Tuesday, December 22, 2009

I get why Golden doesn't come workout anymore

He is sick of constantly getting the beat down from a girl. Little did he know I was going to be in Kyle's class tonight. And guess what happend?

Joc-4:04 (scaled up)
Golden-4:06 (regular rx)

As Daniel would say, booooyaaaaa!

Sunday, December 20, 2009

87!

New PR on my C&J. 87 Baby! That's 191 lbs. 200, here I come. And more importantly, Tamara here I come!

Tuesday, December 15, 2009

Holiday Party 2009


CrossFit West Owners and Trainers Sam, Cliff, Jocelyn, Kyle, Jason. I love us.

Wednesday, December 9, 2009

Slacker!



Well, only in my blog duties. Slacking in my training and daily activities- I have not. In fact lots and lots has been going on hence my lack of posting. Jeese, where to start? Well, let's start with the CrossFit Football Cert this weekend.

First, Go Bears! The CF Football Cert, run by Cal Bear Alum John Wellbourn, was a blast. It far exceeded my expectations. John, Raphael Ruiz, and Max Mormont really know their stuff and without a doubt everyone got their moneys worth. My favorite was the agility and change of direction drills as well as the many different dynamic warm ups that Raphael put us through. These are things that are incredibly important in any functional or athletic training and yet get neglected all too often in CrossFit. Not to metion, when you get a chance to compete head to head with people it's like being a kid again. You get that healthy dose of competition while pushing yourself to dig out the super athlete in you. I love it. My hat's off the the CF Football Crew.


Today Catalyst Day!

Back Squat
71% 10x3
77.5 x10x3

SN DL
55x5
60x5
65x5

5 Rounds
5 HSPU
5 Double Unders

Me- 1:57

Sunday-CF Football Day 2
3 cone short shuttles
L Drills
Long Shuttles
- lots of them!

2 Rounds-2 min each station

Manual hip resistance (30 sec ea side)
Short shuttle sprint races
P. Clean and Jerk (95)

Saturday-CF Football Day 1
3-6-9 Deadlift/Pull Up
1-2-3 Resisted Sprint
(the sprints are performed between Deadlift and Pull Ups each round)

Me-6:10

Friday

Snatch
to 60Kg

Sorry to report Leah, I did not make the 69kg lift. But I will before the month and year is over!

P. Jerk
51x2
60x2
60x2
62x2
65x2
(reminder: all strength is in kilos)
50m Broad Jump

Me: 24 jumps

Then take that number and do the the following for time:

24 Push Ups
24 Thrusters (95)
24 Wall Balls (14)

Me-5:50

That was hard after everything else. I could barely string 3 thrusters together at a time. Ouch. Good stuff though.



Thursday, December 3, 2009

Rest, Snatch, Football!

Steve Willis, Matt Swift, Kyle, Me, and John Wellbourn (of CF Football)

Resting up today for some heavy snatches tomorrow and the CF Football Cert this weekend in Oakland! I've been waiting for this one for a while and we''ve got a whole crew on board ready to rock and roll. It's going to be great. As John Wellbourn said, were going to "get our money's worth" at this one. I think I'm actually most excited for the workouts- although I can't wait to learn more about Football's programming as well as learn some new agility and change of direction stuff.


Alright snatchy snatch... 69, let's do it!


Wednesday, December 2, 2009

Days 2 & 3

Wednesday @ Catalyst

F.Squat + Jerk
65x3+1
69x3+1
73x3+1

SLDL
55x5x3

300m Row
20 Sandbag P.Cleans (40)
10 Sandbag Half Moons (18)
300m Row
10 Half Moons
20 PC
300m Row

Me-6:23

*Next time Tamara!

Oops- forgot to do my DB weighted Sit Ups. My Bad Team.

Tuesday

P.Clean
(60x1, 64x1, 68x1)x2

P.Press (70%) 49x3x3

AMRAP 8 Min
8 OH Squat (95)
8 Box Jumps (24)
8 Ball Slams (25)

Me-5 rounds

4x8 K2E

Explanation- From now on I will be posting all strength training weights in Kilos. I figure it's more important for my coach to know what the hell is going on than anyone else. Metcons will reflect pounds since it's usually pretty standard.

2.2 1lbs = 1 kilo

Monday, November 30, 2009

This is going to be great!

Day 1 of my new program.

Back Squat
163lbsx10x3

SNDL
113lbsx5
123lbsx5
133lbsx5

Handstand Holds 5x max seconds

1) 1:24
2) 1:34
3) 1:38
4)1:42
5)1:21

3 Rounds
20 Pull Ups
20 KB CrossChops (35)
20 Sit Ups

Me-7:19

That was fun. I can already tell this is going to make me so much better. Thanks Aimee!

Sunday, November 29, 2009

PP

Established Max for P.Press

153lbs

Saturday, November 28, 2009

Death by Tabata

'Twas another Catalyst Day and unfortunately it was a sluggish day for me. I had a tough time committing to getting under that snatch. It might have something to do with the fact that I dropped a 153lb snatch on my neck the other day that I'm still sore from. I know- excuses, excuses.

When I got back into town I stopped off at the box to time Kyle on his CF Football wod. I was pretty inspired so I decided to give it a go. I'm glad I did. It was fun. It kicked my ass and I'm still coughing from it.

Snatch
132lbs

C&J
165lbs

Death By Tabata (alternating between DL and Burpee)
Deadlift (130) 15,11,9,8,10,7,7,10
Burpee 10,7,7,7,6,8,6,9
= 137 Reps

Oh, and Kyle beat me by 1 rep.

Thursday, November 26, 2009

Kyle's Thanksgiving Special

Jerk
153x1x3
163x1x3
173x1x2

4 rounds
AMRAP 5 min each round-1min rest between each
5 HSPU
7GHD Sit Ups
21 Double Unders

1. 3 +5hspu+5ghd
2. 3 +5hspu+7ghd
3. 4
4. 4

Finaly figured out a rythm after a couple rounds. Thanks for the workout my dearest Kyle. Happy Thanksgiving!

Wednesday, November 25, 2009

Leah and Me

Leah and I had some olifting and agility fun today. Olifting never gets old, but the agility stuff was the real treat today. It was nice to be explosive and change directions. It's like playing a game. Nice job Leah!

Clean
143x1x3
153x1x3

Agility work (not for time)

Cone shuffles- 8x3
3 Dot Sprints- x6
180 Drill- x 6
L Drills- x8

Tuesday, November 24, 2009

Summit fiasco

I'm not sure what I'm more sore from- all those F. Squats and RDL's today or from sitting in front of a computer all night following all of the drama.

I was not there and I don't delve where I don't belong. But one thing is for sure, I am a better athlete today because of Greg and Aimee Everett as well as Robb Wolf.

www.robbwolf.com
www.cathletics.com

F.Squat
145x5
175x5
185x5
190x3
185x5

RDL's
95x8
115x8
125x8
135x8
145x8

3 Rounds
7 H. Cleans (105)
21 Box Jumps (20)
2 Rope Climbs

Me-7:31

This was a fun one. Vero and I were neck in neck the whole way. Once again, she pushed me hard. Thanks Vero!

Sunday, November 22, 2009

Light Day

Snatch- 65%x2x5
103x2x5

C&J-65%x2x5
123x2x5

Saturday, November 21, 2009

Olift day only

Snatch-heavy single
143lbs

C&J-heavy single
163lbs

Black box summit lectures and videos: http://www.sicfit.com/

Thursday, November 19, 2009

That Bitch Fran

"Fran"

3:34

400m sprints x3 (3 min rest between)
1:38
1:36
1:35

GHD Sit Ups
3x20

Fran was 11 secods slower than last time:( I guess that's the sacrafice you make when you spend time on longer metcons for 4 months. Boo.

