10/7

1000 m row

Power cleans:
worked up to 5x5 at 125#

1pm class with Willy Mammoth:

WU:
3 rnds
15 GHD situps
15 DU
15 front squats w 35# bar

Strength:
Front Squats
5x125#
4x135#
3x145#
2x150#
1x155#

Finisher:
3 rnds
50 DU
15 FS 95#
Time: 7:42

been a long ass time since I did FS. kinda wish I had more time so I could have kept adding to find my true 1RM....next time.



10/6

OFF

10/5

1000 m row
dynamic stretching

Strength:
low bar BS
WU:
5x95#
2x125#

5x5
145# for 2 sets
165# for 3 sets

I meant to do all sets at 155# but did some bad math so this was the compromise...

Finisher:
150 air squats
2000k row
150 air squats
Time: 18:50


10/4

1000 m row
dynamic stretching, dislocates, OHS w pvc

Snatch work:

WU:
2x63#
2x83#
2x93#

5x98#
5x103#
5x108#
5x113# (first 2 failed, then got the next 5...previously my 1RM that I have only got 1 time)
F 3x118#

my wrists were really hurting me by the time I got to 118#, i will get this next time i was so close today. need to invest in some wrist wraps or something. My technique work with Sarah a few weeks ago has really solidified this lift for me. The high pull to the hips has made all the difference in the world especially in terms of consistency at high weights. THANKS SARAH

Finisher:

10 min AMRAP:
10 snatch 55#
10 box jumps
10 T2B
Total: 3 rounds +21

10/3

OFF

10/2

9:30 with Rob and Sarah:

group warm up
partner med ball ab exercises

Strength:
HPC, PC, C
85#, 105#, 115#, 125#, 130#(PR on the HPC)

PC + C 135# x2 (PR on the PC, they weren't pretty but they happened)

Cleans:
140#
145#
150# PR YAY!
155# Fail x1 (ran out of time for more attempts)

Finisher:
Against a 10 minutes running clock
466m run, followed by AMRAP of...
5x HPC (65#)
10x front squats
15x burpees
Total: 4rounds + 5


10/1

9:30 with Scotty:

2x run around the block
2 rounds with 35# bar
10 front squats
10 push press
10 thrusters
10 push ups

10 wall climbs

WOD:
5 rounds every 5 min
1 min ring push ups (15, 15, 14, 14, 13)
1 min thruster 65# (15, 15, 13, 12, 12)
1x ritch st run
Total: 140

9/30

8 am with Aaron:
WU:
500 m row

1x ritch st run
40 jumping squats
30 v ups
20 push ups
10 pull ups

Strength:
2 rnds max reps dead hang C2B pull up
3, 4

Weighted dead hang pull up
1x15#
1x25# (? big chain, aaron said he thought is was about that weight)
1x big chain plus little chain
1x big chain plus 2 little chains

WOD:
10.9.8...1 Pull ups
1.2.3...10 DB PP 35#
9:43

9/29

HAPPY BIRTHDAY TyTy!!!!

active rest day...

4.75 mile run (40 mins)

10 rounds:
10 GHD
10 hollow rocks

Perfect running weather this morning, sunny but much cooler then the past few days. Very enjoyable.

9/28

2.2 mile run at chrissy field with the pup

1PM with Chris:

100 DU 3 burpees when you stop... did 67 and 33 (im never gonna get 100 unbroken!!!! ugh)
farmers walk with 1 pd in each hand
tabata squat, hold at the bottom during "rest"
10 squats each round

OHS:
find your 15 rep max
Attempted 115# twice
6 the first round, 9 the second, the wrists just gave out...no saving it

WOD:
1000 m row
30 OHS 95#
1200 m run
Time: 16:35

this just felt super hard today. arms and wrists are tired from yesterday i guess. had to break the OHS up into way more sets then I normally would at that weight. i guess the heat didn't help either. blah blah blah ill stop whining now...

