Wednesday, November 3, 2010
Advanced CrossFit Class

1200m Run (CFLA to Berkeley = Jog, Berkeley to Wilshire = Sprint, Wilshire to Centinela = Run Backwards, Centinela to Santa Monica = Jog, Santa Monica to CFLA = Sprint)

Warm Up:
2X
5 HSPU (no kip, to an abmat and 2 5# plates)
10 Butterfly Kip Practice
12 OH Walking Lunges, 20# D.B.

Part II:
1 RM Turkish Get Up Practice
33# - 1X (on right side), with barbell
53# - 1X (on right side), with barbell
63# - 1X (on right side), with barbell
75# - D.B. - missed - couldn’t even stabilize it above my head

Workout:
2 rounds of:
2 Min Max Double Unders
30 second rest
2 Min Max Jumping Lunges
30 second rest
2 Min Max Box Jumps, 20”
30 second rest

Total: Double Unders = 165, Jumping Lunges = 107, Box Jumps = 59

Tuesday, November 2, 2010

Rest Day! - I will need to make up these Wendler Deadlifts a different day.

Monday, November 1, 2010
Advanced CrossFit Class

3, 3-Minute Games of “Clean the Yard”
-our team won 2 out of 3 games

Then, some stretching

Workout:
“Louie’s Legacy”

5 2/3 Rounds

I felt like I did a fairly good job of keeping moving throughout this workout.  I tried to make the breaks as minimal as possible.  I did the ground to overhead by doing power cleans and jerks.  I tried to connect the cleans and jerks as closely as possible.  I haven’t ever really practiced this before, but the weight was light enough that I was able to manage the connection on most reps.

Sunday, October 31, 2010

Rest Day!

Saturday, October 30, 2010
CFLA Team Tryouts, Day #1

The Gauntlet - a list of 31 skills to be completed in about 3 hours and 20 minutes.

I accomplished 29 of the 31 movements on the list.  The only 2 things I missed were the muscle up and pistols.  For the pistols, we had to do 3 on each side.  I accomplished 3 on the right side without too much problem.  The left side is a whole different story.  I haven’t been even close to getting these on my left side any of the previous times I have tried.  During the gauntlet, I managed to get 2 on my left side, while holding my right foot out in front of me.  I am confident that as long as I practice, I will be able to do the required pistols in a few months.

I am beyond thrilled that I was able to accomplish everything else.  There were many skills that I was worried that I wasn’t going to be able to do - and I did achieve them!!  Great, great day!

Friday, October 29, 2010
Advanced CrossFit Class

500m Row

Warm Up:
Various skill drills working towards a front lever
-practiced holding hollow position
-practiced holding onto the GHD leg, getting up into a candlestick position and lowering my legs slowly and in hollow

Workout:
21-15-9

17:20

Long, slow workout!  I was glad I was able to maintain using only the black band throughout the entire workout, but it was super slow doing the pull ups 1 at a time - UGH!

Thursday, October 28, 2010

Rest Day!

Wednesday, October 27, 2010
Advanced CrossFit Class

800m Run

Warm Up:
Handstand Practice
- worked on strength for HSPU by doing them off a 24” box and making sure my hips were over my head
-did several rounds of max effort of HSPU off the box, with hands on 25# plates (it’s really tough to go this low in a HSPU)!

Workout:
6X

17:20 (Stopped after 4 Rounds)

This one felt ridiculously tough!  I wasn’t expecting it to be easy, but I couldn’t manage to catch my breath anywhere.  The burpee pull ups were horrible.  By the end of the 4th round I was just so gassed that my form was going to crap in all of the movements so I decided to call it quits before I hurt myself.  Even 4 rounds of this was horrible!

Tuesday, October 26, 2010

Rest Day!

