Embrace the Gauntlet

I worked until 7pm on Friday night and then Brad and I loaded up the car to drive to Dothan, AL (3.5-4hrs away) for Embrace the Gauntlet competition Saturday.  We got there about 11:30pm and stayed with Crystal and Wayne McCullough.  They are so sweet for letting us stay considering they are moving today (Sunday) to Arizona.  Start time was set for 0700 the next morning so I tried to get some sleep but morning came way too early considering I had woken up at 4am every day this week for work.  Oh well on to the competition. 


Top 5 move on to workout 5 and winner takes all so I knew I just needed to stay consistent throughout the day and not kill myself and then crush the last one. 
7:30am
Rx wod 1
2 rounds of 30 ball slams(30/20) 100m swim
Wow, this was tough and shoulder/trap burner!! 6:33. 4th place. Could not breathe once I jumped in the water. Let's just say that I need significant work on swimming technique.  

11:20am
Rx wod 2
4 rounds 30 wall balls 20/14 30 box jumps 24/20
10:23 I think.  2nd place. This just sucked. Just tried to keep moving. At this point in the day, it was sooooo hot!!!  Could have redlined or gone a little harder and won this but knew I didn't need to.  Was so hot after....took an ice bath to ease the legs from lactic acid build up. 1st place overall.

3:45pm
Rx wod 3 
5 rounds of 200m row and 50 double unders
Then 30 deadlifts 225/155
10:10. 2nd place. My judge absolutely screwed me and did not know how to count DUs but I didn't care in the end bc I knew in the standings I would be fine but It made me mad and I had to count for him a few time. He is a friend on mine and it really didn't matter. I wasn't mad at him anyways, he was just trying to do his job. 1st place overall.

4:30pm
Rx wod 4 
7 minute amrap 
21-15-9 kettlebell swings 70/53 burpees
Remainder of time max Pullups
Turn around for this even after waiting on Wod 3 all day was very short.  Because of the heat, it felt like the longest 21-15-9 I have ever done. 40 pullups.  Forearms just shut down. Was not happy with this but I just had to calm down and tell myself it didn't matter. 2nd place. Still 1st place overall or maybe tied for 1st.


Women had gone last all day, but at the end they called the top 5 women out onto the court and announced the final workout and said, you have 5 minutes and we start.
5:15pm
Rx wod 5 hero wod "Barfield" (local fallen soldier) - his parents were at the event and told his story and it moved me beyond. I was so inspired to get out there and win it for him.
* only the top 5 males and top 5 females*
Workout will be announced right before last event. Winner takes all!! 
Barfield
37 hang power clean (185/135)
every time the bar touches the ground you have to perform 10 Toes to Bar. 12min Cap.

1st place.

They had men's bars and they were so old that they didn't spin at all. Grip was gone and T2B did not help. If they would have had women's bars, a lot more reps would have been done UB (sets of 5-8 probably after the first set)  I got 10 on the first set and then I was shot.  Sets of 3 and 4 the rest of the way up.  I got to 31 resp and knew time was about to be called. Everyone was cheering for me and the whole crowd rallied around me like no other time in my life ever.  It was so amazing and inspiring.  I wanted 6 reps so bad but only got to 4.  Went to my T2B and did 5 and my judge called time. I looked over at Landon and he gave the me the nod that he wanted my to finish it.  At this point, no one else mattered.  No one got above like 23 reps and that didn't matter.  Everyone was gathered around me and I was told that the judges were trying to keep the crowd back from me while I finished. I did the last two reps as the whole crowd yelled 1---------2 and then everyone yelled and screamed.  It was sooo inspiring and I felt so much love from the crowd.  I immediately went to shake Barfield's parent's hand and tell them thank you and that is was an honor.  This was a moment in my short crossfit career so far that moved me so much.  I will never forget it.  Amazing and humbling and so honored to be a part of such a special moment.  The crowd was unbelievable.   

Overall, it was such a fun day. It was extremely hot but luckily between our members we had two tents set up and lots of sunblock.  I was so so so happy to have 5 other CFTuscaloosa members out there competing with me.  Drew finished the events with 2,1,1,1 and then got 2nd on the final event so he got 2nd although he was crushing everyone else.  Brandon finished 15th in the men's RX. Dayna finished 1st in scaled. Sean and Ryan took 3rd in team. Jessica (Sean's girlfriend) and Brad were there to cheer us on!  Loved having so many people from our gym when usually I am there by myself.  Great day, great location, great weather, great competition.  It ran so smoothly and was on time or early for the most part. We had a blast and can't wait for the next one. 

