130131

5:00am
TALL SNATCH
3 sets of 5 as warm up.
No heavier than 40% of Snatch
35, 55, 75

BACK SQUAT
7 Front Squats followed immediately by 13 Back Squats @ 70% of max FS
180. Holy hell this was awful.

10X100m Sprint, rest 3:1
The run does not count if you deviate more than 3 seconds.
No time to go to a track before work so I just ran at my gym, further than 100m though because they were 18-20s. I'm usually around 12s give or take.

130130

AM
Jerks:
6@70%, 5@75%, 4@80%, 3@85%, 2@90%, 1@95%

3 SETS MAX UB REPS @ 80%
5,5,5

Front Squat: ABSOLUTELY VERTICAL TORSO: 4 sets of 4. Never put on a weight that puts you in a bad position. This should not be hard for your legs
155

Conditioning:
3 rounds for time of:
400 meter run
20 toes to bar
20 box over jumps
10:27 and felt good.

PM:
Snatch off boxes: top of the knee: 4 sets of 3 reps
125 for 2 sets, 135 for 2 sets,145, 2 sets at 140

A) Good Mornings into Snatch Grip Push Press + OHS (6 sec pause): 4 sets of 6+1
105, 125,135,135 too heavy. Lower weight next week.
B) Parallette L-Holds: 4 sets of ME holds must achieve a minimum of 4 minutes total.
45,35,34,33 sec

Conditioning:
As fast as possible: Every 90 sec: 30 Double Unders (start with DU)
10 HSPU
5 MU
8 HSPU
4 MU
6 HSPU
3 MU
4 HSPU
2 MU
2 HSPU
1 MU
3:55

130129

AM
PUSH PRESS
4x3
140, 145, 150, 155, 160F

AFAP
1k row
20 Power Clean (155/115)
500m row
15 STO (155/115)
1k row
10 Power Snatch (155/115)
15:53

PM
CLEAN
Midline was giving out. Fatigued from the weekend. Moved on

15 reps AFAP @ 80%
not good today. See above statement. 5:22 2 mins slower than last week.

Bulgarian Split Squat
8 each leg
125

5 sets
Rest 1:1
45 sec max calories on airdyne
8 burpee broad jumps
21,21,19,19,21



- Posted using BlogPress from my iPhone

130128

AM
FRONT SQUAT
8X1 at 90%
230

3 Rounds:
10 C2B
10 Front Squat (165/115)
10 Burpee
Rest 4 min
30 HSPU
40 Pullup
50 KB (53/35)
60 Abmat Sit up
70 Burpee
3:51, 11:57 

PM
SNATCH
4x3 @ WW
Not good today so I moved on. I guess I am more taxed from the weekend than I thought.

SNATCH PULLS
4x3 @100%+
180

2x20 UB Double KB Snatch 

4x800m 
3:39, 3:49, 3:45, 3:44

Texas Outlaw Lifting Camp

Dallas, TX welcomed me with open arms this past weekend as well as CrossFit Deep Ellum (aka Texas Outlaw) and Spencer Arnold and his crew for an olympic lifting camp.  I needed to fix some errors and flaws with actual eyes on work. If you ever get a chance in the future to go to one of these, you should without a doubt. I learned so much more than I ever thought I would and Dallas was just great in general. I should have taken tons of pictures but I didn't. I guess that means I was busy lifting and learning, which is a good thing.

We started the camp Saturday with some conditioning:

With a 40 minute running clock…

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

*Rest 1 minute.

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Front Squat

*Rest 1 minute.

2 minutes ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

2 minutes ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)

13, 2+51, 9, 235, 13, 2 + 1 cal, 12, 205  I think these were my numbers. 

Saturday, the focus was on Snatch and Sunday, the focus was on Clean and Jerk. 

Cool pic from Ingrid Kantola:

Check out Spencer's blog here with recaps of each day of the camp. 

Wish I could have stayed a lot longer!

130124

Warm-up
10 x 100m row sprint 
1 min rest

CLEAN
6@70%
5@75%
4@80%
3@85%
2@90%
1@95%
150, 170, Singles 175, 180, 185, 190, 195, 200F x3, 200. Midline not staying tight today. 

CLEAN PULLS
4x3@100%+
220

5 rounds, rest 1:1
4 Power Clean (80% if 1 RM clean above 195)
8 Parallete HSPU
24 calories on Airdyne
Pure hell. Cleans were done at 170. HSPU were done to a 12 in deficit. Airdyne was the deal breaker. ouch!

