Monday October 14, 2013

2013.10.14 - WOD

Strength

E2MOM-20

1 Power Snatch + 1 Hang Snatch

135,145,155,165,175,185,185,195, 205 PR (Power) - Missed Hang, 205 Power - Missed Hang

WOD

6 x 400m run, rest 1 minute between efforts

*count rest in total score

13:37

Helped Parents load boxes for move to Prescott.

Thursday October 10, 2013 and Friday October 11, 2013

2013.10.10 - WOD

WOD
"Team 10K Row"
Teams of 3 row 10,000m for time, switching every 250m.

Sucked

2013.10.11 - WOD 

Strength/Gymnastics
30 seconds of Back Squats (275/185#)
30 seconds of rest
30 seconds of strict Toes-to-bar
30 seconds of rest

WOD
3 Rounds of:
800m run
30 Double Unders
20 Sit-ups

Time : 14:52

Wednesday October 9, 2013

Well It took about all day for me to finally decide to go to the gym tonight but I eventually sucked it up and went anyways.  My performance at the competition Saturday is still fresh in my mind.

Strength/Gymnastics
Not for time:
21-15-9
Front Rack Lunges (135#)
Strict Pull Ups

 WOD
Double Tabata
- Pistols
- Lateral Jump Burpees
126

I fully intend on taking tomorrow off because my legs need a break.  We'll see though.

Tuesday October 8, 2013

Only thing that made me wake up today was being so disappointed in my performance in Flagstaff.  My body is still very sore.

AM Workout

2013.10.08 - Olympic Lifting

A.) 20 minutes to work up to a heavy 1+1 Snatch Balance + OH Squat / 205
B.) 20 minutes to work up to a heavy double Rack Jerk / 255
D.) 2x10
        - GHD Sit-ups
        - GHD Back extensions
        - GH Raises
PM Workout

Strength/Gymnastics
E2MOM-10
- 10 Power Cleans (135#) (unbroken)
- 10 Dips (muscle-up into dips)
WOD
"SICest of the Southwest Team WOD 2"
2 min AMRAP - KB Swings (70#) / 57
- rest 3 min -
2 min AMRAP - Wallballs (25#) / 50
- rest 3 min -
2 min AMRAP - HSPU / 24
- rest 3 min -
2 min AMRAP -  Thrusters (95#) / 34

I was very surprised with my number on the Kettlebell swings and overall pretty happy with the numbers on all the movements.  Relatively poor score on my thrusters but my legs were absolutely toast.  SOOO many air squats the past 3-4 days.

Monday October 7th, 2013

I woke up absolutely exhausted today.  Two days after the Flagstaff Competition and my body feels sore, but not terrible for competing in 5 workouts.

Eating!!
Breakfast - Damn Co-workers brought me an Apple Fritter and A Bavarian Cream Donut, so I ate those and I also ate 2 hard boiled eggs.
Lunch - About 7 oz of chicken with a touch of BBQ sauce and a Greek Yogurt w/ Almond Butter
Dinner- Chicken and rice

Strength
5x2 Pause Back Squats
* 45, 55, 65,75, 85%  185/225/275/335/355x1
** between sets 2 TGU on each arm (35/26#)
WOD
"BIG CINDY"
20 min AMRAP of:
5 C2B Pull-ups
10 Push-ups

15 Squats

                   20+14

Definitely felt the affects on of Saturday on this wod.  The air squats and the push ups were much more difficult than the Chest2Bar pull-ups.

Saturday October 5, 2013

AC^2 Competition in Flagstaff

Woke up at the crack of dawn, around 515, to arrive at Coconino High School at 630.  I had two cups of coffee and a banana before we left the house.  We arrived at about 640 and it was 40 degrees at sign in.  The first workout of the day for me (last heat) was at 8:40 so there was quite a bit of downtime in between the time we showed up and the first workout.  Ill get directly into the workouts though because If I talk about everything that went on that day it will take me forever.

1st workout at about 0840 hours:
5 snatches at 155
50 meter 80lb sandbag run
4 snatches at 155
50 meter 80lb sandbag run
and so on ..
until we did 1 last snatch at 155 lbs

Time: 3:25   11th Overall

I was a little disappointed in myself during this workout.  I feel I could have done a little better but I was very surprised how tired I was on the sandbag runs. I did the sets of 5 and 4 snatches unbroken and then did the rest in singles.