I don't really have any pics yet of me competing but I'm sure some will surface in the next few days. 

CrossFit Tuscaloosa bringing a great group to the Gauntlet. :) 

Dayna and me after event 1.

Goofy and glad to add Crystal to the pic!

Dayna and me after it was over! 

120622

4am

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

185 x 3 sets, 190 x 2 sets

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

175 on the bar with a blue band wrapped 3 times.

1b) 5X5 Split Shoulder Press WATCH THIS DEMO VIDEO – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

65, 85, 95(4), 95, 100

Conditioning
20 min AMPRAP
5 hurdle jumps (26")
5 Ring HSPU
10 T2B
50ft HS walk
10 OH Pistols (35#)

Finished 6 rounds in less than 18 minutes and had to call it because I had to go get ready for work.

7a-7p shift at the hospital.
As soon as I get off, I am headed to Dothan, AL to compete in Embrace the Gauntlet tomorrow. Should be fun.  Wow, I am so tired.  This week has been exhausting, not to mention other drama that has happened in my life with my anniversary trip and trying to get that fixed and everything.  I'm glad the week is almost over and I can relax a little.

Tue-Wed, 06/19-06/20

Tuesday, 120619


4am

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean. 

155 for 3 sets, 165 for 4 sets

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

170, 185

2a) 5X3 Push Press – heavier than last week, rest 60 sec.

135, 140, 145(2), 140, 145(1)

2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

135, 155, 165, 170(2), 170

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

Did not have a yoke so just loaded 200# on the bar and racked it on each side of the gym at the 50ft. the last round I walked it 100ft because it felt so light.  6:11.

7a- 7p shift at the hospital.

Wednesday, 120620

AM

Run 1 mile, 10 MU 

rest 4 min

Run 1 mile, 10 MU

rest 3 min

Run 1 mile, 10 MU

10:21, 10:56, 11:16  Had to go up and down stairs so that slowed me down a bit but other than that happy with this.  Legs felt heavy today from previous days work.   MU were 6/2/1/1, 5/3/2, 5/3/2.  Over shot them on the first round.  5/3/2 was much more manageable. 

PM

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO

75, 85, 105, 115, 125, 135, 140, 145F, 140, 140

1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

105, 125, 145, 165, 175, 185, 185, 175, 175, 175

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec. 

2 45lb plates with abmat.  10/10, 10/5, 6/7, 7/7

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.

25, 30, 35, 40 Might should have gone heavier because I never failed.

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

completed with red and purple bands on a GHD.

120618

4am

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo  

115 x 3 sets, 120 x 4 sets

2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO

120, 145, 165, 185

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

95, 115, 125, 130 Gets awkward by the 3rd rep.

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

BW, 2.5, 5, 7.5

1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

completed with 50# bar.  Left arm is the limiting factor.

Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

48, 51, 51, 49 seconds.  20, 10, 10, 11 C2B.  Fell of the wagon bad on C2B but wasn't feeling great after the first set. Finished though.

On to work 7a-7p at the hospital.

Fri-Sat, 06/15-06/16

Wow! Long week. It's Sunday and I still almost haven't recovered.  I slept 12 hours Friday night after a 13 hour shift Thursday and Friday and then also slept 10 hours last night. Feeling better today but definitely not ready for the week ahead.


Friday, 120615
5am

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep. 

175x2, 180x2, 185x2, 190x3

Conditioning

12 minute AMRAP of:

15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

4 rounds.  Had to turn the prowler around at first until a friend would help me turn it around since we don't have low handles on the other side.  Everything UB.  The prowler push was absolutely horrible on our rubber floor. 165 felt about like 350 and it moved very very slow.  

This is all I had time for today. Will do deadlifts tomorrow. 

7a-7p shift at the hospital.

Saturday, 120616

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO   

Got up to 140.  Will try to go heavier next time.  Still feels so awkward.

2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

Got up to 180.  Will try to go heavier next time.