130123

AM
Warm up
1000m row
GHDs
Back extensions

SNATCH + 3 OHS
Up to 150. Hard to do this at 5am.

100 DU
30 Pull-up
30 Front Squat (135/95)
30 Pull-up
100 DU

PM
SNATCH
1 every 30 seconds @85%
for 10mins
145#. Missed a few but went to about 13 mins I think.

FRONT SQUAT
7x2 @ 90%
Absolutely perfect form, if not then lower weight.
Stayed at 210 and 215.

20 min AMRAP
5 WB (20)
10 KB snatch per arm (53/35)
15 T2B
200m run.

130117

AM
Warm up
15 mins
250m Row
5 Double KB Snatch (35)

3 MU
10 DB Snatch (85/55)
15 Box Jump (30/24)
3 min rest
Repeat for 3 rounds total

PM
Work up to moderately heavy weight on the below complex:
3 Hang Clean
3 Front Squat
3 STO

Track:
4x400m @ 90%

Wodapalooza II

I'm sorry to be so behind on blogging. I'm trying to get caught up. 

Wodapalooza II was not a great weekend for me. I'm not really sure what else to say about that. The staff and everyone that put it on were fantastic and they deserve all the praise!

I did get this cool pic:

and got to hang out with some of my friends that I don't get to see a lot:

Disaster on the paddle board but hey, it was fun!

can you tell I'm burning up in this one: lol

130115

AM
Warm up
6 x 500m row
1 min rest

5 rounds for total working time of:

3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

Felt a little off and tired this morning.

1:18, 1:41(hit my feet twice), 1:21, 1:28, 1:42 (slow)

One Arm KB Snatch - 15 reps UB each arm (53)

PM

CLEAN

6@70%

5@75%

4@80%

3@85%

2@90%

1@95%

Warming up, my legs felt smoked but started feeling better as I put on weight.

150, 170, Singles at 175, 180, 185, 190, 195, 200, 205 - 95% and felt so good so I went for 210 (tying my current PR) and it felt amazing. I tried 215 and caught it forward. Next time!

Caught it a little too far forward. 

15 reps AFAP @ 80%

3:34 @175. Over a minute faster than the previous weeks! yay! Felt good tonight even though my legs have felt smoked lately. weird. 

CLEAN PULLS @ 100+%

220.

PUSH PRESS 

4X4 AHAP

135, 145(3), 145, 150, 155(1). Might should have tried 155 again but shoulders just felt awful and tight. 

EMOM 20

Even- 3 DB Snatch each arm (55)

Odd- 10 burpee

Last 2 minutes 5 DB Snatch each arm and 20 burpees OUCH!

130114

AM
Warm-up
10 min spin bike

5 min AMRAP
10 box jump (20)
20 DU  
8 rounds
Rest 2 min
5 min AMRAP
10 HSPU
10 Burpee
3 rounds +10, these two movements do not mix well lol
Rest 2 min
5 min AMRAP
30 sec Row
10 HR Pushup
5 rounds

FRONT SQUAT
6X3 @ 85%
Stayed at 80% (205) and focused on not losing my midline. 

PM
SNATCH
10X1 @ 90-95%
(160-165)So I haven't hit these numbers in months. I started a few months ago from scratch and retaught myself how to snatch properly.  It has been a long road and a hard battle but I think it is finally starting to click. I have only hit 155 once in the past couple months and that was about 2 weeks ago. So  coming into today I was very trying to stay positive and not let myself get down if I couldn't get up to 160.  I told myself that even if I hit 160 once, I would be ecstatic. Well I got up to 160 and hit it 3 times and it felt so good that I went up to 165 and hit it easily about 6-7 times. Needless to say I am a happy girl right now. Hopefully this is only the beginning and my numbers will shoot up.  It took everything out of me to not try for a PR at 175. 
Although these below videos are not that great technically for my snatch, it got better as the sets go and I'm super stoked that I hit these numbers and so many times. There have been many tears and it's been a battle. 
Here is 160:

Here is 165:

Then,
1 Snatch + 1 Hang Snatch x 3 sets
80% 
135
This felt weird after the heavy snatches. 

SNATCH PULLS 
4X3 @ 100+%
175, 180 for the rest.

OC Throwdown Workout #2.

6 MU (Buy in)
4 rounds
8 C2B
8 Box Jump (24)
6 MU (Buy out)

3:56
I stepped down on every box jump, which at a competition I would normally bound, and I broke the last set of MU 4,2, which I probably wouldn't have at the competition. Happy with this time and felt great after. 

