CFGames Prep, Phase II, Wk 3, WOD 13

3rm Overhead Squat: 108#

After getting my 3rm at 108, I jumped to 113 but couldnt lock out the press. Went down to 110 and was doing really good (got 110x2) then lost my balance and dropped the bar. I really think I would have got 110. Overhead squats felt really good! Its taken me a while to build up to this weight but I was really happy with today's lifting!!



For time: 20 min time cap


50 Wall Ball Sit Ups
21 Ring Dips
100-ft Suitcase Carry Left (95/135)
10 Burpees
100-ft Suitcase Carry Right (95/135)
35 Wall Ball Sit Ups
15 Ring Dips
100-ft Suitcase Carry Left (95/135)
10 Burpees
100-ft Suitcase Carry Right (95/135)
20 Wall Ball Sit Ups
9 Ring Dips
100-ft Suitcase Carry Left (95/135)
10 Burpees
100-ft Suitcase Carry Right (95/135)

I finished with 1 second to spare: 19:59
This wod was REALLY hard for me but a good one! Thanks for yelling at me coach :)

CFG Phase II, Wk 3, WOD 12

SWOD:
Press 5, 5, 5, 5, 5* [Establish Five-Rep Max!]
Old 5rm was 179...did 170x5 then jumped to 180 and only got 4, went back down and did 75x5


DWOD: CFE only
---------- ---------- ----------
CFE
Max Effort - 400m, 800m, 1600, 800m, 400m, Rest/Work 1:1

We started out dry but ended up running in the pouring rain...kinda fun!

400- 1:35
800- 3:30
1600-8:35
800-
400- didnt time the last two due to rain...took off watch/gps thing

Snatch wod!

12 min total: on the minute 2 snatches, 4 burpies

the snatches were to be at 90% of 3rm. I missed that wod last week so I just worked up to a weight that I thought would work. I used 68#. I think I could have done 73. They felt pretty darn good and I don't usually say that about snatches!

Then..

Death by push-ups in 2's (2,4,6...)
Made it to 8 rounds

Then...

4x25 GHD sit ups

food:

D: rot chic breast, mixed veggies
S: apple
L: eggs, bacon
B: ban, almonds

Monday 10/25/10

Monday's wod was kinda fun! We did 3 consecutive sets (no more than 1 min rest) of 85,75, and 65% of 5rm (155#) front squat for total reps...

1) 85%@ 135#= 10 reps
2) 75%@ 115#= 11 reps
3) 65%@ 95# = 13 reps

=34 reps total

CFE:

3 mins in x 6
rest 1 min for odd an 3 for evens

My farthest distance was .39mi . I stayed between .37-.39
it was nice to run with a big group!

Thursday, Friday and 5k Saturday...

Thursday 10/21/2010

back Squat: 5x5 @ 150#

12 min AMRAP:
5x 95# shoulders to overhead
10 hand release push ups
15 ghd hip ext

I was able to get 5 rounds. I was a bit nervous about the 95# because I've only put that weight overhead 1 other time in a wod. It was tough especially since I was push pressing the weight, I got a few push jerks in but I was kinda uncomfortable with the jerks...i need practice!


Friday 10/22/2010:

3rm power clean: 120# pr

Sledgehammers: 1 min on, 1 min off for 12 mins

Powercleans were ugly! Coach gave me some pointers that helped but I guess I just need to practice these some more...it has been a while. I am happy with my 120# pr since my 1rm is 135#. I attempted 122# but couldnt get my elbows up and dropped it every time :( Sledgehammers were REALLY fun...once I got the hang of it!


Saturday 10/23/2010:

Cops and Joggers 5k

Well...my goal was to be under 27 mins and I was...26:54, definitely not a PR. I just wasnt feeling it after this week of crazy hard wods. Good Job Brod, Sarina, Suzi and Diane!!

Eva, Eva, Eva...

So this am I walked into the gym expecting to do some power snatches and sledgehammers...that didn't happen. Instead I did "Eva" with Brod. I wasn't really prepared, not wearing my "running" attire and still pretty fatigued from the hour long wod I did 12 hours ago! Oh well, it had to be done so off we went!