9/27

3 mile run to the gym

4:30 with Will:

3 rounds
ritch st run
30 DU
20 dislocates
10 T2B

Strict Press:
7x2 every 2 mins
2 rounds at 80#
2 rounds at 85#
remaining rounds at 80#

I hate strict press. minor progress today but not enough overall long term

"Betty"
5 rounds
12 PP 95#
20 box jumps 20" (games standard)
Time: 12:56

big PR on this for me by about ten mins. have only done it once, a looong time ago when 95# was really heavy for me so its not that surprising an improvement. i like the games standard box jumps even if they are a little slower. gonna keep working on them to speed it up...

9/26

OFF

9/25

dynamic stretching

tabata: one round through alternating exercises
box jumps 11 each round
hollow rocks 10 each round

WOD:
45 Min AMRAP:
run around the block
20 burpees
30 KB swings 1 pd
Total: 7 rounds

pretty much sore all over today...kinda just going through the motions. looking forward to a day off tomorrow...


9/24

8:30 with Scotty:
WU:
tabata fast feet, high knees, butt kicks, burpees (repeat twice)

WOD #1
10 minute AMRAP:
30 double unders
15 burpees
Total: 6 rounds

*Rest 5 minutes, then:

WOD #2
7 minute AMRAP:
10 pullups
10 pistols
Total: 6+13

*Rest 10 minutes, then:

WOD#3
4 minute AMRAP:
Deadlift @ bodyweight 125#
Total: 48

Fun bunch of wods today. I liked the mix of modalities and times...

9/23

3.5 mile run to gym
5x20 hollow rocks

4:30 with Chris:

Cleans:
1 rep every 30 secs for 5 mins at 80% of 1RM
115#

1 rep every min for 10 mins at 90% of 1RM
130#

1.2.3.4....10 C&J 105#
1 round of cindy after each round of C&J
Time: 31:14

this was hard...staring down the barrel at rounds 7-10 knowing I had more then half the reps left was rough

9/22

unintentional rest day.. too many days in a row sub 6 hours of sleep. took a nap instead

9/21

Fun with TyTy:

3x10 min AMRAP with 5 min break
3,5,7,9...til time is up

OHS 65#
burpee
round of 15 OHS+2 burpees

5 min break

PC 85#
burpee BJ 20"
finished round of 11

5 min break

BS 105#
wall balls 16# (did this cause my hands would NOT be happy with pull ups)
13 BS+ 5

Nice little combo of burners... Did low bar BS again today and still liked it! Glad to have turned a corner on this one. I need to be less quad dominant and this will definitely help

9/20

8am
4 mile run


Before class...
10x10 hollow rocks

4:30 with Aaron:

WU:
3 rounds
1x ritch st run
10 dislocates
20 OHS w PVC
30 DU

Power Snatch:
2 on the min for 12 mins
95#

WOD: 15 min AMRAP
30 DU
20 PS 55#
10 T2B
Total: 4 rounds

I ended up with a bar with rough knurling and had some nasty blood blisters going on. made the PS super painful. hands are a mess today...

9/19

Off- 12 hours at Stanford

9/18

7 mile run
From the house, down 7th up Townsend to embarcadero, up to Hyde then hyde all the way home.

It was super hot and I was dehydrated from all the birthday celebrations...

9/17

Active rest...2 mile run at Chrissy field with the pup and my guy

9/16

6:30 AM

CFE: on the C2
6 rounds 1:30 min sprint 1 min rest
369m, 366m, 375m, 369m, 374m, 376m

this hurt. maybe it was the time of day but somehow rowing intervals are so much harder. always.

7:00 with Aaron:

WU
3 rounds
10 candlestick rock to pistol
30 DU

Low Bar Back Squat:
5x125#
3x145#
1x165#
5x145#
3x165#
1x175#

WOD:
4 3 min rounds, 1 min rest
AMRAP of...
10 OHS 95# from the rack
50 DU
Total: 5+6

Felt damn good today at the gym. first time in a while. quite possible that's a PR on my BS. who would know since I can barely remember the last time I did them. probably could have done more. didn't have to fight that hard to stand it up. Think I may have turned a corner with the low bar. usually hate it today it felt good...

9/15

4:30 with Chris:

WU
1x ritch st run
3 rounds...
30 flutter kicks
30 mt climbers
10 thrusters 35#

MU work... managed to do some without the false grip from the start. still working on keeping feet in front during the dip. hate my ugly ass arched out MU...

