Baby workout after the accident

4 Rounds for time:

11 burpees
22 push ups
33 sit ups
44 air squats

Took it very easy- took about 16:00

The GHD accident... and my man traps that saved me.

After a great meeting at Asheville Middle School for the IRL program and Iron Girls, I came back to the gym to get a workout in before lunch. As usual, I was hurrying and had a lot on my mind- I have my hand in many fires right now between grad school, Iron Girls, CFA, and being a mommy to a very spirited 6 year old. So, I quickly changed and began my warm up routine:

2 rounds not for time:

20 cals on the AD
15 GHD SU
15 Hip extensions
10 push ups
10 pull ups
10 lunges
10 PVC pass throughs

10 OHS with PVC

On round 2 as I jumped on the GHD, I placed my right foot in and was bringing my left foot up as I pushed back in to the sit up. My right foot then slipped out before my left foot was in and I crashed into the metal stand below with my neck hyperextended. I saw stars and was extremely disoriented. Fortunately there was a gym full of people who immediately called 911- I was collared and transported to the ER. After some waiting and testing, I was released with a minor concussion and bruising. The next day I had  memory recall issues that resolved pretty quickly. I cannot express to you how scary this was - it happened in the blink of an eye on a piece of equipment I use every day. In coaching I often tell clients to "move deliberately", meaning to be in the moment and focused on training. Clearly this is advice I also need to heed. Thankfully this could have been much worse and I am so fortunate to be strong and resilient. Onward, with purpose and diligence. 

January 18th- Sunday

Sunday- my first "real" workout after the "accident"

5 Rounds of for max reps of:
1 min of Strict Pull ups 8, 10, 10, 10, 11= 49
1 min of DB Hang Squat Clean Thrusters, 50/35-Used 25# 9, 10, 10, 10, 11= 50
1 min of Row for Calories 8, 9, 10, 10, 12=49
1 min of Bench Press, 135/95- Used 75# 8, 11, 10, 11, 11= 51
1 min of Rest

Tuesday January 13- row repeats, again and 20 MU for time

1. Conditioning
5min Row, 2:30 rest (1127m)
4 min Row, 2:00 rest (918m)
3 min Row, 1:30 rest (699m)
2 min Row, 1 min rest (476m)
1 min Row (265m)

Averaged 2:05 pace

2. 20-Rep Benchmark
20 Muscle ups for time

13:00 BMU

Monday January 12- more thrusters

1. Conditioning
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

10:02

2. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 135/95- used 75, should have used 65#
15 Power Cleans, 135/95
21 Jerks, 135/95- made it through 12 with 75#
Max Reps of OHS, 135/95- none
Score is number of OHS

3. Strength
2×10 Back Squat

legs were smoked- used 95#

Saturday Suckfest

1. Conditioning
20-16-12-8 of:
Power Snatch, 95/65
Burpee
Thruster, 95/65
TTB

19:02- ouch

But then had this for lunch and a LONG nap-

Friday DL, PP, and OHS

1. Conditioning3 RFT:
15 Deads, 245/165
15 Dumbbell Push Press, 50/35

9:35- took my time

2. Strength
5×5 Overhead Squats

65, 85, 95, 105, 115- had more in the tank

3. Skills
EMOMx10
Odd: 10 Overhead Squats, 95/65
Even: 50 Double unders

Wednesday 1K row repeats and snatch technique work

1. Conditioning
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.

4:07, 4:12 Didn't recored the final row- I died so it was something like 4:20.

2. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

Monday 1/5/2015

1. Conditioning
“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″

18:00

2. Snatch
5×1 Snatch From low hang

65, 75, 85, 90, 95, 95 (video), did these from the ground because this is a weaker position for me.

3. Squat
3×5 Front Squat, across

115#- burned after 60 FS

Tuesday 1/6/2015

1. Conditioning
“Team Power Drill”
Teams of two, 5 Rounds each of:
5 HSPU
10 Power Clean, 135/95
15 Burpees
20 KBS, 1.5-pood/1-pood
25 Wall Balls, 20,14
one athlete completes a full round while the other rests, then switch.

No partner today, so rested ~3:00 between rounds to save time.

