1/13/10
warm up 3x
10 kb slingshots per direction
5 high box jumps (ended with a big box, 2 littles, and a yellow plate)
5 strict hspu’s to one abmat (worked on various hand widths and keeping midline stable)

3x @ 95#
10 power cleans
10 front squats
10 jerks (mix of splits and reg)

6:36

i was nervous for this- chasing annie’s time from the noon class. i definitely pushed hard on this one. i went to the “pain cave” as becca calls it. had to take a little walk outside to regroup and not cry. but in terms of “going over the edge” i think i came close really close, a lot closer than usual, but didn’t fall off. it was good to see the line.

i was concerned about my groin being an issue, but it wasn’t, not even on the box jumps. lateral movement seems to be the only thing that makes it flare up. iced it afterwards.

1/12/10
rest

Rugby practice #3
took a heavy tackle from a big girl and ended up with some unhappy joints.
iced last night and this morning, going to see how it feels later in the weight room.
i love how a good rugby practice can make me feel so much better about life.

1/11/10
SMACKDOWN!
6AM pulled NATE!
YES.

20min AMRAP
2 Muscle ups
4 hspu’s (strict to 2 abmats)
8 KB Swings 20k

11 rounds, plus 1 muscle up!

Smackdowns are my favorite. I was supposed to rest today, but it was too tempting.  I was really really excited to do Nate, I missed it when it was programmed a few weeks ago. This one works two of my weaknesses. I am feeling really good about muscle ups (despite the fact that, as Andy pointed out, I don’t really use a false grip), but I have a long way to go with the HSPU. I know I can do multiples from the ground if I kip, but I can’t do a single one full range of motion without a kip.

Pole Vault practice #11
Not the best practice. i was all sorts of off on my run and i kept running through onto the pit and not planting.  might have been a little tired from Nate, or maybe i just needed to sack up.  either way it was unproductive, too rushed.  better luck on friday.

Tomorrow I will rest, except for rugby.

1/10/10
5x
3min AMRAP, 1 min Rest
3 Burpees
6 DB Push Press (35’s first round, 30’s the rest)
9 Sit ups

3-3-3-3-3

technically I got an extra round of burpees on sets 2-4 and a between 1-3 push presses as well.
it was a good quick workout for a big class. a nice shakeout after the Aromas Remake.

1/9/10
aromas day 1 remake

7.1k run with 5 ascents of Franklin hill- 28:47
deadlift ladder- 265lb PR
200m Franklin hill sprint w 35lb sand bag- 1:05
500m row, 50 sledgehammer tire hits, 500m row- 6:19
couplet 3x 30 wb shots 14lb, 30 low hang snatch 45lb- 15:21

The run was not even comparable to Aromas, but it was a good warm up.  I PR’d on the DL and it’s not one of my strengths so that was fun.  The hill sprint was a tough one, again not quite the grade of Aromas, but a good challenge.  The row/sledgehammer/row was interesting, and just fun to do in general. The second row was HARD.  The couplet was by far the most taxing event. The most painful and the most technically difficult.  My spinal erectors were sore the next day, but not so much that I couldn’t do the WOD on Sunday.

1/8/10
pole vault practice #11
best day of jumping yet
warmed up with a few from my 5 on the 13’6” 150. Went to my 6. Ran from about 76’ on the soft 155. Then went to my 7 and took some attempts at a 13’ bar. I moved through a bunch of poles all the way up to the 160. I was gripping at about 13 and runnin much better. Step was at about 88’6”. It was an awesome day. Work on dropping pole tip earlier and not stabbing at the plant. Keeping a good speed and jumping up at take off. Stoked.

Then did 3x
5 ring inversions
4 ring pull ups

pm wod
warm up included PVC oh squats, db push ups, ghd sit ups, and bar dips.
Stella!
7x
7 chest to bar pull ups
7 oh squats @ 77lbs
7:37

stella is named after the brand new baby of one of the coaches at CF East Sacramento. she was born at 7PM, 7lbs, on the 7th… precious.

ended with 4x5 hspu to one mat with a controlled Kip and unsupported hs holds.

1/7/09
Rest
Rugby practice #2 for the season.

1/6/09
am
front squat
3-3-3-3
125-135-145-155

stopped when my form started to break down. I wanted to hit bw and 155 is my most recent pr in the c&j. So hitting 3 at 155 seemed appropriate.

