4/8
Warm up jog 650m
Burgener PVC warm up

3 rounds Cindy:
5 pullups
10 pushups (awesome after yesterday!)
15 squats

Started with clean and jerks and realized I wasn't having any of that. My shoulder was killing me, and I just felt generally really bad. Decided to mostly take today off.

Finisher: did some burpees and 24" box jumps

Total wimp today. Perhaps I should try a real day off.

4/7
Got a muscle up! Then was able to get one more for the camera Yay.

Also got a bar muscle up (without much style...) This move is pretty painful for the girl half of the population!

50-40-30-20-10
Double unders
PVC abmat situps
pushups
39:40

Well - here's a good set of three things I'm not very good at. Yikes.

Finisher: race Molly in 1k row. 3:59.

4/6
Muscle up practice - didn't get it. Could still do the transition, could still not press out. New plan is to do the progressions tomorrow, then rest Thursday and get it on Friday.

Run 400m

Agility drills:
2xhigh knees across gym, then sprint to fire hydrant and back
2xbutt kicks across gym, then sprint to fire hydrant and back
1xlunge across gym, then sprint to fire hydrant and back
1xhigh kicks across gym, then sprint to fire hydrant and back

WOD: 5x5 front squats
5@ 125
5@155
5@165
5@175
5@185
1@205 (this was for fun. I thought I'd be able to do more than 1 though. Maybe shouldn't have jumped up 20lbs at once. I'm pretty sure this is a lifetime PR, even including when I was throwing)

WOD 2:
5x [run 400m, 10 FS @ 95, 10 C2B pullups]
Time: 19:41
It was great doing this one with Molly. Thanks for pushing me!

Finally, I reached my goal weight yesterday (although now that I'm here I realize I could probably even lose more). I posted a novel about this in my nutrition journal today. Suffice it to say I think CrossFit at LLF is amazing and maybe even miraculous.

4/5
Practice muscle ups - did quite a few negative dips and discovered I can now do a full dip - that's new. Switched to muscle up attempts and got through the transition - just couldn't quite press out.

2009 CF games couplet:
30 16lb wall balls (Rx was 14lb - Ty challenged me!
30 55lb snatch (Rx was 45lb - again, this increase thanks to Ty)
19:40

It was great that Ty pushed me on this one - I was planning to limp my way through at rx because I was feeling pretty worn out today. Ty inspired me and I did my best to rise to the challenge - now I feel like I accomplished something. Thanks Ty!

More muscle up practice - I think I'm going to get it tomorrow! (or at least that's the plan...)

Dumbbell press - 10 at 20lb, 8 at 25lb, 6 at 30lb, 4 at 35lb, 3 at 40lb. This is my current strategy to work on HSPU. Regionals are freaking me out.

4/4
Day 2 of cert
AMRAP in 10 min:
7 20# med ball squat cleans
7 pushups
10 rounds + 6 pushups

4/3
Level 1 Cert
LOTS of PVC work - squats, front squats, OHS, press, push press, push jerk, deadlift, Sumo Deadlift, med ball cleans

Key takeaways: core stability and knee position are #1 and #2 in order of key safety benchmarks. No one should perform the olympic lifting movements until they have basic proficiency in these. Second, my deadlift start position was way wrong - looking forward to trying it with the new positioning! Third, I really don't lock my hips out. Every person who saw me do anything today told me to extend my hips. Yikes.

Fran:
21-15-9 [65# thruster, pullups]
8:14
Fran is hard.

The cert is awesome. I've learned so much already!

4/2
Rest

4/1
Jog 650m

5x5 back squats 1 @ 155, 4 @ 175

Chipper:
25 16lb med balls (I half-quit on this bc my shoulder was hurting. Did the first half, then whined to Natalie for awhile, then went back and finished left-handed)
5 rounds:
10 25# thrusters (I did just 10 squats bc of the shoulder. Probably should have done 20)
200m farmers' carry (why was 100m so hard on Sunday?!?)
Then:
25 16lb med ball - did most of them mostly left-handed
800m run

A bit of muscle up practice

3/31
Practice muscle ups. Getting closer. Today I watched a lot of video before practice and in the gym got to the dip position twice (a first!), but couldn't do the dip portion - planning to do dips and muscle up practice every day until I get it.

AMRAP:
2 muscle ups
4 HSPU
8 hang squat snatch 85# (rx was 65#)
6 rounds

Caveat - couldn't do muscle ups, so was doing jumping muscle ups, which really meant jump and then struggle at the bottom of the dip position. Also couldn't do HSPU's so struggled with 1 abmat and then 2 abmats. I am planning to practice dumbbell strict press as often as possible - hopefully my shoulder will stop hurting and make this a smarter thing to do.

Finisher 2x7 assisted dips with black band. The black band is too easy.

3/30
Decided to go to class and very glad I did!

