8/9

4:30 with Chris:

3 rounds
25 DU
15 CF push ups

HPC work...
5x75#
4x85#
3x105#
2x115#
1x125# PR

WOD:
1000 m row
21 Thrusters 65#
15 burpees
1 min rest
750 m row
18 thrusters
12 burpees
1 min rest
500 m row
15 thrusters
9 burpees
Time: 18:10

45 mins of cardio

So... now I can power clean and hang clean the same amount of weight? seems ridiculous. I need to do some work on my oly lifts i think...


8/8

Noon with Will:

WU:
2 round
500 m row
15 burpees

Snatch Grip DL
Worked up to 155#

WOD:
20 min AMRAP
max reps Ring Dips (MU to ring dips)
ring pull ups

TOTAL: 9 MU, 16 dips, 25 ring pull ups

This was hard. MU to ring dips are super duper hard. had to keep the pull ups to a minimum since we weren't allowed to get more then 10 reps difference between the movements.

8/7

squat clean work...trying to see where I am at for Femme fit next weekend
worked up to 140#, failed at 145#

9:30 with Will

Behind the neck split jerk
worked up to 1 at 135#

WOD:
10-9-8-7---1
Behind the neck split jerk
overhead walking lunges 45#
push ups
Time: 19:00

8/5

815 AM

2.7 mile run to the gym

Masters Chipper:
10 HSPU
20 Wall balls 14#
30 T2B
40 PC 95#
50 burpees
60 SDLHP 55#
Time: 19:01

got through the first 3 movements in just under 5 mins...PC were so hard today after yesterday, took me about 6 mins! I wanna do this one again fresh cause I know I could move faster through parts of it.

4:30 with Chris:

Strength: don't know how many round I did... probably 8 or so
2x weighted pull ups (did a few rounds w 1/2 pd, the rest w 15# weight vest)
2x strict press 85#

WOD:
400 m run
21 PP 75#
21 K2E
400 m run
15 PP
15 K2E
400 m run
9 PP
9 K2E
Time: 11:00

good day of work today. total body soreness was setting in this morning. now I think I guaranteed that will happen

8/4

2.7 mile run to the gym at 615 AM

4 PM
"Isa-Grace"
30 power snatches 95# (7:57)
20 secs rest....
30 C&J 95# (6:00)

Never done Isabel before. Glad to get through it in under 10 mins since i have never PS that weight at that volume before. Slowest grace time EVER by about 2+ mins...

4:30 with Chris:
30 KB swings 1 pd
500 m row

Max hold L-sit (with 3 25# plates below feet so legs can't drop)
33 secs
15 secs

DL
3x135#
3x155#
3x3 @185#

WOD:
Death by tabata
DL 113# (kept it here since Ty and I were sharing a bar and she did PC)
burpees
Score: 9 DL, 6 burpees per round

My fitness didn't hurt so badly today. thank god.

YAY! my workout log is out of lockdown...even though it was there I wasn't able to post on it till yesterday.

8/2

1.5 mile race to the gym.. was running late!

4:30 with Chris:

5x5 Back Squat
145# prob been 6 months since I have done this... felt heavy. legs were tired from day before...blah

WOD:
"Kelly"
5 rounds
400 m run
30 Box jumps 20"
30 wall balls 16#
TIME: DNF BOOOOOOOOO

My fitness REALLY hurt today, coupled with last weeks poor food choices which have resulted in me being extra medium at the moment. UGH feeling heavy...

Started the Whole 30 (http://whole9life.com/2011/06/whole-30-v4/) on monday for the month of august. In desperate need of detox/reset.



8/1

4:30 with Aaron:

3 rounds
50 DU
10 2 for 1's 10# med ball

Hang Squat Snatch work...
3x85#
3x95#
3x105# ran out of time...

WOD:
21 DB snatch R arm 25#
21 DB snatch L arm
42 pull ups
15 DB snatch R
15 DB snatch L
30 pull ups
9 DB snatch R
9 DB snatch L
18 pull ups
Time: 13:44

this was a fun wod. still amazed some days at how light the 25# DB feels now...

7/24-7/31

Rest. Took a few days off at the beginning of the week, then fell and smashed my knee which forced me to take some more time off. Unfortunately I decided to eat like crap for the latter half of the week. not a good choice.

7/22

1.5 mile run to the gym...