I did, however, discover during my sprints that my overall time ends up better when I sprint full out until burn out, even if it ends with a slow lung weazing jog, than if I try to pace it out. Plus, that makes me fitter anyway.

My new programming with Aimee doesn't start until she get's back from the Black Box Summit so I think I might try to get a few more storms in before then. I can't wait!

WEDNESDAY @ Catalyst

Snatch

55x1x5

(121lbs/80%)

OH Squat

55x3
57x3
60x3
62x3
65x3

(143lbs)

4Rounds
10 Rope Pull Ups
10 P. Cleans (115)
10 Half Moons w/sand bag (25)

Me-10:23

I flaming heart going to Catalyst. I had Aimee put me through a metcon today and it hurt! My lungs burned they way they do when you first start doing CrossFit. Plus, it was full of movements that were unfamiliar to me which made it tough but exciting. I realized that even in CrossFit where you are constantly varying your movements and time domains, you still find yourself very comfortable with everything. It was so great to have a coach there pushing me through it, making me do something outside my comfort zone.

I've been getting so much stronger and better since going to Catalyst. I started doing the math and realized that the qualifiers are a little over 5 months away and it's time to get even more calculated about my training. After talking to Aimee and working out it was quite obvious that even though I've been very regimined about rotating through strength movements, periodizing to some degree, shuffling time domains and movements in my metcons, that I was still "coddling" myself as Aimee put it, without even meaning too.

So today I asked Aimee if she would do my programming for me and she agreed. I'm super excited about this. I think Aimee is a talented athlete and coach and I trust her very much. It is quite apparant that she knows what she is doing- Jolie has been under her since before the games, had an amazing performance, and coninues to get strong as shit. The whole atmosphere is full of serious athletes- Tamara, Jolie, me, just to name a few. It's nice to be around.

So, 5 months out. Time to crack down. It's NorCal No.1 or bust baby!

Tuesday, November 17, 2009

Monday



Snatch
113x1x5


C&J
143x1x5


Back Squat
213x1
223x1
233x1

Sunday, November 15, 2009

@Open Gym

Snatch
93x1
103x1
113x1
123x1
133x1
143 Fail

C&J
133x1
143x1
153x1
163x1
173x1
183x1
193 Fail

Friday, November 13, 2009

Me and Daniel and a date with Nate.

Hey that rhymes.

Split Jerk
133x1x3
143x1x3
153x1x3
168x1x3
173x1x3

"Nate"
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB Swings (53)

Me-11 Rounds + 1 Musle Up (with 30 seconds to go:)
Daniel 11 Rounds- just in time

Sooo, I had my classes do Nate today and we ran out of Rx'd Kettle Bells so I offered to stay after and do Nate with Daniel. Let's just say he's my current nemesis. Cliff is hurt, and Golden... well, there's just no competition there anymore :) Yesterday, Daniel out Snatched me (er Cuban Pressed) by 2 pounds. So, in the CrossFit world where we are allowed to bounce snatches off our heads I suppose he beat me.

Today was a different day. I PR'd on Nate by 4 rounds. I need to learn to manage my last round a little better because I could have had 12 rounds. I panicked a little as we were running out of time and tried to rush my last muscle up which resulted in a waisted rep. By then, I would have needed to rest too long to get that last mu and then finish the remaining HSPU and KB Swings. I'm confident, however, that there is 12-13 rounds of Nate in my near future.

Nice job Daniel:) Golden, you better hurry up. You've got Murph AND Nate on your plate now buddy!

Thursday, November 12, 2009

Someone special to me once said, "Jocelyn, it just gets better."

And you know what? She was right.

Snatch
103x1
113x1
123x1
133x1
143x1 PR!
148x1 PR!

F.Squat @70% (for speed)
163x2x5

Tabata Couplet
C&J (130) 5-4-4-4-5-4-4-4
Squat 19-15-15-15-15-14-15-17

*Movements were alternated between 20 second rounds-ie: first 20 seconds C&J, second 20 seconds Squat, and so on. There was a one min rest at the half way mark. Vero killed me on the squats today (she averaged like 19!), but I took the cake on the cleans at twice the weight:)

Tuesday, November 10, 2009

Sunday, Monday, Tuesday

Tuesday

Snatch
83x1
93x1
103x1
113x1
123x1

Snatch Grip P.Press (behind the neck)
83x5
93x5
98x5
103x5
108x5

50,40,30,20,10
KB Swing (35)
Double Under

Me-10:54

Monday

Back Squat
200x5
200x5
200x5
200x5
200x5

AMRAP 12 Min
3 Bear Complex (95)
2 Muscle Ups

6 rounds-12:53

*Bear Complex= 1 Power Clean, 1 Front Squat, 1 P.Press, 1 Back Squat, 1 Rack Jerk

Sunday

Olifting Day @ Open Gym

Snatch
Heavy Singles up to 138

C&J
Heavy Singles to 178

Thursday, November 5, 2009

And then she takes me down!



5 Rounds (where the following is 1 round)

400m run
2 rounds
3 Deadlifts (185)
6 Pull Ups
9 Push Ups
12 Box Jumps (20)


Me-26:00

Vero-23:16


Vero absolutely smoked me. Even so, trailing her made me push it harder than ever. We both felt like we were either going to faint or barf during the final round. Thank goodness we did neither. But we agreed it would be good to do something in this time domain together more often. Great job Vero! Evil programming Kyle:)

Tuesday, November 3, 2009

Veronator Helps Me Take Down Another

Having the Veronator work out next to me keeps me pushing when I otherwise might no go as hard. I like that. And I like being pushed by strong women. After all, none of the guys seem to be giving me any competition:) (Throat clear- eyes shift to Daniel) Thanks Vero!

Although he beat me in his Max Front Squat at 245lbs (mine is 233) I smoked Daniel in today's WOD. It's great to have some healthy competition followed by some healthy smack talking.

Split Jerk
143x1
153x1
163x1
173x1
183x1

5 Rounds
15 Thrusters (135/95)
15 Ball Slams (40/25)
15 Burpees
15 Double Unders

Me-12:38
Daniel-17:49

Since Vero has promised to work out with me twice a week, today we decided it was fair to put the programming for those days into the Black Heart's hands. That way he can do things like program 400m runs, box jumps, burpees, and rowing to force me to push it. Vero is WAY better at that stuff than me. It's genius really. The only way to get me to push extra hard on my least favorite stuff:)

Alright Golden, come and get it. 40 minutes on Murph or bust!

Monday, November 2, 2009

Girls are Better than Boys

Well, I'm better than Golden AND Chris anyway.

OH Squat
133x3
143x3
143x3
153x3
158x3

12 Rounds
2 P. Cleans (185/133)
7 Wall Balls (20.14)
50 Yard Sprint

Me-11:07
Chris-11:34
Golden-12:14

I suited up and did this one with my class today. I paced myself with Chris C. until about the 10th round. I noticed he kept resting before his P.Cleans so that's when I went in for the kill. I knew I couldn't beat him on Wall Balls or running, but I'm strong enough to clean heavy weight when I'm tired so that's where I've got to game it. It helped having Kyle yelling in my face to stop lolly gagging and reminding me that Chris and I were on par with each other.

