01/01:
Easy 3 mile run, with some stair sprints mixed in

12/31:
1pm Class @ LF w/Maribel

Warm up:
~2000m Run (Crack Alley x 3)

Thrusters: 5,5,5
Worked to 135#
Shoulders super sore, couldn't go heavy today

Finisher: 3 Rounds for Time (in team relay format w/Will "The Natural")
20 Pullups
40 Pushups
60 Squats
TIME: 20:27

No seep all week = no energy. Good thing I'm being lame tonight...Seacrest OUT!

12/30:
Unplanned rest. Sucks, was looking forward to the 630 class - had my schmedium cutoff all packed and ready to go. Damn work.

12/29:

630 class @ LF w/Chris

Warm Up:
650m Run
Dislocates
Stretching

WOD: "2009 NorCal Qualifier Workout #1"
500m Row
30 Burpees
10 Shoulder to Overhead any way you likey (135#)
TIME: 5:27

Finisher:
5 Rounds
10 K2E
10 GHD Back Extensions

Meh. No gas today, got 4 hrs sleep and felt it in the WOD. I cleaned all 10 reps from the ground, which is the least efficient way to do the workout - might as well have gone at 165# Rx weight and just took the hit on my time (since I wasn't racking the weight on my shoulders anyway). Lack of shoulder strength was exposed, so I'm adding press lifts every week moving forward.

12/28:

Work kept me from the 630 class at LF, so did some late solo work at 24Hr

Warm Up:
500m Row
25 Dislocates
25 Bench Press x 45# Bar

10-9-8-7-6-5-4-3-2-1
Bench Press 155#
Pullups
TIME: 14:55

Was weary of going BW (185#) on the BP and chancing getting pinned under the bar without a spotter. Would not be good for my street cred, since I was already getting weird looks for racking the weight every couple of reps and then running over to the pullup bar to swing around. BP strength still needs work, but making slow progress.

After:
30 Toes to Bar
Was restless so did a little Back Squat work...
15 x Bar
10 x 135#
5 x 185#
5 x 205#
5 x 225#

Lifting in front of mirrors throws me off now...funny how it was the other way around when I started CrossFit.

12/26:

6.5 mile run w/the LF Running Crew
(although I've been telling everyone today it was 7 miles...sounds cooler)

Good group this morning - glad I was able to keep up fairly well, chasing someone really helps. That was the longest distance I've run in a while, and it's always a mind game for a more sprinter-type person like me. I think I saw Natalie look back about 10 times to make sure I was still there. Thanks Natalie for organizing the group this week.

After: Handstand and HSPU practice
Was able to do 3 x 3 sets of HSPUs with close to full ROM, although I had to kip the second & third ones in each set. Feels stronger and more stable each time I try these, so I'm getting there slowly but surely.

12/23:

6:30 Master's Class @ LF taught by Brian Learn

Warm Up:
400m Run
3 Rounds:
Sampson Stretch (10s hold each side)
10 x PVC OHS
10 x Abmat Situps
10 x PVC Good Mornings
10 x Pull Ups
10 x Ring Dips

WOD - "The 12 Days of CrossFit" (copied from BLearn hmself.....)
Do this in order just like you sing the song: 1 then 2,1 then 3,2,1 then 4,3,2,1 and so on...

1 200m Run
2 Sumo Deadlift High Pull 95#
3 Thrusters 95#
4 Burpees
5 Pullups
6 Push Ups
7 PVC Abmat Situps
8 Wall Balls 20#
9 Box Jumps 24"
10 Double Unders
11 KB Swings 1.5 Pood
12 Power Clean & Jerk 95#
TIME: 42:15
TOTAL Reps: 364

WHOA, BURNER! One hell of an initiation to the Master's Class for me. Great design in this workout, as the pacing and order make it just hard enough to have you huffing the whole time, but not to the point where the reps get too sloppy. Everything was unbroken except for the C&J and double-unders (don't have them down just yet). Great job, Brian.

PS, Brian - Natalie is right...the time you listed was off. You finished about a minute ahead of me and I'm positive my time was 42:15.

12/22:

630 Class @ LF w/Natalie

Warm Up:
650m Run

Power Clean - Find your 1RM in 15 mins: 185#
My form still leaves a lot to be desired. I can squat clean 205# but failed it on the PC today - really feel like technique is holding me back, and not strength at this point. Want to work toward it being the other way around.

Deadlift - Find your 1RM in 15 mins: 365#
First time doing 1RM deadlift so I'm fairly pleased with what is essentially 2X BW for me. Failed at 385# but think I can pull it next time now that I know where my 1RM range is. Wanted to give 375# a shot but ran out of time.

