road trip

Ok, so after PRing Fran last week, I jumped in the truck and drove from Seattle to Texas... I haven't worked out in over a week, but its time to get back to it!

I will be hitting up County Line CrossFit, and of couse, I will post my workouts and back to Paleo, so my food journal as well!

NEW FRAN PR!

Fran

21-15-9

Thrusters #95

Pull ups

4:36

Thursday - Nasty Girls!

Nasty Girls - Three chicks who can probably kick your ass

(not sure why it looks like this, but click for video!!)

"Nasty Girls"

50 squats

7 muscle ups

10 Hang cleans #135

3 rounds

time 8:58

smoked the first round, easy, everything unbroken. Second round was hard, slowed way down but kept a good pace, broken sets but no rest. Last round was pretty slow! The squats were hard, the muscle ups were 2, 2, 1,1,1 and the cleans felt heavy.

Love it!

.... could you be my nasty girl and let me do that dirty dance with you!?!?

last workout of the week... TGIF!

Friday was the last day of a long week of hard workouts... and I was ready for the break, but before I got a rest day I had to finish one more WOD.

StoneWay CrossFit was doing a wod from the NW Sectionals: 40 Hand Stand Push Ups and 40 Front Squats #155.

I have done the 40 FS at #155 before when Scott and I were prepping him for the Games, it was hard, but I wasnt too worried. Also while we were prepping for the games we worked out a great plan for getting through the HSPU's, do 5 rest for the remainder of the 30 seconds, then keep going. That will allow you to finish in less than the 5min limit and hopefully with easy!

3, 2, 1..  GO! 
The first 20 HSPU went great, and I was still at only 2 mins but that was good b/c they got hard after that. I had to break them down into sets of 2 to 3, then the last 5 were just 1 at a time.. but I finished with 10 seconds to spare.
I ran out ready to rock the Front squats... but I was in for a surprise. I got 3 then 4 more, then a few at a time. I just couldn't push the weight... by legs were totally shot from the weeks worth of high reps & heavy lifting!
By the time in got to the 18th rep, I had to drop the weight, I haven't had to drop below RX in months.. but I couldn't have finished otherwise.

WOD

40 HSPU

40 Front Squats #155

Time: 12:37

As bad as that showing was, its a pretty cool reminder that we have to take care of our bodies and take the rest days b/c if we dont we get blown out... slower and potentially injured.

My legs cramped the rest of the day and I walked funny for 2 more days... but after some rest and recovery, I feel great and ready to hit it hard again!

Hellooo... Jackie.

Before I set off for the great state country of Texas, Scott and I are tryin to knock out as many girls as possible... and while that would be a dangerous undertaking if I wasn't talking about CrossFit workouts, the CrossFit WODs might be just as much of a challenge!

The CrossFit Girls are Benchmark workouts... Why girls? Coach Gregg Glassman explains, “I thought that anything that left you laying flat on your back looking up at the sky asking "what the F*&$ happened to me?" deserves a girls name, right? They are just like hurricanes, they wreak havoc!"

Thursday was a "skills" day at StoneWay CrossFit, so I took that as my opportunity to do "Jackie".

1000m Row

50 Thruster #45

30 pull ups

Time - 8:12

Here is a safe bet, if it looks easy, be worried. The difficulty of the workout is inversely proportional to how easy it looks. Meaning, the workouts that look the easiest are guaranteed to be absolutely killer!

1000m Row at sub 4 mins is going to rock your gultes, hammies, and shoulders plus shoot your heart rate through the roof. Then going right into 50 thrusers your lungs are already buring, even though the weight is not heavy, your legs are heavy and slow b/c of the row and even after the first 5 thrusters your shoulders are on fire.

Once you finally complete the thrusters, the pull ups make sure you blow out every last ounce of enery your shoulders have left! By this time, your lungs (well, mine) are forcing quick breaks to suck down air. My shoulders are toast, I cant hold the pullup bar b/c my forearms are aching, and my shoulders refuse to pull up my body weight. I have to break my pullups into sets of 3, for the last 12 reps... which is ridiclously slow. Total time 8:12, next time I know I can get sub 8, but I feel pretty good about that time for my first run at her...

Thanks for a good time Jackie, another knotch in my CF belt.

Deadlifts

"I wish I knew how you could overstate the value of the deadlift."

-Coach Glassman

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts + 1 round of 5 push-ups, 7 sit-ups, 12 squat

So, complete 10 Deadlifts, then 1 round of pushups, sit ups, squats, 9 DL, 1 round, 8DL, etc...