I didn't have much to worry about with Golden though. He showed up right at the end and stayed to do the workout after us. I mean, I like to think I'm the superior athlete. But he kept reminding me that he did "Daniel" yesterday with two miles of running or something lame like that. I supposed that does count for something. But I guess we'll find out when he tries to be 40min on "Murph" this weekend... well rested;)

Thanks for making me win Kyle!

Saturday, October 31, 2009

Halloween

Although I was a bit groggy and neurologically fatigued today it was another fun day at Catalyst. We lifted in our costumes. And although I didn't PR in the Snatch or C&J, I did win Jade's 1st place costume award:) (It may have had something to do with the fact that she painted my black eye for me-I was a derby girl). That, and I PR'd on my F. Squat. I guess I can't be too bummed about that.

Snatch
40x1
45x1
50x1
55x1
60x1
63x Failed 3x

-132lbs

C&J
55x1
60x1
65x1x2 (oops, forgot to add weight so I did it twice)
70x1
75x1

-165lbs

F. Squat
80x1
85x1
93x1
98x1
103x1
106x1 PR!

-233lbs

Thursday, October 29, 2009

Technically I did beat Golden

I was jealous of the CrossFit Football WOD I had my classes do today. So I decided to do it too:)

Clean
133x1x3
143x1x2
153x1x2
163x1x2
168x1x2

8 Rounds-XFit Football
100m Sprint
8 KB Swings (53)
5 Pull Ups

Me-8:50

then

1000m Row
Me-4:26

Oh ya, and even though Golden and I got the same time on this WOD, technically I gave him an extra second because, although the timer was at 8:51, when I heard him yell time (he was in my class right before hand) I took a second off for what was questionably a second for it to compute in my brain:)

Tuesday, October 27, 2009

Partner in Crime


It's nice to have a partner in Crime. A workout partner in crime. Especially when it's one bad ass firebreather chicka. There's something about having a great athlete to workout next to that helps bring out the fighter me. Today, that person was Vero. She's an elite beach volleyball player who works out at my gym. She's on every bench mark record board, and has represented our box at multiple events including the 2009 CrossFit Games. She's a baller, and she pushed me today.


B.Squat

193x3
203x3
213x3
213x3
213x3

5 Rounds

5 OH Squat (108)
10 Burpees
Me-6:32


Tabata Double Unders
30, 19, 18, 18, 18, 18, 18, 24 = 163

3x20 GHD Sit Ups

If there's anything that makes 5 reps of OH Squats at 108lbs REALLY hard it's 10 burpees per round before hand. Thanks for pushing me today Vero!

Sunday, October 25, 2009

King of the Hill



Today was our first annual King of the Hill Challenge. CrossFit West Santa Cruz vs. CrossFit Los Gatos. Ton's of people showed up to compete and/or cheer on the teams. My team, CFWSC Team 1 was Golden, Daniel, Vero, and me. We showed up strong and ready to compete. There were 10 teams of four people in all. The WOD's were:


Workout A:

AMRAP 10 Min

"2 min defense"
1 Power Clean
3 Hang Cleans
2 Jerks
30m Sprint


My team- 42 rounds
First Place


Workout B:

Max Deadlift

Me- 313lbs
Team-1496lbs...Damn!
First Place


Workout C:

Team-80,60,40
Snatch
Pull Up

My team-7:44
First Place


It's always fun to compete as a team. Something about having teamates relying on you to perform helps takes me to another level. I love that. Great job guys!

Saturday, October 24, 2009

PRville

Great coaching. Lifting heavy weights. Resting. Pr's. These are a few of my favorite things.


Snatch
35x2
40x1
45x1
50x1
55x1
60x1
62x1 PR!
64x1 PR!

translation: 141 pounds
and getting awfully close to my body weight:)

C&J
45x1
55x1
65x1
75x1
80x1
85x1 PR!

translation: 187 pounds

There's a reason I just love Catalyst Days!

Thursday, October 22, 2009

On Cleaning and Jerking Cliff's Body Weight

C&J
133x1x2
143x1x2
153x1x2
163x1x2

Metcon:

5 Rounds
12 HPC (95)
30 Squats
7 Ring Push Ups

Me- 8:32

Today was fun. I kept the clean a jerk pretty light so I could just practice my technique. Although, I made sure to at least lift more than Cliff's body weight so I could remind him while he was hanging around that I can Clean & Jerk his ass:) I thought I'd be a little faster on the metcon (or rather hoping since Chris Carlson had just done it in 7:30 during my class). I was hoping for sub 8 min but the squats proved to be a little more taxing than I was expecting. The ring dips were easy though. Hey, I was just looking for a little healthy competition and smack talking today.

Wednesday, October 21, 2009

Deadlift. Period.

Deadlift
205x5
235x5
245x5
250x5
255x5

People who wake up super early, work out, and get back home before the sun ever even rises, are crazy. Dedicated. Admirable. But crazy. I tried. By default of coarse, as I'm covering one of my trainers early classes this week. It didnt' work out too well for me, that workout. Hence all I got in today was Deadlift. So I figure I'll get one more good day in tomorrow which will give me a rest day before my favorite day of all- Catalyst Day.

Tuesday, October 20, 2009

Scaling your own wod?

Split Jerk
133x3
143x1x2
153x1x2
163x1x2
173x1x2

5Rounds
7 OH Squats (83)
1 Muscle Up
30 Double Unders

Me- 8:59

Jerk boxes would be nice. That way I could do sets of 2-3 at a heavy weight without having to drop it and clean it. Once I get above 140 I just don't like to try and lower the weight in a controlled fashion.

About the metcon: I programmed it, and then had to scale it for myself. Stupid right? It should have 2 muscle ups per round but I scaled for two reasons: first, I've been having some shoulder issues in my left shoulder that hurts mostly when I do ring dips; but mostly, I have to take too much time between muscle ups so it lowers my intensity too much in workouts like this. I wanted to fly through it fast.

Monday, October 19, 2009

Back to the CrossFit Grind

F. Squat
175x3
195x3
205x3
205x2
205x3

Press
85x3
95x3
95x3
95x3
100x3

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Me- 40:00

Yuck.

Sunday, October 18, 2009

Bad Girl Open



3rd Place in my weight class! Woo hoo! I'm tired so I'll give the deets tomorrow. Let's just say Greg and Aimee's whole Catalyst crew did great. Fun stuff. And many thanks for such great coaching!
UPDATE: So, lot's of Catalyst's ladies competed yesterday. Jolie, Tamara, Kelly, Audra, Diane, Jade (Aimee's daughter), and of course Aimee herself. It was great. In my weight class (69K) Aimee took the cake, 2nd was Diane, and me 3rd. Every one of the Catalyst girls metaled in their classes as well. Greg and Aimee are obviously doing something right!

Thursday, October 15, 2009

Rest as Rx'd

Mostly rest today with exception of about 5 MH Snatches. This, of course, was prescribed by Aimee whom I'll proudly call my Olifting coach. After all, I'm competing in my first Olifting meet this weekend "The Bad Girl Open." It's mostly just for fun but I'm super stoked about getting to compete for realsies. Especially since I know what the workout will be and that there will be no running or wall balls or burpees, but just the lifting of heavy weights. Hurray!

Wednesday, October 14, 2009

Rest

Why is it that during an ice-breaker, when the whole room has to go around and say their name and where they are from I get so incredibly nervous? It's like, I know my name, I know where I'm from, this shouldn't be a problem.


REST

Coffee and Olifting

My body hurts from yesterday. My lats and biceps from those C2B Pull Ups... Ouch! I didn't even realize that part of the workout yesterday was that bad. Here I thought the box jumps were the culprit.

