Saturday, March 31, 2012

Heavy Deadlifts

Sleep:  10:30p-6a
Food:  Coffee w/ cream at 6:30a, post WOD shake with refuel and protein ~8am, lunch @noon of salad, chicken, and fruit at the India Garden buffet, popcorn w/ nutritional yeast and coconut oil with deli turkey and mixed nuts at 5p, dinner of GF ground beef "tacos" made with romaine lettuce leaves with salsa, guacamole, and dates for dessert.  Arctic Zone ice cream for pre bed snack :)

Training at 7am

A. Dead Lift - build to a tough single in a few sets - NOT a 1RM
A. 195#- felt solid, but couldn't peel 205 (my PR) off the ground.... ugh. I think I have mental problems :)
(rest 5 min)

for time:
25 TnG tough DL
Run 1K
25 burpees

5:30ish- I miscounted my burpees
155# TnG Unbroken (mixed grip), run was surprisingly easy after heavy Deads and burpees felt fast and powerful

Thursday, March 29, 2012


Sleep:  10:00p-4:40a, nap from 1-2:30p
Food:  Starving today!  Coffee with cream ~5:30a,  10am zone bar, 11am- small apple, 12p- huge salad with mixed veggies, nuts, chicken, balsamic dressing, and kale chips.  Protein shake ~4p, Farmer salad with ground beef from Homegrown ~7p, arctic zone ice cream at 9:30p

Training at 10a:

Run 5 min @ Z1
Run 30 sec @ 90% aer effort
Run 30 sec @ 50% effort x 10
(walk 5 min)
Run 45 sec @ 90% aer effort
Run 30 sec @ 50% effort x 8
(walk 5 min)
Run 60 sec @ 90% aer effort
Run 30 sec @ 50% effort x 6
5 min walk cool down

Complete. Ran by the lake this morning- felt great. I was impressed at my ability to judge time based on the way my body feels. My knees and hips ached a little by the end. Great workout!

Technical stuff:

5+6+6= 17 min at 90%
5+4+3=12 min at 50%
5 min warm up run @Z1
34 total minutes running + 15 minutes of walking= 49 minute workout

Unbroken 4.0

Not sure of food and sleep- my brain only works on 24 hour cycles :)

This was a nasty one.  Training at 9am looked like this:

for time:
50 wall balls unbroken
50 double unders unbroken
40 wall balls unbroken
50 double unders unbroken
30 wall balls unbroken
50 double unders unbroken
20 wall balls unbroken
50 double unders unbroken
10 wall balls unbroken
50 double unders unbroken

9 ft. target, 14# ball
Went into this thinking it would hurt far more than it did. The first 40 WB were hard and I tripped up around rep 31 on the first set of DU's. After that, there were a few trips on subsequent rounds, but at low numbers.

Tuesday, March 27, 2012

Power cleans and rope climbs

Sleep:  11p-8a
Food:  8am coffee with light cream, lunch salad with shredded chicken, mixed greens and veggies, sunflower seeds, mixed fruit, and balsamic dressing ~1:30p, popcorn with coconut oil and nutritional yeast @4p, dinner salad with pepperoni, turkey and mixed greens, green beans, dates, strawberries, mixed nuts, mixed veggies, and balsamic dressing at 7p, arctic zone ice cream snack @9p.

Training at noon:

A. power clean cluster - x 5; rest 5 min - 10 sec b/t reps - felt solid- was more difficult than I expected

B. press x 1/push press x 5; rest 3 min x 3
65/75/85 F/ 75- elbow flexors are killing me from 12.5 x 2

C. 8 rope ascents - 15 lunges b/t ascents - not for time

Complete to 15'- felt really strong and quick (finally)- lunges were good

Monday, March 26, 2012

2nd go with 12.5

Woke up Sunday morning feeling great and had already decided to redo 12.5- something just didn't feel right and I knew that wasn't my best effort.

