May 30, 2012, Wednesday

5 sets All Out; rest 5 min
10 power cleans, 85#
10 box jumps 20"
10 burpees

Notes:
Due to weather I couldn't do the sled.

While warming up I cracked my shin on the box. I had on my shin guards, but still managed to bust my shin and get a nice whelp through the guard. This messed with my head big time.
1:15 - cleans were ok. Box jumps and burpees were very slow. Quads were tight and my pants kept falling off. It was a new pair that I will never wear on box jumps days again.
1:12 - tripped up on box jumps, burpees were slow
1:10 - tripped on box jumps
1:10 - I was barely getting up onto the box
1:10 - cleans stayed pretty consistent throughout

May 29, 2012, Tuesday

A. Muscle snatch - build to a heavy 2 in 10min
B. Tall Snatch - build to a heavy 2 in 10min
C. 1 1/4 back squat @30X1; 4x4 @68%; rest 3 min
+
5 sets at high aerobic effort
7 pullups
20 walking lunges
35 DU
rest 90sec

Notes:

Any comments or tips would be greatly appreciated!

A. 35, 45, 55, 60, 65, 70, 75, 80#
I think I'm getting more comfortable with these movements.
B. 35, 45, 55, 60, 65, 70#
I tried 75# but I kept getting in my own head and never could pull it off.
C. 125# These were ROUGH. I tried to focus on keeping my chest up, but I'm not sure I did.
+
:57, 1:07, :57, :58, 1:01
This went well. I was easily able to get my breathing under control in the 90 sec. The 1:07 set I tripped up twice on my double unders. The 1:01 I tripped up once. The other 3 were unbroken and pretty consistent.

May 28, 2012, Monday

Happy Memorial Day!
"Murph"
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

Notes:
45:00
I paced my first run way too much. Took over 8 minutes. I ran out of gas early on my rounds. Had to break pushups up really early. Second mile was awful.  I probably didn't eat enough before I worked out and the heat definitely got to me.

May 27, 2012, Sunday

15-12-9
Power Cleans 75#
burpees
+
10 rounds @Z1
1min single unders
1min core bridge
1min 6 count burpee

Notes:
3:27
This was better than last time by over 30 sec, and considering I spent yesterday afternoon drinking at the pool I think that's pretty good. Burpees were slower than I'd like and very sloppy. Cleans went pretty well I thought. According to my notes I had to break up the 12 and 9 sets last time.

May 26, 2012, Saturday

5 sets All Out; rest 4:30

350m row

+

snatch work

+

5 min on @moderate pace/5 min rest

3 HSPU

7 russian kb 53#

10 air squats

5 pullups

15 walking lunges

3 ring dips

5 T2B

20 DU

5 min run

Notes:

1:19, 1:17, 1:16, 1:17, 1:19

Took about 2 minutes to regain breathing. My quads were on fire by #4. Died out on #5

+

I was just messing around with some snatch work and ended up PRing on power snatch at 110#. It was UGLY, but I got out up there. 

+

6+7kb

Got hspu strict until middle of 3rd set. Quads were dying on the squats from the rows. 

8+2 lunges

These went pretty well. 

5+3 T2B

Dips were a little rough. T2B were ok. First 2 sets of DU were unbroken, then they fell apart. They really slowed me down. 

Run was ok. Legs were tired. 

May 24, 2012, Thrusday

A. OHS @20X1; build to heavy 2 in 12 min
B. Hang Sq Clean @85%; 3x3; rest 2 min
C. Deadlift @ 13X1 @ 55%; 12x2 EMOM
+
10 min AMRAP
5 Thrusters
5 Pullups
10 box jumps

Notes:
A. 65, 85, 105, 115, 125, 130#
130 was a little wobbly, but I stuck it
B. 115#  These were ROUGH. Felt like I had quick elbows, but getting out of the bottom of the squat was difficult
C. 155#  These were ok
+
7+5 thrusters
I had no gas to go. The thrusters felt very heavy and were slow. Pullups were ok. Box jumps were ok,  but 3 days in a row of them has my shins on fire. Breathing was not good from the beginning.

