12/25/09
9 minutes time trial run along the American river.
Not sure how far it was.
Jogged back with mom and tanner along the trail close to the water.

Peace, love, hope and joy to all over these holidays!

12/24/09
“12 Days of Christmas” - CF East Sacramento Version
1 - 200m Run
2 - Power Clean & Jerk 135/95
3 - Weighted Pull Ups 30/15
4 - DB Thruster 40’s/20’s
5 - Double Unders  (Sing this part every time as loud as possible)
6 - Handstand Push Ups
7 - Med Ball Clean to Wall Ball Shot 20/14
8 - Burpee to Box Jump 20”
9 - Kettlebell Swing 53/35
10 - Push Press 115/78
11 - Sumo Deadlift High Pull 115/78
12 - Calories on Rower
*Perform the WOD just like the Christmas song.  So start with the run, then 2 clean & jerks and a run, then 3 weighted pull ups 2 clean & jerks and a run, and so on and so on. 

44:14

As rx’d for women exept for a few reps where the 14# mb was already taken. Did hspu’s to 1 abmat and kipped. Long and hard but fun.

12/23/09
rest
hammies and shoulders are pulverized.

12/22/09
SMACKDOWN!

warm up
jump rope
3x
7 clapping push ups (1st 2 sets from my knees)
10 bicycles (2 ct)
10 overhead squats (pvc and 2x 45)

WOD
Nicole
20min AMRAP
400m Run
Max reps pull ups

20-20-20-20-16-23= 119

I was pretty excited to do this since we had just done dipping Nicole last week and I had a good idea of how to game this. Each run I made sure to shake out my arms and let my hands recover as much as possible.  I really had no idea how many I was going to get each round, but I was pleasantly surprised that my grip held up as long as it did.  My forearms hurt soooo bad after, but I iced them and the faaaaat arm went down.

Worked on HSPU’s on the box after did 4x10 trying to be as close to vertical as possible.

12/21/09
Midday
Pole vault practice #8
did quite a few reps from my 5 stride at 63’ on the 13’6” 150. Went back to my 7 (! for the first time) and only ran through once.  Stride was at 88’6” ish and i was on the 13’6’ soft 155. it was really surprising to do so well from my 7. i was working on adding more speed at the take off and getting off of my top arm to swing better. i was working at a 13’ bungee and trying to hit 15’ with my toes.  finished the day with some 8 stride pole runs from 101’.

PM
Warm up
indian run around the small block 12lb med ball
1 arm power clean- worked up to 85lbs
juggling practice- FUN.

WOD
21-18-15-12-9-6-3
power clean 75#
knees to elbows
good mornings 75#

18:59

went a little heavier on this. definitely hard on the grip and i was really concerned about form on the GM’s.  i need to remember to keep my upper back tight too, not just the hammy’s, glutes, and lower back. k2e are getting easier.

btdubya, the warm up was sooooo fun. working on juggling was super entertaining, something i would not do on my own! i even tried juggling off the wall a little. and one arm cleans are something i’ve never even tried before. michael and i also played an impromptu match of hand ball during the next class’ warm up run and i need to work on my left-hand-eye coordination.

worked on elements afterwards. 5x5 ring pull ups and 6x10 bar dips with the black mini band. first 3 sets were both loops around my knees and the last 3 were with one loop around my feet. really concentrated on getting deep, full range of motion.

excited for the SMACKDOWN.

12/20/09
rest/ paddle tennis

12/19/09
Jump rope 3-5 minutes

Line hops 30 seconds each
Front/Back
Side to side
Aerobics step
Rocky step
Right Foot, Left Foot- Front to back
Right Foot, Left Foot- Side to side

15m Each-
Spidermans
Duck walks
Frankensteins
High knees
Butt kicks
Skip for height
Skip for distance

WOD
500m row

10-8-6-4-2
Thrusters @ 95#
2-4-6-8-10
Weighted pull ups 10#

500m Row

12:33

hard to get anything going the morning after the holiday party… but it was a good/hard workout. i learned a lot about being the kahuna and i think i will be better prepared to be a leader next time i’m in charge.

cleaned up the gym and promptly went home to nap. went to a holiday party where i practiced my handstands and taught some of the youth to perfect their front handsprings and forward rolls. i’m going to count that as my elements practice for the day because it is making an impact on the future fitness of our culture.

