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