121217

AM

Snatch 5X2 @ WW

135, 140, 145, 150, 150

Video on FB 

8 singles at same weight, 1 every 30 seconds. 

150 no misses. Was very pleased with this considering I haven't been able to hit 150 consistently lately since I have been reworking my snatch technique. Yay for progress.

Snatch Pulls 4X3 @ 100%+

Stayed at 170. Focused on hitting the hips. Felt super heavy though.

Front Squat 3X6 @ 70@ (Tempo 30X1)

175. These need some work. I could feel my midline start to cave towards the last few reps of each set. Tempo thing is super hard.

Two Hand KB Snatch 4X20 UB

26, 35 for the rest. ouch!

3 Part AB Circuit.

completed.

PM

10 min ankle mob

+

20 sets

30 sec run @ 50%

30 sec run @ 90%

*Focus hard on 90%

Wow. This hurt. 

Graduation Day!!

Today, I graduated for the second time from the University of Alabama.  This time, it was with a Bachelors of Science in Nursing. As I looked around at those graduating around me, they are my friends and we have all suffered together while going through nursing school. It was a really special moment. It meant more.

I was wearing heels too haha. My best friend in school, Elaina.

My sister and nieces with baby #3 due any day now.

Mom and Dad

Brad. <3

My brother and I

Brad's family was also there and got tons of calls from friends and family. I just felt so special.  I really tried not to make a big deal of this because it was my second degree, but I'm glad I got to spend the day with all the people that love me most. 

By 2:00pm I was exhausted and really didn't want to work out but my awesome best friend, Carla, came to the gym to workout with me. 

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75% 185
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% 200
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% 215

Conditioning

I wasn't feeling like doing anything today really so I came up with this gem of a workout. Yea, give it a shot.  Pretty awful. What was I thinking? Anyways, I did not move fast through it because feeling pretty burnt out lately.  3 rounds + DUs

121214

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

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

Stuck with 185 and blue band. Felt good, fast, explosive, and easy.

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

Notes: All reps must be performed with the hips (ass) in contact with the bench. 

125, 135, 135 Tough. Last set was the best one though. Might could have done more. 

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

8:34 Went really slow and not really for time. All the push press were easy. 

Rope climbs hurt my hands so bad. ugh.

Rest 15 mins

3 rounds for time

15 HSPU

20 KB (53/35) 

50 DU

5:37 Everything UB and felt good.

Well, everybody else was trying it so I thought I should too. lol

Awesome workout buddies today!

Graduation ceremony at the Capstone College of Nursing School.

121212

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

130 no misses.

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

155. easy. no misses.

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

135, 155, 165, 170, 175, 175

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

105, 115, 120, 125, 125, 125

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

95, 105, 110, 110, 115, 115

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

I chose to run. 1:27, 1:26, 1:26, 1:27, 1:26  Very happy with this and the consistency even though I felt like I would die.

 My view after sprints. Flat on my back. 

121211

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

75, 95, 105, 115, 120, 125 (2 reps/sets of this really sucks) My hands are torn to shreds.

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

skipped. hands= destroyed

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

55, 75, 85, 85, 95

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

125, 135, 145(3), 140

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

200, 210, 215(5) but re-racked and finished with another set of 5.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

878 meters, 61 burpees, 858 meters, 59 burpees.

Midline

Accumulate 4 minutes of L-Sit Holds. 
completed.

lol :)

121210

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

135, 145, 155(all misses), 135

So frustrated with this lift right now.

2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

175, 185, 195(did not even attempt this because was struggling with 185 for some reason), 175

Conditioning

“Elisabeth” (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

4:11

I realized on the set of 21 Power Cleans that I had busted a blood vessel in my right thumb and it was excruciatingly painful. I finished the workout but I didn't do as great as I know I'm capable of. 

The week after the Outlaw Open

I title it this because my body took a devastating hit from that competition. It's really ridiculous and as I sit here on the Saturday after, I am still not right in some ways. 

Monday/Tuesday - REST
Wednesday - 12/5/12
AM
Attempted to do:

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

My back locked up on me.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

185. Probably shouldn't have done this but oh well. 

Conditioning

Crossfit.com 12/4/12

5 rounds with 1 min rest between rounds

50 DU

10 Push Press (185/120)

12:12 Got very tough, very fast. I'm sure it wasn't due to me being sore as well....lol surely not.

PM

3 x 800m run. OUCH

Thursday - 12/6/12

Took this as an active rest day as I was doing some business in Birmingham.  

Establish 1 RM OH Squat

Didn't have too long and wasn't trying to build to a max with the way my body feels. I went up to only 185 and moved on. 

For time

20-15-10

OH Squat (95/65)

Push Press

3:17

Friday - 12/7/12

AM

Attempted to do

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO

Only up to 130 and felt like garbage
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Only up to 165 and same as above. I still have no midline stabilization. My back caves in the catch. 

PM

5 rounds

250m row

20 WB

15 T2B

10 HSPU

5 Burpee MU

26:36

Everthing UB but I was moving at a snail's pace. WOW. 

Saturday - 12/8/12

BB Gymnastics

15 minutes to establish a 1RM Snatch.

Up to 150. Working on solid form.

15 minutes to establish a 1RM Clean and Jerk.

Up to 200. Midline still shaky.

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% 200
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% 210
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90% 220 Missed one rep and finished outside the time cap. Not feeling great or strong.  Ugh that stupid competition.

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1