120508

BB Gymnastics

1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec. 

Notes: These are not touch and go reps. Reset before each rep.

150. This felt heavy and was hard.  I was so tired today.  I think the extra running and rowing from yesterday and not taking much rest since regionals has caught up to me.

Strength

1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

185. This is what I hit before regionals so I wanted to get back up to it.  It was awful again but not as bad as the first time. The first time, I almost cried by 20.  Next week I want to hit 200. :)

Conditioning

1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

27, 22, 20, 17 and an extra set at the end of 24 to get me up to 100. All with 10lb vest.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

Felt horrible.  Tried not to throw up. I had no push and there was really no sprinting to it other than my mind telling me to go and my body saying nope! Very hard. 


No more two a days for a while. :) I'm going to give my body some rest. I am going to Pound 4 Pound this weekend in Montgomery. It should be very fun. 

120507

AM

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 60-80 sec. 125
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec. 155, 175, 180
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec. 135, 145, 150

Conditioning

EMOM for 5 minutes 12 (kipping) HSPU. 

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

Completed easily. First two sets were strict then went to kipping.  Worst part was the db hold. Held at least 20s each minute, sometimes more. 

-Rest 10 minutes-

3 rounds for time of:

Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

13:12  Not great but still don't have a whole lot of push right now. 

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec. completed.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec. red + purple band on GHD. I really need my gym to get a reverse hyper. 

PM

6 rounds

500m row

400m run

Hope everyone had a great MONDAY!!  I saw the AVENGERS tonight and it was awesome!! Super sexy Imax 3D glasses. :)

Post-Regionals

Monday - 120430
Rest and fly back from West Palm Beach.  I can barely walk my quads are so sore.  Touch of Rhabdo and I'm serious.  I couldn't sit down, I just had to fall backwards.  Swelling in my lower legs and ankles was really bad. Study Study.


Tuesday - 120501
Final at 8:30am.  Didn't care and was so ready to get it over with.  I did well on it. yay. Swelling still in my lower legs, ankles, and feet.  Wanted to go for a run so I caught someone going running after the 8:30am class and went with him.  I wanted to go very slow and we did. Ran about 3 miles. By the night time, the swelling was down and my legs were not as sore.  Legs were starting to feel better


Wednesday - 120502
AM
15 min AMRAP
15 Burpess
150m run
30 DU
6 rounds + 15 burpees


Final exam at 11:30.  It was hard and long but I did ok and it's over. Only 1 more exam tomorrow.

PM

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 45 sec.

125 Felt heavy.  Definitely still sore from the weekend.

2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.

125, 135, 145, 155

2b) 4X2 Snatch Pull @ 110% – rest 60 sec.

165

Strength

1) 2X10 Back Squat @ 50% – rest 60 sec. 135 Felt easy. Flashbacks of WOD 4 of Regionals though. YIKES.

Conditioning

For total time:

3 rounds of-

20 Pistols (alternating)
3 Rope Climbs 15′

*then

50 T2B

*then

3 rounds of-

20 Wall Balls 20/14#
5 Power Cleans 225/145#

17:25 I did not want to do this but my husband was doing it on his new quest to be fit and so I thought I would jump in.  Just went slow though.  Ended up being hard at the end. My mind does not want to push at all right now. 

Thursday - 120503

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.

140

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

115, 125, 135, 145

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.  

155, 175, 200

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Did not go for max effort but did 20, 25, 30 easy.

Conditioning

4 rounds for total reps of:

2 minute AMRAP of:

40 OHS @ 65/45#
60 Double-Unders

Rest 2 minutes after each round.

70, 71, 59, 81 All OHS UB. Legs did not want to work on the DUs. Ass to the ground because that is what they wanted at regionals and was having more flashbacks to that workout.  ugh.  Hard to push right now.  Probably because I haven't rested. 

My last final exam at 3:30 and I killed it. So glad to be done for the semester. :)

Friday - 120504

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec. 125 (power)
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec. 135 - should be around 140
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95% missed 145 about 6 times 

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.

135, 155, 165, 175

1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.

15lb UB, 20, 25, 25

Conditioning (pain threshold)

5 rounds for total time of:

Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#

*Rest 2 minutes between each round.

Holy crap this hurt.  Took the runs really slow.  

Total working time was 9:18 = 1:56, 1:52, 1:49, 1:49, 1:52 Everything UB.

Saturday - 120505

Happy Cinco de Mayo!!!