2nd and 3rd workout at about 1210 hours:
5 minute AMRAP of Hang squat clean thruster "Clusters"
- rest 1 minute -
run 1 mile

32 clusters/8:53 mile   6th Overall / 40th overall

Very disappointed in myself on both of these workouts.  I placed sixth because 5 other people did 33 clusters compared to my 32.  I had the brilliant idea of not doing another rep even though I still had 19 seconds left to work of the 5 minutes.  I thought maybe the extra 19 seconds of rest would help me on my run.  As you can see by my score it did not and it cost me a first place finish because I easily could have done two more reps.  Rookie Mistake.  Besides that, I also found out my conditioning is terrible and I can not run at 7000 feet.

4th workout at about 1440 hours:
5 Minute AMRAP
  1 min 30in box jumps
  1 min double unders
  1 min 2 pood KB swings
  1 min Pistols
  1 min Bar muscle ups

140 reps   20th Overall

How well you did on this workout was 100% dependant on double unders and at this point I'm not the greatest at them.  I think I got about 73 which was not terrible but not wonderful.  I once again was surprised how much the altitude affected my conditioning.  At this point I was 14th overall and qualified to compete with the top 15 in the final workout.

Final workout at about 1635 hours:
5 rounds:
  7 dead lifts at 315
  30 air squats
  15 meter Hand stand Walk

Halfway through my last HSW and I was time capped at 12 minutes 11th Overall

I was upset I did not finish this workout but it's the first time I had ever done HSW in a workout.  However, the reason I was unable to finish the workout was because of the Dead lifts.  I cant believe how tired it made me. 

Overall I left this competition not feeling satisfied with the way I performed.  My conditioning was unsatisfactory and it showed.  I am glad I made it to the last workout and I finished the day 14th out of 49 RX competitors.  I have a lot to work on.

I do want to thank my beautiful Fiance Blake for waking up early with me, enduring the freezing temperatures and dealing with my spastic Competition Day attitude.  Love you Babe.

Thursday October 3, 2013

Ugh, Training in the morning sucks. With that said, I got about 6 hours of sleep and woke up at 5am to make it to the 6am Crossfit Class in hopes that this One class will condition my body to moving heavy weights early in the Morning For Flagstaff.. Longshot I know, don't judge me.

Eating!!

Breakfast - Two Hard Boiled eggs, two tablespoons of peanut butter, some almonds, and a coffee.

Snack - A small slab of smoked salmon.

Lunch - Delicious Pork concoction with a little bit of barbecue sauce and Trader Joes Greek Yogurt with almond butter mixed into it.

Snack - Nutri-Grain Bar.
Dinner - In-and Out :/ One Regular cheeseburger and one protein style cheeseburger. 

WOD

Strength
7 minutes to work up to 80% of your snatch / 185
-rest 3 minutes-
7 minutes to work up to 80% of your clean / 275

WOD
1000m row / 3:29
max muscle-ups / 4
- rest 5 minutes -
1000m row / 3:35
max HSPU / 35 PR
- rest 5 min -
1000m row / 3:33
max toes-to-bar / N/A (Had to shower and get to work)

The Snatch and Clean and Jerk Felt really good this morning.  I ended up Power Snatching 185 after my Full Snatch and that was surprisingly easy for the first time power snatching anything over 165.

The 1000 Meter row's felt terrible. The muscle-ups were disappointing but I think I realized I need to slow down and focus on my false grip rather than just swinging my heavy body all over the place.  Good things to come there.  That was a PR for Max HSPU which is nice because I was smoked from the row.  Overall a nice last training day before the Flagstaff competition in two days. Tomorrow will be a rest day and Saturday is Flagstaff.

October 2nd, 2013

Well first off, I slept like crap last night.  Went to bed around 11 and work up at 130 to let the dogs out.  5 minutes later I open the door to let them back in and I see Bandit jump out of the pool, so I'm immediately pissed off.  I know I'm going to have to dry him off before I bring him back in because if I don't, he will stand by the back door and bark, until he gets what he wants.. Sooo I decided to lay in bed and try my luck at leaving him outside anyways.  Right as I'm about to get back to sleep (about 20 minutes later) he starts his barking.  I was really hoping Blake would wake up and take care of it but that didn't happen so I got back out of bed, let him inside and dried him off.. There goes 1 hour of my precious sleep. Slept about 5.5 hours.

