CFG Prep, Wk 4, WOD 14
Monday:
SWOD:
Back Squat 5 x 5 @ 85% of 5RM [Refer to 10.11.10] = 127lbs
DWOD:
"The Volkswagon"
For time: 21-15-9
Bench Press*
Pullups
Women use 80% of BW (which would have been 100lbs, but there is no way I could do that so I used 85lbs.  That was heavy for me.) 
Time: 11:00
------- ------- -------
Tuesday:
CFGames Prep, Phase II, Wk 4, WOD 15
SWOD:
Max Effort Deadlift 3-RM w/chains
195lbs + (chrome chains) 50lbs = 245lbs

DWOD:
Five rounds for time of
25 Double Unders
15 Burpees
Holy Heck that was tough, my arms got so tired bringing the dang rope around on the last round....
Time: 11:24 
I have to improve my double unders.  I did the first 25 in 36 seconds but then down hill from there.....

Thursday:
CFG Phase II, Wk 3, WOD 12
SWOD:
Press 5, 5, 5, 5, 5* [Establish Five-Rep Max!]
Old 5RM was 77lbs, only could do 73 today.

DWOD: CFE only
---------- ---------- ----------
CFE
Max Effort - Rest/Work 1:1
400m - 1:36
800m - 3:41
1600 - 7:55
800m - 3:42
400m - 1:40

Pretty consistent, felt sick to stomach after last two. I tried to keep my rest exact to the time I ran each.  Ran at ECS track.  Such a nice new rubber track!

Took today off because I want fresh legs for my 8.5 tempo run in AM.  I am going to try and hold a pace of 8:20. Notice I said TRY!  =]  Race is in 3 weeks, yikes!!!!

Monday:
SWOD
Front Squat Drop Set x 3:
[Refer to 10.14.10 for 3-RM]  135lbs
Set 1.) @ 85%,  115lbs  10 reps
Set 2.) @ 75%,  100lbs  10reps
Set 3.) @ 65%  88lbs  20reps  (started to rack it, but then decided to try and push out 5 more!)

DWOD: CFE only
--------- --------- ---------
CFE
6 x 3-min for max distance. Rest 1-min after odds, rest 3-min after evens.
Record max distance.  All were .41

Tuesday:
CFG Prep Phase II, Wk 3, WOD 11
SWOD [performed after DWOD]
"Death by pushups x 2s"  8rds
GHD Situps 4 x 25

DWOD
On the minute for 12 minutes
2 Power Snatch @ 90% of 3-RM [Refer to 10.19.10]
4 Burpees
 *missed 3-RM snatch day... so I just used a weight I felt would give me good form/ practice on the snatch since it is the one I struggle with.   I used 60lbs.  As I moved on to each round I  felt more confident and realized I should have used more weight. 

Wednesday:   Rest day!!  =]

Getting nervous about the Women's Half Marathon coming up in less then 4 weeks!!!!  I have never trained like this for a half (CFE's no LSD)!  I will get a clue on how my progress is going on  Saturday when we do our 8.5 tempo run.  I am supposed to keep a pace between 8:17-8:39!  My best half time is 2:01:37 so my goal for this half it to be under 2:00:00!

I have been dreading Eva all week.  Supposed to have done it Tuesday, but after Monday's squat/rope fun, I just didn't have it in me.  So I took the day off.... I know wimpy but I needed it. Ran my 10 x 400's CFE Weds.  That was hard... kept them all between 1:41-1:51  They sure add up quick. 

Today, Friday, I finally did  EVA.  Was able to do it with the 8AM crew so it was better then having to do it alone like most of my workouts.  I was mentally prepared since I had all week to think about it. 
55lb KB threw me around, literally, but I swung it as best I could.
"Eva"
5 rounds for time of
Run 800-Meters
30 Kettlebell Swings @ 1.5-pood(55lbs)
30 Pullups

Time: RX'd 62:00

Sunday morning CFE with Suzi.  10k.  I was so nervous because Suzi runs so fast... I get tired just thinking about it!  Worst is she makes is look so easy! Anyway, we headed out.  My mile splits were: 8:10
8:18
8:15
water stop 1:34
8:41
8:44
8:46
1:45 for last .2
total 10K 54:16
I was surprised on the first 3 miles, better then I had planned to run- I decided though to slow down a bit on way back just so I didn't have to stop and walk.  I should have tried to keep up with Suzi on the way back- she got in 53:??  Overall, a great run, perfect weather!

Monday
SWOD: Bench Press 5x5x5x5x5 set new PR
Old was 108lbs
 Today: 90lbs,95lbs,100lbs, 105lbs x2, 102lbs
Lost a little here...

Monday:  Wasn't a good day for me... I went in very sore.  Should have just stayed home.  I got back up to my 5rm @150lbs but only did 2 @ 155lbs.  Then when I tried to put weight about my head for the DWOD,  it just wasn't happening.  I wasn't there mentally or physically.  So,  I went home, promising to be back Tuesday @ 110%

Tuesday:
CFGames Prep, Phase II, Wk 1, WOD 2
SWOD: Deadlift 5-RM*, Establish a new 5-Rep Max  PR @205lbs
DWOD: 12 minutes AMRAP of
1-Arm KB/DB Power Snatch + OHS, 7 reps Left/7 reps Right, @15lbs
Box Jumps @ 20"- 7 reps
9rds. =]

CFE: 200-400-800m 1:1 x 3
Hard going all out on the 800's.

Thursday:
CFGames Prep, Phase II, Wk 1, WOD 3
SWOD:  Front Squat 3, 3, 3, 3, 3* Work up to a new 3-Rep Max 135lbs
DWOD  On the minute for 12 minutes perform:
2 Power Cleans @ 120lbs till min 4 (foul) then dropped to 115lbs
4 Burpees

Friday:

Weds. - gymnastics practice: handstand push-ups; practiced balance, finding hollow and did a couple (not in a row) HSPU's with only 3 tablets!

Thursday- CFE 3 x 1 mile at 80% 90% & 100% @5am (kids out of school so came in early)   1- 8:15 2- 7:54 3- 7:45
I ran with Suzi, she kicked my butt on last one- guess that is why they call her Zoomer  =]

Friday- Chelsea
5 pull-ups
10 push-ups
15 squats
each minute on the minute for 30 minutes

I did 3 rds. rx'd then dropped to 3-6-9 was able to finish all rounds at this pace. My problem was with the push-ups.  My arms got tired!

Tomorrow- 100 yd hill repeats x 16 at Edison Bridge....

Sunday- REST!

Can't help but wonder what is in store for the next phase of training!!!!!?????

