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