12/18/09
AM

I decided I wasn’t mad at the C2 anymore and rowed 1000m for warm up. Tried to work on form, thinking about my hip opening and the degree to which I lean back and the timing of both.

warm up 3x
12 twisting high knee lunges
20 frankensteins
10 dowel squat snatches

Then
50 Tuck jumps
30m Burpee frog jumps
50 Jumping lunges
30m Burpee frog jumps
50 Squats
30m Burpee frog jumps
50 Wall ball 16#
30m Burpee frog jumps
50 Double unders

16:39

It took me a while to get warmed up to the burpee frog jumps, I wasn’t linking them together very well. And I reverted to sprawl burpees… I was just moving really slow this morning. And I forgot to work on my element again… maybe I can make it up this evening before the…..... HOLIDAY PARTY!! WOOO HOOOOOO

12/17/09
Midday
Went into the UCLA weight room
8x 30s on: 30s off- keiser bike
3x10
shoulder dislocates
dowel OHS
spidermans
pull ups
3x15 ghd sit ups
3x10 push ups
hurdle mobility over/under drills
a few hurdle hops/bounding
2x5 high box jumps
foam roller

PM
warm up 3x
2 rope climbs
10 ghd sit ups
5 burpees

Dipping Nicole
20 Min AMRAP
400m Run
Max set ring dips with black assistance band around knees

17-15-15-11-15-13-15
Total 101

On the set of 11, the band smacked me in the face. Nothing like that to get ya going on your next 400m. Jeremy has been a great training partner recently, challenging me to beat him and encouraging me on events when we are neck and neck. I didn’t work on my elements today. Maybe I’m safe since I did 101 dips during Nicole, one rope climb with no feet, and a 1/4 climb upside down…

12/16/09
Warm up
Run
Turkish get ups practice
worked up to 70 on the db
worked up to 65 on the barbell

WOD
250m row
20 DL 155#
500m row
15 DL
750m row
10 DL
1000m row

14 something?

I don’t remember my time because I don’t want to remember this workout. I didn’t go heavy as heavy as I wish I could have and I didn’t enjoy the rowing progression. This was unfun and awful. (It was 14:33)...

Afterwards I worked on HSPU’s which was fun and wonderful. I did them with my knees on a box using parallettes in order to work on getting out of the bottom of the push up (4x 10). I get stuck at the bottom so I was trying to increase range of motion and really getting good power out of the push up. I also tried some with bands using the parallettes, but the bands help too much at the bottom. I also did like 4 muscle up on the high rings, not in a row. Then I did a few transition practices from seated and from my knees.  Dipping Nicole is going to be a good practice day for me.

earlier i did vault practice #7
again it was a short practice
mostly worked on my 6 stride, from 75’. went to the 13’6” soft 155.  had some good attempts, moved my step back about 6”. afterwards i did pole runs from my 7 stride at about 89’. did some box plant drills which helped to even out my stride, practiced running tall, on my toes and quickening up at take off. remember to drop the pole tip early.

12/15/09
rest

12/14/09
PM WOD

warm up
15m inchworm
5 ring pull ups
10 shoulder dislocates
10 ohs (30ish, 45, 65)

Snatch practice
2x 85, 2x 95, 1x 100 PR
while discussing possible weights for this wod with beau, i realized that my practice at 95 had felt pretty legit and it was my PR on the board, so i HAD to throw 5 more lbs on there to get that PR. even 100 felt good, but i had a workout to get onto…

15-12-9
Squat snatches (85#)
HSPUs to one ABMAT, with kip

10:58

the snatches started to really suck during the 2nd round. my back just was not having it and i dropped the first two attempts and then the 5th and considered dropping down the weight on the bar. i’m glad i stuck with it. my kipping on the HSPUs is considerable and i need to figure out a way to work on getting out of the bottom of the HSPU to develop that strength. i’m thinking of using the paralletes and bands…. we will see. also i did a few muscle ups at the end to experiment with grip and stuff…

if you want to read the WOD log of the most absolutely tough, strong, incredible crossfitter i have ever seen- please check this out http://www.facebook.com/#/notes.php?id=673467754
she does like multiple WODs a day and i have NO IDEA how she didn’t win the whole thing in Aromas…

also i am LOVING the video installations of this summers’ crossfit games.