I think working out by myself is getting to me. I do better when I have someone there to push me. I know I should be mentally stronger and be able to push myself, but sometimes its hard. I'm not saying I'm not going hard. I just think I could probably go harder. For example yesterday I did the workouts with one of the classes. I had 2 guys right there with me the whole time. By the end I wanted to stop or at least slow down, but I was not going to let those guys pull ahead of me so I pushed through it. If I had been doing that by myself I probably would have slowed down. Its lonely working out in the corner while everyone else works out together and pushes each other.

May 23, 2012, Wednesday

5 sets All Out; rest 2 min
12sec prowler sled w/90# added
+
5 sets All Out; rest 5 min
15 russian KB 70#
5 burpees, feet together, touch 6" above reach
20 sec row sprint
+
5 min row @Z1
+
3 hang squat cleans 75# EMOM for 10 min
+
20 min AMRAP
100 high knee jump rope buy-in
run 400m
5 power cleans 75#
10 box jumps
5 hang cleans 75#
10 situps

Notes:
Going all out was the only way the prowler would move. Pushing as hard as I could it was barely moving. Grayson said I was pushing over 200#. Really had to focus on staying low.
+
1:10, 1:04, 1:06, 1:06, 1:04
These went well. Took almost the whole 5 min to recover on breathing.
+
5 min row
+
Hang squat cleans were slow but solid. My legs were tired.
+
4 rounds + 5 power cleans
I felt like I kept a pretty steady pace throughout. I tried to keep my breathing under control. Runs were ok. Power cleans were unbroken. Box jumps were ROUGH. Had to step down and definitely wasn't getting hips open. Hang cleans were sloppy, but unbroken. I used the situps as my recovery time.

May 22, 2012, Tuesday

A. Muscle Snatch; build to a heavy 3 in 10 min
B. Tall Snatch; build to a heavy 3 in 10 min
C. Back Squat @30X0; 4x5; rest 3 min @65%
+
5 sets @ high aerobic effort
10 KB 53#
10 bar facing burpees
10 box jump 24"step down
rest 90sec
+
1 1/4 Back Squat @30x1; 4x5; rest 3 min
+
5 rounds
7 deadlift 155#
14 pullups

Notes:

A. 25, 35, 45, 50, 55, 60, 65#
Pulling form the ground made these a lot easier.
B. 35, 45, 55, 60#
Felt ok. I tried to get 65#, but kept trying to use my hips
C. 120# I had a brain fart and didn't realize I was doing regular back squat til after the 3rd round.
+
1:58, 1:43, 1:47, 1:43, 1:53
KB felt solid. Burpees were awful. I tried to keep my feet together on the jump, but there were a few that didn't make it. I tripped up on my very first box jump, so it messed with my head from the beginning. I think the time difference was all box jumps.
+
Since I didn't do the 1 1/4 back squat i decided to add it on. I only did 105#. After watching the video of one set it seems like I'm leaning over a lot. I'm going to have to work on this.
+
8:10
Got the first set of deadlifts TnG. All other sets were dropped from the top. Got the first 2 sets of pull-ups unbroken. My forearms started cramping up and I had to break the remaining sets up into 7/7. The time was slower than I'd like, but there was very little rest between everything.

May 21, 2012, Monday

Skill/Strength
3 rounds
15 GHD situps
100m sled pushes (25# on the way downhill, no weight on the way back uphill)

WOD
3 rounds
10 burpees
15 kb swings 53#
20 wall balls

Notes:
Time: 7:21
This was a lot tougher than I thought it was going to be. The sled destroyed my legs. I paced my first set of burpees. KB were ok. I had to break up wall balls into 10/10. Second set of burpees were ok. I stepped up on them. The 2nd set of kb sucked the wind out of me. I barely got the next set of wall ball 10/10. Last set of burpees were awful. It took everything in me not to set the kb down before I got to 15. Last set of wall ball I had to break into 5/5/5/5. I was sucking wind. I'm sure it didn't help that I ate junk all weekend and due to a bridal shower at work I had about 4 diet cokes today. Yikes!

