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.