BB Gymnastics

1) 12 minutes to establish a 1RM Jerk. I hit 205 about 2 weeks ago.  Couldn't hit 185 today. So sore and this is my 4th day on. In between my shoulder blades is the sorest part.  

Notes: No more than 5 attempts. Yes, you may use a rack.

2) 5X2 Clean From Blocks (just below knees) @ 75% – rest 60 sec.

150 This felt good. I thought it would feel heavy but it didn't.

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#
Pullups

Called it a day after this.  I literally had no push on FRAN. I haven't done Fran since October of 2010 so I PRd by over a minute but still not what I know I am capable of. I need some desperate rest and to get my diet back on track.  I have eaten like crap all week. GROSS. I am also so tired lately. I know it's because post regionals and I just got done with all my finals but I really need some sleep. 

Sunday - 120506

REST!!! ....and lots of it. 

REGIONALS

Wow.  What a weekend.  Awesome. Disappointing. Uplifting. Encouraging. Amazing. Heart-breaking. I could go on and on but it's time to continue to DO WORK and continually get better.  



So here are the workouts.


Friday - 120427
I was feeling great on this morning and was ready to go. 
WOD 1
2:24 1st place.  It felt amazing.  Great way to start the weekend.  I knew I just needed to stay calm and do what I do and it would work out great.  HSPU were strict until 5 into the 15 round.  I started to tire out at that point and so I knew it would be faster to kip. 

WOD 2
14:59 8th place.  I did it a week ago in 15:41.  Row was slow which I knew it would be but I was able to make up a whole lot of time on pistols and hang cleans. Still not great but left me at 4th place for the day.

Saturday - 120428
I did not sleep well.  I was not feeling great.  I think deep down, I knew this day was going to be hard for me (mainly just wod 4).  I felt strange but was excited to get the day going.
WOD 3
10:02 13th place. Not good.  I practiced the 70lb DB snatch the week before and felt fine about this workout.  I started and it got bad on my left arm.  I was mad and angry that it was hard for me and other girls that were similar in size had no problem with it.  But I finished all the DB snatches and ended up with a really awesome photo on the last DB snatch. :)  I gave it hell. 

So at this point, my back is completely trashed.  I am seriously worried about the next workout because again, it is back intensive. I have about 5-6 hours before wod 4 so I decide to go back to the hotel to lay down.  My husband tries to rub the knots and soreness out of my back and I end up in tears 3 different times in that 5 hours.  I end up feeling better but I am dreading this next workout.  I know it's going to be so bad and by bad meaning hard and horrible.  I just try to tell myself one rep at a time and this is where I lost it.  I was already defeated by this workout before I even started and this totally deviates from who I am and what I know about myself.  Also, I didn't eat but 2 protein shakes and a banana between the workouts, which ends up being a total disaster.  So my husband rubs my back down with Biofreeze because I literally can't bend over without being in extreme pain and sends me out to start the workout.  I start and immediately hit a wall.  I have no energy, nothing in the tank at all. This workout should have been great for me and it was a complete disaster. Soooooooo awful.  I should have eaten and had confidence in myself.  WOW I should have eaten some food.  There was no glucose in my body to burn and I crashed hard.  I think I got 25th on this workout and that was it.  I knew I lost at that moment and probably cost myself a trip to California.  As you can see by these pictures, I'm dying and I don't look like my normal self at all.

So, at this point I was pissed off and just ready to get to Sunday where I knew I could shine. That night, my group went to eat some mexican food. I had a margarita and just told myself to relax and have fun because this day was NOT fun for me at all.  I ate rice and black beans and tortillas which I normally don't.  I could tell that I was so carb deprived that my body was in desperate need of it.  I think I ended the day in 9th with like 30 points off 3rd place. ugh.

Saturday - 120429

I slept so good on this night.  I think it was the decent meal that I had and the margarita.  So ready to get going for the day and SHINE!

WOD 5

150.11 3rd place.  This was a 5lb snatch PR! woohoo.  I was so happy and you will see it on my face in the picture.  I knew I could hit it.  I missed 155 barely and tied the girl in 2nd but she got a few more DUs than me to take 2nd.  

This was such a great feeling and I was so excited! This put me in 7th place with 18 points off 3rd.  I knew it was over but was so ready for those MU. I ate a ton in between the workouts.  They had a ton of food for us to eat so I don't know why I didn't do this the day before. 

WOD 6

5th place. I was in the second to last heat and I just feel like if I would have been in that last heat, I could have pushed more but I gave it my all at that moment.  My first 7 MU were unbroken. :)  Deads didn't feel too bad that day.  The wall ball and t2b felt awful.  This workout was definitely an outer body experience.  Very hard. 

