12.31.13

WOD @ CrossFit Newton

“Smokin’ new year”

row 2014

31 wall balls

28 dubs

31 burpees

30 kbs@53/35

31 wall balls

30 dubs

31 burpees

31 kbs@53/35

30 wall balls

31 dubs

30 burpees

31 hspu (strict with 3 ab mats)

35:37

My shoulders were shot by the HSPU!! Tried to kip but didn't get anywhere. 

Extra Practice
ring dips with orange band   2/2/2/1/1/1/1/2

Diet (updated throughout the day)

5am - 11am

80oz water

protein shake (Vega Sport)

coconut milk yogurt and granola 

1 1/2 potatoes (hash browns) with 2 eggs

11am - 

40oz water

Clover BBQ Seitan Sandwich

soy yogurt and granola 

12.27.13

WOD

CFNM loop (a little over 3/4 of a mile) 6:09

Rest 5 min

3 rounds

15 box jumps 20"
15 kbs 35#
15 wall balls 14# at 10' target
15 burpees
30 double unders
12:58

12.26.13

WOD @ CrossFit North Marin
(CFN competitors WOD from 12.23.13)

1. Back Squat

5 reps@70-75% 155#

3 reps@80-85% 175#

1 rep @ 185/195/205/210 (PR!!)

3. Amrap 6

5 Pull-Ups

6 Burpees

7 rounds + 9 reps. Once I get butterfly down I'll be able to get my reps in

Practiced butterfly pull-ups and kipping HSPU...
5 rounds
5 butterfly pull-ups
4 HSPU (2 ab mats)

I think I'm almost ready to do butterfly pull-ups during WODs. Have a few more things to tweak out...

Diet (updated throughout the day)

7am - 12pm

80oz water

banana and PB

2 rice cakes with PB

Lara Bar

12pm - 4pm

60 oz water

protein shake (Vega Sport) 

mahi mahi burger with avocado

sweet potatoes and onions

6 crackers with cheese

4pm - 
20 oz water
Amy's gluten and dairy few burrito
2 cuties
Lara bar
Glass white wine

12.22.13

WOD
@ crossfitnorthmarin
CFN Friday's competitor's wod

1. Five sets

Front Squat x 1 rep

70%, 80%, 85%, 90%, 95%

120,135,145,155,165, 175 (PR!)

2. Take 15-20 minutes to build to a heavy Clean & Jerk

let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen

Worked up to 135#, got 140# clean (PR) but failed on Jerk. Probably could have gotten if I tried again, but I was running behind. 

3. Three rounds

Run 400 Meters

115-175/85-115 lb Clean & Jerk x 10 reps 105#

C2B Pull-Ups x 10-20 reps regular pull-ups (my arms are still super sore from yesterday's 12 Days of Christmas)

Open gym is only an hour and I ran out of time. Only did one round of WOD boo

12.21.13

WOD @ CrossFit North marin

12 Days of Christmas 
31:58

1 Sandbag G to OH
2 Cleans @ 75#
3 Pull-ups
4 jumping squats
5 HSPU 2 ab mats and kipping HSPU for first 5 rounds, last 3 rounds did 3 ab mats and strict HSPU. My shoulders were shot! so much arms this WOD
6 lunges
7 KBS 35#
8 Burpees
9 push-ups did hand release
10 DB snatches 45# these were super hard. First two rounds did 45#, last round did 30# 
11 Wall balls 14#
12 OHS 75# only had to do this once, but man was it hard! Broke it up into sets of 3. After the first 6 reps I tried to go down to 65#, but I accidentally grabbed 15# weights instead of 10# weights lol. So I just had to power through. But I did it! 

1
2, 1
3, 2, 1
4, 3, 2 1
etc. etc.

Diet (updated throughout the day)

7am - 12pm

60oz water

yogurt and granola 

1 small See's candy

Lara Bar

Arugula salad with beets and blue cheese crumbles, olive oil and balsamic vinegar

tuna salad 
hard boiled egg

12pm - 

60 oz water
1 small See's candy
tuna salad
yogurt and granola
2 cuties

12.19.13

WOD @Crossfit Southie

Strength
Every minute on the minute for 16 minutes
Odd- 2 Deadlifts at 85% of 1RM 215#
Even- 2 Push-presses at 85% 105#

WOD
Double Alternating Tabata 8 min total
1. Sit-ups 85
2. Double Unders 179 - coach was giving me pointers beforehand and I kept thinking about them during the WOD and messing up. 

