Monday, 5.21.12 - 5:30 PM with Chris
Warm-Up
Jog Around the Block
3 Rounds:
10 Hollow Rocks
10 Push-Ups
10 Back Squats

Strength
20 Rep Back Squat Program #1
#95

WOD
For Time:
50 Back Squats (#85)
40 Pull-Ups
30 Shoulder to Overhead (#85)
50 Front Squats (#65)
40 Pull-Ups
30 Shoulder to Overhead (#65)
50 Overhead Squats (#65 - oops did 20lbs extra!)
40 Pull-Ups
30 Shoulder to Overhead (#45)
Time: 47:40
*So I totally effed the weights on this! Didn't have enough time to grab more weight for the first back squats and S2O so I was 10lbs under and then I just realized I did 20lbs EXTRA on the OHS! So maybe that evens it out a bit? I honestly went into this thinking I wouldn't finish it but then Chris said to just keep on going and I am so glad I did. It is a TERRIBLE time, but I did all 120 Pull-ups Rx, doing most of them in sets of 3, which is a BIG deal for me! Also - no rips! Definitely one of those days you leave the gym feeling like you just conquered the world.

Saturday, 5.19.12 - Sunday, 5.20.12
- rest days. Katie and I had full intention to work out while at the regionals, but no dice. Watching people working out counts, right? Regardless, just spectating was enough to get the fire going in my belly again after a few weeks of feeling a bit unmotivated. Watching Team Lalanne, Sarah and Amy was beyond inspirational. While at regionals, I admitted to Sarah that this is the year that I actually take things seriously. I feel like I have plenty foundation to really start honing in on my goats (pull-ups will be conquered this year) and going beyond the daily wod to practice skills and work on technique, which I do not do at all presently. Oh yeah and embracing the suck - I need to get comfortable with discomfort . I feel like I have come a long way in the last year and a half and I am anxious to see where a little extra effort would take me.

Congrats to all those competed this weekend - you all are such an inspiration to the rest of us mortals!

Friday, 5.18.12
- 60 minutes of power yoga (need to start going regularly!)

Thursday, 5.17.12
- unintended rest day

Wednesday, 5.16.12 - 5:30 PM with Chris
Warm Up
- run around the block
- 500m row
- 50 Air Squats

Strength
Hang Clean – Sets of 3
- got up to #110

WOD
4 x Ritch Street Run
30 x Hang Cleans (#75)
4 x Ritch Street Runs
Time: 17:40 Rx
*I can definitely get that under 17 minutes. Props to Niall for SMOKING this wod.

Tuesday, 5.15.12 - 5:30 PM with Will
Warm Up
2 Rounds:
40 Double Unders
30 Walking Lunges
20 Air Squats
10 Pistols (got the right, now need the left!)

WOD #1
Against a Six Minute Clock:
2 x Ritch Street Run
Max Rep Overhead Walking Lunges (#25)
Score: 64 (I did the run moderately fast and was able to plow through the lunges. Also helped that I was motivated to beat Niall and I did, by 1 rep! It's healthy to compete against your fiance, right?)

WOD #2
AMRAP in 12 minutes:
12 Front Squats (#55)
12 Overhead Squats (#55)
12 LaLanne Burpees (#25)
Score: 3+27 Rx (I think I could have gone a bit harder on round 2 and eeked out 4 complete reps)

Monday, 5.14.12
- rest day

Sunday, 5.13.12
- did some snatch and MU work

Saturday, 5.12.12 - 10:30 AM with Scott
WOD
3 Rounds For Time
30 Cleans (65 lbs)
30 Pull-ups (black band - focused on doing at least 3 PUs at a time)
Ritch St. Run x2
Time: 40:50
**I almost stopped at the time cut off and Scott told me to finish and I am very glad I did. Wasn't feeling it at all and probably wouldn't have gone that morning had Niall not made me. But of course, afterwards I was very glad I went. Whenever I see high reps of pull-ups in a wod I automatically get discouraged and end up not pushing myself. Need to relearn how I think about them and convince myself that I love them per Sarah's recommendation.

Thursday, 5.10.12 - Friday, 5.11.12
- rest days. Niall and I moved this past weekend so was very busy with that. Lifted a lot of heavy boxes, so that counts a little...

Wednesday, 5.9.12 – 5:30 pm with Chris
Warm-Up
3 Rounds of Cindy
5 Pull-Ups (did 4 in a row the first two rounds and then did 5! Not necessarily continuous but didn't drop off bar)
10 Push-Ups
15 Air Squats

Strength
5 MUs
30 DUs
*worked on jumping muscle ups. I think I got the second part down - from the dip extending up. Now just got to get there! Need to work on kipping with a false grip.

WOD
AMRAP in 8 Minutes:
4 Bear Complex (#65)
4 Burpee Pull-Ups
Score: 5 Rounds (R/X)
*I actually really liked this WOD. I like low rep wods I am finding out...

Tuesday, 5.8.12 - 5:30 PM with Will
Warm Up
Run around the Block
2 Rounds:
20 Lunges
20 Hollow Rocks
20 Push-Ups
20 Back Squats
20 Dislocates

Strength
Low Bar Back Squat – 5 x 10
- worked up to 105 I believe?