---

Strength

1a) 7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

170, 175, 180, 185, 190, 195, 200

2a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

165 on the bar with blue band wrapped around the bar twice.  After watching the demo video I think this was way to heavy.

2b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. 

30, 35, 35, 40, 40

Conditioning

5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 155/105#

Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

Total time 17:04
Reps were 12, 12, 9, 10, 10 Yikes this hurt and the reps felt so slow. 

120613

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

55, 75, 85, 105, 105, 115, 115, 115, 125, 125, 125, 130, 130, 130, 130 Rough.

Wasn't feeling great so I just left the gym and went home deciding to come back and finish later.  Work might kill me this summer.  I think it's just trying to keep up my training and working 13 hours a day that is making it so tough. I am not willing to let my training suffer no matter if I do have to get up at 4am to train. 

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

26/25, 25/22, 18/16, 21/21  This was one 45lb plate with abmat between.  Will definitely go two 45lb plates next time.

1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.

15, 20, 22.5, 22.5lbs.

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

completed with red band.

Then-

3 rounds for time:

20 pistols

50 DU

400m Run with 20# med ball.

19:26

I am struggling right now. I have so many goals and dreams that I want to achieve and I am just lost as to how to go about achieving them.  I need help from lots of people but I know I am the one that has to make the first step.  There is so much more to life that I have not even seen or tapped into yet and I can't wait for what's to come.  Lots of hard work and patience and dedication will get me there and keep me going.  It's so hard to explain and I know I'm probably not making a lot of sense so I'll stop for now.  On the verge of tears....just breathe.

http://crossfitlisbeth.com/2012/06/12/dont-wait/

120612

4:30AM

BB Gymnastics
1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

105, 125, 145, 155, 155, 155, 155, 155

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

175, 195, 205, 210, 215

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
125, 135, 145(2), 140, 145
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

135, 145, 155, 165, 165 Got hard at the end but was able to complete. Heavier next time.

Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.
1:57, 2:17, 2:18, 2:23, Total working time= 8:55
Chest to Bar were UB, 11/3/3/3, 10/4/3/3, 11/3/3/3  Too many breaks but trying to make sure the standard is upheld. DUs sucked today.  I don't know why either- oh wait, maybe because it was 5:30am.  No excuses just have to get better. I need to stop being a little wimp and start attacking workouts better.

6:30AM - on the unit at the hospital.
7am - 7pm shift

Quote of the morning by a doctor: "Either smoking, drinking, or knife/fork will kill us all."  Very true.

120611

AM

BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

105, 125, 135, 125, 125, 125, 135F

2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
125, 145, 155, 165
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

65, 85, 105, 125

Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video  BW, 5, 7.5, 7.5
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. 35, 45, 45, 45
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
NOT for time.

Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.

9:58 All MU easily unbroken. Rows felt heavy and slow.

PM

rounds of:
5 Stone to Shoulder 73#
50′ Stone Carry 73#
5 Stone to Shoulder 73#
7 Deficit HSPU
6:55
-then-
50 Wall Ball 20/14#
For time. Finished total time of 12:28.  Those wallballs were slow. Ugh.  Arms were hurting from swim yesterday I think.

Notes: Deficit HSPU will be performed with 2 45# “recycled rubber” plates (approximately 3.5″ each) on either side of an Ab-Mat for the men, and 1 45# “recycled rubber” plate on either side of an ab-mat for women. Kipping is allowed.

Thursday-Sunday, 6/7-6/10

Thursday, 120607
Brad's surgery went well.  This day also started at 4:30am.  We were at the hospital until about 4:00pm and then we headed home.  It is amazing that after having spinal surgery, you can get up and walk like 2 hours later. Crazy!! Brad is doing better than I ever thought.  He is getting around great and recovering oh so well. 


8:00pm - 30 min/3 mile run with my beautiful 100lb lab puppy.  This is always a challenge that I don't kill him while running because he usually acts a fool the whole time. ha.


Friday, 120608

BB Gymnastics

Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.

Notes: We’ll be having a 2-3 hour lifting session beginning Friday around 5pm. We’ll work on technique on the lifts, and will work up to some heavy singles. You may take as long as you’d like and take as many attempts as you’d like, but when it’s just not going up – stop. Please make sure to Snatch first, then Clean & Jerk. 