12.18.13

WOD

1. Front Squat

5 reps @ 70-75% 135#

3 reps @ 80-85% 150#

1 rep @ 90-95% 170# (PR)

3 x 3 reps @ 80-85% 150#

Rest 2 minutes between sets.

B. Three sets for max reps

Unbroken Strict Handstand Push-Ups

Rest 60 seconds 6/6/4 with 2 ab mats

Note: if you can’t do 3 strict hspu you will do tabata handstand hold

C. Two sets for max reps

Unbroken Kipping Handstand Push-Ups

Rest 60 seconds 6 with 2 ab mats, 2 with 1 ab mat

D. For max reps:

3 Minutes of Double-Unders 145 got tripped up the first 45 seconds. Probably could have gotten at least 20 more. 

12.16.17

WOD

1. EMOM 6

Snatch x 2 reps 75/75/75/75/80/80

You may go heavy. All sets should be between 70-90%. No failing. Dropping is allowed between reps.

2. Back Squat

5 reps@ 70-75% 155#

3 reps@ 80-85% 175#

1 rep@ 90-95% 195#

3 x 2 reps@ 87-90% 185#

Rest 2 minutes between sets. This is 6 total sets of squats.
Squats felts awesome today. Practiced holding my breath, knees out, chest up and pushing up into the bar. 

3. Five rounds

12 toes to bar

20 Kettlebell Swings (24/16 kg)

32 Double-Unders
14:00...double unders and toes to bar felt really good. Grip was shot so had to break up the kbs and the T2B

Diet (updated throughout the day)

7am - 12pm

78oz water

1 - 2cup bowls multigrain cereal with almond milk

Chai tea with 1 packet Stevia
2 Hershey's kisses
Candle Cafe Tofu Spinach Ravioli

12pm - 6pm

 60 oz water
2 Rice cakes with peanut butter 
pop chips
1/2 Chipotle burrito bowl

6pm - 10pm

 60 oz water
1/2 Chipotle burrito bowl
small quesadilla  
crackers and cheese
apple

12.13.13

Every Friday we take our students to the YMCA for PE. I am in charge of the cardio rotation so I park myself on the elliptical or stair master for the entire time! Lots of time for mobility too.

Today I did about 60min on my favorite machine, it's similar to an elliptical but you can change the length of your stride anytime. I prefer the short stride at a high intensity level. Silly video, but here's a look at what I'm up to...

WOD

For 20min, OTMEM

0:00 – hspu

1:00 – C2B pull-ups

2:00 – hspu 

3:00 – c2b pullups

and so on…….

choose a number that you feel you can stick with throughout the full 20 min. Leave yourself at least 25 sec to rest between minutes. Pull-ups don’t have to be unbroken.

CTB pull-ups 3 reps for all 10 rounds. Rounds 3 and 4 they were unbroken!! I just learned how to do overhand CTB pull-ups on Wednesday, and I couldn't link them together so I was STOKED that I linked them for two rounds! 

HSPU were a little more frustrating. Tried 1 ab mat for a couple rounds but could only do 1 rep so went back to 2 ab mats. I was doing them on the blue gym mats, Heidi suggested I do them on the floor so my hands wouldn't sink each time I kipped. That really helped. Long story short, my reps were all over the place. 1/3/1/3/4/1/3/1/3/4

After the WOD I had a friend video tape me doing my HSPU. What do you think? Any suggestions? 

