Sept 20-26 Back squat & Front squat @ 90%

We opened the new space for CFA on Monday, Sept 20th! Here is a picture of my husband Corey (on left) and one of CFA's great coaches, Sean (on right) toasting overtop of my dog Lloyd.

Monday Sept 20th, 2010 Sleep: 6hrs +40min nap

Back squat 12x2@60s@60% 5RM 103lbs

30 untimed burpees for my 29th bday (ya know, one to grow on)

Tuesday Sept 21, 2010 Sleep: 7hrs no nap

Clean and push jerk 90% estimated 5RM 106lbs 6x2@120s good.

Run 12x60seconds on/30 seconds off in hilly neighborhood near my house. Steady effort. Felt good except left medial heel which continuous to be bothersome from back in Aug.

Wednesday 6hrs sleep tired

Deadlift: 12x2@60% (140lbs) @ 30s Solid

Thursday : off

Friday Sept 24, 2010

HSPU Tabata interval hands on one 45lbs plate, head to abmat , feet must stay against wall. Kicked into HS @ start of 20s: 63/3/1/1/2/2/2=20

Power clean & split jerk @ 101lbs alternating lead leg 5x4@120s@70%

Tossed down from overhead. Feeling tired and can't control down. Body does not know how to breathe into hold tight torso for overhead. 50-56s, last set 46s

WOD: Cleaning House-solo effort

20 power cleans@95lbs (~60s), 400m run (2:06), 20 C2B pullups (consecutive) 3:48.

Can go faster on cleans and run-tired, sluggish. Need to work butterfly kip. All regular kip.

Saturday Sept 25, 2010

Back squat 90% 5x3@180s Felt great! (153lbs)

Row: 12 min steady 1290m in 6 min ~219 ave, 2k in 915, 2612m in 12 minutes for ave of 214. Felt comfortable averaged 24-26 S/M.

Sunday Sept 26, 2010 Good sleep! 930pm-8ish

Deadlift 90% (211lbs) 5x3@90s Felt good. First rep slow on all. L hamstring tight-favoring R leg noticed especially on last set of DLs.

Sept 13-19 New back sqt&deadlift 5RM

Monday Sept 13, 2010

New back squat 5RM

5x45lbs, 5x95lbs, 3x115lbs, 1x135lbs, 1x155lbs, 5x170lbs 10lbs PR

Tuesday Sept 14, 2010

WOD "Furniture Thief"

7 Rnds of 10 DLs at 155lbs, 100m sprint, 30 seconds rest

Rnd 1) 45s

Rnd 2) 48s

Rnd 3) 47s

Rnd 4) 41s

Rnd 5) 43s

Rnd 6) 43s

Rnd 7) 40s

Total time of work: 5:07

Wednesday Sept 15, 2010: Sleep 6hrs+1.5hr nap

Tabata row for calories 44 total/795m

Tried to SP but felt too tired so stopped. Ugh, hate being tired.

Thursday Sept 16, 2010: Sleep 7hrs

Frnt sqt: 12x2@30s w/80% 5RM 95lbs

Friday Sept 17, 2010: Rest day to work on new gym

Saturday Sept 18, 2010

New deadlift 5RM

10x45lbs, 5x115lbs, 3x155lbs, 1x185lbs, 1x205lbs, 5x235lbs

10lbs PR Felt great. These two videos posted are this day's 5RM and my last 5RM of 225lbs from Aug 1, 2010.

Post DL I ran hill repeats while cheering for CFAers in the AVL Citizen Times Half Marathon. I want to run this next year!

Sunday Sept 19th, 2010 Speet 10-11 hrs!!!

WOD

10 min AMRAP of 12 burpees, 2x100ft sprints, 3xOvherhead figure 8's with cones 20ft apart and 65lbs

5 rounds. Felt comfortable.

LONG day of working over 12 hrs to get the new space ready for tomorrow which is opening day!

Empty week of logging

Failed to write much down this week. I did do a new trick...pistol while balancing on the handle of a kettlebell. Fun!

Saturday Sept 11, 2010 @ Robb Wolf Paleo Solution Seminar

Back squat 12x2@30s @ 70% 5RM (115lbs)

Clean & push jerk 4x4 @ 80% 1RM ~115lbs@120s 60/60/90/75s

Missed rep 2 of second set on the clean...fell on ass.