The only thing that got my butt in gear today was my growing love for olympic lifting (that and a nice big cup of evening coffee- yes, during my workout). I wasn't sure I'd have any pop at all but it's just so damn fun to Snatch and C&J, and sice I'm having so much fun doing it, and getting better at it almost every day, I had lot's more in the tank than I expected.

Lots-O-Reps today:

Snatch
83x1
93x1
103x1
108x1
113x1
118x1
113x1
118x1
113x1
118x1

C&J
103x1
113x1
123x1
143x1
153x1
163x1
173x1
183 Fail
183 Fail

then

1 Muscle Up
(on the min, every min, for 10 Minutes)

Me: 10 total (no fails)

I seem to have reached a sticking point right around the 183lb mark. I feel super strong but for some reason I feel like it just so happens that the times I've gotten to that weight, I'm just worn out for whatever reason. It's just the way the cookie's crumbled so far. I feel so much stronger than that though. One of these days when I'm well rested I'm getting 200 dammit!

Tuesday, October 13, 2009

CFSC

Monday: I took a visit to CrossFit Santa Cruz for a 20 min brutal AMRAP. Danielle, one of the CFSC owners, got some firebreather girls together for some action. It's always nice to have a change of scenery and energy. Something about it makes you dig a little deeper and push through moments when you might otherwise rest longer, or worse, quit. Thanks for having me girls!

AMRAP 20 min
3 OH Squat (103) -scaled up from 75
6 Box Jumps (30)
9 C2B Pull Ups

Me-10 rounds

This HURT. Box jumps just hammer me. I was breathing the way I imagined I should have been breathing on my long run if I'd push myself. Maybe I should do my next 5k with them too:) Great workout.

1 hour later I returned to CFWS for my strength work. I though I'd be toast but to my pleasant suprise I was quite strong.

Back Squat
185x5
195x5
195x5
200x5
210x5

165x3
165x3
145x3
-last three light sets for speed

Sunday, October 11, 2009

Fine, I'll go for a run

Yesterday: I was just having so much fun olympic lifting. So I started out in an efort to Snatch and Clean and Jerk for a 3rd day in a row. After a few snatch attempts I realized I was pretty fatigued. So I decided to C&J instead. But the result was the same. So I hung it up and went through my journal. It had been a while since I did anything in a longer time domain- specifically a longer run. And since I had made the commitment to mix up my time domains, weight volumes, and movements I sucked it up and went for the long run.

Workout:
5K

Me-30:02

I mapped out 5k On http://www.mapmyrun.com/ so I know it was pretty exact. It was cold out and while I was running (and complaining diligently in my head) a few things dawned on me. This is only hard because it's boring and it hurts my joints. Other than that, after everything else we do, it's quite easy. My lungs were fine. I could have had a conversation the entire run. Granted I was going SLOW because with every step I could feel the pounding in my joints- my ankles, knees, and mostly hips. It was really uncomfortable. Not the kind of discomfort that comes from pushing it in a metcon or heaving through a heavy lift. But an annoying pain in the joint with each step. It was the only thing keeping me from going faster.

I wondered why it hurt like that. And why simply running a 5k hurt more than long light metcons- even those with 2 to 3 miles worth of running. Here's what I decided:

1. It's boring. It's just one foot in front of the other for 20-30 minutes, depending on the day.
2. It's more painfull because my muscles stiffen up because my joints are not moving through a full range of motion. In other metcons with lots of running, there is deadlifts, or cleans or wall balls- something that keeps you stretched out, something to break up the motonony.
3. It was cold out. I'm a baby.
4. I decided I hate doing it. It's true. Your thinking patterns have a huge impact on your ability and success (or lack thereof). If I would just decide to attack this like anything else, it wouldn't be that bad.

So really, running isn't that hard (at least running 5-10k) physically. The worthinessness of putting it into my training regimine (in my opinion) comes down to one BIG important thing: It's great mental toughness training.

I need to change my attitude.

Friday, October 9, 2009

Speed

After watching my videos from yesterday a bunch I realized that my weakness (in my opinion anyway) is lack of speed (or commitment rather) under the bar. In slow mo, my 1st and second pulls look pretty darn good. Not only did it look mechanically sound, but I pull the bar dam near above my head even at heavy weights. I'm not THAT slow under the bar, but the turn over itself it kind of slow. And I resist gravity on the way down a bit. I think when I can get better at this some pretty large loads await me. So I decided to do more Snatching today followed up with some heavy heaving snatch balances.

Snatch/Heaving Snatch Balance

83x1/83x1
93x1/93/1
103x1/103x1
113x1/113x1
118x1/118x1

I don't know how unorthodox this was nor do I care. I just wanted to practice that turn over and speed. And you know what? It felt great.

Thursday, October 8, 2009

Camcorder Fun ;)

Today was fun. We recently got a new Flat Screan TV for the box so we can watch training video right there on the spot during our workouts. Something about having that TV right there in front of me made it exciting to whip out the video camera. It was great because I just set the camera up, and brought the remote with me so I was able to start and stop the camera right from my platform. It did it like a Catalyst Day and Snatched to heavy singles and finished with some Clean and Jerks.

Afterwards, I was able to watch the video, often times pausing and playing in slow motion, breaking down the parts of the lift and identifying my strengths and weaknesses. It was a great reminder of just how usefull it is to watch video of yourself when trying to perfect something. I plan on making this a regular part of my routine, specifically when I o'lift.

Snatch
singles to 118lbs

C+J
singles to 163lbs

Wednesday, October 7, 2009

Yesterday

Deadlift
225x5
225x5
255x3
260x3
265x3

Metcon (CrossfitFootball)
3 rounds
15 Thrusters (95)
15 Ball Slams (25)
15 Burpees
15 Double Unders

15:05

Today-REST

Monday, October 5, 2009

Ouch, My Hamstrings



Front Squat
10x2 @ 75% (focus on bar speed)
153 x 2 x 10
Sprints
10x 25 yard

Sunday, October 4, 2009

Nor Cal Qualifier WOD

May 2, 2009: 105lbs/4 muscle up minimum= 86 reps

Split Jerk
133x3
143x1x3
153x1x3
163x1x2
173x1x2
178x1

Metcon:

AMRAP 10min
Muscle Up (min 10)
Power Clean (133)

MU-10
PC-35
=45 reps

This was a scaled up version of a workout from the Nor Cal Qualifier. In the Qualifier the weight was 105 with a min of 4 muscle ups. If the qualifier had scaled the women's weight to the usual 70% of the men's weight and kept the standards the same TODAY'S would have been the appropriate WOD. I felt pretty strong however, the recovery I need between each muscle up always sets me back in my times and/or reps during wods. It's never an isue of catching my breath but simply and issue of being able to have the strength to kip into a dip and press out of it. My ring dip is probably one of my biggest weaknesses. One that I'm trying to attack as aggressively as I can without thrashing my shoulders.

Thursday, October 1, 2009

Deload

Press
5x8

73x8
78x8
78x8
78x8
78x8

Metcon

5rds
12 OH Squat (55)
7 Burpee Box Jump (20")

Me-8:24

Wednesday, September 30, 2009

Push Through It

It's a strange thing when out of the blue you seem to have no strength or stamina. For me, things have been going great. I'm thoroughly enjoying my training regimen. It's a fantastic variance of movements, weight volume/load, and time domains balanced with a good dose of Olympic Lifting. I've been generally strong and full of energy- with exception of those days where fatigue from heavy training lingers in your next wod. And then suddenly, without warning, I'm hit with two consecutive days of fatigue, some joint pain, and lack of desire to train. Weird.