Eva rx'd calls for a total of 150 kb swings at 55# (24k). I've only swung the 24k one other time...hmmm. I was able to do all 150 swings rx'd. I was hoping to do the wod rx'd but my hands started to rip on round 4 so on round 5 I used the #2 band for the pull ups. I am happy that I was able to swing the heavy kb for the entire wod!!

"Eva"

5 rounds: 70:50 ish

run 800 m
30 kb swings @24k
30 pull ups

food:

d: tuna, mayo, romain
L: pork chop
b: clean Italian suasage, organic Tom sauce
s: apple

Rope climbs!!

Tonight's wod was crazy tough...It was my first time doing "real" rx'd rope climbs and WOW they are ToUgH!! I maintained my previous 5rm bench @117 and got 118x3...

I thinks this rope climb/squat wod was one of the toughest I've done!

SWOD:
BENCH PRESS 5 RM:

100x5, 110x5, 115x5, 117x5, 118x3


DWOD: 49:50 ish rx'd

50 squat @65, 5 rope climbs
40 squat @85, 4 rc
30 squat @105, 3 rc
20 squat @115, 2 rc
10 squat @ 125, 1 rc


Last week:

Thursday 10/14/10:

SWOD:
front squat: 3 rep max @ 155 (pr)
I also was able to do 165x2 then 160x1

DWOD:
on the minute for 12 minutes: 2 pwr cleans at 115# and 4 burpies

Friday 10/15/10:

missed this wod, went to Orlando to visit friends and baby shower! Ran 5.3 miles on Saturday.

CFGames Prep, Phase II, Wk 1, WOD 2:

Well...I didnt get a new 5 rm today...did get a 3rm, LOL! My plan was do do 250x5 for a 5# pr but only got it up 3 times :(

SWOD:
Deadlift 5-RM*, Establish a new 5-Rep Max

3 RM= 250


DWOD:
12 minutes AMRAP of
1-Arm KB/DB Power Snatch + OHS, 7 reps Left/7 reps Right, AHAP
Box Jumps @ 20"/24", 7 reps

15# db @ 8 rounds



Food:

B: 3 eggs, avacado

(sleep 10-4...work tonight)

S: apple w/ab (pre wod)
D: chic breast, broc
L: chic salad (hm, chix w/ mayo)
B: 2eggs, bacon

The "NEW" phase.....

CFG Phase II, Wk 1, WOD 1:

SWOD:

Back Squat: 5, 5, 5, 5, 5*= 185# pr
*Work up to a Five-Rep Max Effort. Check back to Starting Strength Numbers.
140,155,165,180,185

My previous 5rm from Starting Strength was 179#...so I made 180 my 4th set and got 185 on my 5th. That is a 6# PR!! Sarina got 220# x5 for a pr!!


DWOD + CFE:

For time: 10:58
15-12-9-6-3
Push Jerk [@ 5-RM Press] used 80#
Ring Dips #1 band

That was pretty tough, shoulders were dead. I need to use more legs on the push Jerk's! I felt like I was push pressing...got heavy fast :(

CFE:

"Minute Ladder"
1 min on/1 min off/1 min on/:50 sec off/1 min on/:40 sec off/1 min on/:30 sec off/1 min on/:20 sec off/1 min on/:10 sec off

The CFE wasn't pretty but Sas and I did it!

FOOD:

B: apple w/ pb (was in a hurry)
L: chic breast, walnuts
D:homemade chix salad on a bed of organic spinach, apple

Saturday 10/6/10 CFE

Saturday am Josh and I met Sarina, Suzi, Shannon, Diane and Jason B. to run our CFE bridge sprints. We did 16x100m up the Edison Bridge! That was tough but a good challenge. It was nice to run with lots of people :)

Today (Sunday) was a much needed rest day as when I woke I could barley move. Everything was sore...upper body especially from Jackie and Chelsea and legs from those uphill sprints...Tomorrow starts the new phase of our CF games training!