Sunday Sept 12, 2010

14hrs of sleep!!!

Only to wake up with stomach bug and had frequent visits to bathroom all day. Ironic after Paleo seminar, right??

Aug 30-Sept 5th, 2010 Max rep deadlift-light & Cindy

Photo is in our new space which we are prepping for a move date of Sept 20th!

Monday Aug 30, 2010 Sleep ~9hrs

Active rest day. Dogs to park with some lunges/squats there.

Tuesday Aug 31, 2010 Sleep ~7.5 hrs

Tabata Row for warm up: 81m/84/82/82/85/83/83/86m

Clean & push jerk 70% 4x5 @ 120seconds 41s/40s/35s/29s

Didn't put the bar down on the last. I need to work on this.

Partial WOD

1 Rnd of a WOD Rx'd @ 5 Rnds

5 95lbs squat clean thrusters, 10 C2B pullups 1:04

Dehydrated and generally unmotivated.

~10min nap and lots of water.

Back squat: 12x2@30s@50%/95lbs

Wenesday Sept 1, 2010 Sleep: 6hrs, 1.5hr nap

Hang snatch 80% 4x4@120s 78lbs ~14s each...held onto bar on descend.

Max rep deadlift in 30 seconds @ 60% 5RM 135lbs 4x@top of every 90seconds 22/22/21/22=87 Felt good

Thursday Sept 2, 2010 Sleep: ~7hrs

pwr clean & split jerk alternating lead leg

5x4 @ 70% 5RM (88lbs) 18s/18s19s/19s

Friday Sept 3, 2010 Sleep: ~6hrs no nap

Snatch session with Tamara working towards max

Skill work from high hang first/donkey kick work

From floor: 75/85/95/100/105 (old PR) then about 10 missed attempts at 110lbs. I typically don't allow myself that many attempts, but we had nothing better to do than attempt to throw weight overhead on a Friday afternoon. Put it overhead MANY times, but unable to stand it up. Next time!

Felt good for how fatigued I should have been @ the gym for 12 straight hours by the end of it.

Saturday Sept 4, 2010

Tired, female issues and no painkillers.

Only felt like snatching again. (the problem with never having a training plan)

Snatch from high hang with bar wght

Then about 5 snatches @ 75 and 95 Felt good.

Some power cleans and full cleans 75-95lbs.

Back squat 12x2@30s 60% 5RM (95lbs)

Grump, tired, unmotivated.

Sunday Sept 5, 2010 Good sleep

WOD: Cindy

Got talked into this one today and guess what the 3 suckers that started with me all stopped at 10 minutes and left me solo for the final 10! 20 minute AMRAP 5 pullups, 10 push ups, 15 squats

10 minutes: 11 rnds+5 reps

20 minutes: 22 Rnds+7 reps

3 reps short of even splits! Dang it! Felt controlled/comfortable. Can push towards 24 rounds next time. I haven't done this WOD since oh, grad school so probably over two years now.

Augh 25-29 2010 Max rep back squats

Wed Aug 25, 2010 6hrs sleep +3hr nap (ahh!)

SP 12x2 @ 30s 50lbs

4x50m strides

Back squat max reps in 30seconds @ top of every 3 min @ 132lbs 11/11/12/12=46 reps

Thursday Aug 26 Tired and unmotivated. 630pm

Working up to heavy 5 rep power clean and split jerk

5x45, 5x65, 3x95, 1x115, 5x125lbs lead legs of L/R/L/R/R

Cleans were solid pressed out with L lead leg and last rep on R.

Friday Aug 27 Sleep: 6hrs

3 hang snatch +2 snatch balance 65/75/85lbs

Hang snatch 4x4@80% @ 120sec (75lbs) 45s/43s/40s/36s Felt good. No misses. Some catching on toes, but cleaned up as I went into later sets. Donkey kick improving.

DL 12x2 @ 60% (157lbs) @ 30s Tired but good

Tabata Ring dip (no bands well below parallel) 8/6/4/4/4/4/4/4=38 reps

Ring dips would be my least favorite gymnastics exercise with the exception of L-sits and right in there with HSPUs!

Saturday Aug 28

WOD

3 Rounds

10 OHS @ 95lbs

50 double unders

Rnd 1) 10 straight OHS, ~1:50

Rnd 2) 7/3 OHS ~450

Rnd 3) 6/4 OHS 7:32 overall

Need to get myself to snatch first rep. I cleaned and jerked to back rack position each time. More confidence in my snatch!