"Addy"
400 M run
21 DB squat cleans 35#
21 burpees
15 DB squat cleans
15 burpees
9 DB squat cleans
9 burpees
400 m run
Time: 16:48

2.75 mile run home

Did this WOD this morning in honor of a baby girl who passed away from cancer a few days ago. She had come to my attention a while back when Crossfit West Sac did a fundraiser to raised money for her treatment. Because it was the weekend of regionals, I was unable to participate. While I never knew her, her struggle and pain at such a young age touched my heart and I was honored to do this for her.

7/21

rest day

7/20

AM...
5 rounds
10 sand bag cleans 50# bag
10 burpees
1 sand bag run
10 sand bag cleans
Time: 17 mins or so?? i don't remember.

I started with 5 cleans the first round, but decided it was too easy compared to Ty who was using the 75# bag, so I upped the reps for the remaining rounds... I need some work handling an 80# sandbag before femme fit. good thing is i only have to pick it up twice...

Master's Class:

Warmup: 2 rounds
500 m row
10 (each leg) 1 leg OHS w/25# bar
400 m run

Hang Power Clean work...
3x103#
3x123#
3x113#
3x123#
1x133# F2
legs were tired here so I gave up... got some helpful pointers from ty on fixing my dip. which was somewhat non-existent....

WOD: 7 min AMRAP of...
3 DB thrusters 25#
3 pull ups
6 DB
6 pull ups
9 DB
9 pull up
12 DB
12 pull ups
15 DB
15 pull ups
13 DB thruster was were I ended up...

7/19

1.5 mile run to the gym AFAP (took about 11 mins, including stopping for lights)

4:30 with Chris

Warmup:
3 rounds
10 k2E
10 good mornings 45# bar
10 push press 45#

Strength:
Push Press
3x103#
3x113#
3x118#
3x118#
3x118#

WOD:
"Jack"
20 Min AMRAP
10 PP 75#
10 kb swings 1pd
10 box jumps 23ish inches (little box with 3, 45# plates, turned out to be higher then 20")
Total: 10+12 (PR last time 8 rounds)

2.75 mile run home

7/18

Running at the track...

Warmup:
800 m run
Partnered hamstring loading 5 x 10 (5R/5L) x 80m run

WOD:
Power 500's
5 rounds 400 m run (85% max effort)+ 100 m sprint
(two min rest btwn sets)

800 m run cool down

I forgot my watch so I couldn't time myself...boo.

7/17

10:30 with Sarah and Rob

Warmup:
3 rounds
10 HSPU
10 c2b pull ups
10 one leg OHS (increased barbell each round 15#, 25#, 35#)

Power Clean work...
3x105#
3x115#
3x120#
3x125#
3x130#
3x135# F (got scared and didn't commit even one time to this weight)

Finisher:
12 min AMRAP:
10 PC 105#
15 burpees
20 calories on the rower
25 kb swings 1.5 pd
Total: 1+53 (finished the second round in 13:45)

7/16

Warm-Up
400m run

8:30 with Scotty

WOD 1:
2 min max of
pull-ups (50)
push-ups (45)
sit-ups (60)
squats (100)
w/2 min rest between, score is total number of reps
Total: 255

WOD 2:
100 thrusters 65#
(on the min 3 pull ups, 5 push ups, 10 squats)
Time: 16:00

This was awful. Thank god Scotty gave us minutes 5, 10 and 15 without the pull up combo. I did all but the first 25 thrusters basically in those minutes. went 2-3 rounds back to back of pull ups after each minute of thrusters.... might have never finished without those "free" minutes.



7/15

500 m row
1:52

Sealfit Filthy Fifty (only one round)
50 Box Jumps
50 Pull ups
50 Kb Swings 1 pd
50 walking lunges
50 k2E
50 push press 65#
50 back extensions
50 wall balls 16#
50 burpees
50 DU
Time: 31:23

7/15

Active rest/skill day...

2000m row
50 wall balls 14#
1000m row
35 wb
500 m row
20 wb
Time: 24:00

5x5 HSPU w/deficit (45# plates with abmat, 1 inch depth below plates, 90 sec rest btwn sets)

Did all strict HSPU. reps 4 and 5 of each set got tough pretty quickly. crazy what a difference that extra inch makes...

7/14

Cardio fun with Ty:
50 GHD sit ups
4x run around block
1000m row
3x run around block
750m row
2x run around block
500 m row
1x run around block
250m row
50 GHD
Time: 45:10

Master's Class:
3 rounds
50 DU
20 walking lunges

Femme Fit WOD:
38x DL 135#
38x Box Jump 20" (games standard)
38x KB swings 1 pd
Time: 5:23

WOD:
"DT"
12 DL 105#
9 HPC
6 PJ
Time: 15:45

Second time doing DT, PR by about 9 mins. That's a tough WOD but I like it way better then Death by barbell....