Run 400m
dislocates
stretching

5x5 M.E. hang power cleans:
5@95 (missed a round because I was marketing to passersby, so I'm counting the warmup)
5@135
4@155 (I was afraid I'd lose the 5th so I didn't try)
5@155 (Decided I was being a pansy and went for it)
5@155

Finisher:
5x [10 burpees, 8 deadlifts, 6 hang power cleans, 4 front squats, 2 squat cleans] all at 125# (girl rx was 95)
Time: 21:48
In preparation for regionals I've decided to regularly scale up, and try to make it up to the guy's Rx whenever possible. This way the workouts will take longer and hopefully I will also get stronger. Today I hated myself a bit for that logic, but hopefully it will get easier as time goes on!

Finally - tabata hollow rocks. For some reason I struggled with these tonight. Couldn't do more than 4 in a row by the last couple rounds... another area to practice!

Good to hear you are sore too!!! I thought I was the only one... you should come in... it's a fun WOD and you will kill it

3/30
Debating about coming in this evening. I'm terribly sore but no longer in pain... feeling withdrawal symptoms setting in and I love the looks of the WOD!

3/29
Rest day

What a weekend! I had so much fun competing and cheering - way to go Team LaLanne! I am so inspired by the quality of athletes we have, and even more so by the quality of our people. Thank you to everyone who encouraged me and kept me moving this weekend and in the last few months (but especially on the second round of burpees in our friend the chipper!) What a cool experience! It boggles my mind that in December I performed the baseline weighing 10 pounds more with 20 knee pushups and a green band for the pullups and still got sick at the end... CrossFit and LaLanne Fitness have changed my understanding of the impossible.

A final shout out to Julian and everyone else who "forced" me into signing up. Despite how much I hurt today I am really glad I did it

3/28 (copied from Rob)
Workout C1
In 6 minutes, work up to a max squat clean to overhead.

165# (PR) + 2 failures at 175. I could clean it, but couldn't get it overhead.
I was glad my fear of dropping the bar on my head wasn't realized!

Workout C2
At the immediate conclusion of Workout C1, perform the following for time:
25 Burpees (oh no... after about 12 when everyone else was starting their lunges I had my first thought of dropping out but suppressed it)
100-yard Walking Lunge (starting out at least 30m behind the next competitor prompted my second thought of quitting)
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead 25# (picking up the dumbells and thinking they didn't feel nearly as light as I had hoped they would prompted the first thought that I might not be physically able to finish, and the third thought of quitting)
- 100-yard Dumbbell Farmers Walk 25# (yep, the fourth. Decided to run as fast as I could with the dumbbells because if I didn't I was pretty sure my forearms wouldn't last)
Then 25 Burpees (hmm - no comment. Let's just say I should work on my burpees. At least I was going sufficiently slowly that I was able to savor each and every one!)
Row 500m (Rob told me this would feel like rest - I think he might have been lying)
Run 500m (thankfully this almost did feel like rest. Thanks to everyone who was around the track cheering for me!)
Time: 22:05 - I didn't lose my heat and I didn't quit. Yippee!

3/27
Workout B
AMRAP in 10 minutes:
7 thrusters 75#
12 kb swings 1 pood
7 C2B pullups

5 rounds + 5 reps
I was pretty thrilled to get a score for this one because as of last week I hadn't figured out how to do C2B pullups. Flipping the grip was key and the master taping strategy was also crucial - saved my poor hands. Thanks to everyone for the clutch coaching on this skill! The KB swing standards were hard - there was no racing through the KBs at risk of them not counting.

Workout A
With a 6 min running clock run 800m then perform as many overhead squats (75#) as possible.
34

But... I was cheating somehow so at least 10 of my OHS didn't count. I'm not sure if I was not going deep enough or I wasn't fully extending at the top. That was a little frustrating and I'm a bit embarassed of my pouting afterwards. Sorry to all who were near me shortly after I finished! On the plus side I did 19 that counted before I put it down and a bunch in that first round didn't count - my goal was to do 20 before I put it down so I think I exceeded that goal. Adrenaline is cool

3/26
Rest day

3/25

Practice c2b pullups - underhand is definitely the way to go. Triple kipping for overhand is likely too inefficient!

I sure hope my hands hurt less by Saturday.

3/24

Practice chest to bar pullups - hoping for favorable standards!

WOD:
7 85# thrusters
20 double unders
7 85# thrusters
30 double unders
7 85# thrusters
40 double unders
7 85# thrusters
25 double unders (got tired of whipping myself)
7 85# thrusters
7 C2B pullups
7 85# thrusters

3/23
Jog 400m

3x
30 sec ring hold
10 lunges
15 dislocates

Power snatch work
3x75, 3x95, 3x105, 2x115 (then got self conscious)
Also practiced some OHS in the mix.

5x
400m run
500m row
23:15
This was interesting - too many people/too few rowers. This meant I pushed harder on the runs than I probably would have been able to had I not been resting before the row. My goal was to do this in under 20 min. Great workout Matt!