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