Thrusters:
2 on the min for 12 mins
105#
5x105# on the last set. Will said we should do max reps on the last set and then he didn't do it...

8 min AMRAP:
12 burpees
9 wall balls 16#
6 ring dips
Total: 3+6

ring dips were so painful after the MU... yikes.

9/14

9AM
4 mile run with ty and the dogs (untimed)
20 min AMRAP
10 BJ (on to bench and then top of picnic table)
10 pistols
10 broad jump
20 knee-ups
7 rounds

1PM with Will:

Bench Press:
10x75#
8x85#
5x95#
4x100#
2x105#
2x110#
1x125# (just for fun... wanted to try bodyweight BP, needed a teeny tiny bit of help from Ty but not bad!)

WOD
"Nicole"
20 min AMRAP
400 m run (not really cause ritch st is short)
max reps pull ups
Total: 6 rounds 120 pull ups, 20 each round PR

Done this a few times, last time got 107. This time was hell bent on holding 20 each round, butterfly helps. shorter run allowed for a little more rest before jumping on the bar...

9/12-13

OFF- 12 hour clinical monday, exhausted and recovering tuesday...

9/11

9:30 With Sarah and Rob

warm-up
fast feet, cf push-ups, squats, walking lunge, burpee broad jump, ritch st run

Snatch work:
3x85#
3x95#
3x105#
3x110#
3x115# FX3

Felt solid up until 115, still have only been able to hit that one time! need to take smaller jump next time after 110...

WOD:
"911"
9 PS 65#
11 OHS 65#
1 ritch st run
Time: 10:03



9/10

9:30 with Scotty:

WU
jog around the block
21-15-9
wall balls 16#
CF push ups

accumulate 3 mins in hollow position (took me 5:40)

30 min AMRAP:
9 burpees
11 pull ups
21 KB swings 1 pd
Total: 10 rounds

9/9

CFE:
.5 mile run warmup
4x800 m sprint 6:30 mile pace
2 mins rest between

This was EXCRUCIATING! the first two rounds were tolerable, the last two I thought I was going to die. I was redlining early and earlier every round. Became a total mental game not to stop. I was arguing with myself in my head to fight the urge to jump off....

9/8

2 rounds
500 m row
50 DU

CFFB:

Strength:
Power Snatch find your 2RM
2x65#
2x75#
2x85#
2x95#
2x100#

Worked on the technique Sarah taught me last week... really helped!

WOD:
3 rounds
60 sec Max rep medball throws 14lb (15, 14, 13)
60 sec Max rep push ups (17, 17, 19)
60 sec Max rep supine ring row (12,12,12)
4x 20 yard shuttle run
60 sec rest

In the afternoon:
30 mins light cardio
10x 100m sprint on treadmill 1 min rest btwn sets
(speed ranged from 10-11 didn't know how fast to go initially, next time will start at 11)

9/7

WU:
1x run around the block
500 m row
25 walking lunges
10 kb swings 1 pd

CF football WOD:
12-9-6
DB thrusters 35#
KB swings 1.5 pd
strict pull ups (these were the limiting factor on speed for this one)
Time: 12:00

3 rounds not for time
Max reps strict HSPU
Max reps supine ring rows (feet on 20" box, shoulders below box at bottom, rings few inches above box)
5 HSPU, 6 ring rows each round

MU skill work... watched some Carl Paoli MU progression videos. Tried to do them and they are ridiculously hard. even though they utilize a band. i need a lot of work here.

Everything felt so hard today...

.5 mile run
tabata sprints (12% incline, 7.5 speed)
.5 mile run

9/5-6

Off... traveling back to SF etc...

9/4

3.6 mile run

9/3

adventure all over tx hill country trying to find crossfit. to no avail
so instead...
3.7 mile run
hollow rocks

9/2

8:30 Class at Crossfit Austin

MU skill work. learned some good drills for working on the high pull on the bar and ring MU

WOD:
7 rounds of 1 min
3 DL 125#
max reps DU, every time you trip up on the rope you go back to the DL
1 min rest between rounds
Total: 14 rounds

Always fun to check out other gyms... Lots of fun to work out in the heat, talk about sweaty!!!

