121030

Did not sleep well. Feel like crap. Working 3-11 is hard sometimes because I get in bed so late and then can't unwind.

AM
Conditioning
3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
3:41 Super slow. Deadlifts were easy surprisingly. Grip hurt though and got tripped up on my DU bad on the last round. Way better next time.

Later AM 
Strength
Front Squat – based on 121006:
2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00
Probably should not have done this today but I tried. 
200, 215, 225 (Fail on second set), 235- didn't even go there.

Conditioning (pain threshold training)
Compare to 120211
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

 Read it wrong this time and did thrusters didn't realize until I was on the last round. I've done this workout two other times previously so I don't know why I messed up. Still got a great workout though. Completed in a Titin Vest.
2:27, 2:21, 2:22, 2:23, 2:23 Total working time 11:56. Total time 24:03.

121029

BB Gymnastics
15 minutes to establish a 1RM Snatch from blocks (just above the knee).
Up to 140. My form goes to crap after that. 

Conditioning  
6 rounds for time:
5 Full Snatch (190/120) I went 130 
10 Ring HSPU
15 Box Jump (30/24) - step down.
24:30  Ring HSPU slowed me down a little but I was happy with them overall.

rest 5 mins

EMOM 20 mins
Even 5 MU
Odd 10 GHD
   

First oly meet!

My first oly meet was this past Saturday at CrossFit RPM in Birmingham. I weighed in a 57kg to make the 58kg weight class.  I needed to hit a 129kg total to qualify for the American Open and a 135kg total to qualify for Nationals.

Snatch: 
I have been struggling with this lift lately because I'm trying to fix my technique so I wanted to be very conservative on this. 
I went for 135, 145, 155. Failed on the last attempt. oh well. Just glad I hit 65kg. This put me in an easy position to qualify for the American Open and Nationals.  I was very nervous about this because my snatch has been all over the place lately and I haven't been hitting weights that are usually easy for me. 


Clean and Jerk:
I wanted to open with something easy and then once I hit that and qualify, I can just have fun and put some weight on the bar. 
I went for 185, 200, 211.  failed on the last attempt. It was too big of a jump. Next time I will start higher. 

I have video of all three attempt for each lift but I have not uploaded so I will post soon.  Overall, it was very fun and exciting. I can't wait to do another one. 

Tues-Thurs (10/23-10/25)

Tuesday, 10/23/12
AM
BB Gymnastics
Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
Crappy snatch day. Moved on because it wasn't happening. Still sore from the Miami comp.

Conditioning
7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders
5 rounds + 7 Bar MU

PM
Run 15 mins in Titin Vest
EMOM 10 of 10 Burpees with Titin Vest

Wednesday, 10/24/12
HAPPY 30th BIRTHDAY to my HUBS!!!

AM
Snatch % work - not much better than the previous day.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
190, 195, 2002b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
160, 170(4), 170(4)

PM
BB Gymnastics
Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
150, 175, 195, 200, 185. UGH this hurt. Legs are still sore from the weekend. Form was awful as well.
Called it there because we were so tired.

Thursday, 10/25/12
15 minutes to establish a 1RM Overhead Squat.
205. Was not  feeling good. Hopefully more on a good day.
Video on facebook.

Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
For time.

Pantheon Games (10/20-10/21)

First, I would like to thank FORMULX for allowing me to be at this competition.  I couldn't have made the trip without them.  They were amazing and so hospitable and went above and beyond for me and my people in every way! THANK YOU!

Second, I saw the movement standards about 3 days before the competition and was so disappointed.  I really thought, with all the high caliber athletes they invited, that it would be like a mini regionals with awesome workouts = WRONG.  But then I got to the competition Saturday morning and I found out all the workouts and I was even more disappointed.  If you really want to know more of how I feel about the workouts then look at them belowe and then read this and then you will understand completely. STOP programming horrible stuff please!

