3/15
530
1200m row
3x
10 twist walking lunges
20 frankenstein steps
7 RG pullups
7 DB shoulder press- 15, 20, 20

work up to squat weight for WOD

“Squat a ton and run”
4 Rounds
squat one metric ton (2240 lbs.) then run 400m
  -95#=24 reps
  -21:29

It was so hot inside the gym!  I felt like I was going to barf on all of the runs.  Really felt the suck in this one.  But I’m glad I did it. 

3/16
Because the weather has been so beautiful the past couple of days, I decided to go for a swim.  I haven’t swam in over a year so I really had no idea how this workout would go, but I was just looking forward to gettin in the water!

WU
600yds- more than I needed to do but the water just felt so good!
  200 free, 200 kick down, swim back alt 50s back and breast, 200 build each 50 up to ~80% effort

CFE- TOSH
3x
50, 100, 200
-rest as long as it takes to complete each interval distance. 
1st round:
  50- :36, 100- 1:15, 200- 2:35
2nd round:
  50- :40, 100- 1:20, 200- 2:38
3rd round
  50- :33, 100- 1:13, 200- 2:32

400 cool down.

I’m actually a little surprised with my times.  Still slower than when I was at my fastest but for not being in the water in over a year, it went way better than I expected.  Thank you crossfit!  The first two rounds I was just trying to get comfortable with how hard to push it.  It was also kinda hard to do this workout smoothly because I had to share the lane with these two other guys who were much slower than me so a couple of times I had to slow down into the turn because they would be right in front of me, or speed up to pass them.  I liked passing them better.

3/11
9am
Jump Rope

Front Squat
1-1-1-1
135-145m-145PR-155m-155m

Pullup ladder
  Start at 2 pullups, every minute following increase by 2 pullups
-7 min. -14+10 pullups

Still don’t like front squats.  Pullups felt pretty good

3/12
10am
1200m row

Big Fat Baseline
1000m row
80 squats
60 situps
40 pushups
20 pullups
  -12:38

Didn’t feel super strong today.  Squats sucked after the row. 

3/13-3/14

Judge at Sectional.  Lots of standing, judging, cheering, laughing and inspiring moments.  Awesome weekend!  I love this community and I love crossfit!!

3/4
7:00AM
Jump rope
3x
15 arch rocks
10 OH squats- 45, 65, 85x5
5 rgwg pull ups w/ kip and pause at bottom

AMRAP in 20 min:
150 single unders
12 DB walking lunges- 25#
200m run
12 dips- w/ black mini
-4 rounds

It felt really good to work out in the morning again.  Dips are hard!

3/3
630
1000m row
Front squat WU
10x 45#
7X 65#
5x 95#

Front Squat
3-3-3-3
115-135-140m-135m

AMRAP in 5 min
5 thrusters- 65#
5 pull ups
  -7 rounds

Front squats are probably my least favorite lift.  I really need to work on driving my elbows up on the way up.  I haven’t done heavy front squats in a LONG time so maybe with some quality time together we can work out our issues. 

The amrap felt really good.  I was kinda surprised.  Pull ups felt really good, all except the last 2 rounds were unbroken, the last 2 rounds I did 4-1, all thrusters were unbroken and felt kinda light.  Better than I thought it would be.

3/1
530
Jump rope
3x
6 SP, PP, PJ
10 good mornings
  -15,22,45

“Shelley”
4 rounds
800m run
8 clean and jerks- 95#
~31:25

Runs were long and slow.  Clean and jerks felt pretty good.  I liked this WOD.

2/28
930
jump rope
3x
10 GHD hip/back ext.
10 1-arm OH squat
10 1-leg box jumps

5 rounds
400m run
10 power snatches
20 OH walking lunges
-all with 1, 25# DB
~26:56

The only options for running with the DB was to either carry it by your side in one hand, or hold it overhead (yeah right!!).  Holy frijoles that sucked!!  The power snatches weren’t bad.  The OH walking lunges got really hard toward the end especially because my arms felt like rubber from the runs. 

2/26
530

Spend 20 minutes working on muscle-ups.
  -I worked on pulling up with a false grip, a quick transition and then jumping to a support.  I need to work on dips!

3 rounds
6 deadlifts- 195#
6 HSPU- from 24” box (knees)
~2:55

Deadlifts felt really good.  I think I could have gone a little heavier.  HSPU need a lot of work.  I need to work on push-ups in general.

2/25
930
Burgener WU
Skill transfer exercises for snatch

“Isabelle”
30 snatches for time- 75#
~8:07

Cheri and I have had this planned for a little while.  We decided to make this a baseline and are going to do it again in 8 weeks, then doing it again at 85#, then at 95#. 