Last week of Unilaterals, triplets, yada yada!!!!  Can't wait to see what's next.

Catching up here:
Thursday:
CFE: Death by 10 Meters 5am with my girls Suzi and E!  We all got 15, though Suzi was 5 steps away from 16!  next time she will get it!

Friday:
CrossFit Games Prep, Wk 9, WOD 35
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 increase 5-10lbs @140lbs
Barbell Bench Press 3 x 5 increase 5-10lbs @ 100lbs
DWOD - “Double Bear”, AHAP
5 rds of 5 reps(empty bar, 55lbs,65lbs,65lbs,70lbs) that was hard!
1 rep =
2 Power Clean
2 Thrusters - Front
2 Thrusters - Back

Monday: 
One Arm Bench Press 4x8 @20,25,20, 35lbs
One Arm Chest Fly 4x8 @15lbs
One Arm Shoulder Press 4x8 @20,25,30, 30lbs
One Arm Lateral Raise 4x8 @ 10, 10 15, 15lbs
One Arm Overhead Step Up (Opposite Arm/Leg) 4x8 @20,25,25,25lbs
Two Arm Lateral Lunge 4x8 @10lbs
One Arm Shrug 4x8@55lbs
Windmill + Curl + Pick Up 3x8 @20lbs
Turkish Get Up 3x6 @20lbs

CFGames Prep, Wk 9, WOD 34  

Triplets-
Went heavier on my OHS, feeling a little more comfortable with these finally. 

Dead hang pull-ups felt a bit easier too.  

Then 2k row.  My legs were tired from the workout but finished with an 8:43.  I know, slow but I did it! 

Yesterday was my first Fight Gone Bad.  Last year I was a counter because I was in my boot.  I knew from last year, simply from watching, it is a tough event.  I was nervous, didn't get much sleep the night before.  I am happy of my performance but of course like many of people I am thinking to myself, "If I would have did one more box jump, or one more push press or pulled harder on the rower I could have gotten more points..."Anyway, I ended up with 248 which I am very happy with.  (for this year!)

Was very happy to have the kids division this year.  They were so stinking cute!!!!  I know Rae-Lee had such a great time!  She told me today she was a bit sore... which I thought was so cute! (I know she is used to hearing me say that!)  Dom too was commenting how his legs were sore.  =]

Glad to be a part of a community that raises money for good causes.

CrossFit Games Prep Wk 8, WOD 31
"Helen"
3 rds for time of
Run 400-Meters
21 KBS @ 16k/24k
12 Pull Ups

Wasn't feeling it today.... I tried my best, 11:28 or 11:38?  I should have known it was going to be a rough day for me when I got a cramp on my WARM-UP lap!  Are you kidding me?

Saw the movie Food Inc. yesterday for the first time.... had no idea about cows and eating corn instead of grass.  All the problems it can cause, how seeds are genetically changed, farmers can't use seeds from crops they've grown (cause of pesticides?), how badly chickens and pigs are treated.  Disgusting....  going to talk to my husband Mark about getting a freezer for the garage and ordering a grass fed cow to stick in it!  Also, chicken that isn't pumped full of antibiotics and hormones.  I couldn't believe how the chickens couldn't even stand up because they are forced to grow so big and fast that their legs cannot support them.  Totally grossed out by seeing all that.  Was happy at Costco today when I found frozen broccoli that is organic and not GMO (genetically modified!)  They also had organic/hormone free chicken and ground beef amongst other stuff....

My Robb Wolff book came in mail today... can't wait to start reading it. I saw a few other people have it/ordered it!  Looks like a good read as I thumbed through it.  I am a little nervous to eat  paleo because last time I dropped 10 lbs and people were calling me too skinny.  (And trust me, I was eating!  I love to eat.)    I am trying to get stronger- so I am thinking I need to keep weight on....  There are only so many vegetables I can eat in one day... I know I can load up on protein but... guess I will just have to get to reading and see what he has to say! 

CFGames Prep, Wk 8, WOD 29 “Unitlateral”
AQAP, NFT, AHAP
One Arm DB Chest Press+Feet Up (bent at 90deg.) 3×12ea
One Arm DB Fly+Feet Up (bent at 90deg.) 3×12ea
Single-Leg One Arm DB Shoulder Press 3×6ea leg+12ea arm
Single-Leg One Arm DB Lateral Raise 3×6ea leg+12ea arm
One Arm KB Over Head Squat 3×12ea
Two Arm DB Lateral Lunge 3×15ea
KB/DB WindMill + Curl + Pick Up + Press 3×10ea
Turkish Get Up 3×8ea
One Arm KB Shrug 3×15ea

Shoulders were burning today during some of these.... this is where I need the most work!

A little behind on the CFE's - got to get on it!  =[ 

Weds.  CFE 1 min on 1 min off.... fun stuff....barf!  (almost, cuz 2fo and I ran at 4pm in 95' heat.... wth were we thinking???)

Thursday
CFGames Prep, Wk 7, WOD 27
SWOD
Back Squat 3 x 5 (add 5-10lbs)  @ 135lbs
Bench 3 x 5 (add 5-10lbs) @ 95lbs

DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Friday
CrossFit Games Prep, Wk 7, WOD 28
SWOD
Deadlift 3 x 5 (add 5-10lbs)  @180lbs
DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Hang Power Snatch
Overhead Squat
Back Squat + Push Press (behind the neck thruster)
Snatch High Pull
Snatch-grip RDL

* snatches felt better today- but still the limiting factor on weights for this complex.  OHS's have improved also! yippee

"Murph"

For Time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you've got a twenty pound vest or body armor, wear it.


This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Was scared of this Hero WOD, I can't lie.  I texted Suzi before I got dressed this morning to see if she maybe wanted to not go but she was already on her way- so I figured I better get a move on and get dressed.  My body is sore from  Fran on Friday- and was not looking forward to 300 air squats.  So I decided, OK I'll just go and do a mini-Murph.  Then Diane talked us into doing the entire WOD. (Thanks Diane!) Once we got started it really wasn't as bad as I expected.  Yes, it took me 55:21 but I broke up the reps like this: 5 pull-ups, 10 push-ups, 15 air squats for 20 rounds.  The hardest part was the push-ups.  Before I knew it, I was finishing up round 10- which would have been enough for mini-Murph.  I said something to Suzi and she was going the distance so I figured I should too.  Finally, round 20 came and it was off to run the last mile.   =]  Great way to start 9/11

I was so nervous about Fran  that I kept waking up last night, worrying about it.  Stupid...  I know but I haven't really done many WOD's for time in a long time because of starting strength program.  I had no idea what to expect with this work out since I had never done it.  The last two times CCFM scheduled it, June- doing starting strength, then last Oct. I was in my boot.  =[

My time was 7:38- kept feeling very winded.  I have to get my endurance up (which should be on the mend since I am now doing CFE's)   I looked up times for Fran and some people can do it in 2 mins!  Is that for real?  It took me 1 min to do my first 21 thrusters.  Damn!
Still contemplating doing Murph tomorrow.  Maybe I will do a scaled down version.  300 air squats scares me!!!!!!

