Monday, December 31, 2012

BS PR, Squat Snatch PR, and lactate power misery :)

Training at 10am

A. Back squat 2, 2, 1, 1; rest 2 min
165, 170, 175, 180 PR :)
B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min
85, 90, 95, 95
30 seconds max reps power snatch 95/55
30 seconds max reps burpees
30 seconds max reps kbs 2/1.5 pood
30 seconds max reps box jumps 24/20
1 min max calories airdyne
Rest 12 min

12/10/9/12  = 43 reps    12 cals
12/10/10/16= 48 reps    14 cals
11/9/9/16=    45 reps    13 cals
12/10/10/16= 48 reps    11 cals

Took several hours to feel "right" again- this one hurt. 

Saturday, December 29, 2012

BP, Split jerks, and chipper

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min
95#, 100, 105
B. Split jerk; build to a tough single
C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets
For time:
50 meter farmers walk 2/1.5 pood
25 hspu
50 meter farmers walk
25 CTB chin ups
50 wall balls
25 toes to bar
50 wall balls
25 hspu
... clock starts immediately upon completion and scored as a second workout
300 double unders for time

12:13 + 5:22
Loved this one.

Friday, December 28, 2012

Lots and lots of squat cleans!

Training at 10am

A. Deadlift 3, 2, 1; rest 2 min
175, 195, 205
B. Power clean; 2, 2, 1, 1; rest 2 min
115, 120, 125, 125
C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics)
started at 70# and progressed to 90#- felt good.  All TnG. (video at 90#)

12 min AMRAP:
20 squat clean 95/65
20 squat clean 135/95
20 squat clean 165/115
20 squat clean 195/145
AMRAP squat clean 225/175 in remaining time

50 reps- 115# felt super heavy.  If I had it to do over- I think I could make it through 60 reps.  140 is my clean PR so...

Good workout- could definitely see something similar in the open.

Wednesday, December 26, 2012

Squat snatch, MU, and T2B

Food:  6a coffee with a touch of whipping cream, post training progenex recovery shake, lunch at noon was left over pot roast, cabbage salad, and mixed green salad, balance bar at 3:30, dinner at Early Girl Eatery was mixed green salad with mixed veggies, green beans, shrimp, and balsamic dressing.  HB Egg, broccoli, and mixed nuts for snack.

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load
65# felt solid
B. 2 muscle ups on the minute for 14 min
Nope- did 2 ecc EMOM for 14 minutes, not sure where my muscle ups went, sure wish they would come back.

C. Toes to bar; 50 for time
Power clean 185/115
Bar facing burpees

Tuesday, December 25, 2012

12 Days of Fitness Festivus

Partner WOD
Complete 12 rounds breaking up the reps/work with your partner as you best see fit.  Add one verse each round and complete in descending order like the song.”
“On the _______ day of Festivus O’Fitness gave to me….”
1 Burpee Muscle-up (Burpee pull-up,  burpee jumping pull-up or burpee ring-row as needed)
2 Toes to bar (Toes to pole as needed)
3 Push-ups
4 Goblet Squats (NTE 1.5/1 pood)
500m Row
6 Boxes Jumping (NTE 24/20″)
7 Kettles Swinging (NTE 1.5/1 pood)
8 Renegades Rowing (NTE 45/35lbs)
9 Balls of Walling (20/14# to 10′)
10 Jumpers Tucking
11 Walkers Lunging
12 Turkeys Getting (NTE 1.5/1 pood)
for time.

Partnered with Rick and Rustan s Rx'd.- The guys went together and started with 1.  I then went and started with 2, then 1, and we switched back in forth.  Not sure of the time- something like 32:00?  Didn't hit a single muscle up, ugh. 

Two days in 1- BS and Snatch Balance

Did a mash up of yesterday and today.
A. Back Squat 3, 1, 3, 1 - 155#, 165, 160, 170
B. Snatch Balance 3, 2, 1, 1, 1- 85#, 90, 95, 95, 95 more challenging than I expected
Today's met con
25 Box jumps 24"
50 DU
25 KB snatch R
25 cals on rower
50 DU
25 KB snatch S
50 DU
10:38- I felt slow and really unmotivated.