So today was day two of this madness. I was attempting to overhead squat 3 sets of max reps@ body weight and on my first set I failed after just 2 reps. There was a fairly strong pain in my wrists and I was generally fatigued and had no stability. Upset at my effort I went in for round two. This time, I took a deep breath, pressured up, and went for it. I got to rep 5 and without losing my balance or missing an attempt, I dropped the weight, again because my wrists hurt and I felt like I was out of gas. This time I was really upset. I contemplated hanging it up for the day. Even my box audience (aka Kyle) recommended I give it a rest. I thought about it for a moment and asked myself, "when was the last time you really pushed through pain?"

As an athlete, pushing through pain or discomfort was always a way of life. You just get used to it after a while. But it occurred to me, that besides pushing through your average metcon and the discomfort that comes along with the metobolic nature of the programming, I had not dug deep and REALLY pushed through any significant pain lately. So I grabbed the tape, taped up my wrist and got back on the bar. This time I was determined. I picked up the bar, popped it up over my head and went for it. 1,2,3...7,8,9, and on the tenth rep fought to the top but didn't quite make it. In fact in was kind of an ugly miss- an asymmetrical happening if you will. Nonetheless, I PR'd by 3 reps. For this moment, I was happy.

Now, I'm not suggesting an athlete push through all pain all the time. It could be something serious and you might be doing more harm than good. But there are moments when knowing how to push through it will make you better both mentally and physically.

OH Squat
3 sets max reps@BW

145x2
145x5
145x9

3Rounds
400m Run
21 KB Swings (53)
12 C2B Pull Ups

Me-13:34

And yes, the fatigue and lack of strength set back in for the metcon. Good thing tomorrow is a new day.

Monday, September 28, 2009

Short and Sweet

Photo courtesy of Catalyst Athletics.

Coaching, technique, olympic lifting skill also courtesy of Catalyst Athletics.


Finaly a heavy lift and a short Metcon. Im back in my element baby.

Back Squat
5x2@90%


215x2x5

Metcon

21, 15, 9 Deadlift (155)
30, 20, 10 GHD Sit Up


Me- 5:31

Saturday, September 26, 2009

Intensity

Many people are uncomfortable with complete Intensity. Especially when it comes to really pushing beyond their limits. But why? Is it simply the physical discomfort? A lack of confidence? Or perhaps too little preparation? I think it’s more than that. I believe that deep down its fear of failure.

To me bringing the intensity starts with a deep rooted burning desire for something. Forgive my hippie-ness here but it’s living in the moment: “the here, and now.” Wanting something so bad that you push yourself to animalistic extremes, even if just for a moment, sprinting, jumping, kipping, jerking; controlling your mind in an even tempo, cultivating a physical and mental pain and fatigue that burns so deep it makes you feel strangely alive. And only when you put forth 100% of everything you have, in that moment, for something you want so badly and you actually fail does it really hurt.

So, can intensity be learned? Sure to an extent. I think you can at least learn how to get better at bringing it just as you can get better at anything else. But the desire has to come from within. You can’t teach someone how to want something. And you’ve got to be fearless of failure. You’ve got to be willing to put yourself out there; put everything on the line. To bring the intensity you’ve got to truly want to be even better.

CATALYST DAY (my fav)
Maxed Out

Snatch
57kg- PR!
(that's 125.4lbs if you speak CrossFit)

Clean and Jerk
75kg

Friday, September 25, 2009

Deadlift Faces

They're funny.


Deadlift
205x5
235x5
250x5
250x5
250x5

Metcon

AMRAP 12min
10 KB Swings (53)
30 Double Unders

9rounds+ 7 KB Swings

Dang. Kettle Bells Swings after Deadlifts...

Thursday, September 24, 2009

"Not Like That, Like This"

It's my least favorite coaching que. It drives me insane. Most of the time I don't even see a difference in the demonstration that follows. But more importantly, as a coach and competitive athlete I think athletes deserve more.

It is a coaches job to use all three modalities of learning- Verbal, Visual, and Kinesthetic. The last being what studies show sticks the most. Don't just mimic a movement for your athletes, describe in detail what is going on. Don't just demonstrate the first pull of the Clean off the floor- describe as you demonstrate, that the arms are vertical, that you are leading with your chest, that it is controlled-not "yanked," etc. And most importantly, place them (yes, with your hands) in the proper position. Make them feel it.

Your athletes WANT to work for you and if they aren't doing something right (even though you keep yelling and yelling at them how to fix it) most likely it's not because they aren't listening or aren't trying or don't want to be better. You're the coach. Use all modalities. Your athletes will be better for it.

Stength:

Split Jerk
133x1x2
143x1x2
153x1x2
163x1x2

Metcon:

800m Run
5rds
3 Power Cleans (130)
5 Pull Ups
10 Push Ups
15 Squats
1 Mile Run
5rds
3 Power Cleans (130)
5 Pull Ups
10 Push Ups
15 Squats
800m Run

34:06

Tuesday, September 22, 2009

Box Jumps Galore

Whenever someone says "I'm not book smart, but I'm street smart," all I hear is "I'm not real smart, but I'm imaginary smart".

F. Squat
175x5
180x5
180x5
185x5
185x5

4 Rounds
7 Hang Power Snatch (95)
2 Muscle Ups
21 Box Jump

8:53

I felt pretty strong today. It was grand. Although I must say, I don't like doing snatches in metcons. It just feels sloppy. And those box jumps wear me out. I'm coming to the realization that I'm just not that great at them. I need to to do them more often. I suppose 84 of them in today's wod is a start.

Monday, September 21, 2009

CrossFit Football

I had a whole cool post in mind for tonight but I've been extremely distracted and concerned with the fact that crossfitfootball.com seems to have dissappeared completely from the internet. So I tried crossfitbalboa.com and that's gone too! What the heck is going on?

I sure hope that this is some random technical fluke because I am a huge fan of CrossFit Football. I think the programming is fantastic and I love rotating it into my training regularly. Kyle (his blog is linked to the right) has been following it since Aug 3 and is getting stronger and better every day. It's been an amazing transformation. If anyone out there has answers (I amazed that there's not more banter out there about it yet) let me know.

Anway, my workout today was killer. You should try it.

Press
3,3,3,3,3

Me: 95, 100, 100, 100, 105x2

5 Rounds
12 Back Squats (BW)
1 Rope Climb
200m Row

Me: 13:37 (145 lbs, scaled slightly up)

I think next time I should either go legless on the rope climb or do two rope climbs per round as they are getting so much easier than they used to be. Yay for me. 60 body weight back squats, on the other hand, was tough. This was a fantastic workout.

Sunday, September 20, 2009

I'm Not Fat I'm Just Big Boned




So tonight when I was having dessert I got to thinking about how damn awesome Coconut is. It's a magical little fruit. Wait, it's a fruit right? Anyway, I discovered it only a few months back at Whole Foods where they sell those little young coconuts with the straws. You stick the straw in and suck out all the water, and then you take the coconut and slam it into the ground, slam ball style, to break it open and scoop out all the fat. Totally paleo and a good serving size of fat.


I thought that was great.


But then, one of my clients told me about this little paleo dessert trick where she cuts up a bunch of strawberries and blueberries and raspberries and pecans and drizzles coconut milk on top. Obviously I couldn't just take her word for it. So tonight I bought a can of coconut milk (who new it wasn't in the fruit juice isle but rather in the asian cooking isle- what, have I been living under a rock?) I cracked open the edge of the can with the can opener and began to pour, expecting it to be like the water from the inside of the young coconuts. But much to my suprise, oh my pleasant suprise, it was not just water but this thick, creamy, coconuty drizzle. It was absolute bliss.