Then 30-20-10
alt supermans (2ct)
mb v twists (2ct)
later bridges (each side)

7:something

as Michael said I was a little in my head during this. Didn’t seem like something I needed to rush through this morning.

Finished with a little element practice- did several sets of box hspu variations on the parallettes. From my knees, from my toes, high boxes, low boxes. Then 3x ~30 sec handstand holds on the parallettes. 

Vault practice #10
really short practice. Two warm up drills them worked from my 5 stride the whole time from 63’ then 63’6. I was on the 13’6” 150 the whole time.  Good repititions. Try to blow through every jump. Stay tall. Grip at 12’10”. 

tomorrow is a much needed rest day. Haven’t been sleeping well for the past week or so. Too many ups and downs and variables in my personal life. At least I’ve been eating well and I’ll be ready for the no sugar challenge next week.

1/5/09
at ucla
warmup
3x
10 shoulder dislocates
10 PVC oh squats
10 box hspus

3x ghd sit ups with 2x back ext

PVC snatch practice
5x hang squat snatches 45#
3x squat snatch 30k

3-3-2-3 power snatch
40k-45k-45k-40k

I think that translates to my 3 rep max at 95 for power snatch.
Worked on form from the floor. Keeping chest over the bar, butt a little higher, shoulder blades pinched together, weight on my heels, bar traveling straight up as everything moves up together.

Then
5x
20 dynamax ball slams 20#
10 broad jumps

7:01

1/4/10
AM
800m run
80 squats
40 pull ups
400m run
40 squats
20 pull ups
800m run
80 squats
40 pull ups

21:30

ran the first 800m in 3:27. then beat Will out the door for the 400. then didn’t dare look at my watch again. i had to tell myself not to walk on the last 800. the suck really set in quick.

added 2x5 db hspu’s on the boxes during the warm up. i need to get hspu’s figured out quick!

3.5 weeks till the pole vault meet and rugby practice starts this week…

PM
heyday elite fitness
fgb
box jumps (26” 1st round, 22” 2nd-3rd rounds)
row
sdlhp (55lb)
wall ball (15 lb mb)
double unders (instead of push press)

bj- 28-29-36=93
row-11-12-14=37
sdlhp- 18-19-20=57
wb-12-8-10=30
du- 35-42-46=123

total- 340

as usual, fgb sucks, but i felt surprisingly good for the 2nd wod of the day.

1/3/10
Rest

1/2/10
2x
Drake stadium snake
4:58
5:20

then some pole vault plant drills and box drills

1/1/10
recover

12/31/09
rest

12/30/09
Franklin hill sprints in the rain x6
53-56-56-54-51-51

shouldn’t have sadbagged so hard in the 2nd and 3rd sprints. Warmed up and cooled down with a jog to the hill.

12/29/09
rest

12/28/09
3.3 mile run at the park with Adam. About 25 min total.

warm up included ghd sit ups, ohsquats, lunge stretches, muscle ups, and dips. And I thought I was taking a break from shoulder work during the holidays! 

hang power clean
3-3-3-3-3

115-135-145-155-160 (x2 only)

then
8x
on the minute
10 jumping squats with 35lb bar
8 chest slapping push ups

last wod with the cfes crew. I’m sad to leave. They run a good box. Brooke coached me today and I’m excited to see her compete at sectionals and regionals. Their affil team got 9th last year!

12/27/09
yolo sportsmans club
learned to shoot traps with my dad and sisiter. They both have a lot of experience with shot guns from hunting with my grandpa. This was my first time handling a firearm. But it was sweet!  I probably hit like 10 out of around 35. So awesome.

3 rounds
30 seconds on: 30 seconds off

row for calories
bar dips
5m bear crawls
back squats (155 first two rounds, 135 on last round)
36” box jump

score total reps
125

breakdown
row 8-8-8
dip 10-10-8
crawl 10-10-10
squat 7-5-8
box j 7-8-8

another fun workout with Travis. Tom participated today an scaled everything to one handed activities. Really fun and hard. The squats were the worst. One more Wod tomorrow then back to LA.

12/26/09
CrossFit East Sac
15 minute amrap with three stations
rest
250m row
115# ground to over head

rest/reps time determined by how long it takes partner to row 250m

I think I did like 7-6-6-6-5-6 reps of power cleans and jerks/split jerks.

did this with Travis and Nick. It was an ass kicker with some like minded individuals on a Saturday night.

Also worked on muscle ups probably did 6-8 total taking some coaching ques from Travis.