7/12

1.5 mile run to the gym

Warmup:
Tabata hollow rocks 12 each round

Hang Squat Snatch:
3x83#
3x93#
3x93#
3x103#

didn't feel warmed up and it just hurt today... My lateral quads, especially R one cramped up during the snatch work. ended up on the foam roller instead of doing a 5th set. prob related to doing rather heavy load of snatch on sunday

Finisher:
4 rounds
400 m run
20 Pull ups
Time: 13:23

Modified the finisher cause air squats were painful, all sets of pull ups unbroken.

7/11

Rest day...

7/10

9:30 With Sarah and Rob

Warmup:
tabata OHS and Push ups (12,14)

Snatch Work...
3x93#
3x98#
3x103#
3x108#
3x113# F

Finisher:
400 m run
15-12-9
PS 75#
box jumps 20"
burpees
400 m run
Time: 13:14 (i think..can't remember exact seconds....)

Nice to get some solid work in on the Snatch, goes up pretty easily these days. I have hit 113 one time before, next time ill get it again. seems like every time i do snatch, i hit a weight 3x that i only got once before... just need to work on it more regularly!

7/9

8:30 with Scotty:

30 min AMRAP
3 squat clean thruster 95#
6 HSPU (strict)
12 T2B
24 DU
Total: 9 rounds

Legs were still pretty sore going into this one. Nasty little combo from the barbell to the hspu....

7/8

"Morrison"
50-40-30-20-10
Wall balls 16#
box jumps 20"
kb swings 1 pd
Time: 36:02 (i think??)

woke up sore from head to toe. this was probably my poorest showing ever. absolutely nothing in the tank from the get go. knew it was gonna be bad when Ty lapped my for the second time. and i felt the closest to puking in a wod i ever had. good times.

7/7

With 113#
9 BS
6 FS
3 OHS
Time: 19:55

Wanted to give this a try since I missed doing it on Monday. Sneaky tough! did all sets unbroken. FS were painful by round 3...

"Durango"
10 rounds
5 pull ups, 10 pushups, 15 squats
21-15-9
PC 95#
k2E
1 mile run
Time: 32:00

This was excruciating following the 85 squats done 15 mins prior. Legs were barely working during the cleans, thought they might fall off on the run.

After two naps in the middle and after school I decided I felt well enough to try class...

7/6
Double Under off...I won the round of 30
this is hard cause you have to push the pace to try and win, and then when you don't...right back on it!

MU from L sit position
3-2-1

HSPU work...
attempted w short parallettes.. HAH! ya right. cant move an inch at the bottom...

Push Jerk work...
2x83#
2x103#
2x123#
then 2x133# every three minutes for 4 rounds, failed on the 5th
(this is a 10# PR for me... although clearly no where near my max these days...couldn't even split jerk it before..been a while obviously)

Airforce WOD:
*4 burpees on the min every min
20 thrusters 65#
20 SDLHP
20 PJ
20 OHS
20 FS
Time: 8:47 (PR, last time 9:59)

7/5

Sick feel like crap and have a few little nagging injuries. on top of that i have a RIDICULOUS amount of school work this week. Debating taking a whole week off.....

7/3-4

Rest days in Vegas. Attempted to workout on the second day and every single cardio machine in the gym was taken and multiple people were waiting in line. I refused wait for 20 mins on vacation. on top of that i had a sore throat...

7/2

"Vegas"
932M Run
30x OHS 65#
30x Barbell burpees
30x KBS 1.5pd
30x T2B
30x Wall Ball 14#
30x SDLHP 65#
30x Lunges 25#
30x C2B
30x G2OH 65#
30x Barbell Roll-outs
100DU's
Time: 40:00

Pretty sore all over going into this one. Barbell roll outs were harder then expected.

7/1

9:00 With Will

3 rounds
5 pull ups
10 push ups
15 GHD situps
20 squats

DL Work:
5x105#
4x145#
3x165#
2x185#
1x195#
1x205#
1x210# F wouldn't budge off the ground without my form getting ugly so i refused....

Finisher:
6.5.4.3.2.1.
DL 175#
box jumps 20"
Time: 4:33

rowing:
3x 7 min intervals, 3 mins rest inbtwn

Will and I decided I need more work on the strength aspect and less on the metcon so I scaled up on the weight and down on the reps...