2/24
630
1200m row
3x
5 skin the cats
1x Burgener WU
30” headstand hold

WOD
3 rounds:
400m run
10 snatches- 65#
(Motivational Consequences: 5 burpees if you miss any snatches)
~15:38 + 5 burpees

The runs were awful.  It was cold and drizzling outside, although it did feel kinda good on that last run.  I missed 1 snatch, those burpees definitely motivated me to not miss any more snatches.

2/20-2/21
Level 1 Cert @ CF Marina

Two days of total awesomeness!!!  I learned so much this weekend and completely fell in love with crossfit all over again.  Tons of squats and work with the pvc and a couple WODs thrown in.

Tabata squats- 13

BURN!!

Team Fran
A team of 5 has to complete 250 reps of:
Thrusters- 65#
Pull ups

I don’t know the exact number of reps, but I’m sure it was more than 50 of each.  My legs are shakey and unhappy at this point.

AMRAP in 7 min:
7 DB swings- 35#
7 Burpees
~7 rounds

Oh man this was so much harder than I thought it would be!  Had to do the burpees on a decline.  Let me just say, that was really sucky!!  My partner was awesome!  She really pushed me to finish that last round. 

After this weekend, my legs were SOOO stiff and sore.  I had to use my arms to help me sit down and stand up and I almost cried when I saw the stairs at school.  My patients kept asking me if I was ok when I would grimace when I would sit down to do their intakes.  I didn’t feel right until Wednesday.  It was so worth it!

2/17
630pm
800m run
3x
5 jump shrug- pvc, 45, 55
5 snatch balance- pvc, 45, 55
5 GHD sit ups

SNATCH
1-1-1-1
85-95-100-105 PR!!

AMRAP in 10
1 rope climb
4 pistols
8 burpees
~5 rounds

I’m stoked about my PR!!  I still feel like I can snatch way more weight, it’s so incredibly mental when the weight starts to feel heavy.  I psyched myself out the first time I tried 105, so Jonesy had me just do a jump shrug with it so I could see that I can get it up high enough to get under it.  I just need to tell the voices in my head to zip it, and then go for it! 

The amrap was hard.  Pistols suck, the burpees weren’t actually that bad and the rope climbs were ok except the last one I did took me forever!  My forearms were shaking and felt like cement when it was over.  Good one!

2/14
930am
Jump Rope

75% MURPH
1 mile run
15 rounds of Cindy
1 mile run
~44:22

The last run was so slow, more like a run/walk.  Great Valentine’s Day WOD, now I don’t have to feel guilty while I consume large amounts of chocolate today.

2/12
5pm

Skill Session w/ Jonesy
Worked on the snatch.  Lots of little things to keep in mind.  Practice, practice, practice!
I’m going to Home Depot tomorrow to get some pvc to have at home. 

530pm
2x
inch worm
10 GHD hip/back ext
10 jump squats

WOD
“Kelly”
5 rounds
400m run
30 box jumps (20”)
30 wall balls (12#)
~34:08

Kelly=BARF!!  I didn’t actually have to visit pukie, but I did walk for about 10 feet on the 3rd run to avoid showing Santa Monica Blvd what I had for lunch.  Bleh.  Everything was pretty uncomfortable in this workout.  I usually like WBs but they were the hardest part for sure!  I am happy that I finished before the 35 min cut off.  I’m even happier about having a rest day tomorrow!

2/11
9am
1100m row
3x
10 GHD sit ups
10 push ups- from toes
12 backwards walking lunges

WOD
2k row for time
  -8:10.9

-rest & stretch-

AMRAP in 9 min.
9 ring rows
9 jumping lunges- 2 count
18” L-sit (I did chair)
  -5 rounds

I’m pretty sure that this was my first time rowing 2k for time.  I stopped looking at the screen after about 800m and imagined myself on a beautiful, glassy lake.  I concentrated on keeping the same pressure with each stroke.  It was way easier for me to hold a steady pace when I did this and I was rowing faster than when I was staring at the screen.  This was fun!

The AMRAP was tough after the row.  I did all chair sits, I tried to do an L-sit but it didn’t work out so well.  Good workout!

2/10
630
Jump rope w/ mouth closed
3x
5 WG, RG, DH pull ups
10 Jumping lunges
10 GHD Hip Ext

“Cardio Gone Bad”
3 rounds of:
1 min each
  -row for cal
  -box jumps (24”)
  -burpees
  -double unders
  -suicide runs (10m)
  1 min rest btw each round

row: 18-16-18
bj: 12-9-8
burpees: 12-11-8
du: 19-13-11
suicides: 14-13-11
Total: 193

This was tough.  The box jumps and the double unders were the hardest things for me.  After the WOD, Greg showed me a couple things with double unders.  I need to hold the handles further back and keep my eyes forward, not down.  Thanks for the tips Greg!  All I need to do now is practice…..