CFE went well. It started at 95' getting out of car, afterward car read 88' The last 1000m was under dark skies and it felt good.
We ran on ECS track. It is sweet! Like running on a cushion.
Friday doing 10 x 100 on the min. after Fran.

CFGames Prep, Wk 6, WOD 22:
"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB
AQAP, 3x12 of ea:
KB Renegade Row
One arm supinated reverse ring fly
Triceps Kickbacks
One arm bent over reverse fly
One arm/leg RDL
One leg swiss ball leg curl
One leg revese hyperextension
Superman - Opposite Arm/Leg

Afternoon CFE on new ECS rubber track while daughter is at V-ball practice.  Not looking forward to running in heat but I have to get it in!   Hopefully, it will rain just before it's time to run. 

Today:
CFGames Prep Week 6, WOD 21:
"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB.
AQAP
One Arm Bench Press 3x12  30lbs-35lbs
One Arm Chest Fly 3x12  15lbs
One Arm Shoulder Press 3x12  20-25lbs
One Arm Lateral Raise 3x12 10lbs
One Arm Overhead Step Up (Opposite Arm/Leg) 3x12  20lbs
Two Arm Lateral Lunge 3x12   10lbs
One Arm Shrug 3x12  55lbs
Windmill + Curl + Pick Up 3x10  15lbs
Turkish Get Up 3x6  20lbs

Friday:
CrossFit Games Prep, Wk 5, WOD 20
“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to peform all reps unbroken (like the Bear complex) use straps if necessary.
Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps
Home to Tabatha Row instead of Run: 20:10 x 16 

Thursday:
CrossFit Games Prep, Wk 5, WOD 19
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps

Met Suzi Q for the CFE.  When I pulled in my car read 92 degrees.  However, by the time we got our stuff together, got kids situated on computer, walked back outside it started to rain!  What perfect timing.  It rained during the warm-up which was perfect for bringing down the temperature.  Then it magically stopped and we proceeded to do our 200's.  I need to make a habit of stretching more now that I am back to running. 
Today is rest day but I am going to practice my open and close on the bar and practice the "hollow" on the handstand push-up.  Maybe a little muscle-up technique. 

What an awesome weekend.  Tucker is a great guy- funny and knows his stuff!  Jeannie his partner is one tough chick.  Love her! She is an incredible athlete.  When I grow up, I want to be just like her.  Amazing.
Basically learned a ton of stuff, trying to absorb it all and figure out how to apply it.  I am so happy to have a bar and rings in the garage so I can work on this stuff when ever I feel like it.  Learning good form on all the gymnastic moves is going to benefit all the Olympic lifts, help complete WODs better/faster- but it will take time to master the correct forms. 




Mondays Triplets were a good introduction back to WODs.  Short and sweet, but they were tiring.

“Triplets” *All triplets peformed at max intensity but with perfect form. No drops from the Oly lifts. Use straps if necessary. Full recoveries between triplets.
1.) 3 Rounds of AQAP NFT:
5 Power Snatch @ 70% of 1RM  45lbs
10 Front Squat @ 75% of 1RM  75lbs
15 Box Jumps @ 20”/24”  subbed KTE  (toe issue)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
2.) 3 Rounds of AQAP NFT:
5 Power Clean @ 70% of 1RM  95lbs
10 Back Squat @ 75% of 1RM  135lbs
15 Burpees w/hand release   (fun stuff)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
3.) 3 Rounds of AQAP NFT:
5 Push Jerks or Split Jerks @ 70% of 1RM  75lbs
10 Ring Dips
15 GHD Hip Extensions
Rest 5-10 min. (as needed)

Boy is it apparent that I haven't been running or completing WOD's for time... I thought I was going to die last night during our 4x400s.  Damn I am out of running shape but am excited to get back to working on it.  I have always trained for my races the old traditional way.... lots of long distance running mixed with tempos and speed work.  This race will be strictly following the CFE guidelines.  People swear by it, so I am giving it a  try.

This weekend is a mile time trail.... I am sure it is going to be slow but it gives me a good starting point.  My best half marathon time is 2:01.13  My goal is to be under 2:00:00  =] 

Was good to do the CFE with ALL the 8AM girls.  I hope we continue to meet like a group so it makes the running a little easier. 

Excited to be attending the CF gymnastics cert. this weekend!!!!  Can't wait to learn new tricks and technique. 

My L-Hold pull-ups are very ugly.  Those are hard.  Got through all 3 rounds today!  =]   Felt good.  Tonight is the first CFE for our training for the Women's Half Marathon! 

CrossFit Games Prep, Wk 4, WOD 14
21-15-9 AQAP, Not for time of:
Sumo Deadlift add 10-20lbs
Clean Grip Bent Over Row same as last wk.
Single Leg RDL (L/R) same as last wk.
Supine Ring Pull Ups w/arms adducted, feet on box
Good Mornings, same as last wk.
Dead Hang Scapular Pull Ups
GHD Hip Extension w/added weight, + 10-20lbs
L-Hold Pull Ups

Skipped out on round 9 to have breakfast with my girls.  Thanks for waiting for me!  I promise tomorrow, I will do ALL 3 rounds...... totally worth it.  Great time.  

CrossFit Games Prep, Wk 4, WOD 13:
21-15-9 AQAP Not For Time of:
Overhead Squat add 5-10lbs
Hand Stand Push Up
BB Step Up add 5-10lbs
Ring Push Ups
BB Lateral Lunge add 5-10lbs
Pseudo Push Up w/ Feet Elevated
BB Overhead Walking Lunges
Ring Dips
L-Hold on Paralletes/Rings/Hanging from bar ALAP 
 
Getting stronger on the HSPU's and having the bar overhead. Thanks MK for the tip this morning.  Appreciate it big time. 

Skipped the L-pull-ups and dead hang pull-ups on last round.  My hands were killing me.  =[ 

21-15-9 rep rounds of [AQAP Not For Time]
Deadlift add 10-20lbs  155lbs
L-hold Pull Ups
Single Leg RDL’s same as last wk [L/R] 20lbs
Strict Dead Hang Scapular Pull Ups
Good Mornings same as last wk  53lbs
Bent Over Rows w/Clean Grip add 5-10lbs  73lbs
GHD Hip Extension

Tomorrow rest day!!!!!!