Saturday, December 22, 2012

More push press, push jerk, HSPU and C2B pull ups

Food:  7a coffee with coconut milk, post training progenex more muscle, lunch of chicken, mixed green salad, and sautéed spinach, paleo protein bar for early snack, protein smoothie at 4p, dinner at GreenSage was mixed green salad with mixed veggies, roasted beets, pumpkin seeds, sweet potatoes, chicken and some of Stele's scrambled eggs.  Trail mix for snack.

Training at 7a

A. Bench press 3, 2, 1; rest 2 min
90#, 95, 105
B1. Push press 6, 6, 6; rest 10 seconds
65#/ 70/ 75
B2. Push jerk 12, 12, 12; rest 10 seconds
65#/ 70/ 75
B3. HSPU; 20 for time x3; rest 4 min
53s, 1:30, 1:26
12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
(increase CTB by 5 per round, double unders are CTBx5)

100 DU + 9 C2B
Ended up doing sets of 2s and singles... very challenging for me.

Friday, December 21, 2012

DL 3x3, Power Clean, and Squat Cleans

Food:  8a coffee with coconut milk, post training progenex more muscle, lunch at GreenLife was chicken with mixed green salad and mixed veggies, paleo cookie for dessert,  trail mix for early afternoon snack, balance bar ~5p, dinner at Mamacitas of local arugula salad with chicken and avacado, and mixed veggies, AZIC before bed with paleo sugar cookie before bed.

A. DL 3,3,3 - r 2min

165, 185, 190- called it here- felt fine but back is still quirky

B. Power clean 3, 2, 1- rest 2 min
115 x3, 120 x 2, 125 x 1

C. Squat clean off blocks- 2 reps x 10 sets- rest 45s- start mid thigh  all sets
70#, 70, 75, 75, 85, 85, 90, 95, 95, 100 (50-70% of 140#)


5 RFT:
5 power snatch (80% of 1rm) 
10 GHD 

5:34 used 75#- started off slow (as usual, really need to work on that) and did the first 2 rounds of snatches as singles honestly just out of laziness- last 3 rounds TnG UB snatches and GHDs.  I find it really hard to attack a training workout and it takes me several rounds to get warm- which is really unfortunate in a short WOD.  Onward.

Wednesday, December 19, 2012

Wtd. dips, Push jerk and HSPU

Food:  8a coffee with coconut milk, post training Progenex Recovery, lunch ~1p large mixed green salad with mixed veggies, balsamic vinegar, roasted asparagus, green peas, and jerk chicken, and 1 homemade paleo protein bar , snack at 4p was trail mix with m&m's (I'm out of control- damn that trail mix!!!), dinner ~6p was mostly iceberg lettuce salad with some broccoli and carrots, chicken, and sautéed mixed veggies, snack of AZIC before bed.

A. Weighted dip 8, 8, 6, 6; rest 90 seconds
5# for all- was probably a little ambitious given the rep scheme
B1. Push jerk 2-3 tough reps x5; rest 10 seconds

90#, 95, 100, 105 all by 3, 110 x 1
B2. Amrap unbroken hspu x5; rest 3 min

10, 12, 10 all kipping- did 27 UB in a competition this weekend- but after all of the above, my triceps were smoked. 
3 rounds for time:
Row 350m
15 kbs 1.5 pood
45 double unders

9:08- felt like I was moving slowly

More thrusters...

A. Back squat 4, 2, 4, 2; rest 2 min
150x4, 160x2, 155x4, 165x2 
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)

80x3- had real time restraints here so quickly built to 80#- still uncomfortable getting into a squat- can easily do this as a power snatch 3RM so focused on squat
2 min AMRAP @95%
7 thrusters 95/65#
7 chin ups
Rest 6 min

2 rnds + 2 reps

2 rnds + 2 reps
2 rnds +4 reps
2 rnds + 8 reps
Had to reduce rest due to time restraints. Really need a new pull-up solution- need to work on the butterfly- that was what slowed me down
Probably more like 90%

Being Avatar revealed-

BEING Avatar revealed:  This is very close to my stats.

