Friday, December 3, 2010

Rest Day - in preparation for tomorrow’s NLP Invitational, that I’m competing in.

Thursday, December 2, 2010
CrossFit Gymnastics Class with Dusty Hyland

Warm Up:
3X
10 Box Jumps, 20”
3 Pistols each Leg (held onto the sides of the pull up bars for support)
30 Seconds Shoulder Stretch on the Rings
5 Ring Dips

Then, some Tumbling (including, but not limited to) Bear Crawls, Rolls, Teeter Totters, Handstands, Handstand Push Ups

3X - 30 Seconds Free Standing Handstand Hold (with a spotter)
3 Free Standing Handstand Push Ups - with spotters (focusing on keeping head and hands in a triangle, like a headstand would be, and staying hollow)

Finally,
4X of Tabata:
Hollow to Arch Rolls
Hands Backward Push Ups
Handstand Hold

We worked on lots of hollow drills, hollow rock to candlestick to stand up, etc.  Eventually the goal is to do a hollow rock to candlestick and then stand up doing a pistol.  Great class!!

Wednesday, December 1, 2010

Workout #1: 12pm
Advanced CrossFit Class

800m Run (at each corner, do med ball cleans, 8# ball.  4 cleans at corner 1, 8 cleans at corner 2, 12 cleans at corner 3, 16 cleans at corner 4).

Part I:  Shoulder Press
33# - 3X
53# - 3X
73# - 3X
83# - 3X
88# - 2X
88# - 3X

Part II: 21-15-9-15-21 of:
Knees to Elbows (with a kip)
Jumping Lunges (2-count)
V-Ups (X2)

25:15

This felt pretty slow!  On my 1st set of Knees to Elbows, I was able to string together a bunch in a row, but after that, my kip was gone.  I think a lot of the problem was that my hands were bugging me and I was trying so hard not to rip (since I’m competing on Saturday).  I did manage to finish the workout without tearing my hands, but I got a pretty bad blood blister instead :-(

Workout #2: 7:30pm
OLY Lifting Class with Adam Noble

Lots of shoulder stretching, mobility work and then LOTS of snatches!

Snatches
Few reps at 33#
A bunch of reps at 53#
A bunch of reps at 73#
3 Sets of Doubles at 82# (thought I was using a 33# bar, but it was actually 35#)
2 Singles at 90#

We wanted to keep it pretty light and really focus on technique today since I am competing this Saturday and I will have to do a 2RM Snatch for the competition.  Adam and I also strategized a plan for what weights I will attempt on Saturday too.  Oh boy!!!

Tuesday, November 30, 2010

Rest Day - I was actually so excited about this workout, but coming back from being away for almost a week - I had way too much work to do.  So, I’ll have to do this one some other time, maybe next week.

Monday, November 29, 2010
CrossFit Class at CrossFit Bloomfield (Bloomfield Hills, MI)

Jump Rope

Stretching, Practice of the various movements in the baseline, and some mobility work

Workout:
Part I:  The “Baseline”

5:06 - **New PR - by 1 second**

Part II: Back Squats
1 - 10 - 1- 20 - 1 -30

1X - 165#
10X - 135#
1X - 165#
20X - 125# (had to break it up into 2 sets of 10)
1X - 165#
30X - 95#

I have never done a workout like the back squat one before.  So, I knew that I wasn’t going to go for a true 1RM on this.  I also didn’t have anyone spotting me, so I wanted to make sure to chose a weight that I was pretty confident I would be successful with.  It was a good challenge, both mentally and physically when I got to the sets of 10, 20 and 30 (trying to do them straight through without putting the bar down).

Sunday, November 28, 2010

Rest Day!!

Saturday, November 27, 2010
CrossFit Class at Oakland County CrossFit (Lake Orion, MI)

Mobility Work:
Rolling and Stretching

Warm Up:
15 Jumping Jacks
15 Squats
15 Shoulder Pass Throughs
15 Push Ups

Burgener Warm Up with PVC

Workout:
Part I:
2 Snatches every minute, on the minute, for 10 Minutes (at about 70% of your 1RM)

Total Score: 8 Rounds + 18 Reps

Really great workout and a great opportunity to work on a bunch of my weaknesses.  Awesome group of people and awesome class!

Friday, November 26, 2010
CrossFit Class at CrossFit Bloomfield (Bloomfield Hills, MI)

Jump Rope

Warm Up:
4 Rounds EACH of Tabata:
Low Bumper Jumps (onto a 45# plate)
Hand Release Push Ups
Air Squats
Push Press, 20# D.B.

20 Seconds of Work, 10 Seconds of Rest on each of the exercises above.  We went through this warm up 4X and I didn’t keep score.

