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)

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!!!!!!