A little behind on the blogging...

Friday:
CrossFit Games Prep, Wk 2, WOD 8
1rd AQAP NFT, 80 reps each of:
KBS @ 16k-32k
Bent Over Rows w/Snatch Grip - AHAP  65lbs
Kipping Pullups (various grips)
Good Mornings w/BB - same as Tuesday  55lbs
Dumbbell Renegade Rows - AHAP 15lbs  (was easy, should have gone heavier)
Reverse Hypers on GHD
Toes-2-Bar

It was good to have Jenn and JB to work out with.  Made it more tolerable!!!! Man my hands were sore after all of this. My arms were killed too.


Saturday:

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO
"Tyler"
CrossFit Games Prep, Wk 3, WOD 9
21-15-9 rep rounds of [AQAP Not For Time]
OHS add 10-20lbs   45lbs
HSPU
OH BB Step-Up w/empty bar [L/R]
Plank-2-Pushup+Pushup on one leg [L/R]
BB Lateral Lunge add 10-20lbs [L/R]
Pseudo Push Up alternating on one leg
Farmers Walk Lunges w/KB @ 24k - 32k [L/R]
Ring Dips
L-Hold on Parallettes or Rings or Bar, ALAP each [try to hold five count for each rep]

Back tomorrow for some more fun....

80 reps each....  Some were hard and took forever, some were a little easier and didn't take long.  Can't wait till next week when it's a 100 reps.  It took me 2.5 hours.... (well I chit chatted a bit when my 8AM crew came in)  but still that's a long time. Next week I am guessing 3 hours.  yikes  I can barely handle my sweaty self for this long, next week is going to be horrible! 

CrossFit Games Prep, Wk 2, WOD 7
1rd AQAP NFT, 80 reps each of:
Front Squats add 10-20lbs [Don’t use a rack, power clean the weight to your shoulders!]
Bench Press add 10-20lbs
Barbell Lateral Step-Up add 10-20lbs [16”-20”]
Ring Push Ups [Set rings 4”-6” above ground]
Barbell Overhead Reverse Walking Lunges w/empty bar
Shoulder Press add 10-20lbs [Don’t use a rack, power clean the weight to your shoulders!]
GHD Sit-Ups

Okay today took FOREVER! I saw several people come and go from the gym and I was still there.... Those pull-ups eat up so much of the time.... I am really trying but I am so sore today I debated about not going.  But, tomorrow is a rest day, and I can't wimp out- though I really wanted to.  I keep reminding myself it's only 3 weeks, now we are half way through.....   I am afraid to ask what comes next!

CrossFit Games Prep, Wk 2, WOD 6
2 rds of 21 and 15 reps AQAP NFT
Sumo Stance Deadlift @ 60% of 1-RM DL  145lbs
Supine Ring Pullups Arms Adducted w/Feet On Box
Single Leg RDL [L/R] add 5-10lbs  15lbs
Strict Dead-Hang L-Hold Pullups
Suitcase Pick Ups [L/R] add 10-20lbs  85lbs
Supine Ring Pullups Arms Abducted w/Feet On Box
Good Mornings w/BB - add 10-20lbs  55lbs
Strict Dead-Hang Scapular Pullups
GHD Hip Extension

I can tell I am going to  be sore after this workout today. I haven't been home that long but my muscle are giving me little hints that they are tired...  occasional twitching, aches, slow moving, etc.  And for the record this took forever again!!!!  I got there at 7:30, a little late because I had to drop my first born off at his first day of high school.  I started to tear up leaving him, I fought back the tears until I got to the gym and saw P.Brod.  I looked at her and she was upset too. (her daughters first day also)  She was like don't even look at me cuz I'll lose it... but gain my composure on that lovely 400m warm-up run. Anyway.... my 8AM crew breezes in and out, completing both of their workouts before I finish mine.  By the time I get home I am SO hungry but too tired to cook!   Socks almost had me talked out of this program this morning....  I better not listen!
 

2 rds of 21 and 15 reps AQAP NFT
Barbell Overhead Squat add 10-20lbs
Handstand Push Ups
Barbell Step Up [L/R] add 10-20lbs
Plank-2-Pushup + Push Up [L/R]
Barbell Lateral Lunge [L/R] add 10-20lbs
Pseudo Planche Push Ups
Barbell Walking Overhead Lunges [L/R] add 10-20lbs
Ring Dips
Toes-2-Bar

Goal today:  NAP!!!!!   zzzzzzzzzzzzzzz

I feel as if these workouts are taking me forever! Maybe because I have done the last two by myself and it is NFT, not for time.... I think I need to push myself a little harder and not rest as much in between. I have to also remember it is AQAP... as quick as possible. Yesterday was better then Tues or today. I think the supine pull-ups took me forever today. By the time I got to this move my arms were pretty tired. I was only able to do 2 at a time. I was trying to make sure the rings touched my shoulders each time.

I have seen Mondays laundry list... I am glad I have the next two days off. I am hoping though to get a run in sometime this weekend though.
Heading to Moes for lunch!  (love that place!)

CrossFit Games Prep, Week 1, WOD 3
1 rd AQAP NFT
60 Front Squats @ 30% of 1-RM Back Squat @55lbs
60 Bench Press @ 50% of 1-RM @65lbs
60 Barbell Lateral Step Up w/empty bar @45lbs
60 Curb Push Ups
60 Reverse Walking Lunges (unweighted)
60 Shoulder Press @ 50% of 1-RM @45lbs
60 GHD Sit Ups

CrossFit Games Prep, Week 1, WOD 4
1 rd AQAP NFT
60 Romanian Deadlift (RDL) w/Snatch Grip @ 30% of 1-RM Deadlift @75lbs
60 Kipping Pull Ups
60 Kettlebell Swings @ 16k
60 Bent Over Rows w/Clean Grip AHAP @65lbs
60 Good Mornings w/empty bar @45lbs
60 Supine Ring Pull Ups
60 Reverse Hypers on GHD

I think every muscle in my body is sore... must be the million reps of a hundred exercises was a good work out.  Can't wait 'til tomorrow.  Even more reps per exercise....  but it does feel good to be sore.  I didn't feel like this doing the starting strength program, with the exception of doing a Hero WOD. 
Good stuff.  Sore = good workout!