Finisher - 100 Pullups for Time: 6:32
Call it 6:37 officially since we had a 5 sec delay when the clock didn't start right away. REALLY happy and proud of this result, since pullups were a big goat for me when I started CrossFit. It was an "Aha!" moment when the kips strung together - broke them into 5's until 65, then 3's & 2's until 90, and singles on the last 10. Just a few breaths in between sets, and it felt pretty easy. HOLY SH*T - can't believe I just wrote those words...this CrossFit stuff works. Check that goat off the list.

After:
2 mile run, moderate pace - just to get the heart rate going a bit

12/19:

3 mile interval run
1500m Row

Had to skip the lifting, neck was sore from banging the bar on it during snatch balance work yesterday.

12/18:
@ LF, 630 Class w/Chris

Warmup:
650m Run
Snatch Balance review & warmup

WOD:
Snatch Balance 1-1-1-1-1-1-1
3 x 95#
1 x 115#
1 x 125#
1 x 135#
1 x 145# F
1 x 145# F
1 x 135#

Kind of an awkward feeling movement. So much of it seems mental - gotta remind yourself to stick the landing, hold solid at the bottom, and keep the shoulders shrugged and active. That last part is what gives me a mind f*ck - just like with OHS I get all wobbly at the top and psych myself out even tough the load on the legs feels relatively easy.

Finisher:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75#
Back Squat
TIME: 7:48

Colin had the right idea going Rx weight - should have followed his lead and pushed through it instead of being a baby. No more sub 95# HPS in WODs for me. Nice job, Colin.

Good group last night.


12/17:
Unplanned Rest - fought off some sort of 24hr bug (which I probably got at nasty ass 24 Hr.)

12/16:

3 mile run, moderate pace.
Just keeping it moving.

12/15:

@LF w/Chris

Warm Up:
1000m Row

Squat Cleans 1, 1, 1, 1, 1:
135, 155, 165, 165, 185

I cleaned 205# on Saturday, but it was not what one would call a technically sound (or aesthetically pretty) lift. So tried to focus on form and mechanics today without going too heavy. Need to do this more...

Finisher: "Dirty Thirty"
For time:
30 Box Jumps (24")
30 Jumping Pullups
30 Kettlebell Swings (1 pood)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#)
30 Back Extensions
30 Wall Ball (20#)
30 Burpees
30 Double Unders
TIME: 13:26

Felt sluggish. Trying to keep up with Chris was the only thing that kept my pace moving at a decent rate.


After @ 24 Hr:

Bench Press:
25 x Bar
15 x 135#
10 x 155#
8 x 165#
5 x 185#
5 x 185#

30 Bar Dips
50 Pushups

12/12:

LF Olympics Finals:

800m Run: 2:40
I'm an IDIOT. Was standing around in my sweats and hoodie not paying attention and Chris says "Go!" and I stand there looking at him and say "are you serious, dude?" and he yells "Yeah, GO dude GO!" Then I ran too far past the gym to the wrong meter on the 2nd turnaround. BWAHAHA, WOOPS! What a dumbass. Really disappointed since I ran a 2:27 on Thurs at Kezar and thought I had a sub 2:25 in me today. That's what you get when you're not paying attention, kids.

Clean & Jerk 1 Rep Max: 195#
Happy about the 20# improvement. Was able to clean 205# but couldn't get the jerk - need some serious practice on form/technique. I pretty much have no idea what I'm doing with the barbell. Props to 70s Big Manza for putting up 225#.

10 minute CINDY: 9 Full Rounds (+ 5 pullups & 7 pushups)
1.5 round improvement. Gotta go faster on those squats.


12/11:
REST


12/10:
1 mile warm up jog
4 x 50m Tempo Repeats
800m for time: 2:27
1 mile cool down jog

Wanted to see where I was in preparation for Saturday's LF Olympic Finals. Goal was sub 2:25.

12/09:

@LF w/Chris

Warm Up:
5 mins Jump Rope
Handstand Pushup skill work (a little shakey at first, but better as we went along) - wall, parallettes, bands on bars

WOD: "Helen"
3 Rounds for Time:
400m Run
21 Kettlebell Swings 1.5pood
12 Pullups
TIME: 10:X4 (I think it was 10:24)

Eh. Was shooting for 9 minutes but that's what happens when you can't kip to save your life. My body has apparently forgotten whatever little kip I had. I think the 3 runs and first 2 rounds of unbroken KB swings were on a good pace, but the lack of grip and kip killed me.

12/08:

@LF w/Chris

Warm Up:
650m Run
2 x Samson Stretch (each side)

*Box Squat Skill Review

Box Squat 5 x 3:
135
165
185
185
205

Finisher: 100 Overhead Squats (75#)

Went a little lighter on the weight today, still feeling a nagging tweak in my lower back. The 205# x 3 felt pretty manageable on the box squats - I think I can go up 20 - 30 lbs next time we do a 3RM. Overhead squats are my absolute worst lift - need to work on getting more solid/stable up top...they feel easy from waist down, but loosey goosey up top. Don't remember my time on the finisher - was working with a group of three so not all that relevant anyway...was really trying to work on form.