OFF... sore, tired, last day of clinicals for this semester! back on the training from here on out.. looking forward to 6 weeks off from school

12/3

9:30 with Scotty:

100's
100 pull ups
100 KB swings 1 pd
100 DU
100 OHS 65#
Time: 24:50 (PR by about a min or so I think)

This wod is always so much harder then it looks. OHS are the gift that never stops giving...

11/30-12/1-2

swamped with school work. no time to breathe, let alone workout...the end is near!!!

11/29

2.5 mile run

"Pukie Brewster
150 burpees (unbroken)
~12 mins

all i could fit in after 9 hours sitting at my desk...

11/28

OFF.. clinicals all day...

11/27

"Death by Barbell"
5 rounds
15 DL 95#
12 HPC
9 FS
6 PJ
Time: 19:55 (PR by about 5 mins?)

ummm ya. well at least i made it under the cut off, even if it was only by a few seconds. still hurting from october breeze, hoping to be able to shave a min or 2 off for the challenge although I am fully expecting to come in dead last....

11/26

still feeling beat up.. just wanted to move around and flush everything out...

10 rounds
500 m row
1 rounds of Cindy (5 pull ups, 10 pushups, 15 squats)

11/24-25

OFF... licking my wounds and eating

11/23

"October Breeze"
10 minutes: Hike with rucksack weighing 20#.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
60 minutes: Run at half marathon pace. (6 miles)
60 minutes: Complete 1000 walking lunges. (55:30...This sucked ass)
30 minutes: 5 rounds: ring dips 1:00, rest 1:00, ring pushups 1:00, rest 1:00
60 minutes: Run at half marathon pace. (5.55 miles, slowest run EVER)
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
30 minutes: Complete Angie, max intensity. (100x pull-ups, 100x push-ups, 100x sit-ups, 100x squats)
15 minutes: Sprint 10x100m with 1:00 rests. (this was no where near a sprint at this point)
15 minutes: Complete 100 burpees.
30 minutes: 4 rounds: 50 squats, 2 muscle-ups
30 minutes: 500 situps.
10 minutes: Run 1 mile allout.
8 hours total to complete.

Safe to say I am never doing that again. Good times..

11/21

OFF

11/20

active rest... wanted to move around for about 20 mins but didn't feel like running

4 rounds not for time
500 m row
40 DU
30 air squats
20 situps
10 burpees

11/19

9:30 with Scotty:

mobility before class: accumulate 10 mins in a squat (i prob got to about 3 mins)

WU
30 secs each of
jim schmitz special
mountain climber
posterior chain stuff
dislocates

WOD:
"Winters"
For Time:
25 Handstand Pushups
50 Wall Balls (16#, 10 ft)
75 KB Swings (1 pood)
100 CF Pushups (hand release)
150 Box Step-Ups (20", 25# plate)
200 Double Unders
1 mile Run
Time: 48:41

worked on my kipping HSPU. they have improved greatly in a few days. thank god. box step ups sucked ass...so did the push ups after all the ring dips the night before.

11/18

10am:
3.5 mile run on treadmill (30 mins, first 15 at 6.5, then increasing speed every min for the last 15)
max set hollow rocks: 50

4:30 with Chris

pigeon mobility before class...

WU:
3 rounds 30 secs each
air squats
hollow rocks
push ups
pull ups

Strength:
Squat clean- 2 on the min for 10 mins 125# (this felt very heavy today...)

WOD:
"Elizabeth"
21-15-9
SC 95#
ring dips
Time: 14:54

first time doing this wod rx, have done it once before a long time ago. ring dips at volume are so tough. had to no rep myself a few times for not fully locking it out at the top. gotta stay real

11/17

6am with Scotty

WU:
10.9.8....1
DU
OHS w pvc
dislocates
push ups

20 rep BS day 8: missed 7 so jumped 10#
145# (got through 16)

WOD:
400m run
21 HSPU
400 m run
15 HSPU
400 m run
9 HSPU
DNF

big fat failure of a day for me today. not sure what I was thinking going to do class at 6am which is not my normal time of working out, to do 20 BS not having eaten anything. I was so light headed and felt so sick after rep 16 i thought i might pass out with the bar on my back and bailed. boo. so close, so pissed. then committed to working on kipping HSPU in the wod, which was a big struggle and i got super frustrated and gave up somewhere in the round of 21.... blah

11/16/11

1.5 hour gymnastics at acro sports
I SUCK ass at gymnastics and become a mental midget in class there. enough said. lot to work on.

