06/29-07/01

Friday, 120629


AM

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 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.

Worked up to 190.  Was not feeling great coming off of the Vegas trip.  I can tell I haven't lifted in a few days.

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

185 + blue band wrapped around 3 times.

1b) 5X2 Push Press– heaviest possible (all sets), rest 2+ minutes

135, 145, 150(1), 150F, 145

Conditioning

“King-Kong”

3 rounds for time of:

1 Deadlift @ 455/300# I suck at deads so I did 265#
2 Muscle-Ups
3 Cleans (full squat) @ 250/165#
4 HSPU

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

Took me 6:30.  I suck at everything right now and was not feeling it at all.  The cleans are what took so long. I didn't think they would.  This was a horrible performance and I am capable of so much more just did not have it that day.


PM
10 min Airdyne.


21-15-9
OHS (135/95)
T2B
4:32. blah.  Sucked it up on this too.  OHS were UB.  Forearms blew up.  


Saturday, 120630  


4:30am

BB Gymnastics

1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed 145
2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed 180 

UGH I suck right now. Having a huge mental and physical battle internally right now. 

Strength

5X5 High Bar Back Squat @ 75% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

170, 190, 185 for the rest

Conditioning

21-15-9 of:

OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees

For time. I think 12 something.  It was horrible because I added a 10lb vest.  So much worse than I though it was going to be.

Notes: For BB Lunges 1 step = 1 rep.

Worked 7a-7p at the hospital.


Sunday, 120701
My best friend, Carla wanted to go workout so I decided to go with her and work on some things.
10 min Airdyne:
30 sec on, 30 sec off
OUCH! horrible and need more of this.


10 rounds:
10 chest to bar pullups, 1 min rest between rounds


3 rounds:
4 MU + max effort Ring Dips.
8,8,8


Life is hard right now.  I find myself almost on a daily basis in tears or close to tears in the gym. It is so unbelievable hard to get up at 4am to workout and then go work for 13 hours day after day.  I feel like I suck and have no one to talk to about it and feel so alone.  I know I will be ok and this is just for a season and it will be over after this internship is over but I'm just frustrated with my performance and little progress and I am exhausted all the time.  I slept for nearly 14 hours last night and I'm still tired.  It just sucks and I'm hanging on by a thread right now. I just keep telling myself that it will all be worth it in the end and that most people would not get up and be as dedicated as I am and that it will pay off. I guess I'm kind of depressed as well about not making it to the games.  I was so close. I can't let that happen again.  With the games coming up, it gets harder and harder.  I'm ok or I will be.  Just fuels the fire.  I know probably no one will read this but me and that's fine but I just wanted to write it down so I can look back later.   The olympic trials are good to watch though, especially gymnastics :).  LOVE IT and gives me at least some motivation.

Vegas!

My husband surprised me with a trip to Las Vegas for our 2nd anniversary.  I knew he was planning a trip for us and it was a surprise for over a month but he didn't tell me until a few days before.  I had a hunch it was Vegas because he lived there for about 5 months when he was a police officer there and has always wanted to take me.  I was so surprised and excited. 

Our flight left out Monday morning at 6:40am out of Birmingham. I woke up at 3:00am. Yes, you read that right because I am insane and did about a 32 min run.  Every 2 minutes on the minute I would do 20 hand release pushups alternating with 20 air squats.  I knew I wouldn't have another chance to work out that day so I just went ahead and got up and did something.

 When we arrived, waiting for a cab.

Our hotel behind the Monte Carlo.

   We arrived in Vegas about noon their time and started to walk around for a bit while our room got ready.  I decided I needed to do a handstand walk.  :)

We walked for miles that day seeing everything we could.  I can't explain Vegas, you just have to see it. 

Tuesday was our anniversary and Brad had to go run some errands and pick up tickets so I ventured to the hotel globo gym and tried to make use of their senseless machines. 

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: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515 

180, 200, 215, 225 felt good and easy.

2a) 4X5 Seated Dumbbell Shoulder Press

40, 40, 45(4), 45

2b) 4X2 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, 175 

Conditioning

EMOM for 10 minutes:

3 Bar Muscle-Ups

During each rest interval perform AMRAP of Double-Unders.

*Score is total reps of DU.

326 DU.  Hit 30 each round except for the last when I hit 56.

Doing bar MU and turning heads. haha

That night we went to the best restaurant I have ever eaten at and KA by Cirque du Soleil.  

\

Andre's at the Wynn, Las Vegas

Wednesday I woke up and decided to go to Zach Forrest's gym, CrossFit Max Effort.  I had a lot of fun there and I just jumped in on their normal classes. 

10 rounds for time:

5 Ring Dips

10 One arm KB swing

15 walking lunge

9:25  

Did some snatch all the way up to 150.  Couldn't hit 155. IDK.  

That night, we went to Battista's hole in the wall italian restaurant, which was amazing.  Then went to see ABSINTHE.  The best show I have ever seen. Hillarious, provacative, erotic, outstanding, and I could go on and on.  

Thursday we came home. It was an amazing trip and so thankful for the chance to go!  Absolutely unforgetable. 

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.