Food:

Saturday=
(not that great...busy doing stuff around house)

B: coffee from Bennetts! Larabar and bananna
L: apple w/ ab, walnuts
S: larabar, walnuts
D: 2 gf burgers w/ bacon, jalapenos, pickles, onion, white wine

Sunday=

B: 1 1/2 gf burgers w/ 1 sunny egg, 1 bacon (yummm)
L: tuna w/ bit of mayo, walnuts
S: apple w/ ab
D: chic breast, broc, organic spagetti sauce, white wine :)

"Chelsea"

Today was "Chelsea"...


Chelsea= on the minute for 30 minutes

5 pull ups
10 push ups
15 squats

I did 4 rounds RX'd then scaled to 3/6/9. Push ups killed me :( Tomorrow is bridge 100m sprintsx16! Should be fun :)

Rat baby is starting to open his little rat eyes...sooo that means soon he wont require night feedings which =more sleep for me (and Josh)! That will be nice!!

D: flank steak stuffed with prov cheese and spinach, larabar

"Jackie"

Just finished with "Jackie"...Went well! It was nice to have Sarina by my side to keep me motivated.

I finished the 1000m row in 4:13, my goal was to stay under 2:10/500 meters...was around 2:05 average. I didnt want to kill myself on the rower for a couple extra seconds when I figured I could make up the time difference later in the wod.

Thrusters were tough after the row...my goal was to stay with Sas. I did manage to stay with her for the first 20, they fell a few behind.

Pull ups were great!!! I did two sets of 5, which is my most ever in a wod, then did sets of 3's, 4's and a few 2's. They felt strong. Sarina had awesome pull ups...sets of 10 for the first two!!


"Jackie" =9:43

1000m row
50 thrusters @ 45#
30 pull ups

This was also my first time doing Jackie rx'd!

food:

D: baked Mahi w/sundried toms, organic spinach
L: can salmon w/ bit of mayo, banana
B: eggs and bacon
S: apple

Wednesday 10/6/10

!!!Rest day!!!

Eating is going well, I just need to keep it up :)

D: chic breast, artichokes, organic spinach, banana
L: can salmon w/bit of mayo
B: 3 eggs, suasage patty
S: apple

CrossFit Games Prep, Wk 10, WOD 38 (Tuesday 10/05):

“Unilateral” AHAP

KB Renegade Row 4x8 (12k kb)
One arm supinated reverse ring fly 4x8 (feet on box if possible)
Triceps Kickbacks 4x8 (15,20,20,20)
One arm bent over reverse fly 4x8 (15,15,20,20)
One arm/leg RDL 4x8 (25,25,30,30)
One leg swiss ball leg curl 4x12
One leg revese hyperextension 4x12
Superman - Opposite Arm/Leg 4x12

B: apple w/pb
L: summer roll: romaine lettuce, carrots, cucumber, shrimp, crab meat,avacado, coconut larabar

(sleep 11:30-5:45pm): back on shift tonight

D: chic breast, bacon, orgainic spinach, hm walnut oil dressing
L: tuna w/small amt of mayo, organic spinach, apple
B: 3 essgs, bacon
S: bananna

Wednesday 10/06, Off-Rest

CrossFit Games Prep, Wk 10, WOD 39 (Thursday 10/07):
“Jackie”

CrossFit Games Prep, Wk 10, WOD 40 (Friday 10/08):
“Chelsea”

Last week of "unilateral" stuff!!

CrossFit Games Prep, Wk 10, WOD 37 (Monday 10/04):

I was feeling a bit tired this am...probally due to the little rat I have to feed every 3 hours through out the night. It was a long, sleepless weekend. Josh had rat duty last night...needless to say he didnt make it in this am and he's still sleeping! I kept the weights the same as last time and even went down for the TGUP's...just not feelin it today.

I'm going to try my hardest to keep my food log current..I always start then slack off. Wish me luck!

[Compare to Wk 6, WOD 21. Reps are lower, try to increase weights on ea.]