Even now, hours later, I continue to think to myself "why did I not know about this before?"


REST DAY

Saturday, September 19, 2009

Underground



Today was a fun day. Even in spite of a lighter, slightly longer metcon, it was just my kind of day. Since our Friday cleaning person is out of town the box was a disaster- in a good way. It was remnant of all the people who have been through since yesterday. Little bits of foam littered the floor where our clients kids had been playing during their parents CrossFit WODs. The mats were covered with Mowgli hair, and Berkeley hair, and Chato hair, and Buddy hair. Gross, I know, but it was just so much fun seeing the dogs rough house with each other after they had sat, on leashes, patiently waiting for their owners to finish. Sometimes I look around and think about how I just love the non-flashiness of our box. It's not fancy. It's not full of expensive equipment. It's got a stuffed bear in the loft that was hunted by Cliff that freaks people out (a bear that I forbid him to bring so he waited until I went out of town and snuck it in). It's the kind of place that our members come just to hang out, even on their rest days, to bullshit about training and nutrition; who's who in the CrossFit world; the latest journal videos, the latest main site WOD. It's my favorite little dingy Underground box, a hidden gem, just the way I invision a fitness subculture should be.

The best part was that Greg Everett was in town and came by to train. He and his wife Aimee (owners of Catalyst Athletics) came by on Thursday as well and let me tell you, watching these two get their Olifting on is like watching biomechanical art in motion. It was quite awesome that Greg thought it was a good enough little, dingy CrossFit box for him to come back to train again. But my favorite part was remeniscing, much like our clients who come to hang out on their rest days, about CrossFit.

What most people don't know is that Greg was a CrossFit gym owner long before he opened Catalyst Athletics and is not just an Olympic lifting specialist, but is extremely educated and experienced in the world of CrossFit as well. It was lots of fun to kick around thoughts about programming and the path CrossFit has taken. Where it's come from and where it's going. It got me thinking about a post I wrote a while back about CrossFit being "Underground." An idea that has already, even in the 3 months since I wrote it, evolved dramatically. I decided I'd post it again here since it seems to be an ever relevant topic.

(see article below WOD)

As for today's training...

Strength

OH Squat
5,5,5,5,5
Me- 123, 128, 133, 133, 133

WOD:
4 Rounds
400m Run
10HPC (95)
7HSPU
12 Pull Ups

Me- 14:00

UNDERGROUND

Everyone knows that the fitness world is a multi billion dollar industry. You can’t flip through the TV channels without seeing an infomercial on the latest ab machine that promises to help you lose 10 inches in just days or your money back; or flip through a magazine without seeing before and after photos in little magic pill advertisements that lure you in by making you think it’s and in depth, 5 page article on some break through weight loss science. You pass by 24 Hour Fitness’s and Curves studios that push mechanical circuit training and expensive health bars on a daily basis and hear Jared’s voice on the radio talking about how all he did to lose weight was eat 2 six inch turkey subs everyday and voila! Plastic surgery like liposuction, and worse, gastro intestinal by-pass surgery are now main stream as people trade their doctor’s phone numbers like personal marketing assistants. The worst part is that just about all of them are completely unconditioned, overweight, and out of shape. Why? Because the shit doesn’t work. That fitness industry, man, it is a monster. The real motto: Get people to spend, spend, spend, but keep them fat so they have to keep coming back for more.
Why do you think no one really knows about CrossFit even though it’s been around for over a decade? I hear stories all the time about how Glassman got kicked out of so many different places, not just for dropping weights, but for spreading crazy ideas about how all you need to be fit is high intensity exercise at short durations, constantly varying what you do (sound familiar CF Westers?). No supplements (besides maybe a little fish oil), just real food and intense functional exercise for short periods of time. No nonsense. Not rocket science. But certainly not the biggest money making idea for the fitness industry either. It’s no wonder real fitness intellectuals talk about him like he’s a fitness God, a pioneer having the courage to speak the truth, get kicked out of Spa’s and Global Gyms all over the place, and forced to run out of garages and old warehouses (hence the birth of the CrossFit box. Isn’t it a fantastic fitness renaissance?).
But lately people are starting to hear about CrossFit. CrossFit boxes are starting to be abundant nationwide. Hell, worldwide even. The games have become such a big event in just a few short years that a regional qualifier has been implemented to narrow down the vast numbers to simply the best few athletes. There have even been rumors that the games might be shown on ESPN within the next two years. When I think of how much I truly believe in CrossFit and ponder the fact that it has bettered the lives of so many people it makes me pretty happy. But call it the punk rocker buried deep inside, there’s part of me that loves the fact that CrossFit has been underground; a counter fitness culture if you will. Part of me doesn’t really want it to be discovered by everyone, for fear that, once mainstream, it will change. Like when one of your favorite underground bands gets discovered and you start hearing their songs played on Top 40 a thousand times a day. I fear that once discovered, some fitness industry money making guru will implement a new machine or a magic pill, and the true nature of CrossFit will be lost.

That would be a damn capitalistic shame.

End note: I also heard a rumor that CrossFit has implemented a new rule that as of now any new CrossFit box owner can only own 1 box. This is because of an offer made by Bally Total Fitness to open 30 new affiliates which was turned down by the Glassman’s. Talk about a ray of hope for the future of CrossFit. What are your thought’s on the underground vs. mainstream status of CrossFit?

Friday, September 18, 2009

Wall Balls Shmall Balls

So, I suppose if I'm going to be a better CrossFitter I've got to attack my weaknesses. Which means I'm going to have to throw in those longer lighter days filled with wall balls and burpees, etc, etc. Boo. I've found a way to trick myself into doing it the way you trick a kid into eating his spinach by mixing it into his burger patties. Sometimes I make it a couplet with a heavy lift like a clean or deadlift. Today, my strength was heavy power cleans so it helped a little. But my workout felt more like an aerobics class; it was not so clever in disguising my nemesis. I figure I need practice doing things I don't like. Hey, it's all fun and games until you get eliminated from the CrossFit Games a day too early.

Strength:

Power Cleans
133x3
153x3
163x3
173x2

WOD:

30 Wall Balls
then
3Rounds
100ft OH Barbell Lunge (45)
100ft Burpee Broad Jump
then
10 Wall Balls

Me: 12:52

Thursday, September 17, 2009

Double Unders are Finally My Friend

My legs were absolute toast going into the strength yesterday. I wasn't even sure I'd get through five sets. But somehow I willed my way through. Then, 130lb power cleans, usually a breeze for me, felt more like 185. But then something miraculous happened. I got to the double under portion of my workout and found that I really have become quite good. And if you could see my facial gestures and hear my tone of voice as I say that, you would realize it's not a cocky thing at all, but rather a matter of fact, and kind of surprised, yet deserved because I've been practicing, tone and look. In fact, I'm patting myself on the back right now.

Back Squat
5,5,5,5,5

Me: 185x5

WOD:

5 Rounds
5 Power Cleans (185/130)
20 Double Unders

Me: 5:24

Today was a rest day BTW. I just didn't get around to posting yesterday. So this is a day late. Back on it tomorrow.

Tuesday, September 15, 2009

Kyle is Mean

It's true what they say. He has a black heart. I took Kyle's evening class tonight. The workout was absolutely brutal, and yet, so good.