Female: 131#

Press: 93.1#
Pull: 36.5
Press to pull: 55.6%
Press Priority

BS: 170/FS: 145.7
DL: 215#
FS:BS- 85.7%
DL:BS- 127%
Relatively balanced

Power clean: 123
CGBP: 118.4
Slight press priority relative to hip

Power snatch > Squat snatch
Group as a whole needs to focus on technical ability of the lifts and/or mobility to allow dropping under the bar.  This should be added into the design.  For competition in the sport skill development needs to be added to the design (which would include oly lifts, pistols, bounding, double unders, etc) if you aren’t at an adequate level of performance.

Comments about the group:  Overall the group is weak for the direction the sport of CF has taken.  Media recently for the sport has put an emphasis on strength development in spite of promoting true “balance” in fitness and the general components of fitness.  A sport where now the elite can qualify for the American open weightlifting championships but cannot qualify for a state-level high school cross country meet.  However, we believe that if we continue to train for balanced fitness, using Crossfit methodologies and blending them with strength and conditioning principles, that we will improve fitness long term and be prepared for the opens and the OPTathlons.  That being said, the target for the being group is the opens as previously stated and we must train relative to those tests.  We will be getting into specific prep work for what we guess to be released in the opens, based off the last two years of data.  At the conclusion of the opens, we will have a 2 week de-loading period and will resume with a strength biased program where roughly 60-70% of the volume is targeted towards strength development and gymnastics density work.  The plan per week will be as follows:

Mon- Back squat/Hip speed CP + lactate power intervals squat/upper pull
Tue- Upper press strength + upper press gymnastics density + MGW
tester moderate length – aerobic power target
Wed- Snatch/Muscle up skill work (speed/technical priority).  Tester
involving core, upper pulling gymnastics, heavy bending, heavy oly,
etc.  Ie. High variation no progression per week in design of tester
Thu- OFF
Fri- Speed squatting + heavy pulling + heavy CP capacity based met-con
Sat- Upper strength pressing + gymnastics density + high number of
contractions longer met-con (simple movement design to mimic opens)

We will progress forward from lactate power into lactate endurance through mid-January into all testers through mid-february.  2 weeks out from the opens we will drop volume and taper into the opens with the plan to perform skill work on the opens workouts on wednesday(or a first run of the workouts assuming a release date of monday) and then attack them Saturday.  This will leave little other room for training (hard mon and light work tue/fri basically) in the weekly split that isn't counter productive to the training, but will allow for an optimal finish.  Plan forward from there explained above.

Tuesday, December 18, 2012

Post Competition Recovery

Training at 4p

5 Rounds @ 85%
10 GHD sit ups
10 walking lunges
10s handstand hold
10 BE
10 slammers @ 15#

Didn't time- just moved through.  Also practiced some hip to ring pulls for the MU.  

Reindeer Games Competition- Team

Reindeer Games 2012

1st WOD at 9:45am- "ANTLERS" 10 minute time cap

For time:
30 Muscle Ups
30 Deadlift   275/185
30 Squat Cleans   185/125

7:23- took us a bit longer than anticipated- the squat cleans really gassed the guys and the muscle ups became really hard.

I started with the HSPU and did 27 straight, then the last 3.  Then the guys switched up the squat cleans in sets of 5 and Becca and I switched up the DL's in sets of 5.  I was very relieved that the DL's felt good.

Any team member can do any task in any order.  Only one team member can work at a time. 

2nd WOD at 12:30pm "BEAR" 10 min time cap (5 minutes each)

One completed full set of:

-power or squat clean
-front squat
-push press or push jerk
-back squat
-push press or push jerk
Athletes must pause between each movement.  They must completely open hips after each movement.  Overheads must be locked out with feet in original stance.

2 team members have 5 minutes. to complete the heaviest Bear complex  possible (each).  Then the last 2 team members have 5 minutes.  All team members can assist with changing weight.  The combined total of all team mates BEAR will be the score.

Hit 115# and then 120#.  Felt good.