11/15/11

4:30 with Will:
WU:
LLF warmup various things...

PP:
3x83#
3x93#
3x98#
3x103#
3x108#
3x113#
3x118#

WOD:
400m run
20 PP 95#
400 m run
15PP
400 m run
10 PP
400m run
5 PP
Time: 12:28

was super tired after two long days of clinicals/school but forced myself to go into the gym. glad i went

11/14/11

OFF

11/13/11

500 m row

Front squats:
3x115
3x125
3x135
3x145 (maybe only got 2 here... think this is where i gave up. it just felt too hard)

WOD:
2 rounds (was supposed to be 3 but i wasn't feeling it and had to get to stanford before the niners game)
with a 65# barbell
15 OHS
15 Pull ups
15 split jerk
15 K2E
15 HPC
15 GHD
Time: 12:??

mailed it today. no question.

11/12/11

8:30 with Scotty:

WOD
20 Turkish Getups (1 pood)
500m row
50 Box jumps (20")
50 push ups
50 situps
50 jumping pullups
50 back extensions
50 ring dips
Time: 36:??

awesome to spend 12 mins on ring dips and 9 on turkish getups. good times

11/11

Noon with Will:

WU:
3 rounds
30 walking lunges
10 OHS
10 dislocates
10 dead hang pull ups (5-3-2 each set)

Handstand work

20 rep BS day 6:
135# (missed day 5 so jumped another 10lbs)

i was scared of this, but it wasn't as bad as I expected. last week felt worse.

"Nancy"
5 rounds
400 m run
15 OHS 65#
Time: 14:24

first time I think i have ever done nancy. was cruising, did all squats unbroken. i think i should try and run a little faster next time.

11/10

6 am with Scotty:
100 DU
accumulate 2 mins in L-sit (took about 5 mins)

Deadlifts:
5x185#
5x190#
5x195#

WOD:
run around the block
30 DL 115#
run around the block
Time: 6:17

10:30 am
3.6 mile run

"Grace"
30 C&J 95#
Time: 4:31 (about the same time as last time I did this i think)

hamstrings are incredibly sore/tight today from having to sit in the splits at gymnastics. made my everything hard today, especially grace. had no pulling power whatsoever...

11/9

Acro Sports class- 1.5 hours

Lots of tumbling, handstand work, cartwheels, etc. Very humbling. I realized the only way I am able to do gymnastics in crossfit is because I am strong. I have no technique whatsoever.... at anything. i'm pretty sure that is why MU at volume never get easier...my strength can only go so far.

11/7-11/8

OFF

11/6

9:30 with Sarah and Rob

WU:
2x run around block
dynamic stretching

Snatch:
5x85#
4x95#
3x105#
2x110#
1x120# Fx2

WOD:
7 rounds
30 DU
1 snatch 105#
Total:420# in about 8 mins (Missed the first, second and last lift- very annoying)

WOD 2
50 burpees
3 PS 65# on the min starting with the first...
Time: 3:??

11/5

9:30 With Scotty:
Warmup
150 m run
10 dislocates
10 OHS w pvc
10 DL 35#
10 kips
10 broad jumps

"Nutts"
10 HSPU
25 box jumps 24"
50 pull ups
100 wall balls 14#
200 DU
400 m run w 25# plate
Time: 24:04

50 DL for time 135# 4:49

4.25 mile run

11/4

4:30 with Chris
Warmup- did one round at each weight
10 one-legged OHS 15, 25, 35#
10 OHS 15, 25, 35#
10 burpees

OHS two on the minute
85#, 105#, 115#, 120#, 125#, 130#

"Jeremy"
21-15-9
OHS 65#
burpees
Time: 4:57

11/3

4.5 mile run

20 rep back squat 125# (Missed day 3 so jumped up ten lbs)

21-15-9
BS 95#
kb swing 1 pd
Time: 5:24

11/2

4 mile run

Clean complex: power clean, hang power clean, hang squat clean
83#, 103#, 113#, 123#, 128# fail at HSC (done heavier before, no excuse but shitty technique!!)
4-5 sets at 123#

went back down to 123# to work on technique. from the hang position i don't really dip at all. ty videotaped my on her phone so i could see my bad mechanics...

5 Clean complex 75#
5 MU
5 Clean complex
4 MU
5 Clean complex
3 MU
5 Clean complex
2 MU
5 Clean complex
1 MU
Time: 18:01

Despite 3 days of rest, run felt like shit, so did everything else today. plus ty quit on me in the finisher so I moved at even more of a snails pace...i desperately wish MU at volume would get easier. never seems to happen

10/30-11/1

rest days. busy, clinicals and just plain tired. hoping to improve recovery from last week with some days off.