I used a supinated grip for my C2B pull ups (instead of a mixed grip) and got 19 more reps.  My final score was 87.  Much better.  Overall, the Open was a great experience this year and I was very pleased to have finished 137 out of 1100.  Last year I wasn't able to finish at all.  

The first 12.5

We arrived home on Friday around 2pm- and I did my first attempt at 12.5 on Saturday morning at 7am.

as many reps as possible in 7 min:
3 thruster - 100/65#
3 CTB chin ups
6 thruster - 100/65#
6 CTB chin ups....
(as far as you can go increasing by 3's each time for 7 min)

68 reps- couldn't do last year- shoulder injury. This felt miserable, and coming off vacation I didn't have any mental dig. Chest to bar is a real limiter for me, as are thrusters. 

The elliptical

Wow- I'm such a posting loser.  It's all the Disney magic floating around in my head.  So, here is last Thursday, March 23.

Row 3 min @ Z1
Row 30 sec @ 90% 
walk 30 sec off rower
x 20
Row 3 min @ Z1 cool down

Still in Orlando, I did this on the elliptical and it sucked!

Wednesday, March 21, 2012

Tuesday- Burpees and DUs

Sleep:  10p-7a 
Food:  Coffee with cream @7am

Training at 8am

A1. Standing Press @ 12X1; 2-3 x 4; rest 20 sec
Only had access to DBs so did 20# x 4, 24x4, 30x1, 25x4, 25x4
A2. CTB chin Ups - 15 unbroken x 4; rest 3 min
No pullup bar so did bent over DB rows: 20#x15, 25x12, 25x15, 25x12
4 sets:
10 burpees AFAP
25 double unders AFAP
rest 45 sec

44s, 49s, 47s, 46s UB except set 2

Training at Disney!

Sleep:  10:30p-8:30a- so tired from traveling
Food:  coffee with cream @9am, mid morning snack of deli turkey and an apple, lunch of salad, green beans, chicken, bacon, guacamole, sunflower seeds, mixed veggies, and mixed fruit.  Boatloads of water (walking at Disney is a workout) and an apple for snack ~3p.  Dinner of mixed green salad with ginger dressing (in Japan at Epcot- delicious) grilled salmon, and mixed grilled veggies @6p, snack of popcorn and deli turkey and arctic zone ice cream ~8p.

Training at 9am
No rower, so subbed running on a treadmill instead (.62 miles).

Row 1K - 97%
(rest 20 min)
rested ~10 min.
Row 1K - 97%

Sunday, March 18, 2012

Sunday- made it to Sunday!

Sleep- 10p-7a- uninterrupted
Food- coffee with cream ~7:30a, lunch ~noon of the usual mixed green salad with strawberries, grilled apples, mixed nuts, guacamole, eggs, pepperoni,and balsamic dressing- also some homemade kale chips (yes, I'm an addict), 

Training at 10am

A. hang power clean - build to a tough double in no more than 4 sets
85#, 95#, 115#, 120#- felt solid

B. KBS moderate x 21; rest 1 min x 3
45# Unbroken- felt solid

C. Muscle up skill practice

12.4 Karen +

Sleep:  10p-6a- woke up several time, nerves I'm sure.
Food:  7a coffee with cream, refuel and protein (sipped pre WOD and finished post 7a-8a), brunch ~11a of mixed greens salad with 3 eggs (thanks again to Holly and Larry), mixed veggies, strawberries, dates, mixed nuts and Tessamae's balsamic dressing, popcorn snack ~3p, balance bar ~4p, dinner of exactly the same as breakfast (I know- I was lazy and sore)- ice cream before bed (arctic zone)

12.4 @ 7am

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Don't have splits with me, but looked something like this:
WB 7:23- felt soooo much easier than 150 or 250 to 10' target- certainly changed my perspective :)
DU felt surprisingly easy- 3 sets of 30
MU- hit 1st, 3 failed attempts followed
Just recently got my MU's so didn't have any real expectations here- very pleased.