12/14/09
Pole vault practice #6
went over a bar today! it was only 11’6” but that’s a start!
got out to practice late, did a short warm up. did two short run drills, then two jumps at my 5 on the 13’ 145 and 13’6” 145. Then went to my 6 stride at around 74’6” and did a few more on the 145/150 then went up to the soft 155. It was a lot different on the bigger pole, not blowing through each jump. gotta stay tall and jump up at take off. 

followed by 6x 40m sprints.

12/13/09
warm up
run in the SUN!

light stretching then straight into

2min max burpees
39

from my toes! last time i did them as a sprawl, letting my knees touch and got 41.

then
Tabata running set

then
50 pushups (all from my toes, not quite chest to deck)
100 sit ups
50 push ups (toes)

10:24

then
Tabata running set

the worst part of this whole thing was the push ups…

I had forgotten to do any element at the gym, so when i got home i worked on handstand holds bc there was no way i was doing another push up and there are no rings in my apt.

12/12/09
Magner was the leader and he made up an awesome WOD

Warm up small lap
chasse, skip, chasse, run backwards

3x
5 pull ups
10 burpees
15 sit ups (ghd, abmat, regular)

20min AMRAP
200m run
4 Squat Cleans (did the first round at 105, the rest at 115)
6 Dead Hang Pull ups
8 Jumping Lungers

7 & 2/4 rounds (as written by magner)

loved the little variations and challenges that made this workout unique. great creativity by Magner.
afterwards i tried my first rings handstand hold, did three for 20-30 seconds each. then did 3x5 rings push ups and muscle up transitions.

12/11/09
Rest

12/10/09
warm up 3x
10 ring rows
10 front squats
5 squat cleans
20 lateral bridges

5x
240m row
12 jumping ring dips
6 squat cleans- 105#

16:35

i didn’t substitute any of my elements during the warm up because we were doing dips during the WOD. this was a good, hard workout. i liked it a lot.

after the WOD i worked on static/walking handstand holds.

12/9/09
PM - warm up was just running
Dead Lift
1-1-1-1
215-230-245-255

this was a PR- I need to work my sets better to get to my limits. i just avoided maxing this year because it wasn’t fun. one of my goals for next year will be to find my lifting maxes on the PR sheet. it was good to have cheri back as a partner!

10min AMRAP
20 mountain climbers 2 ct.
20 scissors 2ct.
20 second L hang (did at least the first 2 rounds as L, then did chair)
15m bunny parkour hops

5 rounds

apparently being a longer bunny is a distinct advantage for me… also i think i wasn’t scared of putting a lot of weight on my shoulders which helped to get better extension.

then i worked on ring dips
3x 10 jumping ring dips
3x 10 ring dips with the black band

12/9/09
Pole vault practice #5
Had talked with coach about a game plan yesterday, so I did some new things today
Went back to a 6 stride run. I ran my step the opposite direction down the runway to find an accurate starting point. My run hit right on 75’.  The goal was to find a comfortable starting spot and to be relaxed on my run and just pole vault. I did a few 5 strides to warm up and went back to the 6. I was able to take off on my first attempt because coach reminded me to clear the top bunjee, which distracted my focus from psyching myself out on my run.  I didn’t clear it, but I got off the ground and only ran through once from my 6.  I ran from abour 75’3” the whole time, hit 32’6” on my mid, and took off at around 9’.  That is a little under for me, but I just need to vault more. My attempts got progressively better as the practice went on. Coaching from Bobby helped me to smooth out my swing and not crush my plant so much. It helped to think about jumping up at take off and not just trying to bend the pole.  I really felt fluid on some of my attempts and it helped to visualize dropping the pole early. 

While my hands were wrecked from Monday still, the adrenaline of vaulting pushed me through. Every time I’m at the back of the runway, I get that nervous feeling, like I might not make it down the track. I had stopped getting that at the end of my college career and it’s a funny feeling.  A good boost.  I can easily remember the feeling of my best jumps and the goal will be to replicate that eventually. For now, I’m just going to get comfortable being a vaulter- then I’ll work on the technical stuff, like dialing in my step, going up poles, body form, etc. 

Note for next time start 5 step on 13’ 145, 6 step on 13’6” 145.