Saturday 7/10/10 6 hrs sleep. Tired.

Dynamic effort front squats 60% of max 2x12 at the top of every minute. Used 90lbs. Didn't feel super fast, but a bit sore from yesterday.

Snatch (full squat) 1x12 at the top of every minute. 70% of max. Used 75lb. Missed number 9, but did an extra to make up for it. Felt good.

Sunday 7/11/10 7.5 hrs sleep

Anne is leaving us for med school and for her last WOD her boyfriend Chris, fellow CFer in Seattle, wrote the following for us:

"Dr. Freckles"

For time
400 m run, carry kettle bell (1.5/1p) and sandbag
30 shoulder to overhead 155/105
30 box jumps w/sandbag on shoulders
200 m run (same as previous)
30 front squats 155/105, bar is pulled from the floor
30 chest slap pushups
100 m run (same same)
30 double unders
30 wall ball to 12 ft target
15 cartwheels

Each time you set the KB down, 3 burpee penalty before the next movement. (No burpees today for me!)

28:05

The front squats were the best stimulus of this workout for me. I did 4x5 and then my last 10 straight. Felt good. The overhead was off today. Only clipping off 2 or 3 at a time. Box jumps were fun. I was actually able to land soft. They are certainly challenging.

Sean and I got to the wall ball at the same time and I said to him, "Don't let this come down to the cartwheels." It is always fun to talk trash concerning cartwheels. haha

Monday 7/12/10: Sleep 6hrs plus an amazing 3 hr nap. Rest day

Sunday July 4th, 2010 Sleep 9hrs. Food from yesterday~7/10 Lots of good stuff (ie. piled high plates of local greens, wild salmon, local goat chz, grassfed porterhouse steak) but also had some treats in there (ie.trail mix w/crystallized ginger aka sugar & Boston Creme Pie Ben & Jerry's)

Power snatch: Working towards a 1RM to determine percentages 45,65,75,85,90 (too deep), 90 (too deep) 85 it is and that I caught a bit wide.

Front squats Dynamic effort 50% max 2x12 @ 1 min: 75lbs. Felt slow, but I did on the first day of dynamic with DL and BS too. This is the first day and was not originally on the plan, as I was just going to get the front squats in with the cleans, but I decided that I needed to add in some front squatting. When I am cleaning I am focusing on where I pull, catch and I just feel that the FS does not get the attention it deserves. I also feel that simply front squatting and improving there will if nothing else mentally prepare me for a heavier clean. For nearly a year now my power clean has been stronger than my front squat (presently it is equal) but I want my FS to be higher so that if I get my ass under the bar I will not doubt myself on getting out of the bottom.

6x200m hill sprints @ top of every 3 minutes. Ran stop sign @ Coxe & Sawyer to stop sign @ Church & Aston. My goal was to get faster on each. Almost made it. 45, 44,42,42,43,41

Corey noticed I am running louder on my right side and that calf felt tighter when running. He worked on me after.

Monday 7/5/2010: Rest day 7hrs sleep + 1.5hr nap

Tuesday 7/6/2010 sleep ~6hrs, no nap

11am

Hang clean 1x10 @ 80% (106lbs) EMOM No misses and nothing ugly, but didn't feel my best.

Deadlift 2x12 @ 60% (144lbs) at the top of every 30 seconds.

230pm 95 degrees

3x800m (hill route here at the gym) with a 1:1 rest ratio (rest the same amt of time it takes to run)

1) 1:40/317

2) 1:33/2:10

3) 1:30/3:00

Felt good. Didn't want to do this today, but it's time I get myself in gear. It really isn't bad once I take that first step out the door.

Wednesday 07/07/10 sleep ~7hrs +1 hr nap

Short and sweet after 630 class

Dynamic effort back squats @ 50% 2x12 at the top of every 30 seconds. Not feeling super fast.

Thursday 07/08/10 sleep ~7hrs, no nap

No strength...slow to get motivated.