"Unilateral" AHAP
One Arm Bench Press 4x8 @35
One Arm Chest Fly 4x8 @15
One Arm Shoulder Press 4x8 @30
One Arm Lateral Raise 4x8 @15
One Arm Overhead Step Up (Opposite Arm/Leg) 4x8 @25
Two Arm Lateral Lunge 4x8 @10
One Arm Shrug 4x8@20k
Windmill + Curl + Pick Up 3x8 @20
Turkish Get Up 3x6 @12k---------- ---------- ----------

Going back in tonight for the mile repeats...yuck :(

3 x 1-mile, 1st @ 80%, 2nd @ 90%, 3rd @ 100%:

1) 9:36
2) 8:38
3) 8:09

Thank you Sarina for running with me...it's always better running with a friend :) Our goal for the last mile at 100% was an 8:00 min. mile. We were a bit over but right on for the other miles.

B: coffee, 3eggs, 3 bacon, spinach
L: rot chicken breast, apple
D: baked chix breast, green beans

this week...

Well, I'm a bit late with posting for the week...I just didnt have a chance to get to the computer. This week was good! The triplets were tough but a good tough. My hand stand push ups felt really good...I was able to drop a book (used 7) and I did sets of 5,3,2 for each round. I've never done 5 in a row before! Chest to bar pull ups were good too! Before that wod I had only done 1 or 2 single C2B pullups and for the wod I got 26 out of 30!! I was very happy :) The strength wods felt really good also: squat 3x5@ 175, bench 3x5@ 110, dl 3x5@ 225. One more week of this cycle then on to something new!!

CrossFit Games Prep, Wk 9, WOD 33 (Monday 9/27):
“Triplets”
1.) 3 rds AQAP, NFT
Snatch High Pull, 5 reps, AHAP
Front Squat, 10 reps @ 105#
Ring Push Ups, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
2.) 3 rds AQAP, NFT
Power Clean + Push Jerk, 5 reps, AHAP
Back Squat, 10 reps @ 145#
Box Jump @ 20”/24”, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
3.) 3 rds AQAP, NFT
Snatch Push Press, 5 reps, AHAP @ 88#
Kipping Pull Ups, Chest-2-Bar, 10 reps
Burpees w/hand release, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
CFE, 8x100m otm, rest 4 min, 4x100, otm

CrossFit Games Prep, Wk 9, WOD 34 (Tuesday 9/28):“Triplets”
1.) 3 rds AQAP, NFT
Overhead Squat, 5 reps, AHAP @ 88#
Ring Dips, 10 reps
GHD Hip Extension, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
2.) 3 rds AQAP, NFT
Clean Pull, 5 reps @ 90-100% of 1-RM Power Clean @ 133#
Handstand Push Ups, 10 reps
Toes-2-Bar, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
3.) 3 rds AQAP, NFT
Sumo Deadlift High Pull, 5 reps, AHAP
Strict Dead Hang Pull Ups, 10 reps
KBS @ 20-k/32-k, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
Row 2k TT =9:00 (SLOW...my legs were DEAD and I really didnt think I was going to finsh, but I did!)

Wednesday 9/29 - Off/Rest

CrossFit Games Prep, Wk 9, WOD 35 (Thursday 9/30):
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 increase 5-10lbs @175#
Barbell Bench Press 3 x 5 increase 5-10lbs @ 110#
DWOD - “Double Bear”, AHAP (start w/empty bar, try to increase ea. rd)
5 rds of 5 reps
1 rep =
2 Power Clean
2 Thrusters - Front
2 Thrusters - Back
-------- -------- --------
CFE “Death by 10-Meters” =14 (pr)


CrossFit Games Prep, Wk 9, WOD 36 (Friday 10/01):“Strength Complexes”
SWOD
Deadlift 3 x 5 increase 5-10lbs @ 225#
DWOD - BB Complex 6 sets of 6 reps
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Overhead Squat
Snatch Push Press
Good Morning
---------- ---------- ----------
“Tabata Row”