Well, we have definitely moved on to the next phase. Movements weren't hard, they just add up quick! Felt good though, I could tell I was working. I am hoping to start build my endurance back up. I got winded this morning on my warm-up 400m. Lindsay said she was going to 800m, I quickly wished her well and went my own way! Maybe I will start that next week. I was very happy though to have a partner to work out with this morning! =]
I am so tired right now from this AM, and I am sure from the weekend also. The last two games were tough... we prevailed the first but fell the second. I still can't even believe we lost that last game. We had beat them two days earlier 15-2. The boys just weren't playing like the can. So they ended up being state runner up. You can see his disappointment.  Dom played awesome- both hitting and pitching and third base. Now we are moving on to freshman football at Verot. 

2 rds AQAP NFT
15 reps each of

Deadlift @ 50% 1-RM @125lbs
Supine Ring Pull Ups w/Arms Abducted
Single Leg Bridge (L/R)
Strict Dead-Hang Scapular Pull Ups
Suitcase Pick Ups @ 30% of DL 1-RM (L/R) @ 75lbs
Supine Ring Pull Ups w/Arms Adducted
Single Leg RDL w/10-20lbs (L/R)
Strict Dead-Hang Chin Ups (close grip)
GHD Hip Extension

Over all I am very happy with my new 1RM's. This morning I increased my bench by 12lbs, deadlift by 45lbs and press by 10lbs. I was there for over three hours and by my last lift, the press, I was beat. I wish I could have done that lift fresh. However, will be out of town tomorrow and the next phase starts Monday so I had to get it in.


It is great to see all the SS people with so many improvements! It was amazing to me that Jenn couldn't lift 160lbs on the bench but could do that and then 165lbs on the stability ball.... or was it 170lbs????!!!!


Bench: 125lbs
Dead lift: 240lbs
Press: 85lbs

So all yesterday and last night I was really nervous thinking about these 1RM's.  "If my old clean 1RM is 115lbs, then after 3 months starting strength I should be able to do 125lbs, no wait I should try 130lbs., no that's too much, wait I should be able to do 135lbs... I wonder what everyone else will do... Did I work hard enough these last few months???.... etc" -  These are the conversations I was having with myself! 

I am happy to report that I have completed two lifts and hoping I won't be as nervous now on the remainder lifts.  I am excited to see how my bench has developed... and I finally was able to do 200lbs on the dead so I am hoping to have at least 225lbs tomorrow?????  Press is my weakest, so even if I just go up at all I will be happy.

I really like the power clean.  Though I still have a death grip in the bar.  I need to practice releasing and catching- quick elbows.   If I could get under the bar better I may have been able to have gone up a bit.  But I am very happy with my new 1RM!  I appreciate the support in the gym today, thank you! 

New 1RM's
Power clean: 140lbs
Back Squat:  185lbs

All lifts
2 x 3 @ 70%
2 x 2 @ 80%
2 x 1 @ 90%

Only one more week of starting strength.  Happy and sad at the same time.  Happy to have increased my weights, but now the work begins.  It is very easy to go in to the gym knowing you are just doing strength training.  You get to rest between lifts, I bring in coffee,  and  chit chat a bit.  But now, with the next phase of Games prep, it will be more intense! It will be hard at first building back up the endurance part.  Then soon CFE's will start.  I am tired already thinking about it. 

Dom's team won Districts.  This weekend his team has the Sectionals tournament.  Hopefully they will be able to play and not get rained out. 

Back Squat: 3x5 @80% 120lbs
Press: 3x5 77lbs
Clean: 5x3 112lbs

I am trying to stay positive about turning 40.  I can't even believe that I am saying that- I am forty!  yikes!  Anyway, while in the Keys a great friend of mine gave me a little koozie that reads "Fit & Forty" which truly gave me a new perspective on turning 40.  I could be over weight, unhealthy, etc.  but I have taken pretty good care of myself and now I am a Crossfit Chick and don't feel that old!  (plus blessed with a wonderful family!)

Missed Friday and Monday (OOT) so went in yesterday and today.  Looking forward to next week to see how much I have increased my 1rm's since starting the strength program. 

Back Squat 3x5 150lbs
Press: 76lbs (4,5,4)
Power Clean: 108lbs
Bench press: 3x5 @ 108lbs
Dead lift: 1x5 @200lbs

Good day... went up on my lifts,  except the squat which was at 80% today (thanks Coach!) :o]  Legs are sore from yesterday.

Good to see Jane this AM, I don't ever really get to see her. Though I am sure I will soon when the CFE's start for the half marathon.

Back Squat 3x5 @80% 117lbs
Bench press: 3x5 @ 103lbs
Dead lift: 1x5 @195lbs (next week I'll be in the 200's!!!)

Goal today: eat enough protein and drink lots of water

What am  I going to do when I don't have to squat 3 times a week? ( I can't wait!)  Though, I do notice a huge improvement on them and I am actually learning to like them- well, a little)  Power cleans felt good today- I like these.  Press, even with all the grunting, I couldn't get my last one up...  Friday I will. 


Back Squat: 3x5 @146lbs
Press: 3x5 @75lbs (miss on #5 of 3rd set) :o[
Clean: 5x3 @106lbs

On the Minute for 15 mins:
Odd minutes
3 hang snatchs 63lbs & 3 HSPU
Even mins
7 burpees and 7 pull ups
Every missed round... foul is 200 m....  
I used 53lbs today because I struggle with the snatch lift.  They felt better today.  Glad I used the lighter weight.  Once I am more comfortable with the lift I will go up in weight.  The workout was tough, though the hardest part for me was the pull-ups.  My abs are still so sore from "Joshua" Sat.  I didn't really realize how sore they were until trying to kip my pull-ups.  So I did the first two rounds of pull-ups then fouled on the next 5.  So I have 5- 200m sprints tomorrow.  Which I would rather do then the pain I had in my abs.  

Goal today:  avoid sugar amap!

Today was a good lifting day, not that I am posting huge numbers or anything, but I am proud of the progress I am making.  I am a little upset with myself though for only increasing my back squat by 1lb the last two times. (wimp) So this time I went up 2lbs!!!  I am up to 144lbs. However, when I started this strength program my 5rm was 140, so I am seeing progress, with some time to spare!  Feeling good about my bench now that I am in triple digits!  101lbs  Then on my deads today I used big girl plates!  I beat my previous 5rm by 5lbs to 190lbs! My goal is to get into the 200's.  ??? 

A little nervous about tomorrows DWOD.  SNATCHES!  yikes.  But I am going to go in with a positive attitude and do the best I can.  The rest of workout has other fun stuff like HSPU's and pull-ups and gotta love burpees!  Good news is, I think the entire workout is only 15 mins.  I had set a goal to be able to do a HSPU in two months... I better get practicing.  Maybe I can learn how to kip those.  So looking forward to the Gymnastics cert! 