Thursday, March 15, 2012

Back Squats, Weighted Chin Ups, and HSPU

Sleep:  10p- 7a, uninterrupted:) Afternoon nap from 3-4p
Food:  7am coffee with cream, 1pm salad with mixed veggies, cod, cabbage, balsamic dressing (Greenlife house made), bag of kale chips,  popcorn ~4:30, dinner of mixed green salad with the most amazing eggs (thanks to Holly and Larry), sauteed apple, mixed nuts, and Tessemae's Balsamic dressing, will most likely have my ice cream before bed...

Training at noon looked like this:

A. back squat @ 20X1; 2-3 x 3; rest 5 min
125 x 3, 155 x 3, 160 x 1 x1- got heavy really fast

B. weighted chin up (WCU) @ 22X0; 2-3 x 3; rest 2 min
10 x 3, 15 x 3, 25 x 2 (PR)

C. HSPU practice - speed work - max reps 5/set - 5-7 min
sets of 5, all ~7s, all kipping- felt good

Light training day- whew!

Sleep: 10pm- 8am- I was tired!  
Food: Can't remember what I ate, but probably along the lines of two main meal salads with the regular and some popcorn and arctic zone ice cream for snack :)

Training at noon:

HS walk practice - 10 min
This is getting much easier- probably walked about 10' or so
DU speed practice - max 20/set - max 5 min
5 minutes in sets of 20- felt easy and fast
MU practice - 5 min - singles only, no negatives
None today, but didn't push it
Run 200 m @ 90% lengthen it out, walk 1 min x 3
felt light and fast ~45s each

Tuesday, March 13, 2012

Lots of rope climbs

Sleep:  10p- 4:30a Not long enough- worked the ID floor last night until 6:30p then opened at 5:15 this morning... 
Food:  Starving upon waking so had a small apple, 5am coffee with cream, refuel and protein pre and post WOD, lunch (noon) at India Garden of salad, cucumber salad, mixed veggies, and chicken, popcorn snack ~4p, dinner at 7p of huge salad, roast beef, EVOO, and mixed nuts, after dinner arctic zone ice cream :)

Training at 10am

Row 45 sec for max meters
212m- no rollover

rest 3 min

30 sec amrap clean and jerk - 70#- 12 reps
30 sec amrap KBS - 1.5 pd- 5 reps
30 sec amrap burpees- 9 reps
running clock, lost 10s in first transition, thus super low KBS, felt like burpees were in jello, C&J felt great
rest 6 min

Row 3 min for max meters- 691m- no rollover
rest 15 min

for time:
5 rope ascent - 20'
12 DB front squat - 30#/hand
4 rope ascent - 20'
12 DB front squat - 30#/hand
3 rope ascent - 20'
12 DB front squat - 30#/hand
2 rope ascent - 20'
12 DB front squat - 30#/hand
1 rope ascent - 20'
12 DB front squat - 30#/hand

Rope climbs were fine- fine tuned my technique, FS UB and challenging by last set, grip whipped

Burpees and cleans

After the open my posting (and more videos) will get better- I promise!!  

Training at 10am with exceptionally sore calves!

for time:
20 burpees
30 squat clean - 95#
20 burpees

Calves and traps are really sore from 12.3- squat cleans felt super heavy. Started with sets of 3, but TnG fatigued my back really quickly so I switched to singles. Seriously moving in slow motion today- ready for a rest day!

Saturday, March 10, 2012


Sleep:  10p-6a, uninterrupted
Food:  Coffee with cream 7am, refuel and protein shake after 12.3 ~9am, 11am lunch of the usual salad with mixed greens, eggs, bacon, balsamic and EVOO, some fruit, popcorn with nutritional yeast and coconut oil ~3:30p, dinner around 7p at Early Girl Eatery of sauteed trout with cucumber salad, small side salad, and green beans, 9p snack of arctic zone ice cream.

Training at 7am


Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

338 (9 rounds + 15)

Felt good about this. Didn't put the bar down until the last round- this was my strategy, to rest in transition. T2B UB until last round. Box jumps UB.