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!