Back Squat 3x5 @144lbs
Bench press: 3x5 @ 101lbs
Dead lift: 1x5 @190lbs

Goal today:  practice my double unders

Missed yesterday so I went in today to make it up.  Monday I was still sore from "Joshua" and my head was pounding from one to many from the 4th of July.  I always feel so guilty when I miss but it just had to be done!  

Back Squat: 3x5 @80% 114lbs
Press: 3x5 @90% 67lbs
Clean: 5x3 @90% 94lbs

Goal today: drink more water... I don't drink enough.

Yesterday was Hero WOD "Joshua". Sore today! 

Glad I was able to make the gym today... wasn't sure since I went and saw a  midnight movie and didn't get home 'til just before 3AM.  I knew 5, 6, and even 7AM was out of the question.  Was able to get there after dropping one child off at camp.  (If she didn't have camp, not sure I would have gotten out of bed!) Happy to see 80% for squats!  Tonight Dom has another all-star game.  It is in Murdock - that's far for one game.  Just as long as when we get up there it isn't rained out. 


Back Squat 3x5 @80% 113lbs
Bench press: 3x5 @ 99lbs
Dead lift: 1x5 @185lbs

Goal today: catch up on some sleep!

Made up yesterdays strength workout today. I could NOT get up yesterday.  I really tried, just too tired, then the rest of the day too busy taking one kid here, picking up one from there, etc.  And Dom had his first all-star game last night.  They won 13-1. Next game is Weds.  They look really good!

I am officially signed up for the Gymnastics cert.  I am so excited!  I can't wait!!!! 

I felt for E today as she was doing "Air Force".  She used heavy weights and didn't give up - though I know she thought about it.  Way to stick it out girl! Great work.

Back Squat: 3x5 @142lbs
Press: 3x5 @90% 66lbs
Clean: 5x3 @90% 93lbs

Goal today:  veggies, veggies, veggies!

Had a great afternoon skill practice during the rain in my garage.  Rae-Lee and Vincent came out with me and we had fun.  We opened the garage doors, they swung on rings, I practiced my false grip, they hula-hooped and jumped rope, I did a few strict pull-ups, but it was fun.  Definitely need to do more often. Tried to get Dom out there with us, but he preferred to take the golf cart over to a buddies house. Tomorrow night is his first all-star game.  All of his team mates are going to the barber at noon tomorrow to either dye their hair red and blue or get a mohawk.....  they haven't decided yet.  I think it is great for the team to do it together, it is summer and will grow back in no time.  He will have great memories from this.  He is growing so fast.  We just got his schedule for freshman year. 

Even though I was stood up by my girls...  :o[ sniff sniff....  I still ran this AM.  I debated as I sat in my car waiting for S and E to show up.   I tossed around the idea of just going home but decided since I was there I should still run.  I ran 3 easy miles ranging between 9:45- 8:30 min miles.  I am so glad I went, it felt great!! (afterward).   I saw OCD, Spaz, Monica and friend so I got to chat with them for a bit.  My new shoes felt great on my feet. 

It's Friday!  Planning on doing my first run in AM since starting the starting strength program . Nothing drastic, just a few miles. (Well that is if I don't stay out too late tonight, have a friend from high school in town and could be trouble!)  

Back Squat 3x5 @80% 112lbs
Bench press: 3x5 @ @ 90% 87lbs
Dead lift: 1x5 @180lbs

It is really hard to believe that I have been at CF for over a year and have never done an overhead squat... must be either I missed that day or I was doing a modified workout when I was injured... whatever the case may be, today I got to do them.  I must admit I was nervous about the workout:
Rx is 63 lbs
20 Thrusters
20 SDLHU
20 Push Jerk
20 OHS
20 Front squats
@ 16k
on the minute 6 KBS
especially since I hadn't done OHS.  I went in, warmed up and then went through each of the movements.  The OHS felt good with the "training bar" which may be 15lbs.???  Put heavier weights on there and then I start swaying.  I started to freak out mentally since everyone else in the starting strength program Rx'd it, and I couldn't control that weight.  So Coach noticed me pacing and thinking too much... yelled at me to get focused, I went outside had a melt down, came in, focused, ready to do the WOD.  (after waiting for JB, who by the way takes forever to get ready...  :o}) 3, 2, 1, go....  took me 6 sets to get the OHS done....OHS, 3 then 6 KB swings, 3 OHS, 6KB swings, 3 OHS, 6KB swings, 3 OHS, 6 KB swings, 3 OHS, 6 KB swings, 5 OHS, (with a lot of grunting..)
I used 53lbs and my time was 13:55? 

Goal today:  relax by pool with a few beers!

It was awesome to see my 8AM girls this morning!  It feels like I haven't seen them much since starting the Starting Strength program.  Was at the box a little longer then usual since I had catching up to do with the gilrs when I got there.  Great job girls on Nancy! Especially you Patty and running- nice! 

I am making small jumps in my lifts, but I can't get discouraged because I am still moving up, though maybe only 1lbs at a time.  I do get discouraged that my lifts seem to be so far behind everyone else, but I can only do what I can do and when I do, do my best. 

Food has been up and down.  I mistakenly bought the new mint Oreos. OMG!  If you like the thin mint girl scout cookies, you will love these!  I can't buy them any more.  Dangerous!  I am eating a lot of fruit but I really need to eat more veggies.  That is probably the biggest problem with food I am having.  I am not concerned with my weight, I am more concerned about performance and recovery.  

Back Squat: 3x5 @141lbs
Press: 3x5 @74lbs
Clean: 5x3 @104lbs

Goal today:  get to Publix and buy veggies. 

Met Abomb this AM for some muscle-up and handstand push-up practice.  I need to work on my false grip, this will help me exert less energy when doing the the muscle up.  Still about 4 inches from floor on HSPU's.  They are hard!  I am setting a goal to be able to do one in two months! 

Thanks HipKitty for the treats, Wilson loves them!















Goal today:  drink more water and less coffee.

Went to gym at 8.  Nobody there but Socks (well and Coach, but he's always there).  I miss my 8am crew! I miss the chit chat and especially miss the breakfasts and coffee!  Only 6 more weeks of the starting strength program.  Hopefully meeting ABomb and maybe the HipKitty tomorrow morning for skills practice.  :o]

Today was a good day...
Back Squat 3x5 @80% 112lbs
Bench press: 3x5 @ 97lbs
Dead lift: 1x5 @180lbs


Goal today:  no sugar... 

Had a great time riding yesterday.  Only ran into one tree stump, got a couple scratches, and two bruises above my right knee.  It was muddy from the rain so going down some of the steep hills my back bike tire would slip out from under me but thankfully always landed on something soft!   Going again in two weeks.  All are welcome to come join in the fun! 
 Picture of new belt!