Eating!!!
Breakfast- Banana w/ Peanut butter, 2 hard boiled eggs, and Coffee.

Snack- Nutri-grain bar

Lunch- Grilled Chicken Breast, Trader Joes Greek Non-Fat Yogurt w/ Almond butter Mixed into it.

Snack- Cliff bar
Dinner- Hamburger Helper :/

 WOD 

5 minutes to work up to a heavy double Back Squat / 365
- rest 5 min -
5 minutes to work up to a heavy single Jerk (from the rack, behind the neck) / 275
- rest 5 min -
10 minutes (no more than 3 attempts) at max Double Unders / 33
- rest 5 minutes -
5 min AMRAP
10 box jumps (30/24")
10 burpees

10 burpee box jumps (30/24") / 2+19

Flagstaff competitors were only allowed to work up to 90% of Back squat and Behind the neck Jerk..  My double unders were terrible, felt my shin splints flare up about 10 into my first round, after that it's basically hopeless. 3 more days until AC^2 and I'm praying for minimal double unders, the low in Flagstaff Friday night is 25 degrees so Saturday morning will be brutal.

October 1, 2013

This is the first entry of my Crossfit Blog and it's just a new way for me to keep track of my progress because I have not kept any other way up.  I am first going to list some of my PR's and the few benchmark workouts I actually remember my score too.

Max Lifts                        

Back Squat 425 lbs

Front Squat 365 lb x 2

OH squat 245 lbs x 2

Power Clean 285 lbs

Full Clean 325 lbs

Clean and Jerk 300 lbs

Push Press 295 lbs

Snatch 215 lbs

Bench Press 360 lbs

Deadlift 495 lbs

Strict Press 215 lbs

Gymnastic PR's

Max Pull-ups 41

Max Muscle ups 6

Max HSPU 28

Max Bar MU 12

Double Unders 100

Benchmark Workouts

Fran 2:50

Grace 1:55

Isabel 2:22

Annie 7:10 (My Ab-Mat sit-ups are awful) did DU unbroken

Karen 5:32

Lynne 189

Those are all I have recorded and some of them are a little old but this is what I have to work with.  Later today I will be taking on "Fat Helen" which should be very interesting.  After being sick and coming back from mexico a few weeks ago my cardio has not been the same and my dreaded shin splints came back to haunt me last week. AC^2 Comp In Flagstaff in 4 days.  

Strength/Gymnastics

I did alternating minutes for 10 minutes of 5 unbroken 95lb snatches and 6 wieghted (26,26,35,44,53) pistols.

First time doing unbroken full snatches and at 95 lbs they felt pretty good.  Ive also been having trouble with my right knee but I was able to work up to 53lb on the pistol so I was happy with that.

WOD

Fat "Helen"

3 rounds:

400m Run, 21 70lb KB swings, 12 C2B Pull-ups

12:12

Wore some old Nike running shoes and I finished the workout without my shins hurting, Success!  Now I just need to find a way to be able to breathe during the runs and Ill be quite the Crossfitter.  Did the 1st round of KB swing unbroken than did 14,7 the second round, and finished up with 12,11.. yes that equals 23, I was WOD drunk.  The C2B pull-ups were much harder than expected, 1st round butterfly unbroken, second round kipping unbroken, and the third round was a mess.  My grip was gone, I felt like I couldn't breathe, I think I was leaning up on the pull-up rig for about a minute of my last 12 pull-ups.  I believe I did 4 sets of 3 but I could be mistaken.  

One more day of crossfit before I rest up for Flagstaff.

Eating!!

Breakfast- 2 donuts :/ and a hard boiled egg

Lunch- White Meat Curry chicken salad from Trader Joes.

Snack- Hard boiled eggs and Almonds

Dinner- Raisin Bran Crunch Cereal and a Protien Shake.

I realize that is not the ideal meal plan but hopefully writing it down will get me to start eating a little better.  The donuts as you will see are not a regular thing.