2.5 mile run
9/1

Off... traveling to Austin!

8/31

1500 m row
5 rounds of Cindy
5 C&J 115#
5 rounds of Cindy
5 C&J 115#
1500 m row
Time: 35:55

2.25 mile run

8/30

3 rounds
1 ritch st run
100 DU 3 burpees every time you mess up

"angie"
100 pull ups
100 push ups
100 sit ups
100 squats
Time: 19:44 PR

First time sub 20 mins on this wod...

8/29

Rest

8/28

10:30 with Sarah and Rob

Power Snatch
did sets at 85# and 95#

Sarah taught me some new tips of arm positioning on the set up and pulling to the hips on second pull... really helped a lot! Thanks Sarah

WOD:
21 PS 65#
21 box jumps 20"
7 MU
15 PS
15 BJ
5 MU
9 PS
9 BS
3 MU
Time: 18:??

8/27

9:30 with Scotty:

WU:
dynamic stretching
tabata static hold hollow rock (this is SO painful. it never gets easier)

HSPU: max reps in 5 mins
28 strict

WOD:
"Jonesworthy"
80 squats
40 KB swings 1 pd
20 pull ups
64 squats
32 KB
16 pull ups
50 Squats
25 KB
12 pull ups
32 squats
16 KB
8 pull ups
16 squats
8 KB
4 pull ups
8 squats
4 KB
2 squats
THEN... 1 ritch street "mile" run
400 m with sand bag
200 m forward, 200 m run backward
400 sandbag
200m forward, 200 m run backward
Time: 29:29

everything is still very sore today. i don't like sandbag runs.

11:30am somehow managed to force myself to run 2 miles... and stretch

8/26

3.3 mile run

2x 1min plank hold, 30 secs rest between

super duper sore and tired legs today. the run plus stretching was all i could muster and even that was excruciating.

8/25

7am with Magic Mike:

warmup:
2x run around block

tabata abmat sit ups 10 each round

Snatch work:
did a few sets at 85 and 95#
kept it light focused on the second pull and the movement of the bar above the knee

WOD:
3 rounds
30 snatch 45#
30 wall balls 14# (10 ft target)
Time: 18:17 PR

I have done this wod 4 times now I think. Not sure how much of a PR that is cause I'm not patient enough to search through my wod logs and find my previous times but I know I have never gone sub 19 before...

3 mile run at 915am

8/24

8:00 am with Will:

Handstand work:
with some help from Ty I fine-tuned my freestanding handstand. I can also walk on my hands a few feet. just need a little more practice with this and I will have it down.. I like this sort of stuff Thanks for the tips TY!

Strength:
5x5 DB thruster
5x25#
5x30#
5x35#
5x40#
5x45#
3x50# this got UGLY so i stopped

WOD:
15-12-9
thrusters 95#
burpee box jump 20"
Time: 12:48

I wonder if the 95# thruster will ever feel light....what a bitch of a combo this was. Messed around with MU again after class trying to figure out how to learn the Camille Leblanc super kip MU. Needs some practice to say the least...

3.3 mile run at 10 am

on week two of running and its feeling so much better/easier already. yippeee!!!

8/23

OFF

8/22

2.8 mile run around 1pm

Snatch work:
5x63#
4x83#
3x93#
2x98#
2x103#

decided i need to work on the second pull, path of the bar around the knees...

5:30 with Will

Warmup...
MU work
did about 12, worked on big kip trying to turn over in a higher dip.

Box Squats:
5x85#
4x105#
3x125#
2x145#
1x165# ran out of time here

WOD:
12 min AMRAP
50 DU
50 GHD sit ups
25 good mornings 55#
Total: 2 rounds

wow. apparently my wod log went on vacation before I did....been too long since I logged anything

8/21

2.2 mile run

9am Class at SFSCC with Josh

Warmup:
800 m row
2 rounds
3 pull ups
5 push ups
10 situps

dynamic stretching.... warmup with KB

WOD:
3 Rounds: Running Clock
20 KBS (1 pd)
Resistance Run - 30 Meters (partner provides resistance w/ elastic band)
15 Floor Press (30# DB)
Resistance Run
15 GHD Sit Ups
Resistance Run
4 Modified Rope Climbs (lower yourself from standing to ground and back up)
Resistance Run
Rest 2 Minutes
Time: 21:55

Nice little burner this one was! Those rope climb things are hard! lots of upper body and MAJOR core work.

