April 17, 2013 • 8 notes
My chick bad

My chick bad

April 8, 2013 • 1 note

WOD 4.8.13

A) 5 Rounds(not for time)

2 Front Squats (2 2 2 1 TEMPO)
185.205.215.225.215
*rest 1 minute
2 Rope Climbs
*rest 1 minute
B)3 Rounds
6 Hang Power Cleans(165#)
12 Push Ups
TIME: 3:01
C) TABATA Monster Walks
-Front Squats felt super weak today.
HPC’s and push ups felt really good though.
Feels good lifting heavy again.
April 3, 2013

WOD 4.3.13

A) 1 Hang Squat Snatch every 45 seconds x 12

3 @ 75#
3 @ 85#
3 @ 95#
3 @ 105#
B) AMRAP15 - 75% Intensity
15 Calorie Row - Damper 3
10 Sit Ups
15 OHS (45#)
10 Push Ups
4 full Rounds + 15 cal + 10 sit ups + 3 OHS
-Damn you light OHS. Geesh.
April 2, 2013 • 1 note

WOD 4.2.13

A) EMOM10

3 HSPU

5 Ring Dips

B)5 Rounds - 90% Intensity

2 minutes to complete

5 Hang Power Cleans (135#)

10 Lateral BB Burpees 

AMRAP Double Unders

*Rest 2 minutes

-First 5 rounds of HSPU were strict. Last 5, not so much. Last 2 rounds I started failing reps so it took just over the minute to complete. 

-Double Unders were definitely working again today. PR’d with 105 unbroken at the very end. I LOVE that new rope. 

April 1, 2013

WOD 4.1.13

A) 6 Rounds(not for time )

3 OverHead Squats (3 5 x 1 TEMPO)
95.100.105.110.115.120
*rest 1 minute
Strict Weighted Pull Up Clusters (3 3 3 TEMPO) - w/ 22#Chain
1.1.1(10 second rest between reps)
*rest  1 minute
B)3 Rounds - 90% Intensity 
15 Russian KBS(79#)
10 Push Ups
TIME:1:40
March 26, 2013 • 2 notes

WOD 3.26.13

A) AMRAP15 - Ascending Ladder

Deadlift(135#)
Push Up
Rounds: 15+4dl’s
B) 5 Rounds - @ 90% Intensity
90 Seconds to complete:
5 Chest to Bar Pull Ups
10 Lateral BB Burpees
AMRAP Double Unders
*rest 90 seconds
Double Unders:
99. 61. 46. 36. 67
-I NEEDED a day like today. Everything felt good and I stayed relaxed the whole. Most importantly I had FUN and smiled a lot.
The 99 DUs is a PR. I did all those #’s unbroken. I was aiming because I knew once I broke I wasn’t starting back up again. 
Today is a good day.
PS Support the fuck out Marriage Equality and wear red today. 
March 12, 2013 • 1 note

WOD 3.12.13

A) Jerk footwork - technique work

B) EMOM10 - Clean & Jerk

165.170.175.180.185.190.185.180.175.170

C) 5 Rounds - @ 90% Intensity

10 Power Cleans(95#)

30 UnBroken Double Unders

TIME: 5:01

-Definitely NOT my best training day. But that’s ok. The loads weren’t heavy at all and weren’t the issue. I just could NOT get my footwork together today to save my life!

It frustrated me beyond belief! Oh well, I’m over it. Tomorrow is another day.

March 11, 2013

WOD 3.11.13

A) 4 Rounds(not for time)

5 Back Squats 135# @ 35x2 TEMPO (3 seconds on descent. 5 second pause at bottom. up as fast as possible. 2 seconds pause at top)
rest 1 minute
Muscle Up Cluster
2.2.2(rest 20 seconds between 2s)
rest 1 minute
B) 4 Rounds
300m Row - Sprint
Rest 2:1
1:00
1:00
:58
1:02
-I did as many MUs as strict as possible. I got most of them strict. Then on the last round I just added as much kip as needed.
March 5, 2013 • 3 notes

WOD 3.5.13

Part1)

A)EMOM20
odd minutes: 5 Extended Range of Motion STRICT HSPU(first10: 8’ deficit, next5: 4’ deficit, last5: no deficit)
even minutes: 5 Weighted STRICT C2B Pull Ups(22# chain)
B)5 Rounds: 90% Intensity
30 seconds: Double Unders
25.25.44.61.31
30 seconds rest
30 seconds: KBS(1.5)
17.14.11.12.11
30 seconds rest
C)TABATA:Monster Walks(alternate direction each round)
Part2)WESTSIDE
A) Bench Press: 45% + bands(165# top weight) 9x3
B) Lying Tricep Extension with chains(44#) 3x5
C)Triangle Push Ups 3x10
D)Bar Dips 3x10
-Part A got really hard towards the later rounds. I started out getting 5 strict, then at least 4 strict hspu’s before kipping. The very last round I kipped for all of them. The pull ups weren’t too bad. The last 2-3 rounds I did 4 then took chain off for last pull up. My very last pull up I had to kip.
-I haven’t been this stressed out about double unders in a long time. I couldn’t string together shit today! It’s even more stressful because a couple weeks ago they were so on point for me. That whole WOD was a wash for me once the DUs got in my head. Ugh. Oh well, tomorrow’s another day.
March 5, 2013

