120229

Happy Leap Day!!

BB Gymnastics

20 minutes Split Jerk technique work.

Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy unless technique is flawless. Make sure footwork for EVERY lift is the same. Do not change landing position when the weight gets heavier.

Got up to 175 easy so I jumped to 190 and failed twice.  Shoulders are burnt up from the past 2 days.  

Conditioning

5 rounds for time of:

11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups DEMO VIDEO

Notes: This entire WOD should be performed using negative splits. The first round should be performed slower than the final round. Try to build pace throughout the entire piece from 85% on the first round up to full capacity on the final round.

4:49 Very happy with this. First round was slower than the last but middle rounds probably were not.  I love V-ups because we used to do them all the time when I was a gymnasts.  Deads felt great but got slow because of the taxation of the core due to the other movements.  I wanted sub 5.  :)


MFS - 3, 5, 7  Very sore from the last 2 days of training.  Happy Happy Happy for a rest day. 

120228

 I have had one of the best training days of my life and it was all because of a freaking 1 mile run! Never thought in a million years I would say that because I suck so bad at running. This programming is amazing and has made me into such a better athlete.

Strength

1) Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2 to 3 minutes between sets.

150, 165, 180, 190

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

no weight, 10#, 15#, 20#

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

150, 165, 175, 175

Conditioning

*The 3 AMRAPs should be performed as one continuous WOD.

4 minute AMRAP of:

1 Rope Climb 15′
8 Hang Squat Snatch 115/75#

3 rounds + 1 rope climb + 6 hang squat snatch.  Should have been 4 rounds but I lost my grip at 6 Grrr.

2 minute AMRAP of:

Row for Meters

300m went too slow on this.  I guess I was trying to pace it for the last 6 min.

6 minute AMRAP of:

6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)

5 rounds + 6 HSPU. HSPU were easy and grip failed out quick. Regional and vertical standard throughout.

*Rest 10 minutes.

Run 1 mile @ 95% pace.

7:48!!
Ok so I don’t know if I have said this but I freaking SUCK at running. I don’t think I have ever ran a sub 8 minute mile in my whole life even through gymnastics and cheerleading!!
I went at about 90-95% and I actually felt great and did not die while doing it!

MFS - 2, 5, 4  Awesome training day!! F yea!!!

120227

AM Session:

Snatch technique work for 20 minutes.  Almost PRd.  I am so close. Grr.

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO

215

1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

115, 135, 155, 165

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups

*Rest 3 minutes between each round.

Total working time: 4:20

Split times - 1:02, 1:03, 1:06, 1:09 Everything UB

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. no weight
1b) 3X10 Reverse Hypers – heavy, rest 45 sec. 2 purple bands on GHD 
1c) 3X10 STRICT Toes to Bar – rest 45 sec. completed with toes pointed, legs straight and together. Gymnastics style :)

MFS - 2, 4, 4 Great training day!

120225

GARAGE GAMES MARCH OF DIMES THROWDOWN TODAY!! 

I woke up even more sore than yesterday from 12.1 OMG wow. The front of my arms aren't sore anymore but my hamstrings are ridiculously tight and my hips are very tight.  I got some good sleep and got to the event probably as late as possible because I wanted to get the most rest possible.  I can tell I have some lactic acid build up and I hope that when I warm up and stretch out it will go away....hopefully.

WOD 1: OPEN WORKOUT 12.1

7 minute AMRAP burpees to 6inch target above highest reach.

121

I really don't know how this was possible.  Lactic acid set in so quick from being so fatigued from doing it on Thursday.  I had an outer-body experience and at rep 40 I told myself there is no way you will beat your score.  I was literally dying.  Somehow I turned off all that was going on in my body and mind and just listened to the crowd yell.  It was crazy.  I could just hear them yelling for me and that carried me to the end. I don't even know what happened.  Very happy with this though. I think I turned it on at the last 1-2 minute mark and just kept repping them out. 

WOD 2: 

3 rounds for time:

15 Ring Pushups to abmat

10 stone to shoulder 116/73

5:03

There was not enough space for me to go with the RX women so I competed with the guys.  I beat every guy in my heat but one and it felt amazing.  Ring Pushups got hard.  First set was unbroken then in sets of 5s, 3s, and 2s by the end.  Stones felt solid.