Saturday - 10/20/12

Wod 1:
For Time: 8 min cap
15 wall ball 20/14
30 OH Squat 95/65
15 squat cleans 145/95
30 90 degree box jumps 24"
15 Single Arm KB OH squat

30 yd broad jumps
45 double unders

Wod 2: 

For time 6min cap:
12 hand release pushup
12 med ball clean ball slam 20/14
12 butterfly situps
12 lateral plank walk
12 goblet squats 53/35
12 2 hand kb swing 53/35
12 strict press 95/65
12 barbell lunge 95/65

12 back squat 95/65
12 burpee
12 thrusters 95/65
12 Turkish get up 53/35

Wod 3:

40 yard dash

1 attempt.

Sunday - 10/21/12

Wod 4:

2 rounds for time: 7 min cap

20 KB (perfectly vertical) 70/53

20 SDHP 95/65

30 ft Farmer's carry 
10 Deadlifts 175 for women
10 towel pullups

Wod 5:
18 rounds for time: 8 min cap
1 low hang power snatch 95/65
1 high hang power snatch
1 OH squat 
15 DU
3 burpee over the bar penalty for dropping the bar

Wod 6:
Long jump
1 attempt.

I could go on and on about how much I loathed these workouts but I will refrain.  

Still had a great time meeting awesome people and catching up with good friends that I don't get to see all the time. 

Long jump

KB OH Squat lulz

Great friends!

Team Formulx (Rob Silver) and Emily Bridgers

Fun at the TRUNX booth!

That about sums it up! Glad I got to see and hang out with good people!!

121017

BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Up to 135.  Strictly focusing on my form and technique. It's finally clicking and getting better. yay!

Here is some work at 130. 
130# Snatch off the blocks. 

2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Up to 185. Most reps done at 175. 

121016

BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.



Started off with percentages but was feeling so good so I just said I'm going to go for it. 
150 (2x2), 175 (2x2), 185, 195, 200, 205, 210 - 5lb PR!!!

Hell yea!  Can't wait to do more soon!
 
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
145, 155 x2

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
120

Strength
High Bar Back Squat:
1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
220, 235, 245

Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1
19:53 Total time.
2:16, 2:16, 2:17, 2:17, 2:13
Legs would not work on the runs? 

121015

BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

125, 140, 155, 160F, 140.  Really focusing on technique right now. Concentrating on bouncing off the hips. I'm getting better but it's a struggle.

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

175, 185, 190

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

150, 165, 175(1), 170

Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

11:29 Was going great until the row and then after that I hit a wall. yikes.

121013

Barbells for Boobs at CrossFit Bravery in Bessemer, AL
Grace
30 Clean and Jerk (135/95)
1:34  17 second PR.  I should have gone UB.  Sub 1:20 is possible.  I will do it again in a few weeks.

Strength
Front Squat – based on 121006:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Could not hold very long in the front rack. The squats were easy.  Awful holding it. So the last set, we did 2 FS at 80% every 30 seconds for 2:00.  10 total reps. 

Conditioning
Compare to 120111
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
9:50 That's a PR by 1:43. Very happy with this and proves that I'm getting stronger in my back. Not excellent but I'm happy with it and my progress because deadlifts are such a weakness. Did dead UB, 4x3, 6/3/3. Last time after the first set were all singles.

121012

Final HESI today!!  It is a nationally standardized test that is not required for nursing students but the Univeristy of Alabama requires it for every subject completed as well as a Final Comprehensive HESI in your last semester. They are pass or fail. Most schools require an 850 to pass but Capstone College of Nursing School being elite requires a 900 to pass. You cannot revisit questions and most of the tests are 60 questions.  The FINAL HESI is 160 questions. That is 4+ hours looking at a computer screen, guessing your life away. HESI tests are the hardest tests I have ever taken. Almost all the answers are right, you just have to pick the best one. So it's a huge guessing game. UGH.  This is the only HESI that you have to pass to graduate and if you fail, you have to do all this pointless remediation work.  = a must PASS situation. So stressful.