Time- 7:39

Tuesday 4/6

Great WOD today... the weight was light, but the reps were HIGH!

Today Scott and I took on Kelly for the 1st ime. She is definitely one of those WODs that doesnt look so bad... but it totally is, OR maybe I just wasnt paying attention!!!

It was HARD, one of the workouts where 3 rounds would be enough, hard, painful. But it's not 3 rounds, it's 5! So, after it was all said and done - 1.25mile run, 150 box jumps, 150 wall ball shots (which is a WOD all on its own "Karen")

KELLY

400m run

30 box jumps 24''

30 wall ball shots #20 - 10ft target

5 rounds - for time

(post kelly pic)

Coach Scott - 29:47

Corey - 30:42

posting for the past week...

wow, I have been SLACKING on my posts, BUT at least I have been doing workouts... I just need to get better at writting it up!

So, I set a PR on Cindy

"Cindy"

 5 pull ups

10 push ups

15 squats,

as many rounds as possible in 20 mins.

25 rounds!

Had a great WOD at Mercer Island CrossFit:

5 Rounds

50' of Overhead Lunges #45

21 burpees

12:36

Today was:

800m run, 50 DB snatches #40,

400m run, 35 snatches,

200m run 20 snatches

time 9:34

---
Also, did some good strenght training, Deadlifts one day, Snatches another.


I will keep up with posting better, seriously!!!

Thurs - Rest day

Today was a rest day. If felt good to not have to do anything but some active stretching and coaching

As the Triathlon season gets closer, start planning which ones you want to do!
http://www.trifind.net/

Wed 3/24

"Fight Gone Hump Day" this is a variation of Fight Gone Bad, a classic WOD designed for BJ Penn a pro MMA fighter!

WOD:

Complete 5 round:

1 min Burpees

1 min SDLHP, #75/#45

1 min Box Jump

1 min HSPU

1 min Rest

Total Reps: 344

Tuesday 3/23

Today I was served a nice big piece of humble pie....

Scott and I drove up to CrossFit Lynnwood to visit Jesse and workout w/ him, Todd Widman and some other mean CF'ers. We got the gym and went straight to the back room where to powerlifters workout.

Now, I’m a buck fifty soakin wet, so I know im not gonna lift the most weight in the room, but when you are in a room full of rock start guys, tipin the scales at 210 and up, being small is a tough pill to swallow.

Jesses had us warm up pulling sleds and doing some GHD’s. Then he put us on a beast of a squat rack with a bar only. He pulled a big 48’’ rubber band, that was fixed to the floor, around each side of the squat bar. At the bottom of the squat the band has very little tension on it, but as you stand up it gets exponentially harder the more it stretches.

(notice the green bands on the ground)

Its just a rubber band, right? Well, I failed out w/ a #25 plate on each side. Yes, at #95, plus 2 green bands, I had to be picked up by the spotter!

Now, this is a good place for you to know Todd and Jesse were up to over #250…. Instantaneous humility!

Scott was doing great, blowin through the #25’s, goin to 35’s then 45’s. Jesse and Justin worked w/ us a lot on form and why we were getting broken down at a relatively low weight. WEAK CORE! Its all about keeping that mid-line nice and tight. You gotta drive with those glutes and hams, not the hips!

 Each time I went back to the #25 plates on my bar I felt like a little kid workout out with NFL players. Anyway, I managed to work my way up to #35’s after some coaching.

Then it was on to low back, back squats. Jesse showed us what it means to keep your chest up. after about 10 mins of coaching he estimates I will be able to add 100 pounds to my back squat. Wow!

“ok, grab a sled, do 5 pulls down and back, #135 and then your done”, Jesse told us.

Well, just like the rest of the day, easier said then done! The sled pull was exhausting! Scott and I switched off, but it was a bear to pull that thing 200ft.

I left excited for all the new stuff I learned but feeling totally shocked at how much I didn’t even know that I didn’t even know! Humbled at how weak I was but eager to put to use my new strength training techniques.

Great day of lifting and learning.

Food:

B - Latte, cereal (cheat food, b/c i was out of pretty much everything else)
L - beef (all natural), cheese, salad, apple, almond butter
D - chicken chilli, apple, paleo magic cooke bar, milk

Monday 2/22

"AirFore WOD"

Still feeling pretty slow, but definitely getting better. This WOD was fun, hard, but way better than the 100 thurster workout.

Met-Con:
“The Air Force WOD”


@#95
Beginning every minute with 4 burpees
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

13:41

Food:
B - pro shake
L - beef, salad, cheese, orange
D - mahi-mahi, salad, apple, peppers
d - paleo magic cookie bar