TUESDAY - 100802

3 rounds for time of:
400m Run
500m Row
50 Double Unders

Time - 13:52

Working with my awesome new RX Jumprope, but still getting used to it.  Trying to decide between 7’9” and 8’0” and the weight of the cable… super lightweight and medium weight.  So far, I’m leaning on the shorter rope, medium weight… but we’ll see.  The first round I missed a LOT on the DUs.

MONDAY - 100802

“Angie”

Time - 12:54

Fastest time in about 5 months, but not a PR.

SUNDAY - 100801

REST DAY!

SATURDAY - 100731

AMRAP in 20 min
8 push ups (games standard)
12 1 arm db snatch (as squat as possible)
16 box jumps (28”)

7 2/3 rounds

Continue to struggle with 1 arm db snatch… can’t really get below 1/3 of the way down when I put a dumbbell overhead.

FRIDAY - 100730

Back Squat - 3-3-3+
Wendler, Cycle 3 Week 2
3@70%= 220
3 @ 80% = 250
3+ @ 90% = 280 x 14

PRd on reps at 280 lbs today.  Previous best was 280 x 11. 

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AMRAP 8
65 single unders
8 ring dips

10 1/2 rounds

THURSDAY - 100729

REST DAY!

WEDNESDAY - 100728

“CrossFit Games Individual Event 2”
“Hell-en”

For Time:
1200m Run
63 K-Bell Swings (24kg/16kg)
36 Pull Ups
800m Run
42 K-Bell Swings
24 Pull Ups
400m Run
21 K-Bell Swings
12 Pull Ups

Time - 21:13
Shoulder to Overhead w/in 90 sec - 185 lbs

2nd round was the hardest.  On the third round, though I knew I was pretty much finished, I started thinking about the overhead lift… so I didn’t go too hard.  The OH lifts were easy - got in 1 at 135 lbs, then the 2nd at 185… probably could have done 205 even though my arms felt like rubber.

TUESDAY - 100727

“CrossFit Games Individual Event #4”

As many rounds as possible, in 7 min:
7 Deadlift (315#/205#)
11m (36ft) Run
14 Pistols
21 Double Unders
11m (36ft) Run

3 Rounds + 7 deadliest (last dead was after TIME)

315 was heavy.  I let the bar drop to the ground on every rep.  Also, figured out a way to do pistols all the way down - elevate my heel with a 10 pound plate.

MONDAY - 100726

“CrossFit Games Individual Event #5”

7 Rounds for time of:
3 Cleans (205#)
4 Ring handstand push ups

time - 12:00, Finished 5 complete rounds

Was pretty sure I wouldn’t finish the cleans… considering prior to this, my heaviest power clean was 185!  So I got in 15 power cleans at 205… GREAT DAY!  The ring hspu’s weren’t bad at all… surprisingly.

SUNDAY - 100725

REST DAY!!

SATURDAY - 100724

“Santa Monica Smoker” Finals

For time:
30 Front Squats (165#)
1 Mile Run

time - 8:47

Did 18 reps before having to drop the bar, then did a set of 12.  On the set of 12, I did 3 at a time… and each 3, I did a mental check-in… “Can I do 3 more?”  Each time I answered YES!  The run I did OK on.  Didn’t have much gas to increase speed.  Kept Pat Farris about 60m in front of me the whole way.

FRIDAY - 100723

“Nancy”
115#

time - 22:03

Realized 1/2 way through that I had forgotten to eat breakfast this morning… got really dizzy… totally ran out of gas.  Even with plenty of rest, felt like I could hardly do the workout.  Then, after the workout, in a quick, 5 minute nap, had a mini-dream about licking a giant spoon full of jelly!  Time to eat!

THURSDAY - 100722

REST DAY!

WEDNESDAY - 100721

800m Run
50 Box jumps
10 Spider to crab
40 Box jumps
20 Spider to crab
30 Box jumps
30 Spider to crab
20 Box jumps
40 Spider to crab
10 Box jumps
50 Spider to crab

time - 16:12

Spider to crab turned out to be the hardest part - very high metabolic rate… hard to breathe.

TUESDAY - 100720

Jerk - 3-3-3-3-3

3 - 165
3 - 185 x1
3 - 175
3 - 175
3 - 175

Felt like I forgot how to do a proper Jerk.  Good workout focusing on mechanics and basics… speed under bar and lockout.