May 18, 2012, Friday

A.M.
5 sets All Out; rest 5 min
350m row

Notes:
1:20, 1:18, 1:18, 1:19, 1:19
My poor quads...



P.M.
3min @ high aerobic effort; 2min rest
5 pullups
15 box jumps

5 ring dips
15 russian kb 53#

7 hand release pushups
7 T2B

7 push press 75#
21 DU

Notes:
3+9 box jumps
pull-ups were ok, not great, box jumps were a little slower than I'd like

3+14kb
I wanted to get 4 rounds, but you can only swing a kb so fast. Had to break up last set of ring dips to 3/2

3+1 T2B
I ripped my hand on the first round of T2B. I had 30 sec left and stopped on the last set of T2B. I am really sick of ripping my hands.  :(

4 rounds
got all DU unbroken

May 17, 2012, Thursday

A. OHS @ 20X1; build to a heavy 3 in 12 min
B. Hang Squat Cleans 3x3 @ 80%; rest 2 min
C. Deadlift @13X1; 2 reps @ 50 %; 12xEMOM
+
"Jackie"
1000m row
50 Thrusters 35#
30 pullups

Notes:
A. 65, 85, 95, 105, 115, 125#  These got a little heavy towards the end, but other than that felt good.
B. 110#  I was very hesitant about these, but they actually weren't that bad. A little slow and got a little difficult, but I felt ok about them.
2nd set
http://www.youtube.com/watch?v=_NYXsHgqaPI&feature=plcp
3rd set
http://www.youtube.com/watch?v=JGDe5SG56e0
C. These felt fine.
+
9:05
My quads still haven't recovered from the weekend. Plus, we had dragon boat regatta practice yesterday which was a lot harder than I thought it was going to be. The row went well. Kept it between 2:00-2:10 the whole time. Tried to keep it as close to 2:05 as I could. Breathing was good. As soon as I stepped off the rower my quads felt like 1000lbs and were on fire. The thrusters were painful. I got 25 reps and i had to drop the bar. I technically got the next set of 25 unbroken, but there were some pauses in the rack position to shake out my legs. I got upset during the thrusters which threw my breathing off. When I got to the pull-ups I was a mess. I wanted to get 3 sets of 10, but that didn't happen. I got the first 10. I got 5 and 5, then the last 10 were 2s and 3s. My time was still a PR, but I was not happy with my performance.

May 15, 2012, Tuesday

10 sec prowler sprints x5; rest 2 min
+
5 sets All Out; rest 5 min
10 Russian KB 70#
10 burpees (feet together)
15sec AirDyne sprint
+
10 min row @ Z1

Notes:
I got confused on this prowler weight. Grayson said our prowler weighs about 50lbs, so I didn't know if I was supposed to add 90# to that. He convinced me not to. The path I have to push on is a hill. I used a 45# plate on the way down, then on the way back up. I added a 15# plate for the next 2 downhill sprints and took it off for the uphill sprint.
+
1:01, :58, :57, :59, :57
These went well. Burpees actually went ok keeping my feet together. Airdyne is airdyne.  :)
+
10 min row

May 14, 2012, Monday

A. Muscle Snatch - 3x3; rest 2 min
B. Tall Snatch - 3x3; rest 2 min
C. 1 1/4 Back Squat @ 30X1; 4x6; rest 3min
+
5 sets @ high effort
5 pullups
10 walking lunges
15 box jumps
20 DU

Notes:
Due to some conflicts this week I bumped up my workout days.
A. 45#  This was the first time i've done these, so it was a little awkward. I stayed with the light weight for all 3 sets until I get comfortable.
B. 35, 35, 45#  This was a little awkward at first, but I think I figured it out. It was hard not to do a regular snatch. I had to really concentrate. I kept the weight really light.
C. 115#  These were difficult, but I got through them. Legs were still tired from the weekend.
+
Times: 1:02, 1:07, 1:07, 1:11, 1:06
Everything went really well. I felt like I was pushing hard but could still breath. Unfortunately my double unders were OFF today. The time variation was completely due to screwing up the DU.