4:45, 4:32, 4:20, 4:13, 3:34 UB last round

2. Skills
EMOMx10
Odd: Snatch Balance + Sotts Press + 2 OHS 
Even: 50 Double unders

New Year, New Beginnings

Before I start in on training reflections for 2104, I think it's important to mention personal reflections. This past year was perhaps one of the hardest of my life that culminated into one of the best. Funny how life throws that at you, even if you are kicking and screaming. This is especially true for me, the women who has it all under control. Or so I thought. 

At the very beginning of 2014 my partner of 10 years left our marriage suddenly and my world was instantly turned upside down. This quickly threw me into survival mode and my first and main concern was the welfare of my precious daughter, Stele, and the destruction of the family I had so perfectly created in my mind. I was convinced I had it all figured out, and despite our flawed relationship, I was intent on not becoming a statistic. The universe, it turns out, had other plans. 

Several months later, kicking and screaming still, I met someone very special who has since shown me how to truly nurture another human. 

Through this time I discovered many things about myself, some of which I knew and some that honestly surprised me. 

• I can survive anything and being a single mom is not the worst fate a child can face. A dear friend made me keenly aware of this by sharing the wisdom that it is better to come from a broken home than to live in a broken home. Truth.
• Moderation, moderation, moderation. I had spent so much time trying to be perfect that I had forgotten to live a little. Eat some chocolate now and then. Have a drink. Enough said.
• Centering your life on your children is the best way to conceal a broken relationship. Duh.
• Centering your life on your children is the best way to neglect yourself. Damn, there is a lot of pressure to LOVE being with your kids all the time. Well guess what- I need time away from mine. It helps me appreciate our time together. Don't make excuses for this. There is nothing wrong with taking care of you. This leads me into number 5...
• Nurture your relationship with your significant other. Always.
• Have lots and lots and lots of sex with someone you love (that can be you, you know). This is a game changer.
• Prioritize eating well and training hard. Guess what people, ten years will pass regardless of if you have done anything, so put in the work now and you will reap the benefits. 

Start today. Right now. Get up and go for a walk, do some air squats in your living room, park far away from the grocery store entrance. Everyone starts somewhere- everyone. Consistency is the key. Do something everyday. We all work, we all have children, we are all busy. Your health depends on your priorities. Find one hour everyday to train. 

• Eat real food- almost all of the time. When you do this, the chocolate you had suddenly isn't a big deal.  Eat real food prepared simply. That is my number one piece of diet advice. If it has an ingredient list you didn't create in y our kitchen, don't eat it. I am going to quote the Whole 30 on this one:

It is not hard. Don't you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking yoru coffee black. Is. Not. Hard. You've done harder things than this, and you have no excuses.

• Smile. Have fun and enjoy life. Happiness is a choice. Period.

Now, for my training from the past year. I began with a focus on increasing my overall strength and working on correcting some structural imbalances.  I was making great progress, but realized during this time that increasing my overall strength wasn't necessarily making me better at CrossFit, the sport that I love. So, approaching masters age (40 is around the corner) I decided to hop back on OPEX Being but quickly noticed a large priority on upper body pushing (of which I am really strong). This irritated my right arm and I began to notice night tingling that was becoming increasing painful. I then switched to Competitors Training and focused on prioritizing my weaknesses while still maintaining volume. So far this has worked well and my arm is doing fine. 

Over the course of this year I have realized the following with my training:

• Getting faster and stronger is great- but don't loose sight of what you love. This is vital for long term consistency and success.
• Listen to your body. It really does know best. 
• Don't go 100% all the time.
• Don't go 80% al the time. 
• Fuel to perform. Carbs are not the devil. I swear sweet potatoes are a miracle food.
• Train with someone better, faster, stronger, etc. than you. 
• Squat more. It gives you a nice ass. 
• Heavy weight= more muscle= look good naked- yes, even for girls.

Now for the good stuff- some training from this week. 

Thursday January 1, 2015

• Clean Jerk Technique- EMOMx9: 2 Squat Clean and Jerk at 85%

Couldn't maintain 2 reps every minute, so did 1 at 130#

• Squat 3×3 Front Squat, across

Used 135#

• Conditioning

“CFC II "

In the order of your choice complete max reps in two minutes of:

Double unders

Deadlifts (Use approximately 60% of a multi-rep max not to exceed 225/155lbs)

Kettlebell swings (24/16 kgs)

Box jumps (24/20)

One minute rest between each two minute period.

