Fight Gone Bad 9/25/10

Today was FGB, my first time doing this wod! CFFM had a great turnout...it was awesome to see everyone out there this morning for a good cause! Congrats to everyone for their hardwork and awesome scores!!!

3 rounds:

1 round= amrap at each station for 1 minute (1 min. rest btw each round)

1) wall balls 14#
2) SDHP 53#
3) box jumps 20"
4) push press 53#
5) row for caories

=227

Eating has been going really well, except for the cheese that snuck into my omlet this am...otherwise I've stuck to Paleo and plan to for atleast the next month! When I do eat a larabar, I'm choosing the "Paleo" ones (not the yummy chocolate peanutbutter)...

s: larabar
b: meat omlet

(sleep 12p-6p working this pm)

B: grilled "kickin-chicken" theighs, sauteed cabbage
L: 1 can tuna
D: 2-3 eggs
S: clean italian suasage with organic tomato suace

"Helen" 9/23/10

"Helen" =11:20

3 rounds:

400 m run
21 kb swings @16k
15 pull ups

This was my first time doing Helen rx'd...I've got to work on my pull ups-my kips were HoRrIbLe! They really slowed me down, so did my slow running :) Congrats to Sarina...under 10 minutes!!

CFGames Prep, Week 8, WOD 30

CFGames Prep, Week 8, WOD 30

"Unilateral" AQAP, NFT, AHAP:

One arm kb/db renegade row 4x12ea @ 30#
One arm supinated ring fly w/feet up on box 3x12ea
Single-leg one arm db overhead triceps extension 3x6ea leg + 12ea arm @ 15,15,20#
Single-leg one arm db bent over reverse fly 3x6ea leg + 12ea arm @ 15#
One arm and one leg kb/db RDL (Opp. arm/Opp. leg) 3x12ea @ 30#
Single Leg Stability Ball Curl 4x12ea
SuperMan Opp. Arm/Opp. Leg 4x12ea
Rest 5-10 minutes as needed -
Sprints 6 x 400-M, Rest 3:1

Went in this am for the wod and 6x400m sprints. Watched the am'ers to "Tough Enough"...that is a tough one~ I want to do it!! Good job everyone!

It is day 2 of my "30 days of Paleo" and all is well....

B: 3 eggs
(sleep for work tonight 11a-4p)

S: 2 tbsp almond butter
D: baked mahi w/ sundried toms and broc
L: organic spinach, carrots topped with tuna w/walnut oil dressing
B: 3 eggs
S: 1 burger patty)

30 days of Paleo

I started reading Mr. Wolf's new book..."The Paleo Solution". It's a really good book! I haven't finished it yet (Josh and I are sharing) but I skipped to the back to the "30 days of Paleo" part, and he has an entire 30 day Paleo menue (w/ recipies) layed out. It's 3 meals plus 1 snack a day. This will be a bit different thatn my usual eating since I eat approx. six meals a day...I'm also going to omit fruit and nuts (and the snack occasionally) per Wolf's reccomendation for weight loss.

So I decided that today will be the day to get back on track with my eating and follow his "menu". I really need to stay focused because I've been eating way to many sweets and other non-paleo-ish junk :( I'm also going to cut out all alcohol for 30 days too. That will be hard because nothing is better than a nice dark beer on a Friday night after a hard WOD, or sitting by the pool with a nice cold drink, or...(I could go on forever, lol) Oh well, what's 30 days...right?!?
I also got 12 hours of sleep last night...that was nice!

Going in tonight for the "Unilateral Wod"

CFGames Prep, Wk 8, WOD 29 “Unitlateral”

AQAP, NFT, AHAP:

One Arm DB Chest Press+Feet Up (bent at 90deg.) 3×12ea @ 35#
One Arm DB Fly+Feet Up (bent at 90deg.) 3×12ea @ 20#
Single-Leg One Arm DB Shoulder Press 3×6ea leg+12ea arm @ 25#
Single-Leg One Arm DB Lateral Raise 3×6ea leg+12ea arm @ 15#
One Arm KB Over Head Squat 3×12ea @ 12k, 14k, 15k
Two Arm DB Lateral Lunge 3×15ea @ 10#
KB/DB WindMill + Curl + Pick Up + Press 3×10ea @ 15#, 15#, 20#
Turkish Get Up 3×8ea @ 12k
One Arm KB Shrug 3×15ea @ 20k

Woke up late so breakfast was really lunch...

B/L:3 eggs
S: 4 oz. chix
D: 1 1/2 gf burgers on organic spinach w/ bacon, jalapenos, homemade walnut oil/vinegar dressing, apple

Tuesday, Thursday, Friday...

Friday 9/17/2010

CrossFit Games Prep, Wk 7, WOD 28
SWOD
Deadlift 3 x 5 (add 5-10lbs) @ 215#

DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Hang Power Snatch
Overhead Squat
Back Squat + Push Press (behind the neck thruster)
Snatch High Pull
Snatch-grip RDL

DL's felt really good (this is one of my "mental" lifts). I feel like I am getting stronger! Especially with the bar complexes...even though they suck. I've been able to increase my weight this week on every round. And my last snatch at 75# was a 1rm-pr and I did 6! They werent pretty but after some coaching from coach they cleaned up a bit :) I've been sleeping well and eating well (too well, lol) and I think that has been to my benifit...Just need to keep it up...well, mabye cut back on some of the groceries :) Looking forward to the named wod next week and of course FGB!!!