Strength

Power Snatch
1RM

Me: 108

AMRAP 20min

5 Thrusters (135/95)
10 Push Ups
200m Run

Me: 10 Rounds

Clean and Jerk 183


Well, I only matched my PR at our Santa Cruz CrossFit Games. But considering it came after two WODs containing high rep wall balls, double unders, box jumps, and running I feel pretty good. I only failed on 193 coming out of the hole, but all pulls looked great. My quads were just shot by then.
Two days later I could still barely move so yesterday consisted of only Deadlift. It involved the only body parts that did not hurt- butt and hamstrings.
Strength:
Deadlift
3,3,3,3,3
Me: 225, 255, 260, 260, 260

Sunday, September 13, 2009

Santa Cruz CrossFit Games



Saturday marked the first annual Santa Cruz CrossFit Games. After participating in the Affiliate Team competition at the Games, Annie Sakamoto of CrossFit Santa Cruz Central had so much fun that she decided it would be great to start our own local team challenge right here in Santa Cruz. After all, Santa Cruz is the birth place of CrossFit, and we have 5 fantastic box's right here in the area full of excellent athletes and trainers. So she got all of the owners together and did just that.

Each box put together multiple teams to compete. The different classes were Masters (60+), Intermediate (scaled), and Advanced (Rx'd) teams. It turned out to be a great day full of Sportsmanship, fitness building, PR's, and good people. Here were the workouts:

Workout A:
1000m Run (2men,2women- 2medballs carried; 14/20)
100 Wall Balls (1man and woman at a time)
200 KB Swings (35/53-1man,1woman at a time)
300 Double Unders (1man,1woman at a time)
400m run (2men,2women)

CFWS: 16:17

7th place

Workout B:
5 rounds of 2min on/2min off of:
3 Dead Hanging Pull Ups
6 Push Ups
9 Box Jumps

(1man, 1woman at a time- switch every two minutes for 5 rounds)


Me: 3,2,2,2,3-12 rounds total
CFWS: 54 rounds total

2nd place


Workout C:
Max Clean and Jerk

Me: 183lbs
CFWS: 826lbs total

1st place

Overall, my team placed 2nd. All of our teams kicked butt and demonstrated the epitome of camaraderie and sportsmanship. I am very proud of CrossFit West, our athletes, and our programming. I think it was such a great example of our "Hard and Heavy" philosophy and reinforces our believe that it's good to be strong.

Thursday, September 10, 2009

Double Rest?

Even after a rest day I felt a bit run down. I find that somehow this happens every once in a while. It's pretty frustrating. especially when you rest a full day anticipating a strong return to the next 3 day cycle, only to find that you feel even more run down. This is when it's a good time to take a look at a few things: Workout journal, Diet, Sleep patterns, and any extra stress be it good or bad.

I started out the evening with the mind set that I would just push through it. But once I got through 4 sets of Split Jerks (was supposed to be a 3 rep range) and only hit about 75% of my max doing singles, feeling unusually fatigued and also a bit of joint discomfort, I decided it was time to hang it up for the day. So I hopped on my mint green beach cruiser and took the scenic route home. I'm sure tomorrow will be a better day.

Split Jerk

133x3
145x3
153x1
153x1

Tuesday, September 8, 2009

Crazy Tuesdays

Tuesdays are my long days. They just wear me out. The good news is that I love my job- especially when we get so many people coming through the box, breaking Personal Records, gaining confidence, and just simply getting better. It's just so much fun to be a part of. The bad news is that on crazy days like today, I can sure feel it in my WOD.

Having said that, I didn't do horrible. It's just that I could have been better. But that's ok. That just means I've got to jot it down in my journal, and next time I revisit this WOD I've got a ton of room for improvement.

Strength:

F.Squat
185x3
195x3
205x2
205x2

WOD:

5 Rounds
6 Power Snatch (95)
10 Box Jumps (20")

Me: 6:10

Monday, September 7, 2009

Fish Oil Magic

I sure felt great again today. I'm starting to wonder if it has anything to do with the high dose fish oil I've been taking. After reading Robb Wolf's blog as well as watching the Barry Sears video on fish oil I realized that the daily amount I was taking was far lower than what they recommended. And since they swore that high doses can make a huge difference I decided to up my dose to 10 grams per day. That is 18 capsules of the Kirkland brand that has 600+mg of omega 3. Today, I think I really started to feel it.

Anyway, I took Sam's class today and worked some more C&J. I got that 173 I said I would, and I felt strong. I think I could have gone even heavier if time permitted. Then the wod was more C&J- heavy. It was great. Can't wait to go for 200 next time:)

Here's what was on the menu:

Press
5,5,5,5,5

Me: 95, 95, 95, 95, 95

C&J
1,1,1,1,1

Me: 133,143, 153, 163, 173

WOD:

20 rds

1 C&J (143)
50m sprint

Me: 17:32

Saturday, September 5, 2009

Get yer Olift On

Catalyst Athletics is a fantastic Olympic Lifting gym located in Sunnyvale, CA. It's owned by Aimee Anaya and Greg Everett, two excellent Olympic lifting Athletes and Coaches. Greg Everett literally wrote the book on Olympic Lifting and Aimee is a National Champion- only two of their many accolades. These guys definitely know there stuff which is why I'm super excited to have the opportunity to make Saturday's my olifting days with Greg and Aimee.

It's quite a bit different from your typical CrossFit day. It takes a few reps to get used to the fact that you will complete 1 lift, and then rest about 5 minutes before completing the next. But the results speak for themselves. I feel like my form is getting better each time, and I'm definitely getting stronger: Today I PR'd on both Snatch and Front Squat.

Here's what the day looked like (all numbers are in Kilo's):

Snatch
35x1
40x1
45x1
50x1
56x1 PR!

that's 123lbs

Clean and Jerk
45x1
50x1
55x1
60x1
65x1
70x1
75-failed

sucessfully-154lbs
failed-165lbs

*I started to get worn out but I know I'll get it next time. My PR is 183.

F. Squat
45x1
65x1
85x1
95x1
102x1 PR!

thats 225lbs!

I'm definitely looking forward to next Saturday. You can check out Catalyst Athletics at www.cathletics.com or click on the Catalyst Athletics link to the right.

Friday, September 4, 2009

Like a Butterfly




I don't know how it happened, but today I felt good. Really good. It was my 3rd day on, and my shoulders wrecked from HSPU and muscle ups this week. Even though it was an overhead squat day I started out with some Snatch work (since I hopped into Sam's class and that's what was on the menu) and once again things were clicking.

The workout was an AMRAP with C2B pull ups so I decided it would be a good opportunity to work on the butterfly kip. Generally, when I do the butterfly, I lose my rythm after just a few pull ups. I think it's because I'm not balancing the swing of my legs on the kip evenly from front to back. But today, not only did something click for me there, I was going chest to bar on almost every pull up.

Once the WOD was over I decided to get my OH Squats in. Ed came by to say hi and stuck around for a while (Ed is a very knowledgeable trainer who has been connected to CrossFit West for a long time- in fact, he introduced me to CrossFit way back when). It might have been his energy or just me trying to impress him (hey whatever works) but I went 5 lbs heavier on my 5x3 than I ever expected. Body weight to be exact.

It was a good day. Tomorrow, we are off to Catalyst Athletics for some Olifting with Greg and Aimee. Looks like we will find out soon if my Snatch is as good as I think it is:)

Snatch Work
83x 10 reps

AMRAP 15min
200m run
11 KB Swings (44#)
6 C2B Pull Ups

Me: 7 rounds + run

OH Squat
145x3
145x3
145x3
145x3
145x2

*failed on my very last rep

Thursday, September 3, 2009

Nothing Like a Good Snatch

After quite a long layoff from Snatching I finally got it going again today. Even though I kept it light, I felt like some things clicked for me, such as pulling the bar back towards me, leaning back slightly on the second pull, and finishing the 3rd pull by turning my wrists out and pushing up/engaging my shoulders. I was pretty stoked. It's like the saying goes: there's nothing quite like a good snatch.