10/29

4.5 mile run before class

9:30 with Scotty:

Warmup:
5 Rounds
20 Walking Lunges
10 Up-Down
5 Parallette Pass Through
1 Max L-Sit
10x Grasshopper

WOD:
"Bradshaw"
10 rounds
3 HSPU (strict)
6 DL 155#
12 pull ups
24 DU
Time: 31:53

this was absolutely excruciating. haven't been feeling well, plus my recovery this week has been absolutely terrible. i kept about a 2:20 min pace for the first 4 or 5 rounds and then the wheels completely fell off. DL felt like 255#. would love to do this again fresh as im sure i could shave a lot of time off...

10/28

4:30 with Chris:

Warmup:
tabata Du (low 20, high 35)

Strength:
20 rep BS day #2: 115# (jumped up 10 lbs by accident. oh well)

WOD 1:
10 min AMRAP
10 DL 105# (scaled up)
10 HPC 105#
total: 6 rounds

WOD 2:
10 min Cindy
total: 9 rounds

10/27

7 hours straight of homework...WOD for my brain. haha. off today. sore, feeling sick, and had a ton of work hope to feel back to normal tomorrow

10/26

Noon with Chris:
WU
3 rounds
50 DU
20 dislocates

WOD 1:
21-15-9
Push Jerk 105#
burpees
Time: 9:57

WOD 2:
3 rounds
30 Push Press 55#
400m run
Time: 9:40

body was tired today after all the work i did yesterday...

10/25

500 m row
dynamic stretching

Clean and Jerk:
2x85#
2x105#
2x115#
5x125#
5x130#
5x135#
3x140#
Failed at 145# x2

Wanted to do a 5x5 C&J but i started way too heavy. no reason to be missing cleans at 145. lesson learned. tried doing some split jerks but decided my form needed some work so went back to push jerks.. they went better then was expected.

4.5 mile run

5 rounds
10 GHD situps
10 hollow rocks

at this point in my day the 4:30 class was starting so I jumped in on that...

20 rep back squat day 1: 105#

haven't had much success with this before so I decided to start at a conservative weight in hopes of actually finishing the cycle.

Pullup ladder:
1-10

WOD:
"Deconstructed Stacey"
4 rounds
75 squats
500 m row

lots of people, lots of waiting for rowers. didn't do squats while waiting since thats not how the workout was written. no idea my time since I couldn't see the clock when I finished. slower then doing "Stacey" thats for sure. not sure my legs will work tomorrow after all this squatting... a bit excessive i know.

10/24

rest

10/23

9:20 with Rob and Sarah:

ritch st run
100 DU
dynamic stretching

Snatch:
2x85#
2x95#
2x100#
2x105#
2x110#
2x115# Fail every rep boooooo

WOD:
10 PS 55#
30 DU
20 PS
30 DU
30 PS
30 DU
20 PS
30 DU
10 PS

Got through 12 of the second set of 20 PS in the time cut off (10 mins) finished the whole workout in 12 mins and change. body was sore and tired today. should have been able to hit 115 without a problem, done it before.

10/22

8:30 with Scotty:

2x ritch st run
tabata ohs w dislocates in rest

WOD 1:
5x 1 min rounds/1 min rest btwn
10 thrusters, max burpees with remaining time
Total: 62

WOD 2:
5 rounds
15 DL 155#
20 box jumps 20"
25 pull ups
Time: 30: 50

I didn't feel good at all during this, stomach was killing me. AND i ripped my hand (which never happens to me!!!! i blame it on the shit ton of PC on thurs) about 5 pull ups into the last set... had to do the rest about 3 at a time which really slowed me down. was right on pace for sub 30 min finish. Good times.

10/21

rest...sore and tired today

10/20

4:30 with Will:
Baseline: 4:20 PR (previous best 4:30, last time I tried it in January I was a few seconds slower then that)

Tabata DU: high 35, low 20 (this was rough)

Power Cleans:
3x105#
3x115#
3x125#
3x130#
3x135#
1x140# PR

WOD:
5 rounds
15 PC 95#
400 m run
Time: 16:45

Did sets of 8 and 7 on the PC, but I think it might have been better to do sets of 5 in the long run. Hands were hurting so badly...

10/19

4.5 mile run

Snatch work:
2x65#
2x75#
2x85#
2x95#
3 sets of 5x105#

goal was 5x5 at 105 but I started missing way too many in the third set and decided to shut it down.

