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.