So roller coaster of a weekend but I am so grateful for the experience and I learned so much that I will take with me for the future.  I ended up in 6th place overall. One thing, my body is a train wreck after this weekend. My legs are more sore than they have ever been in history. They were so bad that Monday and Tuesday, you couldn't see my ankles I was so swollen.  Gross. So I probably had a touch of Rhabdo. Oh well. Next year, I know I will be stronger and better than ever.

I want to take a special moment and thank my husband because he was so amazing.  I could not have made it through without him.  He was there for me every step of the way and keeping me motivated and uplifted.  From rubbing my back a million times and rubbing me down with biofreeze to carrying my bags and cooler to holding my tape and straps and belt to whispering encouraging words to me all the time. I love him so much and it would not have been the same without him.  THANK YOU from the bottom of my heart!! You are truly awesome.  Here is a pic of us when our group went out to celebrate Sunday night. 

I need to take a moment to thank JUSTIN KEY as well, who was literally hanging over the fence yelling for me the entire weekend.  He stayed with me through every workout and I could hear him yelling the whole time.  It was incredible.  He is an amazing friend and I am so happy he is in my life.  Thank you so much JUSTIN.  Can't wait for next year!

I also want to thank my group from CrossFit Tuscaloosa that came all the way to West Palm to cheer Drew and me on.  You guys were so supportive and I was so glad to have ya'll there.  Carla, Cary, Brandon, Dayna, Brittany and Drew.  I am looking forward to next year!  

And last but not least thank you to everyone who called, texted or facebooked me.  I read and looked at every single message and cannot thank ya'll enough.  I truly appreciate every one of you! THANK YOU!!

Pre-Regionals

Friday - 120420
AM
Regionals WOD 2:
2000m Row
50 Pistols
30 Hang Cleans (225/135)
15:41 HC got pretty hard but overall manageable. I know I can improve come regionals.


PM
Played around with the 70lb DB - holy crap it's heavy.
5x1 20DU + 1 snatch (any style) @ 65%, 70%, 75%, 80%, 85%
105, 115, 125, 130, 135, 135 (power snatch on all)  wanted to hit 140 but all the 2.5 plates were being used.
2x10 Back Squat @ 50%, rest 60sec
135


Saturday - 120421
Warm up
3 rounds:
21 WB 
21 T2B
then 100ft farmer's carry with 70lb KBs
~ super slow around 6-7 mins


12 minutes to establish 1RM Jerk
Was not really feeling like going for a PR on this day but I decided to just keep putting weight on the bar to see how I felt.
155, 175, 185, 200(5lb PR), 205!!! (10lb PR), 210F x2 Super happy about that!


Part of Regional Wod 4
50 BS (135/95)
40 PU
30 G2O (135/95)
30 FS (85/65)  
I really just wanted to see how I felt on this workout.  It felt horrible but not enough to kill me.  ~8:30 for all this.


Played around with the 70lb DB again and focused on technique.
Still need lots of work on technique.

Sunday - 120422
Tried to do some 70lb DB work.  Not so good.  My back was hurting.  Decided to just give it up and work on it the next day.


Monday - 120423
3 rounds:
15 kipping HSPU (new regionals standard)
10 70lb DB one arm snatch (alternating)
5 MU
10:51 HSPU and MU UB.  DB snatch didn't feel that bad.

then:
4x2 TNG Snatch @ 75% (115lb - power snatch the whole time)
50 DU rest 20 sec
1 Snatch @ 85% (135)
50 DU rest 20 sec
1 snatch @ 95% (145 which matches my PR)


then:
EMOM 20 DU for 5 mins in weightlifting shoes.


then: 
for time-
9 DL (155)
9 HSPU strict
9 DL (155)
15 HSPU strict
9 DL (155)
21 HSPU kipping
2:18


Tuesday - 120424
4 x1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% Rest 45 sec
135, 145, 145, 150, 150


then:
8, 12, 16
Pistols
HSPU
Burpee Box Jump (24")
6:18
rest 10 mins
then: 1000m row
4:20 85%


then:
5x 5 strict pullups + max effort kipping
Did not go for max effort here but did 20, 20, 12 easy


then: 
10 One arm 70lb DB snatch alternating


Wednesday - 120425
30 minutes running clock
400m run
8 TGU (18lb)
400m run
8 burpee box jump (24")
400m run
8 bar MU
400m run
100 ft HS walk
400m run
15 T2B
400m run
10 WB (20lb to 10ft)
easy pace - never pushed too hard.  Feeling good!!