Friday Nov 12

915am Yoga with Alex at Yoga Co

530pm Class with magner

5 rounds for time of:
15 Thrusters (95#/ 65#)
15 Pull Ups
rest 2 min between rounds

rx
fastest 1:35 slowest: 2:46

Thu Nov 11th

Rest day

I do want to repeat the cfla wod of day
sdhp
burpee
ohs workout

Wed Nov 10th

1015 yoga
90min with Chad

Tue nov 9th

11:15am swim workout at smc

week 3
400 yards…all breast stroke, working on technique
200 yards…kickboard, frog and scissor kick
4 x 100 yards…breast and freestyle with leg floater
4 x 50 yards…breast/free/breast/free

total: 1200 yards

today felt better with head rotation during free style. playing around with my head under water with breast stroke, not really sure how deep under the water I am, but can feel a different the deep I am, in relation to how it feels to come up for a breath.  watched a few videos on breast stroke, so have a little more understanding about it.

1pm CF class with jennifer

1200 warm up

3 x
1 leg box jump 8 inch, 12, 16
10 plank ups
10 v twists 14#

workout
1 leg box jumps 20/16
ring push ups
v ups

time:

man were these v ups hard, I found to get them right I had to work the hollow position (imagine that) then lift up. Missed a couple because of bad form. Had no real urgency today in the workout. mostly because I was sore and just did a swim workout. But was fun, and had a good sweat. push ups and feeling stronger, or stable on the rings. Get tired as the workout goes on.

Monday Nov 8th
Rest day. body is so from the weekend!

did walk/job kailua from home to gym and back.
clocked it in the car .8-.9 mile each way.

Sunday Nov 7th.

wow, what a day. Thankfully we earned an hour of sleep. Very helpful since we had to arrive at the gym at 615am for 7am workout that was unknown until that time.
The hopper deck was involved but only a handful of workouts were put into the mix!
or time:

100 Double Unders
5 Squat Snatch (95/65)
75 Double Unders
10 Squat Snatch
50 Double Unders
15 Squat Snatch
25 Double Unders
20 Squat Snatch

time 12:28 (2/5)
felt like i was going really slow. the weight in the snatch was not that heavy, but my legs felt tired. Not my best day of performances, by the way my body feels. double unders were not bad, had a little trouble finding rhythem at the start. Leslie was my partner! she is a great counter and score keeper. She pushed me a bit too!

WOD #2 - 12 Noon
5 Rounds, with a 1 minute rest between rounds of:
As many reps as possible in 3 minutes of:
3 Burpees w/ lateral jump over bar
6 Thrusters (95/65)
9 Box Jumps (20”)

Score 221 (2/5)

Holy Moly- If I didn’t feel tired enough for the morning wod, I did for this one. All movements were unbroken (maybe one set of thrusters was not), but my body felt slow!  made time on thrusters and bounding box jumps (all but last two sets of last round), but the burpees with lateral hop over bar was a KILLER :(

WOD #2A - 1 Rep Max Deadlift
- must be completed within 5 minutes of finishing WOD #2

Deadlift 265 (this was my last lift before we started wendler. my pr is 280 which was a while ago. Goal is to get to 300.. I"m gonna do it and wendler is gonna help!!
2/5

WOD #3 - 5 pm
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball

score 276..
I was praying all day to have a wod without pull ups. I guess I don’t hate them as much as I used to. It’s my hands that truly dislike them. With sets of 10 it’s manageable enough to do it one set, and with a good push at the top I’m in control, not gravity.  push ups were hard, wall balls I did most in sets of 10, with a walk break away from the wall to separate myself. One walk back from the wall leslie gave me what looked like the death eye… I was back on the wall. the first round I was last to leave the push ups, so ran into the room, but knew that wall balls I could make up what I had just lost! Leslie’s counting made me laugh, which is just what I like during a WOD!!!

Sat Nov 6th

Resting for CFLA team trials
3 wods on 1 day… starting very early!!

Friday Nov 5th.

330pm swim

200 yards- breast stroke
4x100 frog legs with kick board, and kicks with kick board
4x50 free style arms no legs, breast stoke
4x25 all free style

back still feeling a little funky. swimming didnt bother it, so thought it would be a good day to do so.
Swimming is sure nice! improving with every time I go!!

Thursday Nov 4th

Woke up with sciatica pain
GRRRRRRRRRRR
didnt workout today

had 90min thai massage, which didnt help!

:( booooooo

Wednesday Nov 3rd

7am CF wod
6 rounds
10 clean and jerk
10 snatchs
75/55

time 22:40
did it solo, which felt super slow, was working in tall room, while class was going on. so music was on and off. Not my ideal workout conditions.

1015am Yoga with Chad 90min
good class again. had good focus on shoulder and hips.
and did a successful crow pose!!!! finally

Tuesday Nov 2nd

11am Swim
200yards
4x100
4x50
4x25

1pm Crossfit -w jennifer
wendler deadlift cycle one week 4 (de-loading)
5-5-5

my deadlifts are getting better, but lower and using legs more!! feeling stronger!

cookie

210 jumping slam ball
210 sit up
partner with leslie..work was bout equal! she may have done more situps than I!

Monday Nov 1st

Rest- no workout, taught kids class. Was really tired and ended up taking long nap! eeek!!!

Sunday Oct 31st

Rest day!! had to work and stayed out late for halloween, then enjoyed pizza, wine and candy before the Cavebro challenge (start Nov 1)
also my body was a little sore from gauntlet

Sat October 30th

The Gauntlet

rowed a bit to warm up then general stretches and flexibility stuff.
passed all but two
handstand walk
muscle up

those were the two that I thought I wouldn’t and it’s because I have not been putting time into practicing them, my handstands are feeling stronger, but not moving.
PR int he mile run with 7:17, felt good about that. the lift weren’t too hard, weight was light ish for me. The combination of all of the movements together proved to be the biggest challenge. 500m row at the end, my legs and glutes were killing me and pretty much asking me to stop. no pr on that, but made it in under the time.

Things I need to work on
bodyweight movements
push ups
handstands
muscles ups
dips
pull ups

hspu, dips and pull ups all passed, probably because there were so few of them and I knew I only had to do them once!!
Really fun day to be working out with everyone!

Friday Oct 29th

915am
Yoga-90min
was going to meet friend, but she didn’t show. ended up with private yoga session. It was just what i needed!!

Lovely yoga session