WOD

10,8,6,4,2 hang cleans @ 95lbs

20,16,12,8,4 burpees

6:01

Felt good. Hang cleans with no break. Can push faster...stepped up & back from all burpees on the sets of 16 and 12.

Friday 07/09/10 sleep: poor...4.5 hrs? no nap

Crazy team WOD which for me involved 2 500m rows (7000m for 5 person team) and a bunch of 52lbs power snatches. Felt alright on the rows. Pulled 156-158 for first 250ish and then dropped to 200-205 so probably averaged 201-202 for each. Worked for a total of ~27+ minutes on and off. Felt like I could puke at some point. Regardless it was a good one. We reached our goal. See the comments.

Wednesday 6/30/10 Rest day

Thursday 7/1/10

Max reps back squat in 30 seconds at the top of every 3 minutes. 70% of BS 1RM=126lbs

Round 1: 12

Round 2: 13

Round 3: 13+ (didn't totally stand up from the squat when time called)

Round 4: 11

Total reps: 49

Fun. Didn't know what to expect on this one. I was dropping my chest a bit. Should have a video up of my last round soon.

Friday 7/2/10

Have been getting good sleep for the most part this week with naps in the afternoon. But last night was not the case. My own fault. Sometimes it's just hard to get to bed early when I get home at 9pm. This was a night that I just wanted to chill out and relax and made that choice over sleep. So, slept about 5 hrs tonight. Didn't feel horrible, but I know that I will not optimally recover from those back squats. Gotta live and enjoy life. That's the most important part.

3pm training session. Have been at the gym coaching since 5am so a little sluggish.

squat clean and push jerk @ 80% of max EMOM 1x10 I do not actually know my max push jerk, but my max squat clean is 140lbs from regionals. Did 10 reps every minute on the minute...well, ended up being more like every 70-90seconds. Only about 3 of the 10 push jerks were optimal. The squat cleans were fairly solid. A few of the early ones on my toes, but for the most part solid. Can tell that I am sluggish.

Perhaps I will nap and then take my dog to the park or trails and get in some sprints. TBD...

No nap and thus no sprints just a two hour walk with Corey and Lloyd.

Saturday July 3rd, 2010 7.5hrs sleep

Dynamic effort shoulder press: 3x8 EMOM @~50% used 45lbs bar. (present max is 95lbs) Felt good. Having mild left elbow issues. Feel it on the way down and Corey said I am winging that elbow out a bit when I press.

Dynamic effort deadlift: 2x12 at the top of every 30sec @50% 120lbs. I love to deadlift. Felt good.

Still no motivation to sprint or WOD. I had considered running a 5k this morning, but the back squats on Thursday have left me with some sore adductors still.

Hang snatch max, "Grizzly", PP/DL/HngCln Dynamic efforts

Sunday 6/27/10

Hang cleans 1x12@top of every 60sec @ 70% max so 93lbs today. Felt good

Deadlift 2x12 @ top of every 30sec @ 50% max 120lbs. Fun stuff.

Push press 2x12@ top of every 60sec@ 50% max 60lbs

For fun, bench press

5x45, 5x95, 8xBW (115lbs)

Monday 6/28/10

Grizzly

20 min AMRAP

400m

1 minute max bear complex @ 65lbs

Rnd 1 7, Rnd 2 6, Rnd 3 6, Rnd 4 7, Rnd 5 7, Rnd 6 7 +100m run

Tuesday 6/29/10

Hang Snatch

45, 65x2, 75x2, 85F (behind), 85x1, 90F, 90, 95, 100F (behind), 100F (short, no opening), 100F

95lbs it is.

Nasty Girls, 500mRows/KB Thrusters

Friday afternoon 6/25/2010 (tired, but stubborn)

I took the past two days off after the max rep deads. i didn't feel badly, but my sleep was not optimal and Corey made a big deal that I needed to "respect that workout". So, with a history of low back issues I sure did.

