Saturday, December 31, 2011
Food: 7:30a small coffee with touch of cream, small snack around 11p of tuna, some fruit and veggies, large bowl of popcorn around 2p, balance bar around 5p, dinner of gf ground beef wraps in lettuce with salsa and apples, arctic zero ice cream around 9:15
WOD was Fran at CFA-
I had such a horrible experience with Fran at my L1 cert that I was not looking forward to doing it again- but I digress... it was much better than I expected. My old time was Rx'd at 8:48- pretty darn slow. Today it was 6:36- much better. Not a bad way to send out 2011.
So I am filling in a week- so I won't have the food or sleep components- I know, I'm lame! Anyway, this sucked and left me feeling weak and wounded.
CTB Chin Ups
Wednesday December 28
This was a repeat and went much better (heavier) than last time.
A2. AMRAP Unbroken COVP Chin Ups; rest 3 min x 5
B. Power Clean 2 tough every 30 sec for 5 min
C. Run 800 m @ 90%; rest 2 min x 3
Monday, December 26, 2011
Food: 7am coffee with touch of cream, lunch ~noon mixed greens with walnuts, meatballs, salsa, balsamic and EVOO, 3p- small coffee, balance bar around 6p, dinner of mixed kale, meatballs (leftovers from Xmas), guacamole and walnuts, EVOO and balsamic, some berries and half a bowl of chicken soup
Part 1 training at 9am (between coaching 8 and 10am classes at CFA)
A. Power Clean Cluster - 18.104.22.168.1.1; rest 90 sec x 3 - 10 sec b/t reps
B. Push Press x 1/Split Jerk x 1 - 5 sets, build per set; rest 90 sec
C. KB Snatch - 5 min amrap - 2/1.25 pd - try to get equal reps/hand (45 lbs)
70 @ 30# (35 per arm- started with weaker left side)
rest as needed
Row 20 sec @ max effort
rest 2:40 x 6
(HS walk practice 10 min)
Row 20 sec @ max effort
rest 2:40 x 6
Saturday, December 24, 2011
Food: 5am coffee w/ tiny bit of cream, lunch @noon of salad with eggs and bacon crumbles, pumpkin seeds, mixed veggies and greens, balsamic and EVOO, balance bar around 4pm with dry cappuccino, dinner was chicken soup with veggies, shrimp skewers with mixed greens, guacamole and pico de gallo, bedtime snack of arctic zero ice cream with walnuts- YUM! Drink is always sparkling water or water unless otherwise noted.
Training at 9:00am-
Heavy double power cleans in 12 minutes
85x5, 95x2, 105x2, 115x2, 120x2
Sectional 11.5 workout redo:
20 min AMRAP of:
5 Power cleans (100#)
15 Wall balls (14# ball, 9' target)
9+15 (in April I got 6+2- over 3 round improvement!)
Tomorrow is Christmas- and a rest day!
Friday, December 23, 2011
Food: 6:30am coffee with a tiny bit of cream, lunch around noon of mixed greens, EVOO and balsamic vinegar, bread free Turkey meatloaf (4oz), steamed broccoli and mixed roasted veggies, cashews, zone bar snack and an extremely dry cappuccino around 4p, dinner of mixed greens and various raw veggies, EVOO and balsamic vinegar, steamed broccoli, walnuts, sauteed cabbage and green beans, turkey breast (~4oz) @6:30p, snack of popcorn around 9p
Turns out the Big Dawgs blog follows an on Tues-Thurs, Rest Fri, on Sat and Sun, rest Mon schedule... not ideal for me. So, I did yesterday's to get a taste and am still trying to decide if I should follow a week behind and rest Thurs and Sun as I always do- or change my schedule. Having to continuously work out alone on Sunday really sounds like a drag, so I think I'll follow a week behind. This way I will always know what is in store!
On another note, I coached my first solo classes this week- super fun and becoming more and more at ease!
So today's training was this (although I am going to redo in the coming week in that I didn't increase the weight through the FS sets) :
Wednesday, December 21, 2011
So much has changed but I'm going to pick up like nothing happened- just a big difference in my numbers and times :)
Today I had a lot of time so I started with cleans- my favorite, and decided to end with Jackie.