#4# Competition - May 12, 2012, Saturday

#4# Competition
2nd Place - Intermediate Division

This weekend we traveled to Montgomery, AL for the #4# competition. When they posted the movement requirements I signed up for the Intermediate Division. After seeing the actual workouts I could have done Advanced, but in the end this worked out better for me. There were 29 girls in the Intermediate division. This was the calmest I've ever been at a competition. I don't know if I'm getting used to the pressure, or if being in the lower division made me less nervous. Either way it was nice to not feel like I was going to be sick before every event. The order of my events went Little Murph, Snatch/row, Deadlift/handstand, then Clean and Jerk/burpee.

1st Workout - Event C - Murphn
(this was a 2 part workout with 2 separate scores)
Part 1:
15 minute time cap
Run 1000m
AMRAP
5 ring rows
10 hand release pushups
15 air squats
Part 2:
Run 1000m

Notes:
I pulled the very first heat at 7am. We were there in plenty of time, but by the time I got our tent set up, everybody situated and figured out where I was supposed to be I had very little time to warm up. We were running from the venue to their gym where we would do the ring rows, pushups and squats, then the second run was back to the venue. 3, 2, 1, go...everyone took off in a dead sprint. I let them go ahead of me and I stayed at a pace I was comfortable with. Sure enough I passed most of them before we got to the gym. Breathing was good coming in. Having just done Cindy a week or so ago I knew the pace I wanted to try and keep. My pushups died out quickly, but other than that I felt like I kept a good pace. I got 340 reps which is 11 rounds and some change putting me in 3rd place.
When the 15 minutes was up everybody took off out the door. Once again people were trying to sprint. I had gotten a little winded trying to go all out at the end of last part. I started out a little slower until I caught my breath, then I picked up the pace and passed all but 1 girl. Here is where I had a bit of a brain lapse. At the end of the run I knew I couldn't catch up to the girl in front of me and there was no one remotely close behind me. I thought, I'm good with coming in 2nd, so I just jogged on in to the finish line. It wasn't until I saw the next group of girls lining up that it dawned on me that there was more than one heat and my time mattered. It was really early and everyone knows I'm not a morning person.  :)  Luckily it didn't hurt me too bad. I came in 5th on the run.

2nd Workout - Event A - Snatch/Row
8min AMRAP
2 snatch attemtps
row 150m
Score is total weight lifted divided by body weight.

Notes:
I had originally planned on going with 95#. I was going to put on 15# plates and 2 sets of 5# plates so that I could pull a set of 5s off and bump down if I needed to. When I saw the setup I realized that wasn't an option. They only had one of each plate. I ended up going with 90#, using 15#, 5# and 2.5# so that if I failed I could pull the 2.5s off easily. I think this was a good decision. The snatches ended up getting pretty heavy towards the end, and it gave me a little peace of mind knowing I had the option to bump down. The rows went really well. I held a 2 min pace and never got winded. My quads were dying, but I think that was due to the lack of stretching before the first event. My judge told me I got 7 rounds, but when they posted the scores they said I only got 6. This put me in 11th place. I'm going to email them and ask them to double check for me. It's not going to change my placing, but I'm just curious what my actual score was. I really enjoyed this workout.

UPDATE: They did have my score wrong. I got 7 rounds which put me in 4th place for this workout.  :)

3rd Workout - Event D - Deadlift/Handstand
12min AMRAP
run 160m downhill
8 handstand holds
run 80m uphill
8 deadlifts @ 1.25xbodyweight

Notes:
This was pure torture. When they originally posted the workouts we were only supposed to be doing bodyweight deadlifts, but when we checked in they informed us it was 1.25x which bumped me from 150# to 187.5#. Ugh.  By this point it was pouring. First run and handstands were fine. The uphill was straight up with big step ups. Awful! The deadlift bars were the big fat bars, so there was no gnarling on them. Just a slick, wet, fat bar. It was nearly impossible to get a grip on it. I was pretty much false gripping it with the bar sitting on my wrist. That made my form go out the window. My back was trashed by about the 4th pull. I hobbled through the rest of the workout and somehow managed to get 3 rounds. I came in 10th place. I was just happy this one was over.

4th Workout - Event B - Clean&Jerk/burpee
this got changed to
4min AMRAP
Clean and Jerk
Score is total weight lifted divided by body weight

Notes:
This was the workout I was most worried about. Grayson had massaged MaxFreeze into my back and it was feeling a little better, but it wasn't great. About 30 minutes before we were supposed to go they announced that they were changing the workout. Taking out the burpees was a blessing for me, but I had to completely rethink my game plan. My "Grace" time is in the 3 minute range. 4 minutes isn't much longer plus this is the my 4th workout, so I decided to treat it like Grace. I loaded up 95# and went with it. I got the first 10 unbroken. I strung together a few more, but I quickly went to singles. I could definitely tell this was my 4th workout. I ended up getting 31 reps which I thought was decent. This got me a 2nd place finish for this workout.

Overall:
Despite the rain I had a good time. Minus my brain fart in the first event and me falling apart in the 3rd event I was pleased with my performance.
http://www.crossfitmontgomery.com/pound4pound/wp-content/uploads/2012/05/IntermediateFemale_v1.pdf

May 10, 2012, Thursday

#4# practice
+
A. Deadlift @12X1 @50%; 10x2 EMOM
B. Burpees 3x14 AFAP; rest same as work time
C. Tabata situps; hands at temples

Notes:
Well, I'm a little worried about #4# after trying out a portion of one of the workouts. The cleans felt terrible. I attempted 115# and it was very difficult just for 2 sets with rest between the sets. I bummed down to 95#. It went a lot better, but didn't feel too light. Rushing is causing my form to be bad and the bar burpees just suck everything out of me.
+
A. 145#  These felt good
B. :31, :35, :37   First set was good. Second set I had to start stepping up about halfway through. Third set I was stepping up all but the first one. Even with the stepping up I felt like I was moving quickly.
(C. rope work - I couldn't get to the ropes because of the class setup)
C. Tabata situps   14, 14, 14, 13, 13, 13, 12, 11  Taking my arms out of it made a HUGE difference. Ouch!

May 9, 2012, Wednesday

A. Squat Snatch - build to 85% of 1RM
B. OHS @30X1; build to heavy 3RM
C. KB 3x15; 53#; rest 90sec
D. Row 1000m @97%

Notes:
A. Got up to 95# easily. These felt awesome. Very smooth and steady which was a nice change of pace from yesterday.
B. 55, 75, 95, 105, 115, 120, 125#
These felt good. 125# was a little sloppy, but I locked it out.
C. These felt pretty decent.
D. 4:08  First 500 I was able to keep around a 2:00 pace. Second 500 was rough. Pace went up and down between 2:05-2:15. Quads were smoked. Breath was never out of control.

May 8, 2012, Tuesday

A. Squat Clean.Hang Squat Clean  3.3x4; rest 3 min
    (focus on speed not weight)
B. Push Press 4x5 TnG; rest 2 min
C. Pullups 3x10 AFAP; rest 2 min
+
run 400m x 2; rest 1 min

Notes:
A. 85#  These were awful. I was off balance. My form was terrible. I was just all over the place. My hips felt fine, but nothing was coming together today. Worked on positions after I was done with everything.
B. 85, 85, 95, 95#  Its sad that I could do more weight on the push press than on the squat cleans. These felt great. Were very quick with no pauses.
C. 0:14, 0:13, 0:14  These went really well. Pretty pleased.
+
runs - 1:38, 1:48  I have grown to hate running. The new course I have to run on is just awful. You'd think I'd be getting used to be it, but it's still terrible.