WOD 3.4.13

Part1)
A) Front Squat 5.4.3.2.1
175.195.215.235.255PR
*rest 1 minute
10 Unbroken High Hang Power Clean(115#)
*rest 1 minute

B) Russian KBS 21.18.15.12.9.6.3(2pood)
Ring Dips 3s
TIME:3:52

C) GHD Sit Ups 3x15

Part2)
A) Pendlay Rows with bands(155# top weight) 5x5 
B)Scapula Rows with bands(155# top weight) 5x5
C) Weighted Sit Ups 2x20 (25# plate)

-255 felt “pretty easy”. I think I could’ve hit 275. Next time. 
-the kbs / ring dip WOD was a nice quick gasser.

March 1, 2013 • 1 note

WOD 3.1.13

Part1) Oly Technique Work via Catalyst

A)Snatch High Pull 5x3(125#)
B)Power Snacth 4x3(120#)
C) Power Clean + Push Jerk 4x3(165#)
Part2) HERO WOD
“JACK”
AMRAP20
10 Push Press(115#)
10 KBS(1.5)
10 Box Jump(24”)
ROUNDS: 9+2
-First time doing this one. OUCH!
-I love doing hero wods for the first time and being absolutely destroyed by them. “Harmless” wods are oh so humbling. Thank you CrossFit.
February 28, 2013 • 2 notes

WOD 2.28.13

Part1) WOD: 75% Intensity
AMRAP15
25 Double Unders
250m Row
ROUNDS: 9
*rest 5 minutes
AMRAP15
200m Run(jog)
5 Burpees
ROUNDS:8

PostWOD) Muscle Up Practice.
-Working on keeping my false grip and did a couple strict-ish.

Part2) WESTSIDE
A) Good Morning w/ chains 3x7 (113# top weight) 
B)Rack Deadlifts 8x1 @ 50% + bands (337# top weight)
C) Reverse Hypers 3x7 (65# band)
D) BB Good Mornings 1x30

-Double Unders sucked today. And I cramped up even at a very slow paced job. I’m going to try running barefoot again and see if that helps. UGH

February 26, 2013

WOD 2.26.13

Part1) WOD:

5 Rounds(not for time)
Over Head Squat - AMRAP(115#)
6.5.4.5.6(26 total reps)
*rest 1 minute
Strict Chest To Bar Pull Up cluster
2.2.2.2(rest 10 seconds between reps of 2)
*rest 1 minute
Post-WOD) TABATA
DB Sit Up to Over Head Press(20#)
Part2) WESTSIDE
A)Bench Press 
9x3 @ 55% + bands(200# top weight)
B)Plyometric Push Ups 5x7(2 45# plates stacked on either side - 7” height)
C) Band Tricep Pushdowns 3x7
-My OHS is still one of my worst lifts. I should have gone heavier today too. Ugh
-I did the first set of c2b’s with a 53# kb and the 2nd set with a 40# kb. Awful.
-Feeling good. Just about one week until The Open starts. Should be interesting. 
February 25, 2013

WOD 2.25.13

Part1)
WOD:
3 Rounds: 90% Intensity 
10 Lateral BB Burpees
10 Power Snatch (75#)
10 Calorie Row
*rest 2 minutes between rounds
R1)1:37
R2)1:29
R3)1:29
AVERAGE: 1:31
Rest 3 Minutes
3 Rounds: 90% Intensity
10 1-Arm DB Snatches 5/5 (40#)
10 Power Cleans (95#)
10 Calorie Row
*rest 2 minutes between rounds
R1)1:37
R2)1:37
R3)1:38
AVERAGE: 1:37
Post WOD:
GHD T-Y-I-W-I’s 3x8
Part2) WESTSIDE
A)EMOM8
2 LOW Box Squats @ 60% + bands (260#top weight)
B)GHR 5x5
C)Weighted Box Jumps
5 reps at each of the following:
24”,30”,37” w/ 20# vest
24”,30”,37” w/ 40# vest
-My left shoulder was a little sore warming up but felt better throughout today’s training. Feels fine now. 
-I think I started my first round a little too slow but picked it up for every other round. My snacthes were slowing me down and Cindy told me how to cycle the ma little bit faster. Which I think I did. 
-The weighted box jumps were fun. I didn’t think  was going to get the high jumps at the end with the 40# vest but they actually felt relatively “easy”. I could definitely go 40”+

February 24, 2013 • 1 note

WOD 2.24.13

Sunday HERO WOD

“DT”
5 Rounds:
12 Deadlifts(155#)
9 Hang Power Clean(155#)
6 Push Press(155#)
TIME: 12:33PR

-The last time I did this it took me 25:38. I more than cut my time in half. I couldn’t be more stoked.
I’m most excited, though, that I kept my head in the WOD. The last time I did it, it broke me mentally more than any other wod before or since.