Thursday 9/16/2010

CFGames Prep, Wk 7, WOD 27
SWOD
Back Squat 3 x 5 (add 5-10lbs) @ 165
Bench 3 x 5 (add 5-10lbs) @ 100
Squat felt good but a bit sore from the pistols. Bench felt really good. Glad to be lifting...I like this stuff :) The bar complex was tough but was able to increase my weight every round!

DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Started w/ 45# bar and ended with 75# for round 6


Tuesday 9/14/2010

CrossFit Games Prep, Wk 7, WOD 26 (Tuesday): “Triplets”
1.) 3 rds AQAP, NFT
Heaving Snatch Balance, 5 reps
Handstand Pushups, 10 reps
Pistols, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
2.) 3 rds AQAP, NFT
Clean High Pull, 5 reps @ 75% of 1-RM Power Clean
BB Snatch-grip Bent Over Row, 10 reps
Ring Pushups, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
3.) 3 rds AQAP, NFT
Deadlift, 5 reps @ 205#
KBS @ 20-k/32-k, 10 reps @ 20k
Strict Dead Hang Chinups
--- rest 5-10 min (as needed, full recovery)
---
All I have to say is long..hard..but good! Last time I had to do the pistols with a box this time I just used a bar to hold on to...Felt stronger this go-round....mabye next time no-hands!!

CrossFit Games Prep, Wk 7, WOD 25

“Triplets”

Power snatches actually felt good today...was able to 63# (I struggle with snatches). I think I'm starting to get the hang of them! I was able to go up on weight for most of the lifts but still felt very tired after Fran and Murph last week. The CFE (9x1min on-1 min off) was pretty tough after the triplets...but got it done.

After finishing the "triplets" and my CFE... I realized that I used the 20" box instead of the 24" box...so I decided that I would do 3x10 box jumps on the 24" box to make up for what I didn't do.

I was almost done...on the 30th rep and I missed the box and my shins slid down the box...OUCH!!! I couldn't talk or move for a good few minutes. That really, really HURT! My sweet hubby went and got a 10# bag of ice for me to ice my shins...that hurt evern worse but I did it! After a good icing, some Advil and a nice cold Sam Adams Octoberfest...feeling a bit better :0)

1.) 3 rds AQAP, NFT
Power Snatch, 5 reps @ 63
Front Squat, 10 reps @115, 85, 85
Burpees w/hand release, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
2.) 3 rds AQAP, NFT
Power Clean, 5 reps @ 103
Back Squat, 10 reps @ 140
Ring Dips, 15 reps w/ #1 band
--- rest 5-10 min (as needed, full recovery) ---
3.) 3 rds AQAP, NFT
Push Jerk or Split Jerk, 5 reps @ 90
Box Jump @ 24”/28”, 10 reps @ 20, then 3x10 @ 24
Psuedo Push Ups, 15 reps (elevate feet if possible, or go to one foot)
--- rest 5-10 min (as needed, full recovery) ---

CFE 1min On, 1min Off x 9 rds

Hero WOD "Murph" 9/11/10

September 11...a day we will never forget! Every breath and every step was for the victims and heros of 9-11...


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

"Murph"
Run 1-mile
100 pullups
200 pushups
300 air squats
Run 1-mile

That was tough...especially the day after Fran. My last mile was pathetic...not sure if you could call it running. Thanks to my wonderful hub who ran by my side for the last mile...love you!

This was my first time doing Murph RX'd. Finished in 59:08!

TGIFran! 9/10/10

Yesterday was Fran Friday! I havent ever done Fran Rx'd...until yesterday! Coach gave me a game plan...it worked well! I finished RX'd Fran in 7:11! Next time I hope to be under 7:00. I really need to work on my kips for my pull ups. I lose momentum after about 3 pull-ups.

FRAN:

21-15-9
Thrusters @65#
Pull ups

Catching up...last week and today

Today 9/7/10:
CFGames Prep Week 6, WOD 21:

"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB.
AQAP
One Arm Bench Press 3x12 @35#
One Arm Chest Fly 3x12 @ 20#
One Arm Shoulder Press 3x12 @ 25#
One Arm Lateral Raise 3x12
One Arm Overhead Step Up (Opposite Arm/Leg) 3x12 @25#
Two Arm Lateral Lunge 3x12 @10#
One Arm Shrug 3x12 @55#
Windmill + Curl + Pick Up 3x10 @15#
Turkish Get Up 3x6 @ 18k, 8k kb
Rest 5:00 min, then...
4 x 400-Meter Sprints, rest 2:1

Monday 9/6/10:
CFE 3x1000m, 2 mins rest

Friday 9/3/10:
CrossFit Games Prep, Wk 5, WOD 20

“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to peform all reps unbroken (like the Bear complex) use straps if necessary.


Started with empty bar and went up each time: 43, 53, 63, 68, 73, 78

Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps



Thursday 9/2/10:
CrossFit Games Prep, Wk 5, WOD 19

“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps