10/25/09
Oly Lifting Seminar with Sage! Really really fun day working on snatch and clean & jerk! 
at lunch I did “DT”
5x at 105#
12 DL
9 hang power clean
6 split jerk
7:44

that was a burner!! i thought i had ruined my hands/fore arms for the rest of the seminar… thanks to a sweet massage from Cheri i was able to carry on.  Sage was a great challenger/coach! Thanks Sage!

10/24/09
randomly went to CrossFit Culver City with some Santa Monica Rugby Club people for an Oly Lifting based workout with Danny Henry
did some 3 rep sets of power snatch- i think i hit like 75#?  then power cleaned 160 for a recent max. missed 165. then did like 30 pull ups, some good mornings, and some KB situps. fun day!

10/23/09
Diane
21-15-9
DL @ 155#
HSPU’s to two abmats against the wall
4:49

Stopped by CFLA on my way home from the GRE since I had taken the day off from work… walked into the sight of Iceland Annie totally dominating Isabell as Rx’d.  I was basically starstruck!

10/22/09
Rest and Study for the GRE

10/21/09
20 min AMRAP
5 turkish get ups 40#
~200m run
5 dead hang pull ups
200 single unders

4 and 1/4 rounds

the get ups were awful. I was all over the place. I’d this at ucla so the run distance was approximate.
I was happy to gt this over with bc my knees are bruised from rugby practice.

10/20/09
10-8-6-4-2
Thrusters 95#
50-40-30-20-10
Double Unders

6:11

felt pretty good. gotta start crushing these harder before i can think about going heavier.

then rugby practice… 4 more before nationals…

10/19/09
20 Min AMRAP
10 hang squat cleans with 75lbs
20 double unders
30 sit ups

7 and 2/3 rounds
(did rounds 1, 3, and 5 sit ups on the GHD- half two handed, half single arm)
i didn’t think i was going to make much farther than 6 rounds, but i was even able to squeeze in the last 20 du unbroken right before my watch went off. i was iffy about doing full cleans, but 75 ended up being a good weight. (45lb bar, 5k plates and 5lb plates on each side).

i guess i got my wish from sunday for today’s WOD heavy thrusters and more DU’s on tap!

10/16/09
OFF Rest

10/17/09
had to be up early for football so I just ran at a good pace for 15 minutes… just under 2 miles on mapmyrun.com

10/18/09
Tri-Ma-Sha
20 Min AMRAP
20 pull ups
12 squat jumps
400m run

5 and 1/3 rounds

when i got to the gym i was looking forward to the workout from the first class, then jonesy decided to switch it up and as we were putting the WOD together i started hating it more and more. i didn’t make grips for the pull ups and the jump squats seemed lame. i guess i was looking forward to something with weight and i hadn’t done double unders in a while. as the WOD went on i got a kinda tight right shoulder and my hands were ripping. even the name-sakes didn’t keep pace.

10/19/09 planning on doing sunday’s first WOD later today…

10/13/09
21-18-15-12-9-6-3
DB Shoulder Press 25#
DB Clean 25#
then 500m Row

17:46

the row took about 2:06. felt pretty good on this. linked up the first 5 of each press set, then did 4’s and 3’s. really made my arms sore. the row was a big bunch of suck.

then rugby practice was rained out so we did about 70min of fitness. ran up 21st street next to the golf course. lots of recovery, but that hill was tough.

10/14/09
3x
21 Snatch 65#
2 Rope climbs

15:10

rope climbs really made me want to cry at the end. my fore arms were so shot, i was worried about being able to type. the snatches went well. linked up a bunch at the beginning, didn’t even re grip. but three days of full weighted squats has caused something on the left side of my back to be a little tight. i need to roll out big time.

10/15/09
Helen
3x
400m run
21 kbs 16k
12 pull ups

8:52

PR. again the fore arms were the biggest concerns. but i did all sets unbroken.  jeff suggested that i use more weight. something to keep in mind along with not cheering too much. also i loved the warm up today. push ups (but with alternating arm raises), squats (jumping), and sit ups (ghd), but with some variety. i like that.

10/9/09
Tried out my co-workers invention “The War-Machine”- like a TRX, but with a better pulley system for body weight excercises
Rugby Rookie Party in Hermosa, great/unhealthy food, drinks, flip-cup, and a milkshake at 2AM

10/10/09
8:30AM arrival at the Rose Bowl for UCLA Football vs. Oregon
Recovery from the Rugby Rookie party
Went to bed at 9PM feeling less than amazing

10/11/09
UCLA Baseball Social in the new Gifford Hitting Facility
It was too cold for my wellness so I left and slept on and off from noon to 5PM

10/12/09
Elizabeth
21-15-9
Squat Cleans 95#
Bar Dips (about half ended up being jumping from my tippy toes)
11:10
-Felt AWFUL afterwards- this no sugar challenge made me nervous that I would fail/cheat, so I overcompensated with eating way too much fruit and dried fruit all day.

10/6/09
3x 12 Dead Lifts w/ 155#,  12 Box Jumps at 24”
then 500m row
5:18
then rugby practice

10/7/09
Rest/laundry

10/8/09
10-9-8-7-6-5-4-3-2-1
power cleans w/ 50k
pull ups
dumbbell swings with 40lb db
14:34
then rugby practice

10/1/09
rest/travel

10/2/09
i didn’t make it to a CF in Austin. but i did help run some circuit stations at Wild Basin Fitness on for their “Train Like a Decathalete” Day…. did two sets of 2 minute abs, some random med ball throws, and then jumped on the C2 for a 1:51 500m to send me off to the the ACL Festival. stayed pretty paleo food wise, but the 24oz tall boys got the best of me.

10/3/09
do savage dance moves count as a WOD with reps x 1 billion?

10/4/09
Rest/Rehydrate/Recover

10/5/09
100 Squat cleans
75#
17:27
-my back was killing around rep 45 and today its the quads that are ready to jump ship.

9/29/09
7x 2min Row with 3min rest intervals
524m
532m
521m
502m
515m
505m
520m

this was a fun one, my friend from out of state joined in and he hit over 600m per 2 min interval… very impressive mike! followed by rugby practice #5.

9/30/09
walked the sm stairs x4 with a friend and plenty of rest.
GI Jane
100 burpee pull ups for time
did xfit games ‘09 regulation burpees (from the knee, chest to ground)
up to the lowest bar
11:37

first time doing jane was christmas ‘08 with a higher/thicker bar overhead and got 18:48

off to austin, tx for ACL and the crjc until sunday. going to try to stop by a CF out there…

9/28/09
snatch day 4x3
75, 85, 90, 95
- better on not bumping off the quads, need to think about more neutral head position in the OH squat

10min AMRAP
7 Slam ball 15#
7 burpees
7 knee to elbom

8 and 1/3 rounds
working on body control and not kipping the k2e

Wednesday 9/23/09
Rest

Thursday 9/24
AM Walk for 45min around campus with a friend
PM Gymnastics practice with UCLA Pole vaulters
figured out how to do a messy glide kip on the low bar
Rugby practice #4

Friday 9/25
Rest
-Helped set up for FGB IV at Sony

Saturday 9/26
FIGHT GONE BAD IV!!
push press- 30, 27, 27
row- 14, 12, 11
wall ball- 18, 16, 15
SDLHP- 25, 21, 22
box jump- 34, 30, 29
total- 331

Sunday 9/27
My first ever rugby game in Long Beach
- I played a half, ran some, tackled few, got tackled, generally acted like a clueless rookie/newbie, had a great time!

Monday 9/21/09
3x
21 KB Swings 16k
14 chair pull ups (apparently they were kipping and don’t count)
7 HSPU with feet on box
35 push ups from toes
28 box jumps
=19:50

then extra KBS, HSPUs, air Squats, and box J’s for KTLA

Tuesday 9/22/09
4x5 Snatch
45, 64, 75, 85
working on eliminating the thigh “bump” and making it a “brush”
then Rugby practice #3

Wednesday TBA or Rest…