Sleep: 11p-8a uninterrupted
Food: 10 a Coffee w/ cream, zone bar around 11a, 1p huge salad w/ 3oz chicken and EVOO, snack of 1.5 oz turkey, ~4 almonds, small apple
Dinner: 6 pm 4 oz gf ground beef- farmer salad with apples and sunflower seeds, brussels sprouts
Snack- small bowl popcorn w/ coconut oil and nutritional yeast
It looked like this:
Cleans 2x10- increase each round- fails allowed
95x2x2, 105x2x2, 115x2x2, 120x1xf, 120x2, 120x2
Felt really good today- 120# was easier than expected.
Jackie- did in October in 9:17- today time was 8:36- I'll take it. My row was much better- paced at 2:15 and felt strong off the rower.
Thrusters: 15, 15, 10, 10 (should have done 10s)
Pullups: 10, 5, 5, 8, 2 (should have done 5s)
Going to start the "being" portion of training from OPT Big Dawgs Friday...
Thursday, January 13, 2011
Wednesday, January 12, 2011
Monday, January 10, 2011
Strength/Skill Work Box jumps: Complete 5-7 sets of 3 moving up in height only as you can ensure a safe, soft landing on the box and on the jump down as well. Focus on taking off for your next rep from where you land rather than walking around before the next rep.
This was fun- I had forgotten how much fun it is to challenge yourself to higher and higher box jumps! I PR'd at 34"- 4" more than my last PR of 30".
Complete 5 rounds of the following for time:
9 Hang Power Cleans
6 Push Jerk
Due to an Oly lift session with Shanna in the afternoon- I only did three rounds at 65 lbs. It was still really hard! My time was 5:16 for three rounds- so theoretically it would have been 8:45ish. My last time on 8/21/10 was 7:18 at 52lbs.
Saturday, January 8, 2011
Strength/Skill Work Front squat: 5×5 @ 3013 For some of you this will mean a new 5RM. For most of you this will be a time to work on technique and speed coming out of the squat. Work up in weight as you feel. Drop back down if you are unable to maintain tempo. Rest ~2 minutes in between sets.
This was a difficult movement for me in that apparently I get my momentum from the descent. Descending slowly really slowed my ascent. Anyway, my sets looked like this (I did one extra for fun):
35x5, 55x5, 75x5, 85x5, 75x5, 75x5
I worked with Miriam and she was awesome- we have so much fun.
In teams of 3 or 4 complete a 5,000m Row
One rower per team
While one person on your team is rowing take turns completing as many burpees OR double unders as possible with only ONE person per team may be doing burpees/jump rope at a time.
Each burpee =one second off your overall 5k time.
Every three double unders=one second off 5k
Every six single unders=one second off 5k
This was a fun WOD- our overall time was 22:59 and minus burpees/DU/SU was 16:30. Our team was Miriam, Franklin, Chris (from VA) and me. I ended up rowing 1500 m and did only DU's in sets of 20 or so... not too shabby considering I have been struggling with double unders. Miriam was a champ with the burpees and Chris and Franklin rocked it out on the rower.
Friday, January 7, 2011
Thursday, January 6, 2011
Strength/Skill Work Hang clean 2-2-2-2-2-2-2
35x2, 55x2, 65x2, 75x2, 80x2, 80x2, 85x2- so, so UGLY
7 Rounds of:
50ft weighted walking lunge (25lb sandbag)
5 pull-ups NO BANDS
For time. 9:11
15 minute time cap. This WOD was last completed on 100930. Old time 9:47 w/ purple band
Tuesday, January 4, 2011
Bent Arm Hang Test= 1:27
Back squat: work to add upwards of 10lbs to your previous 5RM.
Previous= 118 x 5 depth questionable, 120 x 5 shaky- PR
Complete 5 rounds for time of:
8 Push-press (55lbs)
16 lateral jumps (16″)
Monday, January 3, 2011
Saturday, January 1, 2011
In the order of your choice complete max reps in two minutes of:
Kettlebell swings (35lbs)- 50
Box jumps (20″)- 39
Deadlifts (115lbs)- 20
Double unders- 53
One minute rest between each two minute period.
Total score= 171
- No sugar (haven't had any in a really long time so shouldn't be too hard)
- No chocolate (so sad)
- No dairy (except in coffee)
- No processed (including sugar free candy- my nemesis)
- Consistent and consecutive double unders
- Deadlift 200 (now 162.5 x 5)
- 100 lbs overhead
- Bodyweight C&J 114 (now 85 x 5 clean and 95 x 5 jerk)
- Snatch 90 (now 60 x 5)
- Compete in the Carolina Fitness Challenge December 2011