349 reps

Friday January 2, 2015

1. Jerk

work up to a heavy single- 135#

2. “Luke”

400m Run

15 CJ, 155/105

400m Run

30 TTB

400m Run

45 Wall Balls, 20/14

400m Run

45 KBS, 1.5-pood/1-pood

400m Run

30 Ring Dips

400m Run

15 Lunges, 155/105

400m Run

30:00- did with Mark and about 85%

Saturday January 3, 2015

For time:

21 power snatches 95/65

21 burpees

21 pullups

15 OHS 95/65

15 burpees

15 pull ups

9 squat snatch 95/65

9 burpees

9 pullups

8:53

+ 

Tabata mash up

V holds

Supermans

MAP 2 10 minute AMRAPS

10 minute AMRAP @ 85%

Row 200m
25 DU
25 shoulder touches
5 rounds

Rest 4 minutes

10 minute AMRAO @ 85%

8 WB (14# to 10' target)
8 T2B
8 bar jump on and over 20"
7 rounds

CGBP, 2, 12 min EMOMs, WB, PCand J, and bar MU wod

A. close grip bench press build to a tough 5

95 x 5, 100 x 4

B. emom – 12mins
odd – Push press TnG x 5 60% of 1rm + 20 DU- 80#
even – CTB chin ups 7-10

C. emom 12mins
odd – HSPU x 8-10 UB
even – pendlay row x 4-5 95#
+
for time
30 wall balls 20# 10′ target
20 PC and jerk 135/95#
10 MU (did Bar MU singles)

11:20

Notes:
- take your time for A
- speed focus on both emom
- record time on workout

Power Clean TnG PR and Hot Shots 19

Power clean TnG x 3

135#

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

36:35

DL PR and DU and T2B

DL 225# x 4

A. : Fire (Time)

50 Double Unders
10 Toes 2 Bar
40 Double Unders
8 Toes 2 Bar
30 Double Unders
6 Toes 2 Bar
20 Double Unders
4 Toes 2 Bar
10 Double Unders
2 Toes 2 Bar
10 minute cap or rest remaining time left until the 10 minute mark. At exactly 10 minutes begin part B.

2:34

B. : 700m Run to Left (Time)

Run the block of the gym turning to the left for time.

2:55

FS EMOM and WBs, Burpees and 200m run

EMOMx10: 1 Front Squat, Across

145#

20-15-10-5

WB (14# to 10') 

Burpee 

200m run after each round

8:50 UB

Team DT

“Team DT”

5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of  the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

Rested equal work time.  Total time was 15:45 with Rest.
time per round:
2:19, 2:15, 1:45, 1:45, 1:37

Day 148

A. Snatch Double (low blocks) - Max 12 Minutes

100#

B. 12 Min AMRAP

   350 meter Row

   10 HSPU

   40 Double Under

   25 thrusters 45#

2 rounds + 350m + 10 HSPU + 4 DU

Day 149

A. Back Squat 145#-Max 12 Minutes

5, 4

B. Front Rack Yoke Carry 175#-Max 8 Minutes

80m, 40m

C. 15 Min EMOM

10 x Burpee AFAP- :25

8 x Kipping C2B (pronated)- UB

Airdyne x 30 seconds @ 90%- 12 cals

Friday 8/21/14

2015 Regional and Open Athletes

Squat clean 1.1.1
145 PR

1. 3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20
16:11

Wednesday 8.20.14

2015 REGIONAL& OPEN ATHELTES

1. Jerk

1RM

145#- ties PR

3. Accessory Work

With a partner complete 2 rounds of:

20 DeadLifts, 185/135

20 Sumo Deadlifts, 185/135

20 Stiff Leg Deadlifts, 185/135

20 Double Russian KB Swings, 2pood/1.5pood- used 96# KB

One partner completes all 20 reps of a movement while the other rests then switch.

Did 1 round resting equal to work time.  Then did the class wod:

Did 86 reps and 67 cals

WOD

Complete 3 Rounds of A1/2: 

A1. : Metcon (3 Rounds for reps)

45s 1-arm DB SDHP-alternating - Moderately Tough NTE 55/40lbs.

45s Burpee Box Jump overs (NTE 24/30")

Rest 30s. 

A2. : 90s Row for Calories (3 Rounds for reps)

Complete 3 Rounds.

Rest 3 Minutes b/w A1 & 2.