3rd WOD at 3:45pm  “6 POINT”  20 Min. Timecap

For time:
TASK 1: 500m row
TASK 2: 4 rope climbs
TASK 3: 25 thrusters 95/65
TASK 4: 25 KB 70/53
TASK 5: 25 toes through rings
TASK 6: 75 double unders

Team member A begins at Task 1. When Team member A advances to Task 2, Team Member B may begin Task 1. When Team Member A advances to Task 3, Team Member B may advance to Task 2, provided that they have completed Task 1. When Team Member B advances to Task 2, Team Member C may begin Task 1. ETC...

All tasks must be completed in order, by every team member. No task can be done at the same time by 2 different team members. Only 1 team member on a Task at a time. Wod ends when the last team member finishes the last task.


This was our shining moment- I'm not sure of my exact time- but I think it was sub 10:00.  I did the 500m row in about 2:15, the 4 rope climbs quickly, thrusters in two sets- 15, 10, the KBS in 10, 10, 5, T2R and DU UB.  Felt great!

Saturday, December 15, 2012

Pre-comp. MAP

Food:  7a black coffee, post training progenex refuel, mid morning apple, lunch at EarthFare in Augusta was large mixed green salad with mixed veggies, sweet potatoes, and salmon, afternoon snack was a balance bar and several handfulls of sweet potato chips, mixed nuts and a banana for snack around 5pm, dinner ~7p was cobb salad with chicken, sweet potatoes, chicken wings, and mixed sauteed veggies.  

Training at 8am in the hotel "fitness" center:

10 min AMRAP at 85%
10 sit ups
15 Burpees
30 DU

7+ rounds

rest walk 2:00

10 min AMRAP
20 DU
10 lunges
10 DB push press easy (used 15#)

10+ rounds


100 DU UB- completed easily

Competition tomorrow!

Reindeer Games Prep

Food:  8a coffee with coconut milk, post training progenex recovery, tangerine and apple for mid morning snack, lunch ~1p large mixed green salad with roasted root veggies, mixed veggies, balsamic vinegar, and roasted salmon, popcorn and sweet potato chips for snack on the drive to Augusta, dinner was mixed green and veggie salad, shrimp cocktail and chicken wings, zone bar for late night snack.

Training at 9am

Bear Complex work:

warm up clean and jerk portion at 95# and 105# then set the clock for 5 minutes:

Hit 115# with ease, then 120# pretty easily.  Didn't have time to try 125#.  So, I will have time for 2 attempts.  Depending on how the warm up goes, I plan to open with 115# if I don't get much warm up- and 120# if I do.


2 Rounds of:

200m row
2 rope climbs
10 thrusters @ 75#
10 KBS @ 62#
10 T2R
50 DU

Rest 5 minutes.

First round I went out too fast on the row and had a hard time recovering.  Finished in 4:40, then next round went slower on the row, did the rope climbs quickly, UB thrusters, and 2 sets of 5 KBS, UB T2R, and tripped once on the DU.  Finished in 3:28- Huge improvement.

Wednesday, December 12, 2012

85% 500m Row x 8

Food:  7a coffee with coconut milk, post training progenex recovery, apple mid morning, lunch ~12p of mixed green salad and roasted veggies with hg egg and deli turkey, banana and zone bar for snack, dinner at Luellas was chicken wings, green beans and mixed green salad. AZIC before bed.

Training at 7:30a

Row 500m @85%
Rest 2 min
(goal same pace per round, if you fall off by 2 seconds from set to set take a 5 min break and start where you left off, if it happens twice, shut it down for the day)


Found it very difficult to maintain pace.  

Tuesday, December 11, 2012

DL, Dips, and some alactic stuff :)

Food:  7a coffee with coconut milk, post training progenex recovery, lunch ~noon of chicken wings, sweet potato, and mixed green salad, HB egg, nuts, and veggie chips ~4:30, dinner at 6p from Marco's large greek salad w/o cheese, and a large meatball, azic and paleo chocolate chip cookie before bed.