130113

Warm up 
2,000 m row

12 minute EMOM
5 Squat Clean Thruster TNG (135/95)

Love+1 Event at CrossFit Bravery

This was a really fun and cool team event put on by our friends down the road at CrossFit Bravery.  I was asked to be on a team with Hi-Temp Athletics of course since they are one of my sponsors. Best bumper plates in the business hands down. 

There was a clean ladder that only went up to 205. But there were 10lb jumps and only 30 seconds at each station. Got 195 easy and missed 205 power clean twice.  Might should have tried to squat clean but oh well. It was fun. Rich Froning cleared the ladder that went up to 345 for men easily. Everyone was there to watch him obviously. :)
Here are some pictures. 

Jennifer McAteer photography.

There was a chipper after the clean ladder:

Here is the video of our team and CrossFit Mayhem going to head to head:

Malfunction with our bar and clips prevented us from winning. :( 

It was a great day and tons of fun for a great charity. 

Here is team Hi-Temp:

Derek Robinson, myself, Kristin Reffett, and Elijah Muhammad. 

130111

Happy Birthday to my amazing older sister, Melissa. I love you!!!

AM

POWER SNATCH
1 Every 45 sec for 6 min (8 total reps)
@ 80% of Snatch
140

POWER CLEAN + POWER JERK
1 Every 45 sec for 6 min (8 total reps)
@ 75% of Clean
175

On Toe Split and Recovery
5 sets, 3 reps
Up to 215 today. First time doing these. Will go heavier next time.
This is with 215:

Cool Action Shot:

3 sets, 4 min rest
250m row
25 KBS (70/53)
15 Burpee
2:52, 2:53, 2:56

PM
Warm up (not for time)
100 DU
25 WB
75 DU
25 WB
50 DU
25 WB

3 POSITION SNATCH (Hip, Hang, Floor)
4 sets
125, 130 for the rest.
Here is the first set at 130.

3 POSITION CLEAN (Hip, Hang, Floor)
4 sets
125, 145, 155, 165. Pressed for time so I stopped. Could have done way more though. Should have done more working sets. 
Here is 165:

FRONT RACK BARBELL STEP UPS
2x20 (10 each leg)
95, 95 for 2 sets of 10.

130110

Row 5k

Huge knot on my chest. Not good. lol

130109

Shoulders and chest so sore today!!

AM
Warm up
15 minutes
250m row
15 Pushups

20 Minute EMOM
Even: 10 Shoulder to Overhead (155/105)
Odd: 10 GHD

PM
JERK
6@70%
5@75%
4@80%
3@85%
2@90%
1@95%
155, 165, 175, Singles at 185, 190, 195, 200, 205, 210, 215, Went for a PR at 225 and failed. So close.  Here is 215.

3 sets max reps @ 80%
4, 4, 3.  Shoulders smoked and just tired from catching the bar all session.

BACK SQUAT
6X4 @ 80%
220. Ouch. Legs tired today.

20 minute EMOM
Even: 5 Hang Power Clean (185/135)
Odd: 10 T2B

130108

AM
Warm up
10 x 300m row
Rest 45 sec

1A. 5x5 Weighted Strict Pullup
44lb KB

1B. 5x ME Ring Dips
24, 18, 14, 16, 14

2. 3x20 Reverse Hyper
50lbs

3. Sled push (light and fast) 20 seconds
Rest 3:40
140lbs

4. EMOM 10
3 Bar MU
*No gymnastics kip, use regular kip.
I like it. 

PM
CLEAN
6@70%
4@80%
3@85%
2@905
1@95%
150, 170, Singles at 180, 185, 190, 195F, 195, 200, 205F, 205. Below is 205 and that is actually is 97.6%.  :)

15 reps AFAP @ 80%
4:40 @ 175. Missed the 13th rep. Slow and lethargic today.

CLEAN PULLS
4x3 @ 100+%
210, 215 x 3

Sunshine and Drew wanted to do Outlaw's conditioning from today, so I did it with them.

7 rounds for time and calories of:

30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#

Rest 1:1

1:13, 1:10, 1:10, 1:10, 1:09, 1:09, 1:19.  Only broke MU on the last set because I failed on the 5th rep. Very happy with this. 

130107

Warm up
12 min EMOM
Even 10 WB (20)
Odd 2 Rope Climb

SNATCH
From the Floor, pause at knee.
10X1 @ WW
135x3, 140x2, 145x3, 150x1, 145x1
Here is 145.