WOD
For Time:
1000m Row
30 Back Squat (#95)
2 x Ritch Street Run
Time: 11:02 Rx

Monday, 5.7.12
- rest day

Sunday, 5.6.12 - 10:30 AM with Rob and Sarah

Strength
Snatch squat 5, 4, 3, 2,1
- worked up to 85 (I think). Got some really awesome help from Sarah and totally had a breakthrough. I feel like I finally know how a snatch should feel. Now just need to practice some more so I commit it to muscle memory!

WOD
3 rounds with 15 minute cut off
6 snatch squats @75
Ritch street run
21 kettle bell swings 1pood
12 pull ups
Time: 19 and change
*Sarah encouraged me to finish, which I am glad I did. Also forced me to do at least 3 PUs each time, which I was totally capable of handling. Need to learn to love PUs and make them my bitch! Soon, I hope! Appreciate all the extra attention, Sarah! Had some really great progress today - definitely one of those workouts you walk out feeling like a champion (even if I technically got a DNF on the WOD )

5.5.12 - 9:30am with Scott
Warm-Up
Ritch Street Run
3 Rounds, :30 each of:
Dislocates
OHS
Lunges
Mountain Climbers

Tabata Hollow Rocks/Static Hold

WOD
Curtis P. Chief
Max Rounds in 3 Minutes (5 Rounds, 1 minute rest in between)
3 Curtis P. (#65)
6 Crossfit Push-Ups
9 Air Squats
Score: 13+2 Rx
*quads were on FIRE! Great workout!

Thursday, 5.3.12 - 5:30 PM with Will
WARM-UP
20 DL+Lunge
15 OHS
10 Inch Worms

WOD #1
5 Rounds:
7 DB SN Rt. @35
7 DB PP Lt. @35
30 DUs
7 DB SN Lt @35
7 DB PP Rt @35
30 DUs
Time - 15:05 Rx (I think...)

WOD #2
For Time
50-40-30-20-10
Row (Cal)
Abmat Sit-ups
Time: 20 and change. Need to get over my detest for rowing. I totally sandbag it - I just really don't like it. Need to turn it into a favorite thing and just get over it!

Wednesday, 5/2/12 – 5:30pm with Chris
Warm Up
- Ritch St. Run
- 500m row
3 Rounds of 10 Reps Each:
Dislocates
Pull-Ups (used black band and focused on not dropping after 2)
Push-Ups
Hollow Rocks
Squats

Strength
Deadlift
5-4-3-2-1-1
- got up to #215

WOD
10-9-8-7-6-5-4-3-2-1 – Deadlift (#135)
1-2-3-4-5-6-7-8-9-10 – Burpees
Time: 8:23 Rx

Tuesday, 5.1.12
- rest day

Monday, 4/30/12 – 5:30pm with Chris
Warm Up
30 Air Squats

Strength
Back Squats – 3 x 3

WOD
Manion
7 Rounds for Time:
Ritch Street Run
29 Back Squats (#75 from the ground)
Time: 30:40
**Wow - this sucked. Not only hard, but also boring so I really just wanted to quit. But got through it. Niall actually knew Manion, so good one to do.

Thursday, 4.26.12 - Sunday, 4.29.12
- rest days - traveled to NYC and thought I would be able to squeeze something in, but time change really effs with you.

Wednesday, 4.25.12 - 5:30 PM with Chris

Warm Up
Row 500m
Couch Stretch (2 minutes each side)
Splits (2 minutes each leg, ouch)
Ankle/Calf (2 minutes each leg)

WOD #1
Sprints – 8 x 100m (every 2 minutes)

WOD #2
5 Rounds for Time:
300m Row
30 Box Jumps (20”)
30 Overhead Lunges (#35)
Time: A long time.

Tuesday, 4.24.12
- rest day

Monday, 4.24.12 - 5:30pm with Chris
Warm-Up
Jog Around the Block

Strength
Mid Hang Muscle Snatch – 10-8-6-4-2
Strict Toes to Bar – 10-8-6-4-2

WOD
8 Minute AMRAP:
8 Hang Power Snatch (#45)
8 Wall Balls (#16)
Score: Forget?
*Didn't do so great on this. My hands are still ripped to shreds from Sunday's throwdown. Had a hard time just holding the bar combined with the fact that anything from the hang is super challenging for me. Need to work on this and my hook grip - apparently small hands are not a good enough excuse to avoid this!

Sunday, 4.22.12: Throwdown at CF North Marin

15 min to work up to 1RM snatch
- worked up to #96 . Kind of ugly but got it up. I think I can go a little (tiny) bit heavier.

Regionals Team WOD #4
with Chris L., Joe and Kelly (both from CFNM)
Time: 35 something?
*Wow - that was the hardest I have worked in a while. The pull-ups just plain sucked.

Saturday, 4.21.12 - 9:30 AM with Scott

Team WOD #1
5M AMRAP
Ritch Street Run w/ 25# Plate
Max Thrusters

Team WOD #2
5 M AMRAP
100 Squats
Max Burpees

Team WOD 3
5 Min AMRAP
Ritch St. Run
Max Sumo Dead Lift High Pull 55#

Team WOD #4
5 Min AMRAP
Ritch St. Run
Max T2B

TOTAL: 241
*Partnered with Niall. We are good partners - we won't let each other slack off. And I can yell at him and he won't hold it against me