Awesome gym, super nice people, great coaching. Loved the vibe, no focus whatsoever on the competitive aspect. Emphasis was on everyone working on their fitness, working with other people. No fixation on RX weights or beating people's times, just everyone pushing their hardest no matter what level they were at. Definitely check it out if you are in the area. Just make sure to bring a sweatshirt cause its basically outdoors in a garage and its cold in the morning

8/20

2.2 mile run

9am Class at CFSCC with Gary

Warmup:
400 m run, 500 m row
DB DL, HPC, FS, PP, HSC 25# DB

Partner WOD with Scotty:
One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.
For time:
45 dumbbell hang cleans (45/30#)
45 burpees
500m row
Time: 5:15

We split the reps up 5 and 5, then scotty rowed 400 and I rowed the last 100m.

AMRAP-using time (7:03) from slowest group's previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:
45 DB push press
45 DB lunge
Row for meters (we had about 4-5 mins on the rower and split it up as needed- goal was to sprint)
Total: 1200 or so i think? maybe it was 1500

For time-
45 db front squat
45 toe to bar
Run the distance rowed in second workout (we ran about 1200 m)
Time: 7:08

This was so much fun! When we got into class there was nothing on the board but "Partner". So we had no idea what we were getting into, how many wods etc. Which was great because there was no element of gaming the workouts. One other thing that was cool was for the second wod, they took the time of another team and made it your time for the amrap to even out the playing field. Since we had the fastest time on the first wod, we got the longest time for the amrap and visa versa. Got to work out side by side with Annie which was a blast

8/19

2 mile run

9:00 Class at Crossfit Santa Cruz Central with Annie Sakamoto!

Warmup:
200 m run, 400 m row, 200 m run
5 DL 125#
5 box jumps
5 DL 125#
5 ring push ups

DL work:
5x175#
3x185#
1x195# (F 2nd rep meant to load the bar with 190# for 2)
2x190#
then 10x145# (85% of the weight you started with)

Got some great tips from Annie on finessing the DL to keep body position super solid and tight. Awesome to be able to learn something new, even on something as simple as DL!

Finisher:
10-9-8....1
box jumps 20"
ring push ups
Time: 7 something

8/18

3 mile run
3x20 hollow rocks

8/17
Cardio with Ty
5 rounds
lap around the block
200 DU 3 burpees every time you stop
Time: 44:54

burpee penalty really changes this one up. forces you to keep doing DU even when it burns like crazy

2.2 mile run
3x20 hollow rocks

8/16

2.5 mile run

day one of regular running again. I want to get back to running 3-4 miles daily like I used to. Starting with low mileage and going to increase each week. baby steps...

8/14-15

OFF. sore as hell in weird places from femme fit.

8/13

Femme Fit (c&p from ty)
WOD 1:
hill run 3 miles
28 something

WOD 2:
squat clean:
145#
PR by 5 lbs

pulled 150 high enough to power clean it, but couldn't stand it up from the hole. need to work on catching a power clean deep, but not the full squat cause its damn hard to stand it up from a full squat.

WOD 3:
Deadlift 5000 pounds (3 @135lb)
38 box jump
38 kb swings
5:55

ouch. 30 secs slower then at the gym.

WOD 4:
100m sprint x 1
i got smoked....

WOD 5:
Run 400m
15 burpees
40m sandbag carry - 10m run - 40m sandbag carry (80#bag)
15 burpees
Run 400m
Time 6:22 i think?

LONG day in the sun. Not my best showing to say the least. Definitely further indication of how bad my fitness hurts. Good motivation to get somethings back into my regular routine again...

8/12

30 mins cardio

8/10 and 8/11

60 mins of cardio