6/22/11 Wed 6:30p

amrap 20 min:
5 chest-to-bar pull ups
10 clapping push ups
15 jumping squats

super cindy. hmm, seems lumbar friendly.

diet: check
sleeep: fail
lumbar: fail

6/20/11 Mon 5:30p

For time:
21-15-9 Split jerk (135/95)
50 Air Squats after each round

*started Rx then dropped weight to 52 kilos which is prolly where i should have been. misread the wod, thought it said c&j. my bad.

diet: check
sleep: fail
lumbar: fail

6/16/11 Thr 5:30p

Five rounds for time of: 18:22*
5 OH squats (135/95)
10 Toes to bar
5 barbell hang squat clean
20 Double-unders

*45 kgs. a good weight for that day. resetting the hpc took the most toll. very disappointed with the lumbar given how much time i’ve taken off.

diet: check
sleep: check
lumbar: fail

6/6/11 Mon 5:30p

“Zombie Helen”
3 rounds for time of: DNF
400m Farmer’s Walk (1/2 BW)
21 Deadlifts (BW/3/4 BW)
12 Weighted DH Pull ups (1/4 BW/deadhang)

75.5kg bw. fwalks were insanely difficult, crushed my lower back for days. could barely dl 1/2 my bw and 1/4 bw pull ups were a joke. scaled those to like 1/8th. what a mess.

diet: fail
sleep: fail

6/4/11 Sat 7:00a

For Time: 8:47*
50 Power Cleans (155/105)
5 Burpees on the Min every Min, 9 Min Cutoff

*55 kilos. glad to be back, off season was fun!

diet: check
sleep: check

5/7/11 Sat 7:00a

Rest

you don’t get fitter while you are training, you get fitter while you are RECOVERING from training.

diet: check
sleep: check

4/16/11 Sat

amrap 15: 10*
10,20,40,80… single unders
2,4,6,8… box jumps
snatch (115/75)

*38.5kg. should have gone at least 40. good workout, loved the concept of negotiating the snatch under cardio vascular stress. http://youtu.be/SruNxRRrsME

diet: check
sleep: check

4/8/11 Fri 6:30p

Bench Press 3-3-3-3
————————————————————
Tabata top-to-top Sit ups (anchored feet)
Tabata bottom-to-bottom Squats

79.5(m)-75(1)-73.5(2)-71.5
kind of stoked to do this one. gonna use this as another baseline for the life challenge. although a little jealous that we didnt get to play clean the yard like the 5:30.
10/6* on the tabatas. *pushups instead of squats.

diet: check
sleep: check

4/7/11 Thr 5:30p

For time: 22:39*
1 mile run
30 single arm DB clean & thrusters (45/30)
800 m run
20 single arm DB clean & thruster
400 m run
10 single arm DB clean & thrusters

*40 lbs. really tough one mentally, legs felt like they were locking up. Seems like i’ve been doing some type of squat every day.

diet: check
sleep: fail

4/6/11 Wed 5:30p

CrossFit Games Open WOD 11.3
Complete as many rounds as possible in 5 minutes of: 16 points
Squat Clean & Jerk (165/110)

aka, clean and jerk body weight + 2 kilos! was hoping for 2 rounds, got 8. word!

diet: check
sleep: check

4/5/11 Tue 7:30p

Turkish Get-Up
1-1-1-1-1
————————
“CFLA Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

24-29.5-34-38.5(m)-38.5(m).
almost got the last one. just got away from me on the final standup, maybe just inches from success http://www.youtube.com/watch?v=EXr-rnCTuos
————————
3:50

diet: check
sleep: check

4/4/11 Mon 6:30

5k run for time: 28:00

ran with a friend

diet: check
sleep: check

4/3/11 Sun 7:00a

Rest

diet: fail (points, oh no!)
sleep: check

4/2/11 Sat 2:30p

OPEN WOD #2
Complete as many rounds and reps as possible in 15 minutes of: 256
9 Deadlifts (155/100)
12 Push-ups
15 Box jumps (24/20)

7 rounds plus 5 dls. still had to do step downs. worse performance from wed! :-/

diet: check
sleep: check

4/1/11 Fri 7:00a

Rest

diet: check
sleep: check