WOD 3:  For time and set up on 50 yard field

1000m row

at 5 yrd line- 10 Shoulder to Overhead, run to rower at 0 yd line and touch ground

at 15 yd line- 20 Over the box jumps 24", run to rower at 0 yd line  and touch ground

at 30 yd line- 30 KBS full lockout at top (70/53), run to rower at 0 yd line and touch ground 

at 40 yd line- 40 DU, run to rower at 0 yd line and touch ground

at 50 yd line- OH walking lunge back to 0yd line (45/25)

11:04

Went at this at about 85% and had fun with it.  

Overall, I took 1st in every event and 1st place overall.  This day was awesome and a great test of where my training is.  My gym had a great showing and had a lot of first time competitors (Stephanie, Amy, Candace) and a lot of first time RX competitors (Dayna, JB) and everyone did such an amazing job.  Opal was here and competed RX as well as Carla and lots of others from CrossFit Tuscaloosa showed up to cheer us on.  There were a lot of other people at this competition that made it so amazing and cheered me on and helped me through each workout: Justin Key and Jonah Harris.  Thank you is not enough for these two.  They made this day even better for me!! BRAD was there as well.  yay!  Such a wonderful competition and can't wait to do it again. I felt so loved and supported by everyone there and I am so lucky to have such great people in my life and surrounding me to keep me focused and cheer me on. 

120224

I will be competing in the Garage Games Series March of Dimes Throwdown tomorrow so I will only be doing the squats today and that's it.  

Strength

High-Bar Back Squats: 1X5 @ 65%, 3X5 @ 75% – rest 2 to 3 minutes between sets.

160, 180, 185, 185

MFS - 2, 4, 7  Pretty sore from 12.1 and I hope it goes away before tomorrow. 

120223

The CROSSFIT GAMES OPEN is HERE!!!!!


Everyone should be super pumped.  Those of you that are complaining about the first workout, please stop and just shut the hell up.  We all are going to do the workout so put your big girl panties on and suck it up.  I think the first workout is great - all inclusive and very simple. Shut up and JUST DO IT!!!


CrossFit Games Open 12.1
7 minute AMRAP
BURPEES (to 6inches above highest reach)


116.


I am happy with this and went about as fast as possible today. I would like to hit 120+ on Saturday.


MFS - 1, 2, 3


I am participating in the Garage Games March of Dimes event this weekend here in Tuscaloosa.  I am so excited to have an event in Tuscaloosa.  It only happens once or maybe twice a year so this is awesome.  We will be doing the open wod +2.  Super pumped. 

120221

I was at clinicals all day and I got the privilege of going to the NICU. It was so much fun and I learned a lot.  I was on my feet all day which makes going to workouts harder and hurt even more. yay!

BB Gymnastics

1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.

135, 145, 155, 160, 165F should have gotten this but did not try it twice.  My upper/middle back started to tighten up and spasm like crazy.  It was so weird and is still killing me now.  Massage tomorrow for sure.

1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.

135, 145, 155, 165, 170F same as above. Did not try it twice, probably could have gotten it.

2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

115, 120, 125

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

205

Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

Total time: 7:33

1:47, 1:51, 1:48, 2:08 crapped out on the last round. Did everything UB.

*After completing the above piece rest 5 minutes, then:

5 minute AMRAP of:

STRICT HSPU

Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.

46 
OMG shoulder and forearms were so smoked by the time I started this. yikes.  


MFS - 2, 5, 5 Good training day. Shoulders are fried.

120220

AM Session:
10 minute AMRAP:
10 WB 14#
10 KB 53#
10 GHD
6 rounds.  Never moved fast just kept steady.

Strength

1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.

145, 170, 190, 210, 230.  Never back squated 230 so happy with that.

2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.

25#, 30#, 35#, 35# weight vest. All without coming off the bar.  

2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

155, 170, 190, 200 for 1 and moved on.

Conditioning

My workout for today was supposed to have sled pulls and I do not have those so I just did something different.

1 mile run

24 stone ground to shoulder 73#

1 mile run

24:30.  Super slow on the runs from all the wall balls and squats I did today but the stones felt great.

MFS - 2, 2, 3  Good training day.  AND I made a 96 on my pediatrics test this morning! BOOM!!! Great day!