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...