With two days in a row off and Corey going after a bodyweight snatch I thought I could sneak in a max effort as well. I know I JUST said in my last post that I was giving up on this, but ya know I thought I'd try.

Snatch: Do not have my progression on me, but I hit 100lbs and missed 105lbs. Not much new here.

Power clean and split jerk

1x105lbs (Left lead leg)

1x115lbs (right lead leg)

1x125lbs (left lead leg)

1x135lbs (right lead leg)

1x145lbsF on clean

1x140lbs (right lead leg)

1x145lbs F on clean

Done for day. My old PR is 145lbs @ sectionals on March 6th. This is the heaviest I've put overhead (or on my shoulders) in the gym. I struggle to get myself psyched up in the gym. I power cleaned 150lbs at regionals a month ago, but could not stand up the front squat.

WOD "Nasty Girls"

3 rounds of:

50 squats

7 muscle ups

10 hang power cleans @ 95lbs

Rnd 1: ~3:00

Rnd 2: ~6:30

Overall time: 9:40

PR by 10 seconds from last October (950) and a year ago time of 1345. I didn't realize I had gone sub 10 until after I did this. I need to get faster with my MUs. I am too cautious. I didn't miss any today though.

Saturday afternoon 6/26/2010

Dynamic effort back squat 2x12 EMOM @ 60% max (108lbs) felt solid

WOD

21 kettlebell thrusters with 35lbs bells

500m row

15 KBTs

500m

9 KBTs

500m row

Two of my LEAST favorite things. This is my focus for the year...do WODs you dread.

21: 7 in 0:40 13 in 1:50, 21 in 3:05

row #1 at damper setting of 3 2:02.1

15: 5 in 7:10, 10 in 7:58, 15 in 8:40

row #2 2:05.9 at damper setting of 5

9 straight

row #3 at damper setting of 1 2:05.9

Overall time 15:58

The row was so hard for me. I was pulling stroke rate of 22-28. My ass was burning. Ugh. KBs felt good though. I'm happy for that.

Push press 1RM, DL max reps in 30 sec

Monday June 21, 2010

Snatch at noon Working up to 8x90-95%

45, 65x3, 75x2, 85x1, 90x1, 95-95-95-95-100F-100F-95F-95F-95

C&J 730pm

45-88x2 (L&Rx1), 108 x2, 130xR, 130xL (press out), 130xR, 130xL (pressed) 130R F (breathed on way down), 130 F (both on jerk again can't get my timing down. feel off. may be tired.

I have officially given up on working towards such a strong focus on O-lifts that I was shooting for over a two week period. This already got spread out for a solid three weeks now as it proved to a bit too strong of a load on my shoulder. I have a history of a suspected labrum irritation so I just need to be smart. The PRs will come. I am not defeated, but ready to continue on with the strength cycle I originally wanted to follow beginning after regionals. What plan is this you ask? My husband put together a template and it involves some dynamic efforts, max reps in 30 seconds at the top of 3 minutes and then at the top of 90 seconds, gymnastics stuff with this same idea of max reps, various distance sprints, etc.

I'll be going after a few one rep maxes over the next couple of weeks to determine what to base my percentages after.

Tuesday

1130am

1 rep max push press: 45x2, 65x1, 85x1, 105x1, 115x1, 120x1, 125F

Deadlift @ 70% max (169) max reps in 30 sec at the top of every 3 minutes. So, later I am pretty sure that I failed to add 5lbs plates to each side so I was shooting for 168, but to be safe I'm saying that I only did 159lbs. Not sure how this occurred to me after the fact other than the fact that I have a photographic memory and I do NOT recall a bar with 15kg+10Kg+2.5lbs and 5lbs. Oh well, next time I'll get it right.