Got to the gym that morning and was not feeling like going for a PR so I told myself I would probably just do some heavy snatch and clean and jerk off the blocks.  Well I started warming up and sure enough 160# went up with no problem and boom! I hit 165# then barely missed 170# twice. 

I was so pumped!  170 is mine soon. And to think, I weigh 120.  haha.

Clean and jerk: 195 easy and missed 200 four time. ugh. So close. SOON!

Conditioning

“BP Made up a WOD That None of You Can Do”

For time:

7 Bear Complex @ 185/120#
50′ HS Walk
5 Bear Complex @ 205/135#
50′ HS Walk
3 Bear Complex @ 225/150#
50′ HS Walk

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

So this sucked big time!  I completed it but not with burpee penalty in 11:20.  I made up 140 burpees later in the day.  I did 140 burpees in 9:10.  I went 6/1(bar slipped out of my hand othewise it would have been UB), 2/1/1, 1/1/1.  Bar got real heavy and quick.  HS walks were no problem at all but I understand he wanted to fatigue the shoulders more so it made everything else harder. Shouldn't have been such a baby on this.


Saturday, 120609
We were hosting CrossFit for Hope at my gym.  I wanted to participate just to have fun.  Brad was able to come to the gym with me and see everyone and I was happy about that. 


CrossFit for HOPE

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.


259 reps.  I went at about 75% due to my back being completely trashed and hurting ever since Monday.  Me not resting it all week has not helped at all either.  This got me first place easily but I withdrew my name to let the others win and feel special.  




Then - 

“The Terminator”

5 min AMRAP of Muscle-Ups to Ring HSPU.
*For total reps. 7 total reps.  Only failed on 1.  These got hard fast. Need to get more efficient at them.

-rest 2 minutes

5 min AMRAP of Double-Unders including a 500/450m Row buy-in.
*Score is total number of DU subtracted by the total number of seconds rowing. (Example: 130 DU – 110 seconds = Score of 20.

2:00 min row.  195 DUs = total score of 75 blah.

-rest 2 minutes

10 min AMRAP of:

3 Rope Climbs 15′
6 Bench Press @ 205/120#
9 GHD Situps

3 rounds + 3 rope climbs.  Bench got so hard and slowed me down significantly. Rope climbs were tough too. 

Sunday, 120610

Trail hike out to Lake Nicol in North Tuscalosa. 

Swim across the lake and back- not for time.

Then 5 rounds for time of:

3 people rotating through-

30 strokes out and back

Rock Muscle Ups

Air Squats

Times dependent on the swim.  It was awesome. I got 4,6,7,8,9 on MU and averaged about 40 air squats. 

Then 3 x max effort L-sit. 43sec, 44sec, 37 sec. OUCH.

The guys did some cliff jumping but I was not feeling it so I'm saving it for next time. 

Great time out there! Can't wait to go again. 

Tue-Wed, 6/5-6/7

Working out at 5am is such a joy.....totally kidding.


Tuesday, 120605

Strength

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

Back was feeling really tight because I think I tweaked it doing the C&J on Monday.  I still did the best I could though. 175x8, 195x8, 205x3, 210x3.  

Conditioning

“Diane”

Compare to 120207

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

Notes: Use Regionals standards for HSPU. If you just performed this at Regionals, do it again.

2:38 Disappointing.  Back was so bad today that I rubbed biofreeze on it immediately before the workout and the weight still felt like 200lbs.  At regionals in April, the weight felt like 95lbs.  2:24 at regionals. Had to break up the last set of 9 deads.....ugh who does that?  Had to be on my unit at the hospital at 6:40am so no time for anything else. 


7a-7p shift at the hospital in CSICU.




Wednesday, 120606

BB Gymnastics

1) 5X3 Tall Snatch – heaviest possible, rest 60 sec. (demo video & explanation of Tall Clean: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150)

55, 75x4sets

2) 4X3 Snatch Push Press + OHS – heaviest possible, rest 60 sec. (1 PP + 1 OHS = 1 rep)

125, 135, 145, 155

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full squat) 135/95#

For time. 
5:29.  I think I can go sub 5 on this.  Maybe if it wasn't 6am while I was doing it. MU felt a little weaker today.  Snatch felt light and great. 


7a-7p shift at the hospital in CSICU.