Back Squat: 3x5 @140lbs
Press: 3x5 @90% 65lbs
Clean: 5x3 @90% 92lbs

Goal today:  NO sugar!

Very sore from Tuesday's lame attempt at snatches.  Today, a rest day but can't resist... going out to the alva trails again riding bikes! 

Wednesday's workout:
Back Squat 3x5 @80% 111lbs
Bench press: 3x5 @90% 85lbs
Dead lift: 1x5 @175lbs

Moving up in the world 1 pound at a time!  Only made one minor mistake this morning.  Normally on Monday mornings, that early, I make a few.  But only one today, and it wasn't even a bad one....  I was happy to be there this morning since I had to miss Friday.  :o(  
Can't help but wonder what tomorrow's DWOD is going to be.... not posted yet.... 

Blinged up (not bedazzled) my WL belt. Left it at gym. I'll have to take a picture tomorrow and post it!

Back Squat: 3x5 @139lbs
Press: 3x5 @73lbs
Clean: 5x3 @102lbs

Goal today: protein, protein protein! 

Today was a great workout. I am tired.  I feel a nap coming on later... and I don't usually nap. (Especially since Dom wants me to take him and his buddies to see the A-Team tonight at midnight.)   It was good doing a WOD or actually two I guess.  I started to get sick to my stomach towards the end of the second one.  I just slowed down a bit and kept going.  There was a nice little breeze going in the alley this morning while doing the "Death by 10 Meters" which helped.  Those start easy but get tough!

DWOD #1) 
"Death by ten meters" 
Recover as needed then 
 Score: 14


DWOD #2) 
AMRAP in 15 minutes of 
15 box jumps @ 20" 
10 push-ups 
5 pull-ups
7 rds + 4 push-ups 

Goal today: avoid sugar......!

Feeling much better!  Went and saw A-bomb then the chiropractor.  (btw, Abomb if you see this I have something for you!)  It is so nice to be able to move my head again.  Pinched nerves are no fun.  Still have a little pain but 1000 times better.
 I am so bummed that I am not as sore as everyone else.  It may sound a little crazy but I feel left out that I didn't get to do Hansen Saturday.  :o{  I know it was a tough wod, but I don't like to miss those.  Especially because I know I can't make two other ones because I will be out of town.  Also, because of starting strength workouts, I am realllllly missing the CFFM wods.  I am looking forward to tomorrow since we are doing an AMRAP!!!!  and NO SQUATS!  
Since I missed Monday and Tuesday was a rest day, I decided to go out to the Caloosahatchee Park in Alva and ride my bike on the trails yesterday.  That was so much fun!  I only flipped over my handle bars once and feel about four times.  I haven't been out there in a long time, I forget how steep some of those hills are.  Can't wait to get out there again!

My WL belt finally came! Can't wait to "customize" it!  I'll post a picture when I am finished. 

Back Squat 3x5 @ 138lbs
Bench press: 3x5 @90% 85lbs
Dead lift: 1x5 @175lbs

Goal today: eat better then yesterday.

Not a good workout for me this morning... I guess they are bound to happen, just don't like it. This makes the realization of my age more apparent. Back squats went fine, then jumped one pound on the press, with a little grunting, I was able to do them, well all except the very last one. However, on the second set of presses I did something to my left shoulder/neck area. It feels like a pinched nerve. It doesn't hurt when I am not moving only when I move a certain way. And some movements bring about a really sharp pain. So needless to say I was warming up to do my power cleans and it was bothering me too much that I couldn't finish my work sets. 

Here's a picture of one of my new socks! 

Back Squat: 3x5 @138lbs
Press: 3x5 @73lbs *failed last rep of last set
Clean: 5x3 @ 0 :o[

Goal today: figure out how to fix shoulder!
 

Boy was I excited at the gym this morning when I saw that we only had to do 80% of our back squat! My body is sore from yesterday. Tomorrow is rest day! Wore my new socks I made this morning... pretty cute!

Back Squat 3x5 @ 80% 110lbs
Bench press: 3x5 @95lbs
Dead lift: 1x5 @175lbs

Goal today: eat lots of protein!!!

I didn't like having an extra day off, though I know rest is good. I tend to feel lazy and eat too much. I did get a little workout stand up paddle boarding though at the beach with family for Memorial Day.
This morning was a good workout.  It took awhile too. 

Back Squat: 3x5 @138lbs
Press: 3x5 @72lbs
Clean: 5x3 @100lbs

Strength DWOD
3 rds of handstand hold, max time  *each one over a minute, (don't know exact because the clock with seconds hand was not on wall?)
4 rds of supine ring pull ups, max reps  total 40- 10 each round
5 rds of paralette push-ups, max reps total 50- 10 each round
rest as needed between rounds

Goal today: eat paleo and rest!

I forgot to post my weights from Friday. So here they are...

Back squat: 3x5 @137lbs
Bench press: 3x5 @95lbs
Dead lift: 1x5 @170lbs

My weights are getting heavy.  Bar is teetering and weights are sliding.... though I did complete all required sets and reps!  Feel like a big girl now that my clean sets are 100lbs! 

Back Squat: 3x5 @137lbs
Press: 3x5 @72lbs
Clean: 5x3 @100lbs

Goal today:  go to bed early!!!!

Really, I am not an idiot, but yet again I messed up on two of only three lifts today.  I am going to blame it on the fact that it was Monday and I went to the gym at 5AM.  I was 1lb over on my bench- I couldn't add the fractional plates correctly... then I was almost 10lbs over on my dead lift. (Coach caught it- both times!)  Really, I can add... I passed math in school...  oh well.  I guarantee next time I will be counting the weights a few times when adding to the bar.

Dead lifts are hard when your hands are torn from 100 pull-ups! 

Back squat: 3x5 @135lbs
Bench press: 3x5 @93lbs
Dead lift: 1x5 @165lbs

Goal today:  nap?

Today was Hero WOD Daniel.  24:56

Super excited... finally finished my pull-up bar and ring station in my garage!!! That's a lot of work when you have no clue what the heck you are doing. But I figured it out, plus my husband was kind enough to help me out! My worst fear is that it detaches somehow from wall or ground... First thing I did was one pull-up and then a muscle up! Can't do too many, tomorrow is Hero WOD Daniel. 100 pull-ups total. I am seriously thinking about getting gloves, last time I did 100 pull-ups I ripped my hands really bad! Then they hurt for a week!
Rings

























































Back Squat: 3x5 @135lbs
Press: 3x5 @70lbs
Clean: 5x3 @98lbs

Goal today: Not drink too much at Girls Night Out... tomorrow's plan is Hero WOD in AM.