Training at 8 am

A. Clean grip DL; build to a tough 3 TnG

B. Weighted dip; 5, 5, 5; rest 2 min

10#, 10#, 10#
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively

Round 1: 9, 8, 5= 22
Round 2: 10, 9, 4= 23
Round 3: 11, 8, 5= 24
Round 4: 10, 8, 5= 23
Round 5: 11, 9, 5= 25

Felt good- dead lift was a pleasant surprise.

Monday, December 10, 2012

Switch to Being. BS, HSC, Thrusters, and C2B chinups

Food:  8am coffee with coconut milk, 1.5 HB egg, apple, and nuts ~11a, Progenex More Muscle shake at lunch, and some bites of veggie chips,  post training Progenex Recovery shake ~5p, zone bar ~7p, dinner of 1/2 sweet potato, smoked turkey, and some fruit.  Paleo chocolate chip cookie before bed :)

Training at 4pm

First day back on  Being:

A. Back squat 8, 6, 4, 2; rest 2 min
145 (video), 155, 160 x 2 x 2, 165 x 2 (forgot to go up in weight for the 4th set so did an extra set at 165.

B. Hang squat clean; build to a 10 rep max in 3 attempts

85# x10, 95# x 10 (video) 

C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds

10, 6, 5, 6, 5- Becca and I both read this wrong and did the thrusters as a set of 5 w/ 10s btwn- so needless to say it really sucked.
C2. 15 unbroken CTB chin ups x5; rest 3 min

5+5+5, 7+4+3+1, 5+4+1+4+1, 4+4+4+3, 5+5+5- Grip was my limiter.  Did this as a set of 5 with 1.5 min rest btwn- really need to work on my reading skills.

Sunday, December 9, 2012

Sunday- more bear complex work and 30 HSPU for time

Food:  8a coffee with coconut milk, post training progenex recovery, lunch ~1p of chicken wings, collards, and small sweet potato, progenex more muscle shake ~4p, dinner of tilapia, mixed green salad, green beans, and parsnips, azic before bed.

Training at 10a

"Officially" an off day, but went in to the gym to work on split jerks and behind the neck jerks off the blocks- hardest part is lowering down onto my back.  Worked up to 115#- feel really comfortable there.  Hope to get 120# at the comp. next weekend.

Did 30 HSPU in 1:25 UB- did it last week in 1:20 by breaking at 20, then doing 2 more sets of 5.  We'll see how adrenaline affects this in the competition.

Also worked on 125# squat cleans- this is a fairly heavy weight for me to do repeatedly.

Saturday, December 8, 2012

Recovery MAP and Bear Complex Work

Food:  7a coffee with coconut milk, post training Progenex Recovery,  lunch at Greenlife was large mixed green salad, roasted carrots, mixed veggies, and cod, 1/2 zone bar snack, Progenex More Muscle shake at 4pm, dinner at 6p was mixed green salad, veggie soup, and fresh rolls, snack of hb egg, leftover wings, and mixed nuts. AZIC before bed.

Training at 7am

10 min amrap @85%
5 CTB chin ups
5 burpees
20 double unders
row 200m
rest 5 min
4 rounds + 5 C2B +5 Burpees +20 DU + 160m

10 min airdyne @85%
96 cals on AD

Friday, December 7, 2012

Recovery Row and Bear Complex work

Food:  8a coffee with coconut milk, post training progenex recovery shake, lunch at 1p of leftover gf steak, 1/2 sweet potato, and salad with peas and green beans, more muscle protein shake at 4:30p, dinner at Luellas of chicken wings, collards, and a salad, AZIC before bed.

Training at 10am

2K Z1 (50% pace) Row

Bear complex work:

85#, 105#, 115#, 120# PR


Thursday, December 6, 2012

Last day of testing- FS 1RM, Snatch 1RM, AD 3min

Food:  8a coffee with coconut milk, post training progenex recovery, lunch was leftover gf steak w/ 1/2 sweet potato, mixed green salad, and applesauce, several bites of trail mix and whey protein shake w/ bananas and cocoa ~4p, dinner at EArly Girl at 6p was large salad w/ grilled chicken and balsamic dressing, curry carrot raisin salad, and fried apples, several bites of veggie chips and AZIC before bed.