2/8
530
1000m row
3x
10 floor wipers
30” Handstand Hold
10 pullups
10 hollow to arch rolls

3 rounds for time
800m run
8 SDLHP
8 Front Squats
-75#, all front squats unbroken
-19:03

I liked the challenge of doing all the front squats without putting the bar down.  The runs felt long and slow, but I didn’t totally hate it! 

2/7
1030
Jump rope
3x
10 H2H med ball pushups
10 ring rows
20 Double unders

5x
3min on, 1min off
6 KBS- 20kg
9 Squats
12 situps
3-3-3-3-3
Total: 15

This was a fun workout to get back into it after a bunch of rest days.  I did everything straight through and kept the transitions quick but I always ended up with about 4 seconds left after the 3rd round.  At least I was consistent.

2/1
530pm

“Crossfit Concentration”
Snatch warm-up

Snatch
3-3-3-3
75-80-85-ran out of time :-(

AMRAP in 8 min
8 pull ups
16 squats
24 hollow rocks
-5 rounds

YAY!!  The snatch is my favorite lift!  I haven’t done them in forever, well not since October, but it feels like forever.  Which is why I think it took me awhile to get back into the groove.  I was hoping to get 95 or possibly higher, the way 85 felt, I know I could have done 95 but there wasn’t enough time to find out.  Shucks! No worries though, I’m going to schedule a skill sesh to work on it.  It felt really good to lift though. 
Interesting warm-up.  It was really fun, but man oh man those 200m runs were a sore reminder of the 10k.  Pull ups felt good in the amrap.  I could only do 3 or 2 at a time towards the end because my abs were burning so bad after the hollow rocks. 

1/31
Pasadena 10k!

Baseline: 1:02.30
Final time: 59:21

Alright! I’m pretty happy about how this run went, considering the only time I ran outside of crossfit was once and I jog/walked for about 4 miles.  Running is one of those things that I’ll do, but I don’t really like to do so I avoid it when I can.   I clocked my 5k time at 27:38 which I was stoked about!  I also didn’t walk at all!  I went pretty slow for a little while but I never stopped.  Whoop Whoop!

1/29
530pm

Jump rope
Double under practice
3x
30” flexed arm hang
10 box jumps- 28” box
10 OH squats- 3-0-1 count

WOD
20-18-16-14-12-10-8-6-4-2
WB- 14#
KB swings- 16kg
Double unders
-25:27

Another fun one!  Started with KB swings because it was a really big class.  I did all the KB swings unbroken except for round 12, did 9 then 3.  I’m still not that great at double unders, actually I’m pretty terrible at them.  I haven’t been able to string more than 2 together at a time, but during the workout I managed to get 4 in a row a couple times!  That’s pretty exciting for me!  Wall balls were tough, but I like them.  Started out doing sets of 5 but quickly went down to sets of 4 then 3.  I like WODs that the reps go down as you go through it.  Super fun and sweaty!!

1/28
9am
1200m run
3x
10 jump shrugs
20 lat. bridges
10 squats
carioca step

WOD
3 rounds
15 Power Cleans- 85#
15 Pull ups
400m run
-16:45

Fun, hard workout. I need to work on doing longer sets of pull ups. 

1/27
630pm
1200m run
3x
90” prone cobra hold
10 seated shoulder press
20 KB slingshots

WOD
4 rounds
50 sit ups
10 HSPU
500m row
-23:00

I did the HSPU from a 24” box, all from my toes except for the last 3 of 3rd round, and the last 8 of the 4th round.  I noticed that I row a lot faster when I’m not looking at the screen. 

1/24
run- 4.33 miles
50 minutes, including warm-up and warm-down. 

1/22
1pm

WOD
20 SDLHP- 65# for all
200m run
20 thrusters
200m run
20 squat cleans
200m run
20 push press
200m run
20 pull ups
200m run
20 snatch balance
200m run
-20:59

SO FUN!  Even better doing it in the rain, it was so much fun to splash in the puddles! 

1/20
630pm

PR DAY!
sit ups in 2 min - 83 PR!
1k row - 3:49.4 PR!

I haven’t done a 1k row for time before, but I am pretty happy about how it went.  My strategy was to break it up into 250’s, building up the first and second 250, go almost all out on the third 250, and bring it home with everything I have left on the last 250.  Whoa! BURN!!!! 

1/15
1pm

Team Helen- partner w/ Josh
6 rounds
250m row
11 KB swings- 16kg
6 pull ups
-34:14