Sa 4/30

21:30 - mini-WOD @ home

Ring “L” Pull-Ups practice
&
HSPU practice

—

100 Burpees for time

time : 9:03

(dropping to a full “good form” push-ups)
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Fr 4/29

13:00 - CFLA w/ Michael

Spend 20-30 minutes on Muscle Ups / progressions

great MU practice. some new drills from Michael.
- false grip hang & rotate
- jumping MUs
- bar MUs (with band)

—

Complete 4 rounds of the following:
As many reps as possible in 3 minutes of:
5 Burpees
10 Sit Ups
15 Squats
- rest 1 minute
- record total reps in each round

score : 383 reps

rounds breakdown:
3.11
3.4
3.3
3.5
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Th 4/28

23:00 - run

nighttime easy run in the marina!

4.5km - 23:20

route log : http://runkeeper.com/user/jayaffdee/activity/33522983
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We 4/27

13:00 - CFLA w/ Sam

For time:
100 Double Unders
20 Power Snatch (115/75)
20 Pull Ups
75 Double Unders
15 Power Snatch
15 Pull Ups
50 Double Unders
10 Power Snatch
10 Pull Ups

85#

time : 15:13

Three things I like! Couldn’t miss this!
Snatches could have been heavier, but I went for speed.
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Tu 4/26

13:00 - CFLA w/ Jonesy

Wendler 5/3/1 - Strict Press - Cycle 3, Week 2
(3/3/3+ @ 70/80/90)

3x70#
3x80#
4x90#

progress is not impressive on this pressing stuff…

—

AMRAP 12:
200m Run
7 Clapping Push Ups
10 Pistols

6 rounds

Had to go to the advanced class, ...and I was able to hold my own against the machines!
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Mo 4/25

13:00 - CFLA w/ Becca

Inversions - 20 minutes
- work on headstands, handstands, cartwheels, pirouettes, one-arm handstands

practiced handstands facing the wall, and headstands.

—

100 Burpees for time
- at 1:00, and every minute from then on, complete 3 Front Squats (135/95)
- time cap: 25 minutes

115#

time : 14:45
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Su 4/24

20:00 - mini-WOD @ home

AMRAP 15:
30 Double Unders
5 DH Pull-ups
5 Ring Dips

score : 6 2/3 rounds
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Sa 4/23

19:00 - LA Fitness

Wendler 5/3/1 - Strict Press - Cycle 3, Week 1
(5/5/5+ @ 65/75/85)

5x65#
5x75#
6x85#

—

Deadlifts

5x185#
5x195#
3x205#
3x215#
2x225#
1x235#

—

TGUs

3x45# (R)
3x45# (L)
3x50# (R)
3x50# (L)
2x55# (R)

Fr 4/22

13:00 - CFLA w/ Michael

Team Mini Rowing “Kelly”

With a partner, six rounds each for time of:
250m Row
15 Box Jump (24”/20”)
15 Wall Ball (20#/14#)

24”/16#

time : 36:10

Teamed up with Mike “London”. Good job Mike! And thanks for cheering/pushing me all along!
We started with the 20# ball… but quickly realized that 90 reps would have been ridiculous…
That was just awful.

Th 4/21

15:30 - run

quick run on the beach
3.1km - 14:00

route log : http://runkeeper.com/user/jayaffdee/activity/32655419

We 4/20

13:00 - CFLA w/ Sam

CrossFit Games Open WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20/14)

125#/20#

score : 195 reps (6 rounds + 5 + 10)

Went a little heavy given the spirit of this WOD (115# would have been better, but hey! I always like heavy cleans!). T2B were ok, but I’m way too slow; I need to connect them faster. Wall balls were slow, but as expected; I’m just getting used to these 20# balls! (2nd WOD at 20#)
But still satisfied overall.

Tu 4/19

12:00 - CFLA w/ Jonesy

“Helen”
3X
400m Run
21 K-Bell Swings (24kg/16kg)
12 Pull Ups

Rx!

time : 13:57

Mo 4/18

13:00 - CFLA (no class)

hang power cleans

2x135#
5x115#
5x115#
5x115#
5x115#
5x115#
4x115#
3x115#

—

HSPU (facing the wall)

7x
6x
5x
4x

Su 4/17

19:00 - LA Fitness

Wendler 5/3/1 - Strict Press - Cycle 2, Week 3
(5/3/1+ @ 75/85/95)

5x70#
3x80#
3x90#

—

Deadlifts

4x215#
3x215#
3x215#
3x215#
3x215#

Sa 4/16

18:00 - active recovery

20 minutes of:
- jump rope
- “L” support on rings
- handstand hold

Fr 4/15

13:00 - CFLA w/ Michael

3 rounds for time of:
10 Burpees
20 Squats
30” L-Sit
40 Overhead Walking Lunges (45/25# plate - single count)

Rx

time : 16:42

I thought my L-sit sucked today, but looking at the number of Rxs on the board, I guess I didn’t do too bad. Still need to work on that core strength though.
Rounds 2&3: typically 10 seconds + 5 + 4 + ...

Th 4/14

13:00 - CFLA w/ Jen

10 rounds for time:
5 (ring) dips
10 Back squats (45/33)

ring dips w/ green band

time : 11:28

first 5 rounds : unassisted
next 2 : knee in band
last 3 : foot in band

also tried to make sure to lock out my elbows and turn my hands out at the top of every rep.

We 4/13

13:00 - CFLA w/ Sam

CrossFit Games Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90)
10 Muscle-ups

95#

score : 77 reps (60 bfb + 17 ohs)

Tu 4/12

13:00 - CFLA (no class)

snatch

3x90#
3x95#
3x100#
3x85#
3x85#

Went up to 100#, all power snatches. Need to work on my reception on full squat snatches. My feet are also too wide when receiving. Went down to 85# and did full squat snatches, but I need to work on my snatch balance… Nice coincidence!...

—

snatch balance

5x75#
4x75#
6x75#
6x75#
6x75#

—

TGUs

20kg:
4xR, 3xL
5xR, 3xL
5xR, 3xL
24kg:
2xR

Mo 4/11

13:00 - CFLA w/ Becca

For time:
24 Kettlebell swings (32/20)
800 m Run
24 Deadlifts (body weight)
1000 m Row
24 Pistols
250 Double Unders

24kg/135#

time : 19:42

Did the KBS unbroken, so I guess it’s time to move up for heavy KBS days!
DLs were just a few pounds short of BW.
Pistols to the ground.
From 200, did the last 50 DUs straight through. I think 50 is a PR.

KBS could have been heavier, but the rest was all Rx and with a good finish time! cool!

Su 4/10

17:30 - run++

fast run in the marina

4.85km - 22:22

route log : http://runkeeper.com/user/jayaffdee/activity/31335234

—

50 ring push-ups for time

time : 8:13

veerryy slooow. sets of 3-4 towards the end.

Sa 4/9

16:00 - gymnastics

25 minutes of:
- handstands practice (wall, freestanding, HSPU, hollow rocks)
- DH pull-ups
- ring dips