8x100m hill build ups with walk back recovery

90 minute hike in evening with Corey and dogs. Noticed my left was bothersome after sprints and tonight walking.

Sunday Aug 29 Sleep: 11.5 hours!!!

Front squat 12x2 @ 60s @ 90lbs

SP 8x3 @ 30s @ 60lbs

Garage Games & after...

Garage Games: Survival of the Fittest

WOD #1

In 5 minutes complete

700m run

20 pullups (done consecutively)

At top of 5 minutes complete:

30 burpees

50 sit-ups

At top of 5 minutes complete:

15 squat cleans @ 95lbs

At top of 5 minutes complete:

40 box jumps-eliminated! I knew I wasn't very fast with box jumps, but I thought I'd be fine if I kept jumping. Thought very wrong. The other three girls in my heat finished their 40 almost at exactly the same time when I was around #30. Time to work on this one!

20 burpees as they ran 400m

WOD #2

In 5 minutes complete:

20 ground to overhead with 95lbs: clean & jerk felt smooth

into the deadlift gauntlet with

1x135lbs

1x185lbs

max reps at 225lbs-pulled 4 when I was told to drop it as time had expired. Felt good with those four. Even though the reps didn't count I'm glad I picked this bar up, as it give me confident for my next 5 rep to go up to 235lbs.

In 5 minutes complete:

15 HSPUs to two abmats-consecutive

400# of 8' wall balls-was expecting this to be easy with 20 reps at 20lbs, but the sweat made the balls very sweaty and I was all over the place. We do not (yet) have dynomax style balls, rather ours have a helpful surface that is not slippery when wet. Made it through

100ft walking lunge with 15' plate overhead. Caught by less than a foot. I wasn't expecting the finish to be so tight.

2x20 burpees as the remaining did 150 double unders and then 2 rope climbs

WOD #3

In 5 minutes complete:

300m sandbag run with 40lbs

50 push-ups

At the top of 5 minutes complete:

100 squats

60 kettlebell swings @ 35lbs (swung consecutively)

At the top of 5 minutes complete:

200m run

5 muscle-ups (3/2)

At the top of 5 minutes complete:

30-185lbs deadlifts

Sunday 08/22/10

Float down Davidson River with half mile walks back:

Back squat 2x12@top of every 30 seconds ~50% 93lbs

Half tabata row @ damper of 10 84m/80m/87m/87m

new deadlift 5 RM, new back sqt 5RM, 2010 Games MU/Snatch WOD

Sunday 8/1/10

1030am 9hrs sleep. ahh!

Deadlift 5 rep max day

5x45lbs, 5x88lbs, 5x135lbs, 3x185lbs (felt heavy), 1x205lbs, 5x225lbs 12lbs PR

3pm 2.5hr hike with Corey and Dale

LOTS of uphill climbing up Green Knob. We never found the top. We turned around @ 4:45pm as we needed to get home.

Monday 8/2/10 7hrs sleep, 1.5hr nap

First day of my "Project Fran"

21 thrusters @ 66lbs (kg bar) in 0:56, 21 chest to bar pullups in 1:42 overall (missed chest on last rep...truth be told). Next week I'll either look to do this 21/21 faster OR will do the 21/21 and follow it up immediately with 3-5/3-5 and progressively add. My goal is to be able to get through 21/21/15/15 in under 2:30

Tuesday 8/3/10 7hrs, no nap

1130am

Back squat 5 rep max

5.45lbs, 5x75lbs, 3x120lbs, 1x150lbs, 5x160lbs 12lbs PR! Chest dropping a bit, but overall felt good.

230pm

Games 2010 WOD #1

9-7-5 muscle-ups rings set to finger tip reach and snatch at 95lbs here is my rep set:

Muscle-ups 3/1/1/1/F/F/2/1 3:10

Snatch 1/F/1/F/1/1/1/1/1/1/1

Muscle-ups 3/2/1/1 9:20

Snatch 1/1/1/1/F/1/1/1 12 minutes

stopped 30s or so to tape wrists

Muscle-ups 3/1/1

Snatch 1/1/1/1/1

15:45 overall. I'll take it. This will be a good WOD for me to repeat in a few months. I can hit muscles ups, but still need to get faster at higher reps!