Saturday, December 31, 2011


Sleep:  10:30p-7:15a Yes- awesome night sleep- completely uninterrupted!
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-

Thrusters 85#

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. 


Tuesday December 27

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.

21,15,9 rep rounds for time:
CTB Chin Ups

The CTB killed me. Ended up taking me 8:46 due to the C2B- not happy, but got it done. I had a slight tear on my left palm. Awesome.

Wednesday December 28

This was a repeat and went much better (heavier) than last time.

A1. Front Squat @ 30X0; 3 tough reps; rest 20 sec
115, 120, 125, 130, 135 (failed on 3)
A2. AMRAP Unbroken COVP Chin Ups; rest 3 min x 5
Did weighted ring rows with a 50lb vest since I slightly ripped my hand yesterday.

Thursday December 29

Changing my training schedule next week so this was my fourth day on... definitely took it easy.

A. Clean Grip Dead Lift - build to a tough triple in a few sets
Four sets to 185x3
B. Power Clean 2 tough every 30 sec for 5 min
Didn't do this part- everything felt sooo heavy!
C. Run 800 m @ 90%; rest 2 min x 3
The run was awesome- exactly what I needed! Rest day tomorrow and then FRAN on Saturday!

Monday, December 26, 2011

Power clean cluster

Sleep:  10:30-6:30 (woke up once around 3am, slept with Stele for a minute)
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)

part 1:
A. Power Clean Cluster -; rest 90 sec x 3 - 10 sec b/t reps
95, 105, 115 (failed on 3, hit 1,2,4,5,6)

This felt good, however around 115 my power cleans start turning into cleans- also, I did heavy double power cleans on Saturday- my quads were still feeling it

B. Push Press x 1/Split Jerk x 1 - 5 sets, build per set; rest 90 sec
85, 95, 105, 105, 105- stayed at 105 to clean up form

I don't put weight over my head much anymore- this was good for me as in I really need to clean up my jerk technique.

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)

This was scary to me so I went light- in reality I could have done 35 and maybe even 45- good to know for next time.

rest as needed
I had to leave and go pick up my baby, so I saved the last part of this wod until ~5:30pm

part 2:
Row 20 sec @ max effort
rest 2:40 x 6
84, 93, 94, 96, 97, 97

(HS walk practice 10 min)

Row 20 sec @ max effort
rest 2:40 x 6

96, 97, 84 (started late), 94, 97, 96

This was miserable- my legs started to feel like bricks quickly!

Saturday, December 24, 2011

Last year 11.5

Sleep:  10:30-5am- Sucky sleep round two- Stele woke up at 5am... Katie had gone to bed late so I got up with Stele... Got to the gym around 8:30 and helped coach the 8am class. Nap from 1-2:30p

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#)
10 T2B
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

Front Squats and Pull ups

Sleep:   10:30p-6a Sucked- slept with Stele from about 3am on.  The window in her room rattled every time the wind blew and she must have kicked me three thousand times.  So, I woke up constantly.  I finally gave up around 6am and headed to the gym!

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) :

A1. Front Squat @ 30X0; 3 tough reps; rest 20 sec
120 x 3 x 5 (this is ~85% of my 1RM)
A2. AMRAP Unbroken COVP Chin Ups; rest 3 min x 5
11, 13, 12, 13, 13 (total of 62)

Not terribly exciting- felt good- easy, as in not out of breath.  Grip was fine, no tearing but surprised I didn't get more per round.  Interesting that I increased through the rounds.

Tomorrow is a redo of Sectionals 11.5- should be fun!

Wednesday, December 21, 2011


Wow- a year since writing is really sad- so now that I am coaching and my toddler is in preschool, I plan to put my training log here... no really.

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


Strength/Skill Work Overhead squat: 5-7 sets of 3
Unfortunately I ran out of time at 65lbs. My sets looked like this:
35x3, 45x3, 55x3, 60x3, 65x3
In one minute complete
8 ring dips
Immediately followed by max rep power snatches (~70% max not to exceed 115/75lbs)
Rest one minutes between rounds.
Complete 6 total rounds.
Holy God I am in snatch overload. I did 47# snatches and ring dips with the purple band. My score was 57.

Wednesday, January 12, 2011

My first of many olifting sessions

Feeling a bit like a lost puppy- I essentially followed the warm up Tamara and Shanna were doing. It was something like muscle snatches followed by hang snatches with bar weight. I started with the 11# bar and ended with the 22.

Then to the fun stuff-


I did 6 doubles of 1 from the hang position and 1 from the floor at 47#. The goal was perfect form. Not sure about perfect, but certainly not bad for most. I'm certainly beginning to feel more comfortable with the move.


Same as above with 70#. Felt great.

Then the real fun began with a max out on the split jerk. I have been dying to get 100lbs. overhead and finally it happened today. I hit 95 strong x2 and 100 x 1. It wasn't pretty but it counted! Now to perfect it!

Monday, January 10, 2011

Oly session with Shanna

Oh this was too much fun- I'm afraid I may now be hooked! I warmed up with some DU's and a 500m row followed by some mobility.

Then the fun began. First we worked on the snatch which to my surprise wasn't too shabby. I PR'd at 67x1- 10 lbs. over my previous. I am beginning to understand that it is easier to squat when the weight gets heavier.

Then we moved on to the clean- my favorite lift but the one I struggle with the most. I PR'd at 95x1- 15lbs over my previous 2RM.

All in all it was a great experience!


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:

12 Deadlifts

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

Team 5k Row...

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

Rest Day

Today is an unplanned rest day. Stele isn't feeling well so I won't be able to CF, but it's probably good because my arms are cashed...

Thursday, January 6, 2011

Tic Tok

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:

5 burpees

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

Tues 110104

Bent Arm Hang Test= 1:27

Strength/Skill Work

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

A Run in the Sun

Had Saturday and Sunday off so I was itching to get back in the box!
Strength/Skill Work Push jerk: Spend 15 minutes working up to a heavy set of 3 (with NO PRESS OUT!). If you find your max weight prior to the 15 minutes go down 20% and complete 3×3 at that weight with ~30 seconds rest between lifts.
95 x 5
WOD- "A Run in the Sun"
5 Rounds of:
200m run
12 burpees
1 minute rest between rounds.
Subtract 4 minutes from overall time and post to comments.
Time= 8:14
I did this WOD at 6:30 pm and it was freezing- my lungs were burning. Running felt good, it had been a while.

Saturday, January 1, 2011

Carolina Challenge II


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

Goals for the New Year

I am going to start putting my workout log here so I have a public record and am forced to blog- makes for a very interesting read later. So here are the goals for 90 days:

  1. No sugar (haven't had any in a really long time so shouldn't be too hard)
  2. No chocolate (so sad)
  3. No dairy (except in coffee)
  4. No processed (including sugar free candy- my nemesis)
Training Goals for the year
  1. Consistent and consecutive double unders
  2. Deadlift 200 (now 162.5 x 5)
  3. 100 lbs overhead
  4. Bodyweight C&J 114 (now 85 x 5 clean and 95 x 5 jerk)
  5. Snatch 90 (now 60 x 5)
  6. Compete in the Carolina Fitness Challenge December 2011