Diet

7am - 12pm

40oz water

2 - 2cup bowls multigrain cereal with almond milk

Chai tea with 1 packet Stevia
1 Hershey's kiss

12pm - 6pm

 80 oz water
Candle Cafe Tofu Spinach Ravioli
Apple
2 Rice cakes with peanut butter 

6pm - Midnight

 3 glass of red wine (Concert tonight!!)
Chipotle burrito - brown rice, pinto beans, pico, sour cream, cheese, guacamole
gin and tonic
coors light
3 Fireball shots
Amy's vegan, gluten free burrito

12.12.13

Warm-up

1 min airdyne

spider man + hip openers 

moon the sky

rolled out quads, hip flexers

used black band on bar to stretch out back, lats, arms

Supplemental Work
butterfly pull-ups- Practiced butterflies, my palms were a bit sore from the past few days. Each time I tried to pull hard enough to get my chin over the bar my rhythm would get disrupted. In the car on the way to school I remembered something Nick said a while back about slowing down. I forgot about that piece of advice when I was working on them...

1. Pause Back squat

40% x 2 x 5/rest 1 min  85#

Speed on the way up. Rest 3 seconds at the bottom.

2. Halting snatch

1-1-1-1-1@60% 65#

Rest :15 sec between efforts. Stop below the knee, above the knee, then finish.

Snatches were off. I knew I wasn't fully extended before my drop, but I couldn't seem to make it happen. 

3. Halting clean

1-1-1-1-1@60% 85#

Rest :15 sec between efforts. Stop below the knee, above the knee, then finish.

I started out my halting cleans not fully extended, but I stayed focused and I think I was extending more at the end. This video were my last two cleans. 

Supplemental Work

2x10 GHD sit-ups with 14# ball - in this past I was doing these all wrong! I would keep the ball above my head the entire movement, it was so difficult! Then I realized, huh, it's easier to keep it close to my chest and then extend the ball at the bottom. So much easier! 

Diet
5:30am-12pm
protein shake
60oz water
2 stuffed shells (spinach, cheese etc) 
bowl multigrain cereal with almond milk
1 mini Hershey's chocolate
green tea with 1 stevia packet

12pm - 4pm
60oz water
vegan ravioli's from Candle Cafe
2 rice cakes with peanut butter
2 apples 
1 mini Hershey's chocolate

4pm - 10pm
60oz waters
Amy's Vegan and Gluten Free Burrito
10 french fries
7 Macaroni Bites

12.11.13

Warm-Up
1 min airdyne
spider-man stretch
moon the sky
used black band on bar to stretch lats and arms
front and side leg swings
CTB Pull-ups - before today I only knew how to do them with an underhand grip. My coach Matt told me to try it with an overhand grip and to push my chest out at the top. I tried it and it worked! I still couldn't link them together, but I'm excited anyway. I did 6 with underhand grip and 6 with overhand grip. 

Wall facing OHS with PVS pipe 3x8 - this is the first time I've done this exercise. Matt says it will help with my snatches since I tend to lean too far forward and don't stay back on my heels. The first two sets were awkward and slow, but the last set felt more comfortable. 

Back Squat 3x5 @ 75% - 145#  In the past week my BS has improved tremendously! I keep my elbows down so my forearms are perpendicular to the ground. This helps me keep my chest up. A fellow competitor, who has fantastic squat form, does a great job bringing her hips quickly under her torso on the way up. I have also been focusing on this. Lastly, I started wearing a weightlifting belt and having a tighter core helps me a bunch

 Supplemental Work
3x10 GHD sit-ups

12.10.13

Warm-up

1 min easy row

spider man + hip openers (I'll show you)

moon the sky

rolled out quads, hip flexers, T-band and back 

used black band on bar to stretch out back 

WOD

“multiples”

row 12 cals

6 burpees over box@24/20

36 dubs

6 burpees over box@24/20

row 12 cals

rest 5 min x 5

3:42

3:36

3:38

4:10 (burpee box jumps were super slow, this round was really hard)

3:53 (failed on du's 3-4 times, tired so wasn't jumping high enough)

Supplemental Work

2x10 butterfly kip : it was hard not to pull! probably pulled a little out of habit. Jodie said my kip looked good and was fluid. She suggested I practice focusing my gaze where the wall meets the ceiling, so when I'm ready to do full butterfly pull-ups my chin will be slanted up rather than forward.

I video taped me doing the final round of the WOD. The box jumps are completely out of the shot. It's not a very exciting video lol, but I thought I would do it anyway to watch my rowing form and du form. 

https://www.youtube.com/watch?v=5EzBmUkogcA