"Amanda"
9-7-5
MU
Snatch 95#
Time: 15:?? (don't remember exactly but it was nothing to write home about...very slow)

5 rounds
10 GHD situps
10 hollow rocks

Not my day at all today. nothing seemed to go well at school at the gym...boo. run felt crappy. try again tomorrow!

10/18

off. went to the gym and managed a brief warm up and a few snatches and shut it down. feeling super tired after getting up at 430 yesterday morning followed by a 12 hour shift in the OR. decided there was no point in struggling through a workout. good nights sleep tonight and back at it tomorrow...

10/17

off

10/16

9:30 with Sarah and Rob

WU:
3 rounds 30 secs each
high knees, lunges, OHS w pvc, plank hold, superman hold

Strength:
2 PC and J on the min for 12 mins
115#

WOD:
7 C&J 85#
12 kb swings 1 pd
7 C2B pull up
Total: 4 rounds + 3 C&J (i think don't remember exactly how many C&J i did)

I felt pretty tired going into this. lots of legs in the past few days. kept the weight for the strength at something manageable instead of trying to push too hard. felt super slow in the finisher but just kept moving the whole time.

10/15

3.6 mile run (30 mins) then...

10:30 with Aaron

WU:
3 rounds
30 sec plank hold
10 push ups
10 pull ups
10 squats

Box Squats:
2x85#
2x115#
2x135#
2x155# 3 sets here

WOD 1:
21-15-9
thrusters 95#
burpees
Time: 12:38

95# thrusters will always be the death of me. they feel so heavy way too quickly...

WOD 2:
50-40-30-20-10
DU
squats
Time: 6:06

did all sets unbroken. ended up in a race with Joel the DU king for the finish. we tied. good times.

10/14

4.5 mile run (about 35 mins)

PS and OHS work...
did 3 PS + 5 OHS
65#, 75#, 85#, 90#, 95#, 100#

Power snatch actually felt pretty good today. 100 felt solid, ran out of time and had to rush to school..would have liked to see if I could have gone up more in weight.

10/13

Rest

10/12

damn i am stiff and sore today! needed a nice little run to loosen things up...

4.5 mile run (about 35 mins)
run felt surprising good today even though i am sore. really noticing how much hydration affects a run.

stretching and foam rolling

Low bar BS:
5x85#
5x105#
5135#
3 sets of 5x155# this felt terribly heavy today....

WOD:
200 DU buy in... then
10 MIN AMRAP
5 BS 115#
2 MU
then... 200 more DU
Time: 17:55 did 6 rounds + 5 BS and 1 MU

DU were killing me today...guess my body is a bit tired! MU felt pretty good, strung all together, not really using the false grip anymore. probably gonna be a much needed day off tomorrow...

10/11

7am with Chris:

WU:
2 rounds
500 m row
jog around the block
tabata sit ups 12 each round

DL:
5x155# (x2)
5x165# (x2)
5x175# (x2)
5x185# (x1)

did this all with hook grip instead of reverse grip to work on my grip strength. Damn it's hard to hold the bar that way....

WOD:
9 min AMRAP:
9 box jump 24.5"
9 Dl 135#
Total: 6 rounds +9 BJ

didn't rebound the BJ since I am still kinda nursing a bum ankle. not sure I would have really gone any faster rebounding though... i need to work on my box jumps again.

10/10

with Scotty and Ty:

40 Min AMRAP:
500 m row
30 wall balls 14#
Total: 8 rounds + 500 m row

shy of my goal of 9 rounds. if i hadn't paused so much to drink FRS and do other dumb shit I would have been able to complete the 9th round.

4:30 with Will:

handstand practice. got some great tips/reminders from aaron that really helped my freestanding handstand. Thanks Aaron!!

Tabata Power Clean: 115#
4, 3, 3, 3, 3, 3, 3, 3

this was sneaky tough...

WOD:
500 m row
30 burpees
20 HSPU (strict)
10 Shoulder to overhead 105#
Time: 9:14

Good times today...

10/9

rest...
rehabbed my ankle which I rolled the night before and played around doing some push jerks just to see where I am at. it hardly counted as exercise.

10/8

8:30 with Scotty:

"fight gone filthy"

2.5 min on/ 30 sec transition

Box jump- 60
pullups- 50
KBS- 50
OH walking lunge- 46
T2B- 31
PP- 41
row- 30
wall ball- 37
lateral burpee- 24
DU- 135
total= 504