BB Gymnastics

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

125

*rest4 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

155. Had to jerk under some. 

Conditioning

“Nancy”

Compare to 120307

5 rounds for time of:

Run 400m
15 OHS 95/65#

14:33 I have never done this sub 15. I know it's still slow but it's great for me and yay for progress!!

HESI at 1:00pm 

4:45 = I PASSED!!!!!!! yay

Time to CELEBRATE!!

First to a baby shower for the Colvins.

Above: all the amazing ladies from my gym.

Below: Nursing Frrrraaannnsssds- we all suffered together. Our class has 91. Wish they would have all come to my bar to celebrate. 

121011

Girl's Night at Chuck's Fish last night = the best sushi ever.  Had one too many drinks and by one too many, I mean 3 drinks total. Man, I'm old. I did have a great time with good friends celebrating my last FINAL in nursing school. 

Woke up feeling like crap.

Was supposed to rest today but I got talked in to going to the gym to do "Amanda".  I couldn't turn it down although I didn't feel so well and I can't turn down any workout with MU in them. haha

"Amanda"
9-7-5
MU
Snatch (135/95)

5:24 Not great at all and so slow.  I felt awful during it.  Will retest it soon. Sub 5 or even 4:30 is possible I know!

ONE MORE TEST TOMORROW AND IF I PASS I'm FREE!!!

An ounce of doubt is worth a pound of failure. 

121010

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Got up to sets at 135 but my technique sucks so I moved down to 105. I'm really trying to get this whole "bounce off the hips" thing going.  

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Up to 175 for 3-4 sets.

50-40-30-20-10 DU, 10 burpees in between each set. 4:54

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.

35, 45(3), 40, 40

1b) 3X15 Reverse Hypers – heavy, rest 30 sec.

Good mornings 125, 105, 105 Back was tight from yesterday's work so moved down to 105 to keep good form for 15.

1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

45, 65, 75 ouch. Hadn't done these yet. Next time heavier but they suck that's for sure.

1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Titin Vest (8#) Not UB though.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

121009

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

150, 165, 180, 195, 175 Shoulders were super fatigued today from yesterday conditioning. Just felt sluggish on the jerks and no power to get underneath.  Cleans at 195 were a struggle but no misses. 

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

155, 160, 160

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.DEMO VIDEO

115

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

190, 205, 220.  Squats were easy. Holding it...not so easy. The spinal compression on this is ridiculous.  You almost need a chiropractor on duty right after you finish these haha.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

10:38.  Pretty slow if you ask me. Did all I could at that moment.  Hit my feet a few times which makes me furious and slows me down so much. 

STUDY STUDY STUDY all day long! 

121008

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

125, 135, 145, 155F, 125 Bad snatch day. Everything was off.

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

155, 165, 165

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

115, 130, 135(3)

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

Round 1: 44, 20, 36

Round 2: 22, 16, 26

Round 3: 19, 17, 22

This week is one of the most important weeks of my life so far. Major tests on Wednesday and Friday with THE TEST on FRIDAY. Prayers would be appreciated!!!!

121007

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.

155. off big time.

2) 3 attempts to establish a 1RM Clean and Jerk.

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.

Missed 210 barely like about 6-7 times. 205 was butter.

Strength

Take 7 minutes to establish a 1rm Front Squat

245. 10lb PR in 1 month. 

then:

2 reps every 30 seconds for 7 minutes @ 75% of above.

190. Wow this was awful.

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg

For time.

15:19. Totally lost it on the burpee box jumps. All else UB. Cutting weight is so hard. No energy to keep moving at times. 

121005

AM - BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.

120

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.

150

Conditioning

Run 1 mile
30 Muscle-Ups

For time. 

15:52 Pretty slow. 

Midline

5 minute AMRAP of:

BB TGU 65/45#

I think I did 10-12 per arm

PM Conditioning

2 rope climbs AFAP x 4 sets with 2 min rest

5 rounds for time:

5 Snatch - any style (185/120)

10 Box Jump (30/24) with step down

15 T2B

11:26