SNATCH PULLS
5X3 @ 100+%
160, 170, 175x3

FRONT SQUAT
5X4 @ 80%
205

Double KB SNATCH
2X20 UB

RUN
20 sets
45 sec @ 50%
45 sec @ 90%
3.15 miles. Ouch!

ROLL TIDE!! ALABAMA is back on top at #1. Total Domination! :)  And that's #15 for ya! 3 National Championships in 4 years! DYNASTY! NICK SABAN! That's all. 

130106

Warm-up
2,000m row - easy

20 min clock
Work 1:1 with partner
1 Round of Nate: 2 MU, 4 HSPU, 8 KBS (88/70)
1 Power Clean (205/135)
1 Round of Nate 
2 Power Cleans
1 Round of Nate
3 Power Cleans
....and so on.

Each person does each round of 1 then a round of 2 and so on. 

Sunshine and I completed 8 rounds + I completed the round of 9 since I was the first partner to go in the 20 mins. 

130105

Warm-up
1 mile run

SNATCH
Build to heavy.
Sleep deprived and back tight from deadlifts. Up to 150. 

Continuous 15 minute clock
Every 30 sec for 5 minutes
1 Snatch at 73%  125
Every 30 sec for 5 minutes
1 Snatch at 77%  135
Every 30 sec for 5 minutes
1 Snatch at 85%  145
Missed about 3-4 attempts on the last set so finished about 2 minutes late. Still finished 10 reps though. 

7 min of

     10 pistols

     10 burpee

     -rest 3 min-

7 min of

     10 Box jump w/ step down @ 24

     10 toes 2 bar

     -rest 3 min-

7 min of

     100m row

     5 KB snatch each arm @ 53

** Move at about 80% effort, do not stop. 

Ouch. Had nothing today. Still finished though.

More pictures of my niece! She is so cute.

130104

Warm up
15 minutes
300m row
6 alternating kb snatch 53

Emom 12 minutes
3 TNG Deadlift 235 
3 Parallete HSPU

Got a text not long after that said, "Melissa (sister) is dilated to 4cm!" So I knew she was in labor and it would happen quick. I wanted to wait until this afternoon to get this Metcon done but I went ahead and did it obviously because I knew I needed to rush home and pack so I could drive 2 hours to my hometown. 

5 rounds 
2 rope climb
10 push press 155/105
20 DU

I made it to Helen Keller Hospital on 2 wheels at 3:07 and the baby was born at 3:08. This is niece #3!

Rachel Shores

6lb 7oz

19in

Born at 1508

After her first bath

So pretty! And I think she will have red or blonde hair, which is so precious and rare these days!

130103

Warm-up
6X500m row
1 min rest

POWER SNATCH
4X2
125x2 sets, 130x2 sets, 135x1 set. Shoulders feeling fatigued so I moved on. Focused on form instead of trying to go heaviest possible.

5 Rounds for Time (CrossFit.com workout from 130101/Tuesday)
10 Toes to Bar
10 Power Snatch (75/55)
10 Wall Ball (20/14)
7:09

20 minute EMOM: POWER CLEAN and JERK
First 5 mins: 1 every 30 seconds @ 70%  150
Second 5 mins: 1 every 30 seconds @ 75%  160
Third 5 mins: 1 every 30 seconds @ 82%  170
Fourth 5 mins: 1 EMOM @ 87%  185
First 10 minutes without a pause in between the clean and jerk.  Power jerk until last 5 minutes and had to go to split jerk instead of power. Felt pretty good. 

130102

AM
Warm-up
15 minutes
250m row
12 HR Push up
8 sets completed and stopped.

10 min EMOM
1 Power Snatch (165/115) every 15 seconds.

JERK
6@70%  160
5@75%  170
4@80%  180
3@85%  190
2@90%  200
1@95%  210(failed at 205 so I moved on) Shoulders were not feeling great today and my form sucked.

3 SETS MAX UB REPS @ 80%
175 on the bar. 4, 5, 4 reps. Not good.

20 minutes
Work 1:1 with partner
5 Power Clean (105)
10 GHD
20 DU
10 rounds

PM
BACK SQUAT
6X3 @ 80%
220 Felt good today.

5 sets: 5 min rest
15 DB Thruster (25)
15 Pullup
20 sec Airdyne Sprint all out.
Rounds were about 1:10, 1:10, 1:10, 1:07, 1:06

3X15 Reverse Hyper