Going to try again today to get my pull-up bar set up. I am going to go to the other Lowes out off of Six Mile. Hope I have better luck there and with the day crew working maybe they will be more helpful!

Back squat: 3x5 @130lbs
Bench press: 3x5 @90lbs
Dead lift: 1x5 @160lbs

Goal today: Pull-up bar and ring set up!

Starting Strength DWOD AMRAP in 15 min of:
Push Press, 5 reps @ 70lbs
Burpee, 7 reps
GHD Sit Up, 9 reps

8rds +7 burpees
Don't know what happened but during today's wod I almost threw-up. I should have had 10 rds or at the very least 9 but when I hit 8 rds my stomach just said to me, that's enough. As I was doing my last couple reps of GHD sit-ups I could feel and hear my coffee sloshing around. I look back on it now and I am mad at myself for quitting. (the last 30 seconds I walked outside because I thought I was going to throw-up) I slowed down on round 8 when I started feeling crappy - I should have just kept going. Next time- I'll throw-up and not quit.

Goal today: eat a lot!

I don't like LOWES! Every time I go there I don't get what I want or need- my new den cabinets came form there and nothing but problems from the design to the install. Tonight I went to get the galvanized pipe cut and threaded to hang a pull-up bar in my garage. The first guy that came to "help" me was an old man and he of course said "We don't do that here." I was like, "Yes you do because of friend of mine got hers here and she told me all about it." He obviously didn't have a clue and just walked away from me when I was telling him again that Lowes DOES do it, I know they do it! Dominick was so embarrassed ! He couldn't believe that I was telling a Lowes man all that. So I just figured the guy was too old and didn't know how to do it, (which he should have said from the start instead of telling me they don't do that there) so I went to customer service to ask for a person who could help me specifically. So customer service called to see who was working and "Chuck" told her he would talk to me but I had to go to isle 30. When I got there I was like "Hi Chuck, can you cut galvanized pipe?" ( he was old too) Mind you he was so busy putting away little pvc pipe fittings that he couldn't even look up at me. He answered me by saying, "I have before" Then he dramatically puts the pvc pipes elbows down and looks at me like I am interrupting him with a big sigh. Like if he doesn't get every last little stupid pipe put away in the next 5 mins he wasn't going to get his pay check. He gave me such an attitude about it, I just told him forget it and walked away. Then of course as I am walking away he was like, wait what do you need? I just kept walking. There is no need for an attitude. When does helping a customer in your department become such a problem? Isn't that his job? I was so mad. I am not sure if I was more mad because I didn't get my bar installed today or they were idiots at Lowes!


Back Squat: 3x5 @130lbs
Press: 3x5 @69lbs
Clean: 5x3 @95lbs

Goal today: go to Publix- need more veggies in meals.

Back squats... again... not my favorite lift but I sure am getting a lot of practice on them! Only 10 more weeks of them 3x a week! My right knee always wants to cave in when I come up. I am sore today from the ring dips yesterday but that means I did good work! Going to order my WL belt today. What an impressive lift today HK! That is awesome!


Back squat: 3x5 @125lbs
Bench press: 3x5 @90lbs
Dead lift: 1x5 @155lbs

Goal today- make sure I buy enough food and drink at Costco to feed 8 growing 14 year olds for Dom's sleepover!!!!!

Today was AMRAP 15 minutes of: [1 rd =] 3rds of 3 ring dips 5 strict pull-ups 7 kettlebell swings @ 20K, then sprint 100-M

Completed 2rds plus 3 ring dips on 2nd set. I did all ring dips unassisted, though some weren't pretty, had to kip pull-ups on round 2. Good workout.

My left foot (heel) is throbbing which isn't a good thing since it is similar to the feeling I had before I ended up in a boot for 6 weeks. I think I put a lot of stress on it during McGhee, (dead lifts and box jumps) then horsing around at the beach Sunday, and power cleans yesterday, they always make it sore. I am hoping with a few days of ice it will feel better.

Goal today: relax and not stress about foot

Today I was able to use the new fractional plates.  So small and cute!  Really when I put them on they were so light that it didn't even register that I was even going up in weight though I was.  My 5rm for press is 70lbs.  My last work sets for press was 65lbs so instead of jumping right up to 70lbs I went to 67lbs.

Back Squat:  125lbs
Press:  67lbs
Clean: 90lbs

Goal today:  eat clean!!!!!!

I don't like rest days that fall in the middle of the week.  Though I know I need it.  I like going to the gym every weekday that I can.  Today was Barbabra and I am bummed I couldn't do it.  I also miss seeing my girls at the gym, feel like I am missing out.  Ah, well.  Be back tomorrow.

Goal today:   rest...................

I am a little sore from the Hero WOD on Saturday, then playing at the beach all day Sunday.  Last minute decide to join the Brod's at Siesta Key for Mother's Day.  We played family baseball, football, keep away, kill the carrier, etc...  My body is tired but still managed to do the strength workout this morning. 

Back Squat:  3x5 @ 120lbs 
Bench Press:  3x5 @ 85lbs
Dead Lift: 1x5 @ 150lbs

Then to Mel's Diner for steak and eggs!



Goal today:  eat enough protein!

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box




Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Tough WOD- 30 mins.  I was happy that my 14 yr old son, Dominick,  did this workout with me.

Dominick: @155lbs.  13rds + 5 DL's
Me: @155lbs 12rds + 7 p/u's

Starting Strength program is going well. I was able to work out with Jenn this morning, she was gracious enough to meet me bright and early on her day off. I had to get in my workout before heading to the beach!

Back Squat: 120
Press: 65
Clean: 85

Goal today: Not get sunburned!

Day Three: First time eating steak and eggs (together) wasn't as bad as I thought it would be. I was really hungry from the workout. Plus it was around 10:30AM and not real early where the thought of eating that together is gross.


Back squat: 3x5 @115
Bench press: 3x5 @80
Dead lift: 1x5 @145

Goal today: Eat more veggies....

I liked today's workout. Definitely moves I need to work on.

AMRAP 15 mins.
1 HSPU
1 Weighted strict pull-up
1 HSPU
3 Weighted strict pull-ups
1 HSPU
5 Weighted strict pull-ups
____________________________

4 Rds @ 5 lbs (assisted HSPU's- 8 notebooks)

Goal today: eat more protein & avoid sugar!

Day One- I was thankful today was day one because the WOD was horrible.... a lot of wall balls!  My least favorite CF exercise.
I am group B so I started with squats, press, and cleans.

Back Squat: 115
Press: 60
Clean: 80

Goal today-   avoid sugar!