Workout:
With a 2 Person Team, K-Bell Swing and Run.

I was using a 16kg k-bell and we did Russian K-Bell Swings (to just above shoulder level, but not overhead).

14:24

Then, Skill Practice:
Snatches

Burgener Warm Up
33# - 3X
53# - 3X
73# - 3X
83# - Missed twice and decided my shoulders were done for the day

Thursday, November 25, 2010
Workout on My own in Michigan

Warm Up:
3X
10 Push Ups
10 Sit Ups
10 Lateral Bridges

Workout:
1,000 Double Unders for time

46:41

I did this outside, in the 30 degree, foggy, drizzly weather.  It was pretty horrible.  The 1st 500 didn’t feel so bad, but the last half felt pretty terrible.  I came very close to getting sick on the last 100.  My stomach was really bothering me.  NO fun!

I did this workout last time I was in MI, in August of 2009 and my time then was 56 minutes.  I am glad I took 10 minutes off my time, but I was really thinking I would finish this much faster than 46 minutes today, oh well.

Wednesday, November 24, 2010

Rest Day - I took the red eye to Michigan last night and I was just too wiped out to try to workout today.

Tuesday, November 23, 2010
Intermediate / Advanced CrossFit Class

25 Burpees

Stretching

Workout:
Part I: 1 RM Weighted Pull Ups

2 Dead Hang Pull Ups
15# Dead Hang Pull Up
20# Dead Hang Pull Up
25# Pull Up, with a kip
30# Pull Up, with a kip - **New P.R.**

Part II:
Deadlift Ladder
(on minute 1, do 1 deadlift, on minute 2, do 2 deadlifts, etc.)

As Rx, 155#

12 Rounds + 8 Deadlifts

Monday, November 22, 2010
Advanced CrossFit Class

1200m Run

Warm Up:
3X
20 Walking Lunges
10 Side to Side Lunging Squats
10 Scorpions

Mobility/Stretching Work:
3 Minutes at the bottom of a Squat
3 Minutes Knee in the Crack Stretch
3 Minutes Calf Stretch

Workout:
As Rx

Set 1: 15
Set 2: 18 - **New PR!!!**

I felt like I was running through molasses on all of these runs.  The Shoulders to OH were pretty tough too.  I let the bar dip at least a few inches and let my elbows drop each time I jerked which made it considerably harder.  On my last round of split jerks, I focused on keeping my elbows up (for the 1st three reps) and it felt so much easier.  Now, just to be able to accomplish this even when I’m tired On round 1, I did a set of 8 and then 7, round 2 was split into like 4 sets and round 3 was split into a set of 7, then 4, then 4.  This was ROUGH on the wrists!

Sunday, November 21, 2010
Gymnastics Seminar

I went for about 2.5 Hours of the seminar with the intention that this was my rest day and I would be just watching.  Of course, once I was there, this became pretty difficult since I love gymnastics and inevitably knew I would get sucked in.  I did participate a little, but I didn’t do the WOD and I am still considering this “kind of” a rest day.

Saturday, November 20, 2010
Instructor Training Program, CrossFit Class

Kahuna = Magner

800m Row

Warm Up:
10 Jump Squats
10 GHD Back Extensions
Practice working my way up to the workout weights of: Deadlifts, Front Squats, Push Press

Workout:
As Rx

24:47

This was much harder than it looked on paper.  I really wanted to quit several times during this workout.  But, I kept going….........slowly, but surely.  The front squats and push presses were both pretty tough.  I never did more than 8 front squats in a row and my push presses were mainly in sets of 5 or less.

Friday, November 19, 2010
Advanced CrossFit Class

800m Run, Sprint the last 200m

Warm Up:
3X
10 Assisted Pull Ups, purple band (working on speed)
10 PVC Thrusters (working on speed)
10 Straight Leg Kicks, across the body

Stretching/Mobility Work:
2 Minutes Wall OHS Stretch
2 Minutes Pigeon Stretch
2 Minutes Thoracic Extension Stretch, while holding a 45# bar, to weigh down my arms

Workout:
“Double Fran”

1st “Fran” - 7:23
Total Time - 17:14

Wow - this was rough!  It didn’t feel horrific during, but it really hit me hard the minute I finished!  My 1st “Fran” today was actually faster than my “Fran” prelim time and I was definitely pacing myself today, knowing I had to do 2 “Frans.”  So, I am totally confident that I can improve my time for the “Fran” finals on December 11th!  The key for me is actually keeping my thrusters at a slow and steady pace, not trying to sprint them, but trying to stop or put the bar down as few times as possible.