I couldn't wait to do today's workout. It just looked so dam cool. My shoulders/chest were pretty tired from ring dips yesterday but I think the excitement pushed me though. That, and my HSPU Kip. I got that sucker going. Yay for me.

Snatch


technique w/53

83x1
83x1
83x1

... 10 reps total

Workout:

AMRAP 3 min

Back Squat 135/95

then

5 rounds
1 Rope climb
7 HSPU

In 3 minutes complete as many reps as possible of back squats. Then immediately precede to 5 rounds of the couplet. There will be a rep score as well as overall time.

Me: Rx'd 55/9:16

Wednesday, September 2, 2009

Ring Dips and Me

Lets face it. I basically cannot do ring dips to save my life. Well, I guess if it were actually a matter of life or death I could do a couple. Plus I'm competitive enough that if beating a certain time in a WOD is at stake I might be able to kip out a few singles with terrible form. But in all honesty, I completely suck at ring dips.

Like most CrossFiters, I've got a few of these goats on my list. So I've made the commitment to attack them over the course of the next yea, not by neglecting other movements, but by systematically rotating them into my skills work as well as my metcons.

In general, my body has a pretty quick adaptation period to new skills when I put my full focus into it. However, ring dips have taken the longest of any movement to see any improvement in at all. But today, I finaly felt like I was getting somewhere. Yay for me. Today I can write in my journal that I only kind of sucked at ring dips. Hey, thats a start. It's all about just getting better right?

Strength

Back Squat
3,3,3,3,3

Me: 165, 195, 205, 205, 205

WOD:

"Lizzie"
12,9,6,3
P.Clean (185/130)
Ring Dips

*CrossFit Football

Me: 6:06

Man, when I get good at ring dips I'm gonna blow through this baby.

Tuesday, September 1, 2009

Clean and Burp

This post is coming to you a day late because, well, I was just too dam lazy to post it last night.


WOD:

Strength

C&J
1,1,1,1,1

Me: 113x1, 133x1 153x1, 163x1, 173x1

then

3rds

10 Thrusters (135/95)
10 Burpees

Me-5:43 (yikes)

My shoulders were absolutely shot and my body wrecked today. Sat was max jerk effort, Tue brought muscle ups and HSPU, today Clean and Jerk. So when I got to the Metcon it took all of my effort to thrust a measly 95lbs over my head. Ouch.

Looks like I've got to trust in Ovid. "Be patient and tough. Someday this pain will be usefull to you."

Sunday, August 30, 2009

Nathaniel

Strength:

Deadlift
5,5,5,5,5

Me: 185, 215,245,245,245

WOD

"Nate"

AMRAP 20min
2 muscle ups
4 HSPU
8KB Swing (2pood/53)

Me: 7 rounds

I felt pretty strong on the Deadlift today. My last 3 rep range was 255 so I was only 10lbs below that for 5 reps. Unfortunately I didn't fair as well on Nate. I only matched my last score of 7. I burnt out on muscle ups by the end. However, the last time I did Nate I got 7 rounds in just the knick of time. This time around I finished 7 rounds with 2 min to go but just had nothing left in the tank to get my muscle ups done in time to complete another round. Better luck next time.

Saturday, August 29, 2009

Get In Get Out


Split Jerk

1,1,1,1,1

Me: 103, 133, 153, 183, 203... 203# a new PR!

"The Chief"

Five 1min rounds w/1 min rest between each of:

3 P. Cleans (135/95)

6 Push Ups

9 Squats

Me: 25 rounds

When it comes to your WOD there's nothing like getting in and getting out on a hot summer day to go lay out by the pool side...especially when you PR:)

Friday, August 28, 2009

Movies and Rest



I think everyone has a movie that they love so much; it actually becomes stressful to watch it with other people. I'll end up wasting 90 minutes shiftily glancing around to confirm that everyone's laughing at the right parts, then making sure I laugh just a little bit harder (and a millisecond earlier) to prove that I'm still the only one who really, really gets it.

Rest Day

...and Movies

Thursday, August 27, 2009

Hard and Heavy...and Hot

This heat; I must have brought it with me from halfway around the world. I had a tough time breathing during my workout today, the air was hot and dry and there was no breeze. When I got in my car to leave the thermometer read 101 degrees (in lot right outside the door where we do our sprints). No wonder.

It was pretty quiet at the box today. With the heat, the weekend approaching, and school starting, among other things, it seemed more like a casual Friday than a typical Thursday. The WOD, however, was far from casual.


Strength:

F. Squat
5,5,5,5,5

Me- 185, 185 (x3), 175, 175,175

WOD:

AMRAP 12 min

3 Jerks (185/130)
6 KB Swings (72/53)
50m Sprint

Me- 10 rounds

Being my 3rd day on for the first time since taking a two week break I felt somewhat fatigued. I couldn't complete 5 reps on my second set of F. Squats and was worried because 175 felt so dam heavy. I was happy, however, when I realized that I had simply done my barbell math wrong. It turned out I had 185 on the bar (which was my previous 3 rep max) and had to drop to 175 which is where I wanted to be at anyway. The AMRAP was tough, but I fared ok I think. I strung all Split jerks together, never dropping the bar. Controlling the bar down on my 3rd rep was always the toughest part.

Wednesday, August 26, 2009

Rebuilding

The jet lag is still lingering from my trip but I'm adamant about getting back on track so today I manage to push through the WOD reminding myself that the pain is only temporary. Feeling clumsy and a bit week from 2 weeks of no heavy strength training, travel, and disrupted diet as well as slight soreness from yesterdays return to barbell work I am pleasantly surprised when I get faster and feel stronger each rep and round of the days work.

Press
3,3,3,3,3

90, 95, 95, 100, 100, (105x2 just because I was feeling stronger)

High Box Jump
95% x 5

(35in)

5 rds
200m row
7 thrusters (135/95)
1 rope climb

11:58

Tuesday, August 25, 2009

I'm Home

After spending two weeks in Greece and Italy respectively for a Softball Stint at the European Cup Championships with team Marousi from Greece I'm finaly back home at the box in sunny California and ready to rock and roll. CrossFit is special in that there is no fancy equipment needed (or any for that matter) and you can do it anywhere. However, when CrossFiting around the world in random parks, parking lots, and city streets, one's creativity can certainly become a challenge. And although I was able to program what I felt to be effective "road WODs" I sure did miss the feel of a heavy barbell in my hands and the energy from other serious athletes to feed off of.

Although I prefer to go hard and heavy, after a mix of body weight workouts and running/sprinting WODs for two weeks, I decided to "ease" myself back into things with something a little lighter and longer. And even with a foggy head from jet lag it sure felt good to be back home throwing some weights around.

What can I say? I wish we all could be California girls.

Strength:

OH Squat
5,5,5,5,5

WOD:

"1/2 Badger"

3rds:
15 Squat Cleans (120/83)
15 Pull Ups
400m Run

ME:
OH Squat
115x5
115x3 (failed)
115x5
115x5
125x 5
125x5
125x5
125x5

After two weeks of no lifting I was a litte wobbly. I started to stabilize after a few sets, hence the increased sets and weight.

1/2 Badger- rx 14:10

I increased the rx weight slightly since I programed it shorter than the original workout. The original WOD is 30 Clean (95/65), 30 Pull Ups, 800m run. I did the real Badger in 31:34 a month ago.