May 7, 2012, Monday

Workout 1
A1. 3x15 wall balls
A2. 3x100m sled pull (15, 30, 30#)
B. 10 min Turkish getups 35#  (45 reps)
+
4 min AMRAP
1 wall climb
2 KB snatch/arm 35#
3 burpees

7 rounds +1

Workout 2
15 min row @Z1
+
2x250m row @90%; rest 1 min
+
10 min time cap
row 2Km
DU for remaining time

Notes:
Got 55sec on both 250m rows. These felt good. Probably should  have waited a little longer between the sprints and the 2K. My forearms started cramping up bad about halfway through. I had to stop several times. My breathing was fine, but I could not pull without my forearms killing me. I finished the row in 9:52. Since I didn't get to the DU, I decided to do 100 DU for time. I got 62 unbroken! A new PR! I finished the 100 in 1:17.

May 5, 2012, Saturday

A. Box Squat Front Squat @ 32X2; 8x2 EMOM
B. Bulgarian Split Squats @30X0; build to 8/leg max weight
C1. Ring Pushups @30X0; 1x max reps
C2. Strict Chinups @22X0; 1x max rep weighted

Notes:
A. 5@115#, 3@125#   These felt ok
B. Got up to 35#  I might could have done more, but my legs started cramping so I stopped there
C1. Only got 16. My arms were shot from yesterday. :(
C2. Got 5 w/10#  Thought this was pretty decent considering all the pull-ups I did yesterday.

May 4, 2012, Friday

Cindy
20 min AMRAP
5 pullups
10 pushups
15 squats

Notes:
19 rounds + 23
While I'm disappointed that I didn't get to 20, this is 2 full rounds better than the last time I did it, so I can't be too disappointed. The pull-ups went well the whole way through. Pushups got difficult around round 7. I broke them up into 5/5, but then had to break them up into 5/3/2. I felt like the squats went pretty well even without the ball. I probably took too long transitioning between movements. Breathing never got out of control.

Extra: Tagged on another workout with the last class

4 rounds
400m run
21 snatches 35#
15 K2E

Notes:
15:36
Took the runs at a slow pace. First 2 sets of snatches unbroken. Thrid set my arms died. Broke into 6/5/5/5 for the third and fourth sets. K2E were ok. I ripped on the first set which I did unbroken. Did the next 3 sets 6/6. Would love to know what I could do with this workout when I was fresh.

May 3, 2012, Thursday

WOD:
15 pullups
30 box jumps
12 push press 95#
12 pullups
20 box jumps
12 push press
9 pullups
10 box jumps
12 push press

Time: 6:49

Notes:
Grayson needed me to prove a point, so I jumped into regular class today.  :)
First set of pull-ups unbroken. Box Jumps 10/10/10. Push press 6/6.
Second set pull-ups 6/6. Box jumps 10/10. Push press 6/3/3
Third set pull-ups 5/4. Box jumps unbroken. Push press 6/3/3
I need to string more pull-ups together in workouts. Its just habit to break them up.

May 2, 2012, Wednesday

Diane
21-15-9
Deadlifts 155#
HSPU

Time: 4:51

Notes:
Woo hoo!  I finished it! I got all sets of HSPU unbroken (kipping). I did do them to an ab mat, though. Broke first set of deadlifts up into 11/10. Second set my hamstrings got tight. Broke this up into 5/5/5, but I was having to drop from the top in the last 2 sets of 5. Last set was an ugly 3/3/3. My back has been sore all week, so I was really worried going into this. I concentrated really hard on my deadlift form and luckily my back didn't hurt.

May 1, 2012, Tuesday

Strength/Skill:
4 rounds
6 KB swings 70#
30 sec ropes

WOD:
5 rounds
7 hang cleans 75#
14 wall balls
200m run

Notes:
I was able to get into the gym and decided to participate with the class.
The 70# kb was actually not too bad. The ropes on the other hand sucked all the wind out of me.
WOD time: 10:59
Hang cleans were a breeze. Wall balls got a little difficult. Got the first 4 rounds unbroken. The runs were terrible. I got gassed super quick.