Fr 4/8

13:00 - CFLA w/ Michael

Bench Press 3-3-3-3

3x125
3x130
3x135
3x135
3x135

—

Tabata top-to-top Sit ups (anchored feet)

lowest score : 11 (max 14)

Tabata bottom-to-bottom Squats

lowest score : 12 (max 15)

Th 4/7

13:00 - CFLA (no class)

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

3x65#
3x75#
6x85#

—

pull-ups

20, 12, 11

—

ring dips

8, 5, 4, 4, 6

We 4/6

17:30 - CFLA w/ Jonesy

CrossFit Games Open WOD 11.3

Complete as many rounds as possible in 5 minutes of:
Squat Clean & Jerk (165/110)

125#

score : 27 reps (13 1/2 rounds)

Tu 4/5

12:00 - CFLA w/ Jonesy

Turkish Get-Up
1-1-1-1-1

1x53# (24kg kb)
1x62# (28kg kb)
1x65# (db) (PR!)
1x70# (32kg kb) (m)

old PR was 28kg (10/8/2010)

Used to do more TGUs pre & post classes. Need to put that back in the schedule.

—

“CFLA Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

time : 4:56

exact same time than current PR!

—

(post-class)

“Karen”
150 wall balls

16#

time : 10:42

Karen after class?! Yeap, I had some craziness in me today!

Last time we did wall balls I went up to 20# (first WOD @ 20) and I just sucked. So it’s time to practice those dreaded wb. I never did a plain Karen, so here’s my baseline @ 16#. The goal will be to beat (?) that time @ 20#! Actually, I’m thinking about doing her (again!) @ 20# some time next week to see the damage, and then give myself a realistic target time…

Mo 4/4

17:00 - run

Ran to SM stairs, down & up twice, and back to the office.
First ascent by two steps, singles on the second.

5.6km - 38:15

route log : http://runkeeper.com/user/jayaffdee/activity/30622150

Su 4/3

21:00 - mini-WOD @ home

15-10-5 reps for time:
Burpees
HSPU
“L” Pull-ups
Ring Dips

HSPU to 3” target

time : 24:02

(vs 27:26 on 2/27 and 32:03 on 12/4/2010)

Sa 4/2

17:00 - LA Fitness

Deadlifts
5x5

5x205# (5x)

—

Wendler 5/3/1 - Strict Press - Cycle 2, Week 1
(5/5/5+ @ 65/75/85)

5x60#
5x70#
7x80#

—

“L” pull-ups
max reps

7x
5x
5x

Fr 4/1

13:00 - CFLA w/ Michael

Front Squat 3-3-3-3

3x155#
3x165#
2x170# (2)
3x165#
3x165#

—

Four rounds for time of:
20 mountain climbers (2 count)
10 burpee box jumps (20”)

time : 6:56

Thanks Michael for pushing us through in that last round! (I mean, it hurt like hell, but thanks anyway.)

Th 3/31

16:00 - run

Very light run on Palisades Park.
To the SM stairs, down & up once, and back to the office.

5.5km - 37:20

After a few years in LA, I finally visited the SM stairs!
VFFs started to fell not so comfortable on the way back, so I was looking for grass…

route log : http://runkeeper.com/user/jayaffdee/activity/30213123

We 3/30

13:00 - CFLA w/ Sam

CrossFit Games Open WOD 11.2

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

Rx

score : 218 reps (6 rounds + 2 dl)

Tu 3/29

12:00 - CFLA w/ Jonesy

15-12-9-6-3
Handstand Push Ups
Hang Power Cleans (135/95)

115#, HSPU to abmat

time : 14:42

Felt my right upper back a little bit during this WOD. Some shoulder mob after.

Mo 3/28

13:00 - CFLA w/ Becca

Three rounds for time of:
400m Run
15 Seated Dumbbell Shoulder Press (40/25)
2 rope climbs

30#

time : 20:17

Worked on the “Becca-anchor” today, instead of the “twisted-anchor”. Still need some more practice to have it solid. Climbs #2 and #6 were a bit shaky and I stopped 1 foot short of the top.

Su 3/27

15:00 - run

easy run barefoot on the beach

8km - 41:30

Might not have been such a good idea to get back into running with a long one, barefoot, with soft feet that just spent the winter comfortably in socks and shoes! Now I have a few blisters to care for…

route log: http://runkeeper.com/user/jayaffdee/activity/29802733

Sa 3/26

8:00 - CFLA Whole Life Challenge Kickoff!!

9:00 - WLC Baseline

AMRAP 12:
5 burpees
10 sit-ups
15 squats

score : 333 reps (11 rounds + 3 burpees)

It’s on!!
My personal focus is really on nutrition and body comp. I want to improve body comp (lose fat) but NOT lose total body weight! Not sure how that will play out in the girth measurements in 8 weeks.
I’ve been pretty much palo for a while with my main meals, but now I need to change my post-workout nutrition and my snacks (no dairy).

I’ll still only log my WODs over here, so for accountability, I’ll be exporting my challenge log here:
http://www.evernote.com/pub/jayaffdee/cflawlc
In fear of anybody actually reading it… :)

Fr 3/25

rest day