Rnd 1 17, Rnd 2, 17, Rnd 3 17, Rnd 4 18

Felt good

330pm

100m sprints at the top of every 3 minutes the hill starting from the stop sign

19/19/19/18/19/19/18/18

I felt good. Crisp, especially considering the work I did earlier. We (me and Tamara) did a time trial a few weeks ago in 15.7, but today we are unsure on where our starting line was. Today I started at the stop sign whereas I think before I started by the drain. Regardless the next time I go for a PR I will just do it on the track and shoot to break my high school record of 14.6 or 14.8...I'll be sure to go under 14.5 to play it safe!

Olympic lifting sequence continued

Sunday 06/13/10
Didn't sleep the best last night. It's hot. ~7.5hrs
Had some beers last night (delicious Ninja Porter from Asheville Brewing Co. located conveniently just across the st. from my gym)

10 snatches @ 80% (85lbs
45x5, 65x3,85,F,85,85,85,F,85,85,85,85,85,85
Coaching in between took almost 30 minutes for 12 lifts

10 full squat clean and split jerks @ 80% (115lbs)
85x1, 110x1, 115R, 115L,115R,115L,115R,115L,115R,115L,115R,115L

It's my friend Kyle's 30th bday so I did 30 burpees for time before leaving the gym. 1:22.

Monday 06/14/10 6hrs of sleep, then an amazing 3hr nap b/w morning and evening classes!
Rest Day. Left shoulder is bothersome. We went tubing down the Davidson River yesterday and I seemed to further irritate it trying to paddle myself around Corey worked on it. Feeling better already, but want to rest it a bit. Just some anterior shoulder irritation.

Tuesday 06/15/10 7hrs of sleep. no nap
O-lifting continued. Shoulder feeling better. Corey treated it again (after I nagged him. haha)

Hang snatch @ 70% (75lbs) 8x2 at relaxed pace. Bunch of people in the gym so I took 21 minutes to complete these 16 lifts. No misses, but catching more on my heels than I would like. Particularly being that I never want to catch on my heels! Otherwise feel good.

Hang squat clean and jerk @ 70% (105lbs) 5x2 again at a relaxed pace. Alternated lead legs on split every set. About 10 minutes for all lifts. I think these multiple reps from the hang are what irritated my shoulder. In particular, when I bring it down from the overhead position back to the front rack. As a result I started throwing the wght down from overhead and taking the 2nd rep from the ground. I was also letting the bar dip down a bit after catching it overhead.

Still debating if I'm going to WOD or run sprints today...
WOD it was. The WOD at CrossFit Asheville AMRAP in 10 minutes of 7 deadlifts (135lbs), 7 knees to elbows, 7 burpees. 9 Rnds+5 deadlifts

Wednesday: Rest Day

Thursday Am 20x85lbs snatch missed 1 behind

PM started C&J @ 80% did 4 reps...at 115lbs shoulder (L) was sore and bothersome. Ended up doing back sqts at 88lbs 2x12 EMOM felt good. 2nd half learning how to push more. excited to complete this series

3 hill sprints at home. with dogs. fairly chill pace

Friday Hang clean EMOM @ 80% (103lbs) missed 2nd rep, Deadlift @ 60% (143lbs) 2x12 felt good. Shoulder feelign better today. Not going overhead until tomorrow.

Saturday: Drank pizza and drank about 5 beers last night. Definitely feel toxic today. Did CFA's WOD "Franzilla"today especially b/c I really didn't want to. 21 front squats (7-7-7), 21 pullups (16-5), 15 push jerks (5-5-5), 15 pullups (9-6), 9 thrusters (3-3-3), 9 pullups (9) in 7:55 with 95lbs. Felt fairly smooth considering. I hate heavy thrusters!

Sunday: Ran mile on track to pace Tamara for a time we went 132, 305, 440, 625ish. This is a big improvement for her. I felt pretty good. Afterwards we went back to the gym and did 5x5 back squats @ 145lbs. My present 5RM is 148lbs so I'll take this. My chest was droppign a bit on the last couple reps of the last two sets. I rested 3-5 minutes b/w lifts.