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)