Monday, October 25, 2010
All Levels CrossFit Class

1200m Run

Workout:
Part I: Wendler Back Squats, De-Load Day

45# - 8X
65# - 8X
95# - 5X
120# - 5X
145# - 5X

A bunch of Good Mornings and Stretching

Then, Part II:
“The Cookie”

AMRAP 7 Minutes
7 K-Bell Swings, 16kg
7 Burpees

8 Rounds + 2 K-Bell Swings

Then, a bunch more stretching.  My legs and hips have been feeling progressively more and more locked up lately.  I really need to do something about this.  I spent a good deal of time trying to stretch them today.  My cycle time on the k-bell swings was pretty good, I think.  I could definitely stand to get faster on the burpees though.

Sunday, October 24, 2010

Rest Day!

Saturday, October 23, 2010
Instructor Training Program, Kahuna Chris Devlin

800m Run - Barefoot (Chris encouraged this - it was my 1st time ever running barefoot on the cement)

Warm Up:
3X
6 Box Jumps (Rnd 1: 20”, Rnd 2: 24”, Rnd 3: 28”)
8 K-Bell Swings (Rnd 1: 16kg, Rnd 2: 20kg, Rnd 3: 24kg)
10 Clapping Push Ups (Rnd 1: Clapping, Rnd 2: touch my chest, Rnd 3: Clapping)

Workout:
Tabata What!

Total Score: DNF

In the words of Sam Martin, I “took a knee” on this one.  I did up to the 1st set of ring dips.  On the 1st or 2nd ring dip, I felt something tweak in my shoulder.  For the rest of the sets of ring dips, I did double unders instead and my scores were: 22, 15, 5, 15.  After the double unders, I tried to do the knees to elbows and it hurt to hang from the bar.  So, I decided to take a knee and ice my shoulder during the remainder of this workout.  I have the CFLA team tryouts next weekend and it just wasn’t hurting myself during this workout.

Friday, October 22, 2010
All Levels CrossFit Class

Jump Rope Warm Up - 5 minutes of jump rope.  Everytime the rope stops, do 5 burpees.  I did 30 burpess, coordination just wasn’t working today!

Workout:
Part I:  Overhead Squats

45# - 8X
65#- 4X
95# - 5X
110# - 3X
120# - 1X
130# - 1X
140# - 1X
145# - 1X **New PR**
150# - Missed on the jerk

Part II:
Tabata Mash Up

Total Score: 132

I’m super excited about my 145# OH Squat.  I haven’t gone for a 1 RM OH Squat since 10/29/10, just about a year ago (and my 1RM at that time was 135#).  Today, I attempted 150# twice and couldn’t get the jerk locked out (to even attempt the OH Squat).  I think if I had 5 more minutes to do it, I would have gotten 150#.  I tried the 2nd attempt when there was like 30 seconds left and I don’t do well when rushing like that.  This tabata mash up was pretty awful!

Thursday, October 21, 2010
All Levels CrossFit Class

800m Run

Warm Up:
2X
7 Muscle Up Transitions
5 From the hole, jump to support (tried to press these, but most were jumping)

More Muscle Up Practice
Deadlift warm up, leading up to my workout weight

Workout:
5X

14:36

These deadlifts were rough.  I think I did 1 set unbroken.  The rest were all broken into several sets.  The muscle ups also felt pretty brutal since I am still really sore from Monday’s ring dips.  I think my transition was actually pretty efficient and quick.  The toughest part today was pushing out of the bottom of the dip.  Shoulders are toast!!

Wednesday, October 20, 2010
Beginner/Intermediate CrossFit Class

Rowing Warm Up
500m Row - Legs Only
500m Row - Back Only
500m Row - Normal

Workout:
Part I:

Total Distance: 2737m

Andy told us that we should use a level of assistance on the dead hang pull ups so that we could get at least 5 pull ups on our 1st set.  My shoulders are feeling so tight and trashed from the ring dips on Monday, that I wasn’t sure I could do this on my own.  I can do dead hang pull ups with no assistance, but I wasn’t sure I’d be able to get at least 5 consecutive reps today, so I decided to use the black band.

The rowing sprints were terrible!  I am really excited that I was able to maintain a pace around 1:45 for at least the 1st 30 seconds of each sprint.  I tried as hard as I could not to let the pace get much above 1:50 during any of the sprints.  I am also pretty excited that I was able to keep my sprints all around the same distance and didn’t let them drop drastically as the workout went on.