Training at 10 am

A. Front squat; build to a max
150#- 5# PR 

B. Squat snatch; build to a max
85#- 5# off my pwr snatch PR- just didn't want to power snatch it and then squat it... My squat snatch needs work, clearly.

10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/110
(power or squat)

51 reps (finished the first 50 in ~6 minutes), surprised myself with a PR at 95# (end of video)- it was a power snatch, and it wasn't beautiful- but very pleased nonetheless. 

Rested ~10 minutes then:

Airdyne 3 min for max cals/miles (report both)
Rest 10 min
no pacing, all out efforts

53 cals- 1.1 miles
51 cals- 1.09 miles
48 cals- 1.07 miles

Had "FRAN" cough for about 45 minutes after

Tuesday, December 4, 2012

Incline BP max, AMRAP ring dips, and 10 RFT T2B and push ups

Food: 7 am coffee with coconut milk, mid morning HB egg, apple and mixed nuts, post am training progenex recovery, post pm training protein shake w/ refuel, snack ~4 HB egg, walnuts, and some veggie chips, dinner at 6p GF steak, sweet potato, green beans, and mixed green salad, AZIC before bed with the LAST piece of my delicious paleo birthday cake!!!!! :(

Training at 10:30am

A. Incline bench press; build to a max
B. Amrap ring dips in 5 minutes (begin the 5 min with 1 amrap unbroken
set and record score)

15 UB then sets of 3s and 5s for a total of 46
10 rounds for time:
10 toes to bar
10 hand release push ups

11:37- everything was hard, esp. pushups after AMRAP ring dips

Training at 2pm

WOD 3 from Reindeer Games- did together as a team in this order:

Rick, Sean, Becca, and myself.

500m Row
4 rope climbs
25 Thrusters (95#/ 65#)
25 KBS (2 pd/ 1.5pd)
25 T2R (toes through rings)
75 DU

20 minute time cap

Team time= 17:00
My time= 11:11

Monday, December 3, 2012

More testing and "Karen"

Food:  8a coffee with coconut milk, pre training refuel, post training Progenex Recovery, lunch ~1p of leftover gf steak, sweet potato fries, salad with peas and green beans, and a handful of Stele's trail mix (that included m&m's), afternoon snack ~4p of HB egg and an apple, dinner at Luellas was a sweet potato, wings, and a salad, AZIC and the rest of my (paleo) birthday cake before bed.

A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30x0 tempo rear foot elevated split squat

40# DB/ hand- 6 reps both sides

B. Take 10% of CGBP (10# DB) from 11/30 and perform 1 amrap set @30x0 tempo on each arm of:
    -Elbow on knee external rotation- 19 reps both sides
    -Powell Raise- 12 reps both sides

"Karen" 150 WB for time.

17s off my PR from the open last year- that was disappointing, but honestly I had a really hard time getting excited for this. My limiter was breathing which surprised me. I did 15 sets of 10 reps with little rest between sets- if I had it to do over again (please God no!) I would AMRAP in the beginning instead of pacing so much. I also noticed from the video I had really good depth and I know it was questionable the first go round, so that may contribute to the poorer performance. Onward.

Previous Karen time = 7:23

Sunday, December 2, 2012

Pwr Snatch, CGBP, and Pwr Clean max

Food:  8a coffee with coconut milk, post training progenex recovery, lunch at Greenlife was mixed green salad with eggs, sausage, mixed veggies, and balsamic vinegar, progenex more muscle shake @3:30pm with some raw pecans, dinner ~6p steak with sweet potato and parsnip "chips", salad, and green beans, AZIC and leftover paleo birthday cake before bed :)

Training at 10:00am

A. Power snatch; build to a max

85# (video 1)

90# (ties PR, video 2)

B. Close grip bench press; build to a max
105# (5# PR)
C. Power clean build to a max

125# (ties recent PR) 

1st attempt (F) at 125#

Rest exactly 2 min

D. Power clean; amrap in 8 min @90% of C

110#- 39 reps (1 F)